Dairy-free meal plan for vegan weight loss

Written byListonic team

Updated on Nov 22, 2024

The Dairy-Free Meal Plan for Vegan Weight Loss includes a variety of filling, low-calorie vegan meals. From smoothies and salads to stir-fries and soups, each meal is carefully balanced to provide essential nutrients while supporting weight loss goals. This plan makes losing weight on a vegan, dairy-free diet both manageable and delightful.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Chia seeds

Flaxseeds

Snacks & sweets

Mixed nuts

Rice cakes

Peanut butter

Cans & jars

Black beans

Chickpeas

Guacamole

Beverages

Almond milk

Coconut milk

Fortified orange juice

Spices & sauces

Lemon-tahini dressing

Hummus

Miso soup

Fresh grocery

Spinach

Bananas

Cherry tomatoes

Cucumbers

Avocados

Carrots

Celery sticks

Berries

Kale

Apples

Sweet potatoes

Corn

Cauliflower

Brussels sprouts

Mixed vegetables

Bakery

Gluten-free toast

Plant based

Tofu

Lentil soup

Vegan sushi roll ingredients

Meal plan overview

The Dairy-Free Meal Plan for Vegan Weight Loss is designed for those looking to shed pounds while following a vegan, dairy-free diet. This plan emphasizes low-calorie, nutrient-dense plant-based foods that are naturally dairy-free.

With a focus on vegetables, fruits, legumes, and whole grains, it offers a balanced approach to weight loss that's both effective and enjoyable.

Dairy-free meal plan for vegan weight loss exemplary product

Foods to eat

Vegetables: Leafy greens, broccoli, peppers, and mushrooms for low-calorie nutrient density.
Fruits: Berries, apples, and citrus fruits for fiber and vitamins.
Whole Grains: Quinoa, brown rice, and oats for complex carbs and fiber.
Legumes: Beans, lentils, and chickpeas for plant-based protein.
Plant-Based Proteins: Tofu, tempeh, and seitan.
Nuts and Seeds: In moderation for healthy fats and protein.
Plant-Based Milks: Unsweetened almond, soy, or coconut milk.

✅Tip

Snack on avocado slices or guacamole to add healthy fats and keep you feeling full throughout the day.

Foods not to eat

High-Calorie Plant Foods: Such as vegan cheese and processed vegan snacks.
Refined Carbohydrates: White bread, pasta, and sugary vegan desserts.
Fried Vegan Foods: High in calories and often unhealthy fats.
Sugary Beverages: Soda, sweetened teas, and fruit juices.
Processed Vegan Products: Often high in sodium and additives.
Alcohol: High in calories and can disrupt weight loss efforts.

Join 20M+ smart shoppers worldwide

Main benefits

The Dairy-Free Meal Plan for Vegan Weight Loss is ideal for those following a vegan lifestyle and looking to lose weight. It emphasizes low-calorie, high-nutrient plant-based foods without dairy, ensuring a well-balanced approach to weight loss.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Spinach, bananas, and almond milk are great for smoothies and can be bought in bulk. Chia seeds and quinoa are staples for a vegan diet and can be more economical in larger sizes. Utilize a variety of vegetables like cherry tomatoes, cucumbers, and avocados in salads and bowls. Homemade lentil soup and kale chips can be cheaper and healthier alternatives to store-bought versions. Consider making your own dairy-free toast and using hummus as a nutritious spread.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

These dairy-free, vegan snacks are perfect for weight loss:

Sliced cucumber with lemon and chili powder
Steamed edamame with sea salt
Fresh grapefruit slices
Vegetable soup
Kale chips baked with nutritional yeast
Almonds and walnuts
Frozen banana blended into ice cream

For vegan weight loss without dairy, focus on low-calorie but nutritious drinks. Green tea aids in metabolism, water infused with lemon or cucumber keeps you hydrated without extra calories, black coffee in moderation boosts energy, vegetable juices provide nutrients without the fat, and unsweetened almond milk is a great milk substitute.

When combining dairy-free and vegan diets for weight loss, focus on whole, unprocessed foods. Incorporate a variety of beans and legumes for protein; they also provide a feeling of fullness. Avocados and coconut products are excellent sources of healthy fats and can add flavor and texture to your meals. Include plenty of leafy greens and whole grains to keep your fiber intake up, which is crucial for weight management.

