Today, I present to you my Vegan Weight Loss Meal Plan (Recipes Included). A vegan diet can be quite carb-dense and the vegan options out there are plenty, however, they are not often healthy.
Have you eaten too many shop-bought vegan pizzas or ice creams recently? I have been there. When I first went vegan, I would literally buy every single vegan option of anything I would find at the store.
You look at the label saying ‘vegan’ and you are like, it’s going in the trolley. However, as I mentioned above, these are mostly highly processed vegan foods. Loaded with tons of fat, sugar, and calories.
So the pounds pile up.
Note: Just because you are vegan, doesn’t mean you are magically going to become slim! Losing weight on a vegan diet is definitely possible, but you will still need to make some changes in your diet.
Personally, the only way I lose weight is by cutting junk and cutting calories. I start meal planning and start cooking more.
Weight loss is all about consistency. Determination….and patience!
Let’s Talk Weight Loss:
I have said it before in my previous articles, but weight loss can only be achieved by one thing only – and that’s calorie deficit!
But…What is a calorie deficit?
Some basics: A calorie is a measurement of energy. The calories in the food supply your body with the energy you need to survive. When you eat food, it’s broken down by your body to release that energy to be used right away or stored for later, depending on what you need at that moment.
Your body needs to take in a certain number of calories to maintain your weight. And, so, “a calorie deficit is when you consume fewer calories than your body requires to stay at its current weight. If you take in fewer calories than your body needs, your body will turn to the calories you have stored up to burn for energy. As a result, you’ll lose weight.
How much of a calorie deficit do you need to lose weight?
It can be a little complicated to figure out your exact calorie deficit but, in general, it’s thought that consuming 500 calories less from your daily intake should lead to one pound of weight loss per week.
The classic definition is based on the fact that one pound of fat contains 3,500 calories. If you eat 500 calories less than the amount you need to maintain your weight, you will lose one pound in a week.
NOTE: I do not recommend very low-calorie diets, when I want to lose weight, I lose weight slowly but in a healthy way. I tend to cut 200-300 calories and try to move more during the day.
7-Day Vegan Weight-Loss Meal Plan:
Monday
Breakfast –> Scrambled Tofu (1 serving of that recipe) on a whole grain toast (350 calories)
Lunch -> Mashed Chickpea Avocado Salad Sandwich (use 1 serving of that recipe. 450 calories)
Snack -> Protein Brownie (232 calories)
Dinner -> Oil-Free Vegan Mushroom Stroganoff with a medium baked potato (300 calories)
Total Calories For The Day 1332
Tuesday
Breakfast -> Overnight Chocolate Oat & Almond Smoothie (360 calories)
Lunch -> Oil-Free Roasted Eggplant Chickpea Salad (1/4 of the recipe) ( 238 calories)
Snack -> Butterbean hummus with 1 carrot cut into sticks (1 serving of the recipe) (180 calories)
Dinner -> 10-Minute Creamy Avocado & Lime Pasta (1 serving of the recipe) (250 calories)
Dessert – Raw Vegan Chocolate Orange Truffle (2 balls of the recipe) – (310 calories)
Total calories for the day -> 1338
Wednesday
Breakfast ->10-Minute Vegan Egg Mayo Sandwich (use 1 serving of this recipe + 2 slices of bread = 438 calories)
Lunch ->Curried Quinoa Cashew Salad (1 serving of this recipe = 491 calories)
Snack -> Healthy Creamy Vegan Chocolate Milkshake (1 recipe =132 calories)
Dinner ->Vegan Vegetable Chow Mein (1 serving = 402 calories)
Total calories for the day -> 1463
Thursday
Breakfast ->Healthy Vegan Oatmeal Bread (1 slice of that bread with 1 tbsp of peanut butter (or jam) = 312 calories)
Lunch -> Hummus Pasta With Broccoli (1 serving of the recipe =487 calories)
Snack ->Healthy Chocolate Quinoa Cookie (1 cookie from that recipe =149 calories)
Dinner ->Lentil & Sweet Potato Curry (1 serving of the recipe = 389 calories)
Total calories for the day 1337
Friday
Breakfast ->Healthy Vegan Oatmeal Bread (1 slice of that bread with 1 tbsp of peanut butter (or jam) = 312 calories)
Lunch ->Healthy Squash & Quinoa Salad (1 serving of the recipe = 290 calories)
Snack -> Raw Vegan Chocolate Orange Truffle (2 balls of the recipe) – (310 calories)
Dinner ->Cheat 15-Minute Vegan Pizza (cos it’s Friday – use the whole recipe = 520 calories)
Total calories for the day -> 1432
Saturday
Breakfast -> Tofu Bacon Sandwich (use 1 serving of the recipe with 2 slices of bread and ketchup = 400 calories)
Lunch ->Healthy Squash & Quinoa Salad (1 serving of the recipe = 290 calories)
Snack ->Snack -> Butterbean hummus with 1 carrot cut into sticks (1 serving of the recipe) (180 calories)
Dinner ->Vegan Vegetable Chow Mein (1 serving = 402 calories)
Drink -> 2 small glasses of wine (192 calories) If you don’t drink, you can have some dessert that’s roughly 200 calories.
Total calories for the day -> 1464
Sunday
Breakfast -> Vegan Egg Mayo Sandwich (use 1 serving of this recipe + 2 slices of bread = 438 calories)
Lunch -> Curried Quinoa Cashew Salad (1 serving of this recipe = 491 calories)
Snack ->Healthy Chocolate Quinoa Cookie (1 cookie from that recipe =149 calories)
Dinner -> Creamy Vegan Spinach & Artichoke Pasta Bake (1 serving of the recipe = 412 calories)
Total calories for the day -> 1490
Suggestions & To Summarize:
The recipes I provided, if you cook the whole recipe as written, you will have leftovers, what you could do if you don’t mind eating the same food twice in a row, is simply eat up the recipe you made a few days in a row. It will save you time cooking constantly, although I have tried to provide you with a variety and recipes that are not so time-consuming.
Also, if you drink coffee or tea, avoid sweetening it, you can add almond milk to it, as it won’t change your daily calories much.
If you stick to these meals and calories, you will 100% lose weight. Although, it all depends on your weight. If you carry more weight, you can even consume a touch more calories, 200-300 more, so that you don’t end up starving. Just don’t go overboard.
Make sure you move plenty during the day, so you burn extra calories and achieve your weight-loss goal faster.
If you follow this menu, you are not likely to be hungry constantly. It’s supposed to be filling and still low on calories to achieve this calorie deficit you need in order to lose weight.
I hope you liked my Vegan Weight Loss Meal Plan (Recipes Included). If you have any questions or anything, feel free to drop a comment below, or message me directly on my socials:
Instagram, Pinterest, YouTube, or Facebook!
Helpful Resources:
1.Live Lightly – The Sustainable Weight Loss System
2. Free Vegan Nutrition Email Course
3. Free Vegan Weight Loss Challenge
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