Meal Plan For Vegan Weight Loss
Listonic team
Updated on Nov 22, 2024
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
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Fish & seafood
Dairy & eggs
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Spices & sauces
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Plant based
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
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.
Recommended nutrient breakdown
Protein: 12%
Fat: 24%
Carbs: 55%
Fiber: 7%
Other: 2%
How to budget on this meal plan
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Extra tips
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
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.
Meal plan suggestion
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🔥: 1400Fat💧: 50gCarbs🌾: 180gProtein🥩: 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🔥: 1450Fat💧: 52gCarbs🌾: 190gProtein🥩: 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🔥: 1400Fat💧: 55gCarbs🌾: 175gProtein🥩: 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🔥: 1450Fat💧: 50gCarbs🌾: 185gProtein🥩: 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🔥: 1500Fat💧: 55gCarbs🌾: 190gProtein🥩: 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🔥: 1400Fat💧: 50gCarbs🌾: 180gProtein🥩: 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🔥: 1500Fat💧: 52gCarbs🌾: 190gProtein🥩: 45g
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
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Listonic team
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