Meal Plan For Weight Loss Vegan

Last Updated on November 7, 2022 by

I’m sure most of you have been on the Internet and have seen bloggers or celebrities who have done the vegan diet and lost a ton of weight in a short amount of time. It looks like this would be the quick and easy way to lose weight – but we assure you that it isn’t.

The best choice for weight loss is a vegan diet. It’s clear that a diet rich in meat and dairy products is considered one of the major causes of the growing weight problems we see today, with more than 70% of adults in America being overweight or obese, according to data from the CDC. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Meal Plan For Weight Loss Vegan, make sure you read this article.

Meal Plan For Weight Loss Vegan

vegan tacos with walnuts

Whether you’ve been a practicing vegan for a while now or have recently decided to follow a plant-based diet, know that just like any diet, there are healthy as well as unhealthy ways to go about nourishing yourself on a vegan meal plan. Here, we outline everything you need to know about vegan nutrition as well as some healthy vegan meal plans for weight loss or weight management.

What’s the difference between vegan and plant-based?

Before we venture into the plant-astic world of foods to avoid, as well as include, on your vegan meal plan for weight loss, it’s important to understand the distinction between being vegan and eating a plant-based diet. While being vegan does mean consuming plant-based foods, following a plant-based diet doesn’t necessarily mean you’re vegan. Confused? Read on.

Plant-based nutrition isn’t just anchored in wholesome plant foods such as fruits, veggies, legumes, grains and nuts, but is also the elimination of all kinds of animal products and by-products from your diet. Plant-based eating is one of many parts of a vegan lifestyle. Embracing veganism goes beyond just what we eat but also rejects the consumption and use of any goods—clothes, cosmetics, furnishings etc.––originating from or tested on animals.

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Vegan meal plan and weight loss

Now we’ve got that all cleared up, let’s tackle the nuts and bolts of following a vegan diet. If you’re reading this, then we can safely assume you’re looking to tweak your eating habits to lose weight or manage your current weight in a satisfying, sustainable way with some vegan menu ideas.

Studies show that cutting down on the consumption of animal products, and introducing more fresh fruits, vegetables, legumes, nuts and whole grains, which are key ingredients in a vegan meal plan, goes a long way to reduce the chances of developing conditions such as type 2 diabetes, heart disease and cancer.

A vegan meal plan can also help support any weight loss efforts. A balanced, nutrient-packed vegan diet is rich in fibrous foods, that will satiate you, keep bad cholesterol in check and have your metabolism humming like a well-oiled engine. When going vegan it’s important to incorporate more plant-based protein into your diet and sometimes supplement your vitamin B12 levels, which have a tendency to be low in an unbalanced vegan meal plan.

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Vegan meal plan grocery list

To maintain optimal health and vitality when on a vegan meal plan, aim to select fresh, seasonal, locally sourced, unprocessed and organic foods if they are available to you.. Here are recommended key ingredients to add to your healthy vegan meal plan grocery list:

Whole grains

healthy-bread-recipe-whole grain bread

Brown rice and oats not only keep you satiated for longer than their processed equivalents but are also a great source of iron. Ezekiel bread is a nutritional all-arounder, made from several types of grains, including sprouted whole grains and is chocked full of fiber.  You might also want to give Coach Jenne’s healthy bread recipe a go. Millet, amaranth, barley and farro will keep you full, minimize spikes in blood sugar, as well as add more variety to your nutritional intake. Tip

When it comes to weight loss or weight management, make sure to eat whole grains in moderation.

Vegetables

one pan roasted chicken sweet potato broccoli meal prep

Butternut squash and sweet potato are rich in calcium, so no need to worry about ditching dairy products. Broccoli, cauliflower and brussels sprouts are part of the cruciferous family and are cancer-fighting superheroes. Green leafy vegetables like kale, collard greens, and spinach will boost your iron levels and if you eat them with a squeeze of fresh lemon juice, vitamin C will accelerate your iron absorption.

Legumes: Beans, lentils and soy

Lentils-Salad

Legumes are the foundation of any well-rounded vegan meal plan. They deliver enough plant-based protein to keep your metabolism running, your muscles strong and your cravings at bay so you don’t feel the need to grab any processed treats when hunger strikes. Soy products like tofu, tempeh (fermented soy) and soy milk are foods that benefit your weight management efforts the most when consumed in their unprocessed and unsweetened forms. Tip

Bloating isn’t always weight related and can be an unpleasant side effect at first if you’re unaccustomed to eating legumes. Fear not, this subsided after awhile, but in the meantime here are some handy hints to combat the bloat.

Healthy fats

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Olive oil and avocado both have high levels of vitamin E, which is excellent for your skin health, as well as high levels of heart-healthy monounsaturated fats. Walnuts, chia and flaxseed (ground flaxseed is best) are high in plant-based omega-3 oils, an anti-inflammatory that helps your body release excess water or toxins. Coconut oil contains lauric acid, which protects the lining of your gut, preventing nutrients from seeping through (leaky gut syndrome) and the development of food sensitivities.

