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!

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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

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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.

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Foods to eat

Non-Allergenic Proteins: Turkey, chicken, lamb, fish, and tofu for a low allergy risk.
Non-Citrus Fruits: Apples, pears, and berries for low allergenicity.
Non-Nightshade Vegetables: Leafy greens, carrots, zucchini, and sweet potatoes for low allergy potential.
Gluten-Free Whole Grains: Quinoa, rice, oats (if tolerated), and gluten-free options for variety.
Healthy Fats: Avocado, olive oil, and coconut oil for essential fatty acids.
Non-Dairy Alternatives: Almond milk, coconut milk, and other non-dairy options for those avoiding dairy.
Herbs and Spices: Use herbs and spices for flavor without common allergens.
Hydration: Water, herbal tea, and non-citrus infused water for adequate hydration.
Consult a Professional: Consider working with a dietitian to plan a well-balanced elimination diet.

✅ Tip

Keep a detailed food diary to track what you eat and any symptoms, to help identify potential food sensitivities.

Foods not to eat

Common Allergens: Wheat, dairy, eggs, soy, nuts, and shellfish to identify potential allergens.
Citrus Fruits: Oranges, lemons, and grapefruits due to potential allergenicity.
Nightshade Vegetables: Tomatoes, eggplants, peppers, and potatoes for those sensitive to nightshades.
Processed Foods: Minimize intake of processed foods with hidden allergens and additives.
Artificial Additives: Avoid artificial colors, flavors, and preservatives during the elimination phase.
Caffeine and Alcohol: Temporarily eliminate caffeine and alcohol to observe their impact on well-being.
High-Sugar Foods: Minimize intake of high-sugar foods and beverages during the elimination period.
Unplanned Cheating: Strictly adhere to the elimination plan without deviating to accurately assess results.
Consult a Professional: Work with a healthcare professional or dietitian to ensure a nutritionally adequate elimination diet.

Main benefits

The Meal Plan For Elimination Diet is a structured approach to identify and eliminate potential food triggers. This meal plan involves removing common allergens and irritants, allowing the body to reset and identify specific sensitivities. By focusing on whole, minimally processed foods, the plan supports digestion and reduces inflammation. Gradual reintroduction of eliminated foods helps individuals identify and manage adverse reactions, promoting long-term digestive health and overall well-being.

🎓 Recommended nutrient breakdown

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 suggestion

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