Vegan meal plan for weight loss

Embark on a vegan weight loss journey with our meal plan. Packed with plant-based and nutrient-conscious 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.

Complete meal plan

Free shopping list

Article reviewed

Vegan meal plan for weight loss photo cover

Meal plan grocery list

Quinoa

Lentils

Chickpeas

Tofu

Spinach

Kale

Broccoli

Cauliflower

Avocado

Blueberries

Strawberries

Grapefruit

Tomatoes

Bell peppers

Almonds

Chia seeds

Flaxseeds

Almond milk

Sweet potatoes

Brown rice

Mixed vegetables

Share this list

Meal plan overview

Embark on a weight loss journey with our meal plan for vegans. 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.

Vegan meal plan for weight loss exemplary product

Foods to eat

Calcium-Rich Foods: Incorporate dairy or fortified plant-based alternatives to support bone health during menopause.
Lean Proteins: Opt for lean sources such as poultry, fish, tofu, and legumes to support muscle health and metabolism.
Colorful Fruits and Vegetables: Include a variety of fruits and vegetables for essential vitamins, minerals, and antioxidants.
Whole Grains: Choose whole grains like quinoa, brown rice, and oats for fiber and sustained energy.
Healthy Fats: Include sources like avocados, nuts, and olive oil for heart health and hormone regulation.
Flaxseeds: Incorporate flaxseeds for omega-3 fatty acids, which may help manage menopausal symptoms.
Soy Products: Include soy-based foods like tofu and edamame for their potential benefits in managing menopausal symptoms.
Hydration: Drink plenty of water and herbal teas to stay hydrated and support overall well-being.
Individualized Nutrition: Adjust portion sizes and meal plans based on individual dietary needs and preferences.
Regular Health Checks: Monitor overall health and consult with healthcare providers for menopause-related concerns.
Consult a Dietitian: Work with a registered dietitian to create a personalized meal plan based on menopausal symptoms and nutritional needs.

✅ Tip

Increase calcium intake with foods like tofu, kale, and sardines to support bone health during menopause

Foods not to eat

Added Sugars: Minimize intake of added sugars found in sweets, sugary beverages, and processed foods.
Caffeine: Moderate caffeine intake, as excessive amounts can contribute to sleep disturbances and hot flashes.
Highly Processed Foods: Limit highly processed foods, choosing whole, nutrient-dense options instead.
Alcohol: Consume alcohol in moderation, considering individual tolerance and potential interactions with medications.
Individual Dietary Needs: Adjust the meal plan based on individual triggers, sensitivities, and nutritional needs.
Regular Exercise: Incorporate regular physical activity, which can help manage menopausal symptoms and support overall well-being.
Consult a Healthcare Professional: For concerns about menopausal symptoms or individual health, consult with a healthcare provider.

Main benefits

The 14-day meal plan for menopause addresses nutritional needs during menopause. It includes calcium and vitamin D-rich foods for bone health and phytoestrogens to help balance hormones.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

To ensure your vegan weight loss plan remains enjoyable and effective, consider these tasty and nutritious swaps:

For a lighter option, use zucchini noodles instead of brown rice in stir-fries.
Instead of almond milk, oat milk offers a creamier texture in smoothies and beverages.
Swap sweet potatoes with butternut squash for a different flavor profile in your dishes.
For a fresh taste, replace bell peppers with radishes in salads and wraps.
Instead of strawberries, try raspberries for a tangy twist in your fruit salads.

How to budget on this meal plan

Quinoa, lentils, and chickpeas are key ingredients that can be bought in bulk. Tofu, spinach, and kale offer variety and are often cheaper when purchased in larger quantities. Broccoli, cauliflower, and avocado can be more economical in bulk. Berries, grapefruit, and tomatoes are also more affordable in larger sizes.

Download the grocery list for FREE

✔️ Add and remove items
✔️ Sort items by store aisles
✔️ Share the list with your partner

Extra tips

Any healthy snack ideas?

Low-calorie, nutritious snacks to aid in weight loss:

Vegetable sticks with Greek yogurt dip
Fresh fruit salad
Boiled egg with spinach
Smoothie with kale, apple, and cucumber
Roasted seaweed snacks
Cherry tomatoes with mozzarella
Cottage cheese with pineapple

What should I drink on this meal plan?

For Vegan weight loss, beverages that are low in calories but high in nutrients are ideal. Water, of course, is essential. Green tea can boost metabolism. Herbal teas are calorie-free and can be soothing. Fresh vegetable juices provide nutrients without excessive calories. Coconut water is a great hydrator and low in calories.

How to get even more nutrients?

Vegan weight loss focuses on whole, plant-based foods that are naturally lower in calories. High-volume, low-calorie foods like leafy greens and other vegetables, along with fruits, are great for filling up without too many calories. Incorporating protein from beans, lentils, and tofu, and including healthy fats from avocados and nuts ensures you’re getting a balanced intake of nutrients. Watching portion sizes and avoiding highly processed vegan foods is crucial to shedding pounds effectively.

Meal plan suggestion