Meal Plan For Vegan Weight Loss
On a vegan journey and looking to lose weight? Our 7-day vegan weight loss meal plan combines plant-based eating with calorie control. We'll also guide you in turning this meal plan into an efficient shopping list. Let's embrace healthy weight loss, vegan style!
Meal plan grocery list
- Apples
- Cinnamon
- Oatmeal
- Low-fat milk
- Ground flaxseed
- Chicken breast
- Broccoli
- Quinoa
- Salmon
- Sweet potatoes
- Green beans
- Berries
- Low-fat yogurt
- Turkey
- Brown rice
- Lentils
- Whole grain bread
- Egg whites
- Spinach
- Tomatoes
- Low-phosphorus cheese
- Shrimp
- Mixed greens
- Lemon
- Asparagus
- Pear
- Almond milk
- Fish
- Cabbage
- Low-phosphorus corn tortillas
- Bell peppers
- Ground turkey
- Diced tomatoes
- Low-potassium yogurt
- Granola
- Strawberries
- Chicken
- Low-phosphorus marinade
- Tilapia
- Scrambled eggs
- Whole grain toast
- Tofu
- Low-phosphorus vegetables
- Chickpeas
- Low-potassium dressing
- Melons
- Sunflower seeds
- Avocado
- Cucumber
- Chicken thighs
- Sweet potato wedges
Article reviewed
- Written by our editorial team.
- Published on Dec. 19, 2023.
- Updated on Oct. 1, 2024.
Meal plan overview
On a vegan journey and looking to lose weight? Our 7-day vegan weight loss meal plan combines plant-based eating with calorie control. It's tailored for effective and healthy weight loss within a vegan lifestyle.
Expect nutrient-rich meals that are low in calories but high in flavor. This plan is perfect for those who want to shed pounds while adhering to vegan principles.
Foods to eat
- Vegetables: Include a variety of colorful vegetables like leafy greens, broccoli, cauliflower, and bell peppers.
- Fruits: Opt for fresh, whole fruits such as berries, apples, oranges, and grapefruit.
- Whole Grains: Choose whole grains like quinoa, brown rice, oats, and whole wheat products for sustained energy.
- Legumes: Incorporate beans, lentils, chickpeas, and tofu for plant-based protein.
- Nuts and Seeds: Include almonds, walnuts, chia seeds, and flaxseeds for healthy fats and protein.
- Plant-Based Protein: Consider sources like tempeh and seitan for variety in protein intake.
- Healthy Fats: Avocado, olive oil, and coconut oil can provide essential fatty acids.
- Herbs and Spices: Use herbs and spices for flavor without added calories.
- Plant-Based Dairy Alternatives: Choose fortified almond milk, soy milk, or oat milk for a dairy-free option.
✅ Tip
Focus on whole, unprocessed plant foods and avoid vegan junk food to promote healthy weight loss.
Foods not to eat
- Processed Foods: Minimize intake of highly processed snacks, vegan desserts, and convenience foods.
- Added Sugars: Limit consumption of sugary beverages, candies, and processed sweets.
- Refined Grains: Avoid white bread, white rice, and other refined grains; opt for whole grains instead.
- High-Calorie Vegan Junk Food: Be cautious with high-calorie vegan junk foods that may hinder weight loss goals.
- Excessive Frying: Choose healthier cooking methods over deep-frying for better weight management.
- High-Fat Snacks: Be mindful of excessive consumption of high-fat snacks, even if plant-based.
- Processed Vegan Meats: While convenient, limit intake of heavily processed vegan meat substitutes.
- Sweetened Plant-Based Yogurts: Opt for unsweetened plant-based yogurt to reduce added sugars.
- Alcohol: Limit alcohol intake, as it can contribute empty calories and may hinder weight loss efforts.
Main benefits
The Meal Plan For Vegan Weight Loss combines plant-based nutrition with a focus on weight management. This meal plan incorporates a variety of whole foods, emphasizing plant-based proteins, whole grains, and vegetables. The plan promotes weight loss through a well-balanced, calorie-conscious approach, supporting overall health and wellness. By choosing nutrient-dense, vegan options, individuals can achieve weight loss goals while enjoying a diverse and satisfying array of plant-based meals.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For vegan weight loss, focus on low-calorie, nutrient-dense foods that promote satiety and energy. Here are some suitable alternatives:
- Replace low-fat milk with almond milk for a dairy-free, low-calorie option.
- Instead of ground flaxseed, try chia seeds for added fiber and omega-3 fatty acids.
- Switch egg whites with tofu scramble for a plant-based, high-protein breakfast.
- Use cauliflower rice instead of brown rice to lower carb intake while maintaining volume.
- Substitute low-phosphorus cheese with nutritional yeast for a cheesy flavor without the dairy.
