Super Easy And Effective Vegan Weight Loss Meal Plan

Super Easy And Effective Vegan Weight Loss Meal Plan

How many times have you attempted to lose weight on the latest trendy diet plan?

Have you struggled with a number on the scale that tends to yo-yo?

Are you ready to start a diet that is easy to follow, extremely healthy, and proven to be effective?

The vegan diet plan for weight loss isn’t some here-today, gone-tomorrow way to lose weight.

A vegan diet has been used for decades to help people reach their goal weight and become healthier overall.

Studies show the tremendous benefits of following a vegan weight loss meal plan including fat loss, dramatic decreases in cardiovascular risk factors, elimination of food allergy symptoms, and a spike in overall life expectancy.

Curious to try but not sure where to start

Let us help you!

Check out the breakdown of this super easy to follow and extremely effective vegan weight loss meal plan.

How To Use This Vegan Weight Loss Meal Plan

This vegan weight loss meal plan focuses on two things: healthy whole food-based meals and calorie counting. In other words, it’s about what you’re eating and how much of it you’re eating.

We have based this meal plan around roughly 1,200 calories, give or take about 100 calories.

You simply move down the list of breakfasts, snacks, lunches, and dinners and choose meals that look amazing to try and fit within your caloric limit for the day.

Don’t worry! We’ve taken care of the calorie counting for you. Each meal idea has a caloric range that will only vary by a bit, depending on how you prepare the recipe.

Here’s An Example

  • Your caloric goal is 1,200 calories per day.
  • For breakfast, you choose option 3, the Apple Cinnamon Oatmeal at 250 to 300 calories (depending on how you prepare the recipe).
  • For a morning snack, you choose option 6, the Seasoned and Baked Chickpeas at 140 to 150 calories.
  • For lunch, you choose option 4, the Lentil “Hamburger” on a Vegan Bun at 300 to 310 calories.
  • For an evening snack, you choose option 2, the Mango-Orange-Pepper-Tomato Salsa with Vegan Chips at 140 to 150 calories.
  • For dinner, you choose option 4, the Vegan Pad Thai with Tofu / Tempeh at 250 calories.
  • The total number of calories for the day will range between 1,080 and 1,160. Congratulations, you enjoyed a variety of healthy and delicious vegan meals AND you stayed within a successful caloric range for weight loss.

It will be important to tally the numbers in a journal or on your phone as you move throughout the day. This will help to ensure you don’t eat too many calories over your limit.

Ready to get started? Check out your vegan meal options for each time of the day and enjoy!

Vegan Breakfast (150 To 300 Calories Each)

  • Vegan Protein Green Smoothie With Avocado
  • Tofu "Omelet"
  • Cacao Vegan Granola Bars
  • Chickpea Scramble
  • Apple Cinnamon Oatmeal
  • Vegan Protein Powder Pancakes
  • Breakfast Parfait

200 to 250 calories

Serving size: 1 cup

  • 1 cup of raw almonds
  • 1 cup of raw cashews
  • 1 cup chia seeds
  • 1 cup of vegan granola
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup raw sunflower seeds
  • 1/4 cup shelled hemp seeds
  • 1 cup blueberries
  • 1 cup raspberries

Vegan Morning Snack (75 Calories To 150 Calories)

  • Carrot "Fries"
  • Seasoned And Baked Chickpeas
  • Steamed Edamame With Pink Salt
  • Banana "Sushi"
  • Orange, Almond, Apple Spread On Vegan Crackers
  • Cashew Butter "Brownies" With Apricot
  • Baked Pumpkin Spice Banana Chips

90 to 100 calories

Serving size: 1 cup

  • 2 cups of carrots
  • Pink Himalayan salt
  • 2 grams of protein

Vegan Lunch (300 To 400 Calories)

  • Couscous-Chickpea Salad With Ginger Dressed
  • Tofu-Based “Buddha Bowl”
  • Refried Beans & Avocado Toast
  • Lentil “Hamburger” On A Vegan Bun
  • Butternut Squash And Apple Soup
  • Vegan “Chili” With Lentils & Beans
  • HOMEMADE VEGAN “CHICKEN” NUGGETS WITH SWEET POTATO “FRIES”

400 calories

Serving size: 2 cups (you can have one cup to halve the calories)