Nuts, nut butters, and milks

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Walnuts, peanuts, almonds, cashews, pistachios and hazelnuts, as well as their nut butter variants, aren’t only delicious but are also handy snacks to take on the go. Their high protein and calcium levels will keep you satiated, and you won’t need much else to satisfy hunger pangs. Calcium-fortified plant milk such as soy, almond and rice milk are particularly nourishing. Why not try making your own homemade almond milk or cashew cheese? Tip

If you aren’t already making your own nut butter or milk from scratch, then be sure to read the ingredient list when purchasing store-bought products. Avoid any added sugars and hydrogenated oils. Rule of thumb, if you can’t pronounce an ingredient, don’t buy it.

Berries, apples and bananas

basil strawberries with ricotta recipe

Berries are free radical fighters, protecting you from inflammation and cancer, as well as helping your skin stay supple and young-looking. Bananas are a key ingredient in a lot of vegan meal plan baking and sweetening. Though high in soluble fiber, it’s best to be mindful how much you eat, as bananas are still high in sugar. Apples contain pectin, which feeds the healthy bacteria in your gut, and a healthy gut leads to a healthy weight.

Note: Though there is a wide range of wonderful fruit to choose from, the ones featured above are our favorites as part of a vegan meal plan for weight loss and are also easily available. Tip

Insulin is an important factor in weight management. Keep your blood sugar levels from spiking and crashing dramatically by choosing fresh fruit over dried fruit and pairing fruit it with a protein like nuts or seeds.

Vegan sources of protein

In the app, 8fit vegan meal plans are tailored to fuel your weight loss and fitness efforts in a sustainable and wholesome way. We achieve this by making sure you get a high-protein vegan meal plan that energizes your body and mind. Here is a list of essential plant-based proteins to include in your vegan meal plan grocery list.

  • Unprocessed soy products
  • Non-dairy alternatives — almond, cashew and oat milks or yogurts
  • Legumes
  • Peas
  • Quinoa
  • Buckwheat
  • Seitan
  • Nori seaweed
  • Nutritional yeast (also packed with energy-boosting B12)

Foods to avoid on a vegan diet

  • Processed faux meats like vegan meats, e.g. sausages, burgers or tofurkey
  • Sweetened dairy alternatives
  • Vegan baked goods or sweets (Note: Just because it’s vegan doesn’t mean it’s healthy)
  • Fried foods
  • Sauces like tomato ketchup, salad dressings, vegan mayonnaise, stir-fry flavorings
  • Refined sugars
  • Agave syrup (Agave is commonly used in vegan baking, but is extremely high on the glycemic index and can lead to spikes in blood sugar)

7-Day Vegan Meal Plan: 1,200 Calories

Eating vegan is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, at 1,200 calories, this vegan weight loss meal plan sets you up to lose a healthy 1 to 2 pounds per week.

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Following a vegan diet, or even just including more plant-based foods in your routine, can be a healthy and delicious approach to eating. Research has shown that cutting back on animal products and eating more beans, whole grains, fruits, vegetables, nuts and seeds is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, you may have an easier time losing weight on a vegan diet, thanks to fiber-rich foods, which help you feel full and satisfied throughout the day.

At 1,200 calories, this vegan meal plan sets you up to lose a healthy 1 to 2 pounds per week and includes a variety of nutritious foods and balanced meals to make sure you’re getting the nutrients you need each day. Whether you’re a full-time vegan or just looking for healthy vegan recipe ideas, this plant-based meal plan makes for a week of wholesome eating.

Looking for a different calorie level? See our 1,500 calorie and 1,800-calorie vegan meal plans.

How to Meal Prep You Week of Meals:

  1. Make a batch of the Vegan Pancakes to have for breakfast on Days 1, 5 and 7. Store the cooked pancakes in a single layer in an air-tight container (To buy: amazon.com, $38) and freeze until ready to eat; reheat in the microwave.
  2. Cook a batch of Basic Quinoa to have for lunch on Day 2 and dinner on Day 5.
  3. Make the Quinoa & Chia Oatmeal Mix to have on Day 4. Store the dry mix in an airtight container (To buy: amazon.com, $17) for up to 1 month.

Looking for More? See all of our healthy vegan meal plans and check out the Cooking Light Diet to get customized meal plans sent to your inbox.

Day 1

7-Day Superfood Dinner Plan

Breakfast (296 calories)

  • 2 Vegan Pancakes
  • 1/4 cup blackberries
  • 1 Tbsp. peanut butter

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.