How to budget on this meal plan
The provided meal plan includes several non-vegan items like chicken, salmon, turkey, egg whites, shrimp, fish, and dairy products, which are not suitable for a vegan diet. For a vegan weight loss meal plan, focus on plant-based proteins like lentils, chickpeas, tofu, and quinoa. Replace dairy milk with almond or soy milk and use vegan alternatives for yogurt and cheese. Incorporate a variety of fruits and vegetables, such as apples, berries, broccoli, spinach, and sweet potatoes. Whole grains like oatmeal and brown rice are excellent for satiety and nutrition. Season meals with herbs and spices like cinnamon and lemon for flavor without added calories. Plan meals around whole, unprocessed foods and consider preparing larger batches for cost-effectiveness and convenience.
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Extra tips
Any healthy snack ideas?
Nutrient-rich vegan snacks to support weight loss:
- Edamame with sea salt
- Carrot sticks with almond butter
- Baked kale chips
- Fruit salad with a sprinkle of chia seeds
- Roasted chickpeas with paprika
- Avocado toast on whole grain bread
- Smoothie with spinach, banana, and almond milk
What should I drink on this meal plan?
In a vegan weight loss diet, water is essential for staying hydrated and aiding metabolism. Green tea can boost metabolism and help with weight loss. Black coffee, in moderation, provides antioxidants without calories. Fresh vegetable juices, particularly those with leafy greens, offer nutrients without excessive calories. Almond milk, unsweetened, is a great dairy-free alternative that's low in calories.
How to get even more nutrients?
For vegan weight loss, emphasize foods that are nutrient-dense yet low in calories. Focus on filling up with fiber-rich vegetables, fruits, and legumes to help manage hunger and boost nutrient intake. Include ample protein sources such as tofu, tempeh, and seitan to support muscle health and metabolism. Whole grains offer sustained energy, while healthy fats from avocados, seeds, and nuts enhance satiety. Be mindful of portion sizes and avoid highly processed vegan foods, which can be high in sugar and fat.
Meal plan suggestions
7-Day Meal Plan for Vegan Weight Loss
Day 1
- Breakfast: Smoothie with spinach, banana, and almond milk
- Lunch: Salad with mixed greens, chickpeas, cucumber, and balsamic vinaigrette
- Dinner: Stir-fried tofu with broccoli and quinoa
- Snack: Carrot sticks with hummus
Calories: 1400 Fat: 50g Carbs: 180g Protein: 40g
Day 2
- Breakfast: Oatmeal with almond milk and berries
- Lunch: Whole grain wrap with avocado, lettuce, tomato, and black beans
- Dinner: Vegan chili with kidney beans and vegetables
- Snack: Apple slices with almond butter
Calories: 1450 Fat: 52g Carbs: 190g Protein: 45g
Day 3
- Breakfast: Chia pudding with almond milk and mixed berries
- Lunch: Quinoa salad with roasted vegetables and pumpkin seeds
- Dinner: Baked sweet potato with steamed kale and lentils
- Snack: A handful of mixed nuts
Calories: 1400 Fat: 55g Carbs: 175g Protein: 42g
Day 4
- Breakfast: Vegan yogurt with granola and a banana
- Lunch: Lentil soup with a side of whole grain bread
- Dinner: Grilled portobello mushrooms with asparagus and brown rice
- Snack: Sliced cucumber with guacamole
Calories: 1450 Fat: 50g Carbs: 185g Protein: 40g
Day 5
- Breakfast: Vegan smoothie bowl with spinach, banana, and peanut butter
- Lunch: Avocado and tomato sandwich on whole grain bread
- Dinner: Vegan curry with chickpeas and cauliflower served over quinoa
- Snack: A pear
Calories: 1500 Fat: 55g Carbs: 190g Protein: 42g
Day 6
- Breakfast: Overnight oats with almond milk, chia seeds, and apple slices
- Lunch: Spinach salad with roasted butternut squash, walnuts, and cranberries
- Dinner: Zucchini noodles with tomato sauce and vegan meatballs
- Snack: Orange
Calories: 1400 Fat: 50g Carbs: 180g Protein: 40g
Day 7
- Breakfast: Vegan protein shake with almond milk and a banana
- Lunch: Hummus and vegetable wrap with whole grain tortilla
- Dinner: Stuffed bell peppers with quinoa, black beans, and corn
- Snack: Mixed berries
Calories: 1500 Fat: 52g Carbs: 190g Protein: 45g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
- Weight management using a meal replacement strategy: meta and pooling analysis from six studies
- Randomized Trial of a High Protein, Partial Meal Replacement Program with or without Alternate Day Fasting: Similar Effects on Weight Loss, Retention Status, Nutritional, Metabolic, and Behavioral Outcomes
⚠️ 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.