  • 2 tbsp of olive oil
  • 1 medium onion, chopped
  • 1 large red bell pepper, chopped
  • 5 cloves garlic, minced
  • 4 tbsp chili powder
  • 1 (16 oz.) bag of brown lentils
  • 2 (14.5 oz.) cans no-salt diced tomatoes
  • 1 bay leaf
  • 2 (32 oz.) cartons vegetable stock
  • 1/3 cup fresh chopped cilantro
  • salt and black pepper to taste

Vegan Evening Snack (75 To 150 Calories)

  • Apple With Cinnamon
  • Vegan Banana Bread
  • Carrot “Cake” Vegan Protein Powder Rolls
  • Vegan Peanut Butter “Ice Cream”
  • Sesame-Garlic-Turmeric Baked Nori “Chips”
  • Mango-Orange-Pepper-Tomato Salsa With Vegan Chips
  • Banana-Strawberry Lentil Muffins

90 to 100 calories

Serving size: 1 medium apple

  • 1 medium apple
  • cinnamon to taste

Vegan Dinner (200 To 300 Calories)

  • Vegan Tempeh “Tacos”
  • Fresh Hummus & Broccoli
  • Vegan “Hot Dog” With 5-Grain Bun
  • Vegan Pad Thai With Tofu / Tempeh
  • Chickpea-Stuffed Sweet Potatoes
  • Tempeh & Loaded Veggie Stir Fry
  • Japanese Noodle Spring Salad

300 calories

Serving size: 4 small “tacos”

  • 8oz tempeh
  • 2 tbsp coconut oil
  • 1/2 onion
  • 1/2 red bell pepper
  • 2 tbsp chili powder
  • 1 tbsp cumin
  • 1 tsp corn starch
  • 2 tsp salt
  • 2 tsp onion powder
  • 1 1/2 tsp garlic powder
  • 1 tsp ground coriander
  • 1/2 tsp ancho chili powder
  • 3 tbsp tomato paste

Tips & Tricks For Success

Before you jump into this 7-day vegan meal plan for weight loss, here are a few pieces of advice to maximize your success.

By selecting one of the meal ideas above from each category, you are providing yourself with a well-rounded diet that satisfies your macronutrient requirements.

Still, it’s important to be very aware of what you’re eating and how you’re preparing it. You don’t want to go the way of the one-macro-happy vegan and focus on one macronutrient heavy food.

For example, eating primarily fat-based foods like avocados and nut butter.

You need to make sure that you are eating a well-rounded vegan diet that provides you with protein, fat, and carbohydrates.

You can easily get all of these macronutrients from eating a variety of vegetables, fruits, sprouts, nuts, seeds, lentils, grains, and super foods. That means you need to branch out from what you already know.

Try new vegetables, fruits, and vegan-friendly foods.

If you are worried about not getting enough protein because you are extremely physically active, consider purchasing a plant-based vegan-friendly protein powder. You can then use the powder on its own or as a part of some of the recipes, as noted above.

Note On Nutrient Deficiency

As with any vegan diet, it’s important to be aware of potential nutrient deficiencies if you are lacking certain food groups in your vegan meal planner.

Even if you follow a perfect vegan meal plan, it still may be a good idea to invest in high quality supplements to avoid any deficiencies.

Checklist

The most common nutrient deficiencies for vegans are for the following:

  • Calcium
  • Vitamin D
  • Iron
  • Vitamin B12
  • Zinc
  • Omega-3
  • Protein
Key of success

"Don't give up. Normally it is the last key on the ring that opens the door." - P. Coelho

Conclusion

If you’ve been down the road of countless weight loss diet plans, we understand. Trendy diets are never the answer.

Tried and true diets that bring meal options back to basics is the answer. What’s more, it doesn’t hurt to help the backing of the scientific community.

Not only is a vegan diet for weight loss scientifically proven to be successful but it also can vastly improve your overall health.

With the high number of vitamins, minerals, and antioxidants that you’ll be receiving each day with the diet, your body will be primed to get rid of toxins, boost energy levels, and improve your wellness. 

Let us know how you’re doing each week after you begin!

Want more tips and tricks for success on a vegan diet? We have them for you!

Check out our article, Achieve Your Goals with a Vegan Weight Loss Diet: Here’s How!

Ashley Woodward
 

I’m currently 31 and based out of sunny Sacramento, CA. I’m a mother of 2 beautiful kids, a certified nutritionist and fitness buff that’s spent years dialing in the perfect diet.

My goal here is to help as many people as possible learn about the benefits of eating vegan, and want to share my passion with other people who also have a love for cooking and trying new recipes.

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