Vegan meal plan for vegan weight loss
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
Quinoa
Lentils
Chickpeas
Tofu
Tempeh
Almonds
Chia seeds
Flaxseeds
Spinach
Kale
Broccoli
Avocado
Blueberries
Strawberries
Tomatoes
Cucumber
Olive oil
Vegan protein powder
Unsweetened vegan yogurt
Green tea
Water
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: Emphasize unprocessed foods like fruits, vegetables, and whole grains.
- Non-Starchy Vegetables: Include a variety of leafy greens, cruciferous vegetables, and squash.
- Lean Proteins: Choose lean sources such as tofu, tempeh, and legumes for protein.
- Healthy Fats: Incorporate avocados, nuts, and olive oil for essential fatty acids.
- Gluten-Free Grains: Opt for gluten-free grains like quinoa, rice, and gluten-free oats.
- Non-Dairy Alternatives: Select non-dairy milk, yogurt, and cheese made from soy, almond, or oat.
- Fruits in Moderation: Enjoy fruits like berries, apples, and pears in controlled portions.
- Herbs and Spices: Enhance flavors with herbs and spices like turmeric, ginger, and basil.
- Non-Sweetened Plant-Based Milk: Choose unsweetened and fortified plant-based milk options.
- Water: Stay hydrated with water throughout the day.
✅ Tip
Foods not to eat
- Processed Foods: Minimize intake of processed snacks, packaged meals, and convenience foods.
- Allergenic Foods: Identify and eliminate potential allergens based on the elimination diet guidelines.
- Added Sugars: Avoid foods and beverages with added sugars to support the elimination process.
- Gluten-Containing Grains: Eliminate gluten-containing grains such as wheat, barley, and rye.
- Dairy: Exclude dairy products and choose non-dairy alternatives.
- Caffeine and Alcohol: Limit or eliminate caffeine and alcohol intake during the elimination period.
- Processed Vegan Meats: Consume vegan meat alternatives in moderation due to processing.
- Nightshade Vegetables: Exclude nightshade vegetables like tomatoes, peppers, and eggplants.
- Highly Processed Ingredients: Avoid highly processed ingredients and focus on whole foods.
- Unhealthy Fats: Limit intake of fried and processed foods for overall health.
Main benefits
The Vegan meal plan for elimination diet helps identify food sensitivities. It involves gradually eliminating and then reintroducing potential allergens while maintaining a balanced vegan diet.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For those on a vegan weight loss plan, incorporating different food alternatives can keep meals exciting and effective. Here are some ideas:
- Replace quinoa with bulgur for a lighter grain option.
- Instead of cucumber, try using celery for a crunchy and low-calorie alternative.
- Swap almonds with pumpkin seeds for a different nutrient profile.
- Use Swiss chard instead of kale for a unique flavor in your salads and dishes.
- For a different taste, replace blueberries with cranberries in your snacks and desserts.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
Vegan Meal Plan for Weight Loss
This meal plan is tailored for individuals following a vegan diet who are looking to lose weight. It includes nutrient-dense foods that promote satiety and support weight loss goals.
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: 1500 Fat: 50g Carbs: 200g Protein: 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: 1600 Fat: 55g Carbs: 210g Protein: 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: 1550 Fat: 53g Carbs: 205g Protein: 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: 1500 Fat: 50g Carbs: 200g Protein: 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: 1600 Fat: 55g Carbs: 210g Protein: 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: 1550 Fat: 53g Carbs: 205g Protein: 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: 1600 Fat: 55g Carbs: 210g Protein: 80g
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
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024