Vegan meal plan for vegan weight loss
Listonic team
Updated on Nov 22, 2024
Embark on a vegan weight loss journey with our meal plan. Packed with calorie-conscious and plant-based recipes, this plan supports weight loss goals while providing essential nutrients. Explore a range of satisfying and flavorful options that prove you can shed pounds on a vegan diet.
Meal plan grocery list
Dry goods
Plant based
Snacks & sweets
Fresh grocery
Spices & sauces
Coffee & tea
Beverages
Meal plan overview
Embark on a vegan weight loss journey with our meal plan. Packed with calorie-conscious and plant-based recipes, this plan supports weight loss goals while providing essential nutrients. Explore a range of satisfying and flavorful options that prove you can shed pounds on a vegan diet.
Foods to eat
Whole Foods: Focus on whole, minimally processed foods like fruits, vegetables, whole grains, and legumes.
Lean Plant Proteins: Incorporate tofu, tempeh, and legumes for protein without excessive calories.
Non-Starchy Vegetables: Fill your plate with non-starchy vegetables for fiber and essential nutrients.
Healthy Fats: Include avocados, nuts, and olive oil for satiety and nutritional benefits.
Portion Control: Practice mindful eating and control portion sizes to support weight loss goals.
Plant-Based Snacks: Choose healthy snacks like cut-up veggies with hummus, fruit, or air-popped popcorn.
Whole Grains in Moderation: Opt for whole grains like quinoa, brown rice, and oats in controlled portions.
Non-Sweetened Plant-Based Milk: Choose unsweetened and fortified plant-based milk for essential nutrients.
Hydration: Stay hydrated with water, herbal teas, and infused water with fruits and herbs.
Moderate Fruit Intake: Enjoy fruits in moderation, considering their natural sugars and calorie content.
✅Tip
Foods not to eat
Processed Vegan Snacks: Minimize intake of processed snacks and convenience foods for effective weight loss.
Sugary Beverages: Avoid sugary drinks and choose water, herbal teas, and unsweetened plant-based alternatives.
Refined Grains: Limit intake of refined grains like white bread and sugary cereals.
High-Calorie Vegan Treats: Be mindful of calorie-dense vegan desserts and treats; consume them in moderation.
Excessive Nut and Seed Consumption: While healthy, control portions of nuts and seeds due to their calorie density.
Emotional Eating Triggers: Identify and address emotional eating triggers to maintain a healthy relationship with food.
Unhealthy Fats: Minimize the consumption of fried and processed foods for effective weight management.
Overly Spicy Foods: Consider the impact of spices on cravings and moderation; avoid excessive spiciness.
Unbalanced Meals: Ensure a well-balanced diet with a variety of nutrients for overall health and weight loss success.
Main benefits
The Vegan meal plan for vegan weight loss is designed to provide low-calorie, nutrient-dense foods that promote weight loss while maintaining adequate nutrition. It focuses on whole foods like vegetables, fruits, legumes, and grains, effectively creating a calorie deficit without sacrificing essential vitamins and minerals.
Recommended nutrient breakdown
Protein: 15%
Fat: 25%
Carbs: 55%
Fiber: 4%
Other: 1%
How to budget on this meal plan
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Extra tips
Opt for these low-calorie vegan snacks to aid in weight loss:
- Raw carrots and bell peppers
- Apple slices with cinnamon
- Air-popped popcorn without oil
- Cucumber slices with lemon juice
- Berries and a handful of nuts
- Green smoothie with kale and apple
- Tomato and cucumber salad with vinegar
For vegan weight loss, beverages should be low in calories but high in nutrients. Green tea boosts metabolism, while infused water with cucumber or berries adds flavor without calories. Black coffee, in moderation, can aid weight management. Vegetable juices provide nutrients without the bulk, and almond milk is a great low-calorie milk substitute.
Meal plan suggestion
Day 1
- Breakfast:Quinoa porridge topped with mixed berries and chia seeds
- Lunch:Lentil salad with spinach, cherry tomatoes, and a lemon-tahini dressing
- Dinner:Baked tofu with steamed broccoli and a side of quinoa
- Snack:Sliced cucumber with hummus
- Calories🔥: 1500Fat💧: 50gCarbs🌾: 200gProtein🥩: 75g
Day 2
- Breakfast:Green smoothie with kale, spinach, banana, and flaxseeds
- Lunch:Chickpea and vegetable stir-fry with brown rice
- Dinner:Tempeh tacos with avocado, salsa, and lettuce wraps
- Snack:Almond milk yogurt with a sprinkle of almonds
- Calories🔥: 1600Fat💧: 55gCarbs🌾: 210gProtein🥩: 80g
Day 3
- Breakfast:Chia seed pudding topped with sliced strawberries and a drizzle of almond butter
- Lunch:Kale salad with roasted chickpeas, avocado, and a balsamic vinaigrette
- Dinner:Stuffed bell peppers with quinoa, black beans, and spinach
- Snack:Handful of almonds
- Calories🔥: 1550Fat💧: 53gCarbs🌾: 205gProtein🥩: 78g
Day 4
- Breakfast:Smoothie bowl topped with granola, banana slices, and berries
- Lunch:Tofu and vegetable curry with cauliflower rice
- Dinner:Vegan lentil soup with a side of mixed greens salad
- Snack:Cucumber slices with guacamole
- Calories🔥: 1500Fat💧: 50gCarbs🌾: 200gProtein🥩: 75g
Day 5
- Breakfast:Avocado toast on whole-grain bread with sliced tomatoes
- Lunch:Quinoa salad with roasted vegetables and a lemon-tahini dressing
- Dinner:Baked tempeh with steamed kale and quinoa
- Snack:Vegan protein shake made with unsweetened almond milk
- Calories🔥: 1600Fat💧: 55gCarbs🌾: 210gProtein🥩: 80g
Day 6
- Breakfast:Overnight oats with almond milk, chia seeds, and mixed berries
- Lunch:Chickpea and spinach salad with a tahini dressing
- Dinner:Stir-fried tofu with mixed vegetables and brown rice
- Snack:Carrot sticks with hummus
- Calories🔥: 1550Fat💧: 53gCarbs🌾: 205gProtein🥩: 78g
Day 7
- Breakfast:Vegan protein pancakes topped with fresh berries
- Lunch:Quinoa and black bean stuffed peppers
- Dinner:Lentil and vegetable curry with quinoa
- Snack:Handful of mixed nuts
- Calories🔥: 1600Fat💧: 55gCarbs🌾: 210gProtein🥩: 80g
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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