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

200 to 250 calories

Serving size: 1 serving of protein powder & 1/2 of an avocado

• 1 scoop vegan protein
• 1/2 avocado
• ice
• water or no-sugar almond milk
• 1 cup broccoli

TOFU “OMELET”

150 to 200 calories

Serving size: 1 “omelet” using 1/2 cup of tofu

• 1 clove garlic
• 1/2 cup tofu
• 1/2 tsp turmeric
• 1 tsp fine black salt
• 1/2 cup chickpea flour
• 1 cup chopped vegetables

CACAO VEGAN GRANOLA BARS

200 to 250 calories

Serving size: 6 to 8 small pieces

• 2 cups rolled oats
• 1/2 cup almonds
• 1/3 cup date syrup
• 2/3 cup almond butter
• 1 tsp vanilla
• 1/4 cup raw cacao powder
• 1/4 cup raw cacao nibs

CHICKPEA SCRAMBLE

200 to 250 calories

Serving size: 1/2 cup

• 1 can cooked chickpeas
• 1 1/4 tsp ground turmeric
• 1 1/4 tsp ground cumin
• 1/4 tsp ground ginger
• salt and pepper
• 1 tbsp coconut oil
• 4 baba ganoush

APPLE CINNAMON OATMEAL

250 to 300 calories

Serving size: 1 cup

• 1 cup of rolled oats
• 1/3 cup apple cider
• cinnamon to taste

VEGAN PROTEIN POWDER PANCAKES

200 to 250 calories

Serving size: 2 or 3 small pancakes

• 1 scoop of vegan protein
• 1 cup of rolled oats
• 2 bananas
• 1/2 of an avocado
• honey to taste (optional)

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”

90 to 100 calories

Serving size: 1 cup

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

SEASONED AND BAKED CHICKPEAS

140 to 150 calories

Serving size: 1/2 cup

• 1 can of chickpeas
• season to taste (e.g. salt, pepper, turmeric)

STEAMED EDAMAME WITH PINK SALT

85 to 90 calories

Serving size: 1/2 cup

• Edamame
• Pink Himalayan salt

BANANA “SUSHI”

100 to 110 calories

Serving size: 1/2 banana

• 1 banana
• 2 tbsp of almond butter
• chopped cashews
• cinnamon to taste

ORANGE, ALMOND, APPLE SPREAD ON VEGAN CRACKERS

100 to 120 calories

Serving size: 4 crackers

• vegan-friendly crackers
• 1 orange
• 1 cup of almonds
• 1 apple

CASHEW BUTTER “BROWNIES” WITH APRICOT

120 calories

Serving size: 2 pieces

• 1 cup cashew butter
• 1 cup raisins
• 1/2 tsp cinnamon
• 10 dried apricots, chopped
• 1/2 cup unsweetened shredded coconut

BAKED PUMPKIN SPICE BANANA CHIPS

140 to 150 calories

Serving size: 1/2 banana

• 1 banana
• nutmeg, cinnamon, clove to taste

VEGAN LUNCH (300 TO 400 CALORIES)

COUSCOUS-CHICKPEA SALAD WITH GINGER DRESSED

350 to 400 calories

Serving size: 1 1/3 cups

• 1 cup of couscous
• 1 can of chickpeas
• 1 cup of mixed lettuce
• 1 cup of spinach
• 1 cup of mixed vegetables
• vegan-friendly ginger salad dressed

TOFU-BASED “BUDDHA BOWL”

300 calories

Serving size: 1 1/2 cup

• 1 cup quinoa
• 2 tbsp grapeseed oil
• 1 package of super firm tofu
• salt to taste
• freshly ground black pepper
• 6 radishes
• 1 cucumber
• 1 medium carrot
• 1 avocado
• 2 Thai chilies

REFRIED BEANS & AVOCADO TOAST

300 to 350 calories

Serving size: 1 full serving of toast (2 slices)

• 1 can of vegan-friendly refried beans
• 1 avocado
• 1 serving of vegan-friendly (gluten free) bread

LENTIL “HAMBURGER” ON A VEGAN BUN

300 to 310 calories

Serving size: 1 lentil burger

• 3/4 cup brown lentils
• 1 3/4 cups vegetable broth
• 2 tsp extra-virgin olive oil
• 1 large red onion
• juice of 1/2 lemon
• salt and pepper to taste
• 8oz fresh baby spinach
• 2 large cloves garlic
• 1/2 tsp ground cumin
• 1 cup whole-wheat breadcrumbs
• 1/2 cup walnuts, toasted and finely chopped