A.M. Snack (150 calories)

  • 3/4 cup edamame pods, seasoned with a pinch of salt

Lunch (245 calories)

  • 1 serving White Bean & Avocado Toast
  • 1 cup sliced cucumber

P.M. Snack (30 calories)

  • 1 small plum

Dinner (499 calories)

  • 1 serving Falafel Salad with Lemon-Tahini Dressing

Daily Totals: 1,221 calories, 50 g protein, 137 g carbohydrates, 38 g fiber, 59 g fat, 1,586 mg sodium

Day 2

Breakfast (262 calories)

  • 1 serving Peanut Butter & Chia Berry Jam English Muffin

A.M. Snack (100 calories)

  • 1/2 cup edamame pods, seasoned with a pinch of salt

Lunch (360 calories)

  • 4 cups White Bean & Veggie Salad

If you’re taking this salad to go, pack it up in this handy meal-prep container, specifically made to keep your greens fresh and dressing separate until you’re ready to eat. Buy It! amazon.com, $35 for a two-pack.

Dinner (500 calories)

  • 2 cups Black-Bean Quinoa Buddha Bowl

Daily Totals: 1,220 calories, 48 g protein, 153 g carbohydrates, 46 g fiber, 53 g fat, 1,370 mg sodium

Day 3

Breakfast (266 calories)

  • 1 serving Peanut Butter-Banana Toast

A.M. Snack (114 calories)

  • 2 Tbsp. pumpkin seeds (pepitas)

Lunch (325 calories)

  • 4 cups serving Green Salad with Edamame & Beets

P.M. Snack (62 calories)

  • 2 cups air-popped popcorn

Dinner (446 calories)

  • 1 1/2 cups Roasted Cauliflower & Potato Curry Soup
  • 1/2 small whole-wheat pita, toasted
  • 1/3 cup hummus

Meal-Prep Tip: Save 1 serving of the Roasted Cauliflower & Potato Curry Soup in a leakproof meal-prep container (To buy: amazon.com, $7.19) for lunch on Day 4.

Daily Totals: 1,213 calories, 49 g protein, 132 g carbohydrates, 34 g fiber, 57 g fat, 1,760 mg sodium

Day 4

Breakfast (296 calories)

  • 1/3 cup Quinoa & Chia Oatmeal Mix cooked with 1 1/4 cups unsweetened soymilk

Meal-Prep Tip: Make the Quinoa & Chia Oatmeal Mix and store in an airtight container for up to 1 month.

A.M. Snack (30 calories)

  • 1 small plum

Lunch (309 calories)

  • 1 1/2 cups Roasted Cauliflower & Potato Curry Soup
  • 1/2 small whole-wheat pita, toasted

P.M. Snack (114 calories)

  • 2 Tbsp. pumpkin seeds (pepitas)

Dinner (472 calories)

  • 1 serving Stuffed Sweet Potato with Hummus Dressing

Daily Totals: 1,222 calories, 51 g protein, 177 g carbohydrates, 40 g fiber, 40 g fat, 1,327 mg sodium

Day 5

Breakfast (296 calories)

  • 2 Vegan Pancakes
  • 1/4 cup blackberries
  • 1 Tbsp. peanut butter

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.

Lunch (325 calories)

  • 1 serving Veggie & Hummus Sandwich

P.M. Snack (100 calories)

  • 1/2 cup edamame pods, seasoned with a pinch of salt

Dinner (487 calories)

  • 1 cup Chickpea Curry
  • 1 cup Basic Quinoa

Daily Totals: 1,208 calories, 44 g protein, 149 g carbohydrates, 33 g fiber, 50 g fat, 1,253 mg sodium

Day 6

Breakfast (262 calories)

  • 1 serving Peanut Butter & Chia Berry Jam English Muffin

A.M. Snack (17 calories)

  • 1/4 cup hummus
  • 2 medium celery stalks, cut into sticks

Lunch (308 calories)

  • 1 serving Vegan Bistro Lunch Box
  • 2 Tbsp. pumpkin seeds (pepitas)

Dinner (525 calories)

  • 1 serving Thai Spaghetti Squash with Peanut Sauce
  • 1 cup Vegan Thai Cucumber Salad

Daily Totals: 1,211 calories, 51 g protein, 118 g carbohydrates, 32 g fiber, 65 g fat, 2,065 mg sodium

Day 7

Breakfast (296 calories)

  • 2 Vegan Pancakes
  • 1/4 cup blackberries
  • 1 Tbsp. peanut butter

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (325 calories)

  • 4 cups serving Green Salad with Edamame & Beets

P.M. Snack (93 calories)

  • 3 cups air-popped popcorn

Dinner (434 calories)

  • 1 serving Rainbow Veggie Spring Roll Bowl

Daily Totals: 1,209 calories, 45 g protein, 144 g carbohydrates, 32 g fiber, 51 g fat, 1,732 mg sodium

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