Meal plan suggestion

Day 1

Breakfast: Smoothie with spinach, banana, almond milk, and chia seeds (calories: 300, protein: 5g, carbs: 50g, fat: 5g)
Lunch: Quinoa salad with black beans, cherry tomatoes, cucumber, and avocado (calories: 400, protein: 15g, carbs: 50g, fat: 15g)
Snack: Carrot and celery sticks with hummus (calories: 150, protein: 5g, carbs: 20g, fat: 5g)
Dinner: Stir-fried tofu with mixed vegetables over brown rice (calories: 450, protein: 18g, carbs: 65g, fat: 10g)

Day 2

Breakfast: Chia seed pudding made with coconut milk and topped with berries (calories: 350, protein: 6g, carbs: 35g, fat: 20g)
Lunch: Lentil soup with a side of steamed kale (calories: 350, protein: 18g, carbs: 40g, fat: 10g)
Snack: A small apple with almond butter (calories: 200, protein: 4g, carbs: 30g, fat: 10g)
Dinner: Baked sweet potato with black beans, corn, and a small side of guacamole (calories: 400, protein: 12g, carbs: 70g, fat: 10g)

Day 3

Breakfast: Oatmeal with almond milk and sliced banana (calories: 300, protein: 6g, carbs: 55g, fat: 7g)
Lunch: Vegan sushi rolls with cucumber, avocado, carrot, and a side of miso soup (calories: 400, protein: 10g, carbs: 60g, fat: 10g)
Snack: A handful of mixed nuts (calories: 180, protein: 5g, carbs: 8g, fat: 16g)
Dinner: Grilled vegetable skewers with a side of quinoa (calories: 400, protein: 12g, carbs: 60g, fat: 10g)

Day 4

Breakfast: Gluten-free toast with avocado and a side of fortified orange juice (calories: 350, protein: 6g, carbs: 40g, fat: 18g)
Lunch: Chickpea salad with cucumbers, tomatoes, and a lemon-tahini dressing (calories: 400, protein: 15g, carbs: 45g, fat: 20g)
Snack: Rice cakes with peanut butter (calories: 250, protein: 8g, carbs: 30g, fat: 12g)
Dinner: Cauliflower steak with a side of roasted Brussels sprouts (calories: 300, protein: 10g, carbs: 35g, fat: 15g)

Day 5

Breakfast: Berry and spinach smoothie with almond milk and flaxseeds (calories: 280, protein: 5g, carbs: 45g, fat: 8g)
Lunch: Stuffed bell peppers with quinoa, black beans, and vegetables (calories: 350, protein: 12g, carbs: 55g, fat: 8g)
Snack: A small pear and a handful of almonds (calories: 200, protein: 4g, carbs: 25g, fat: 12g)
Dinner: Vegan curry with mixed vegetables, served over brown rice (calories: 450, protein: 12g, carbs: 70g, fat: 12g)

Day 6

Breakfast: Overnight oats with almond milk, peanut butter, and sliced strawberries (calories: 350, protein: 10g, carbs: 50g, fat: 12g)
Lunch: Vegan wrap with hummus, grated carrots, and mixed greens (calories: 400, protein: 12g, carbs: 50g, fat: 18g)
Snack: Edamame pods (calories: 150, protein: 12g, carbs: 10g, fat: 6g)
Dinner: Vegan chili with kidney beans, lentils, and tomatoes (calories: 400, protein: 20g, carbs: 60g, fat: 10g)

Day 7

Breakfast: Gluten-free vegan pancakes with a side of fresh fruit (calories: 350, protein: 5g, carbs: 60g, fat: 10g)
Lunch: Roasted vegetable and quinoa bowl with a lemon vinaigrette (calories: 450, protein: 15g, carbs: 65g, fat: 15g)
Snack: Baked kale chips (calories: 100, protein: 3g, carbs: 15g, fat: 4g)
Dinner: Stuffed acorn squash with a mixture of wild rice, cranberries, and walnuts (calories: 400, protein: 8g, carbs: 70g, fat: 10g)

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!