BUTTERNUT SQUASH AND APPLE SOUP

350 calories

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

• 2lbs butternut squash
• 1 large sweet onion
• 1 bulb of garlic
• 2 apples
• 2 tbsp extra virgin olive oil
• salt and pepper to taste
• 32oz of low sodium vegetable broth

VEGAN “CHILI” WITH LENTILS & BEANS

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

HOMEMADE VEGAN “CHICKEN” NUGGETS WITH SWEET POTATO “FRIES”

300 calories

Serving size: 2 cups of cauliflower and 1 sweet potato

• 1 can artichoke hearts
• 1 can chickpeas
• 1/4 cup diced onion
• 2 garlic cloves
• 1/2 cup panko breadcrumbs
• 1/2 cup cornmeal
• 2 tbsp red wine vinegar
• salt and pepper to taste

VEGAN EVENING SNACK (75 TO 150 CALORIES)

APPLE WITH CINNAMON

90 to 100 calories

Serving size: 1 medium apple

• 1 medium apple
• cinnamon to taste

VEGAN BANANA BREAD

150 calories

Serving size: 1 slice

• 3 large bananas
• 2 tbsp ground flaxseed
• 1/3 cup almond milk
• 1/3 cup coconut oil
• 2 tbsp pure maple syrup
• 2 tsp pure vanilla extract
• 1/4 cup plus 2 tablespoons coconut sugar
• 1/2 cup rolled oats
• 1 tsp baking soda
• 1/2 tsp baking powder
• 1/2 tspn salt
• 1 1/2 cups light/white spelt flour

CARROT “CAKE” VEGAN PROTEIN POWDER ROLLS

140 to 150 calories

Serving size: 2 rolls

• 2 scoops of vegan protein powder
• 2 cups of carrots
• 2 tsp pure vanilla extract
• 1/4 cup plus 2 tablespoons coconut sugar
• 1/2 cup rolled oats
• 2 tbsp ground flaxseed
• 1/3 cup almond milk
• 1/3 cup coconut oil

VEGAN PEANUT BUTTER “ICE CREAM”

140 to 150 calories

Serving size: 1 banana

• 1 banana
• 2 tbsp of peanut butter

SESAME-GARLIC-TURMERIC BAKED NORI “CHIPS”

75 calories

Serving size: 10 to 12 strips

• 1 package of Nori strips
• Sesame, garlic, and turmeric to taste

MANGO-ORANGE-PEPPER-TOMATO SALSA WITH VEGAN CHIPS

140 to 150 calories

Serving size: 1 serving of vegan chips

• 1 package of vegan-friendly chips
• 1 tomato
• 1 bell pepper
• 1/2 orange
• 1/2 mango
• seasoning to taste (e.g. salt, pepper, cumin)

BANANA-STRAWBERRY LENTIL MUFFINS

140 to 150 calories

Serving size: 1 muffin

• 2 cups of lentils
• 2 chia eggs (mix together 2 tbsps chia seed + 6 tbsps water)
• 1/2 cup vegan milk + 1 1/2 tsps fresh lemon juice
• 1 1/2 tsp baking soda
• 1/2 tsp sea salt
• 1/2 cup rolled oats
• 1/2 cup almond meal
• 3/4 cup all-purpose gluten-free flour
• 2 bananas
• 1/4 cup coconut oil
• 1 tsp pure vanilla extract
• 1/4 cup pure maple syrup
• 1/2 cup strawberries

VEGAN DINNER (200 TO 300 CALORIES)

VEGAN TEMPEH “TACOS”

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

FRESH HUMMUS & BROCCOLI

200 calories

Serving size: 1/2 cup

• 1 cup of broccoli
• 1/2 cup of your favorite hummus

VEGAN “HOT DOG” WITH 5-GRAIN BUN

240 to 250 calories

Serving size: 1 vegan hot dog on bun

• 1/2 medium onion coarsely chopped
• 3 cloves garlic
• 3/4 cup cooked pinto beans
• 1/2 cup plus 2 tablespoons water
• 2 tbsp soy sauce
• 1 tbsp tomato paste
• 2 tsp smoked paprika
• 1 tsp ground coriander
• 1 tsp ground mustard
• 1/2 tsp white or black pepper
• 1/4 tsp celery seed
• 1 cup vital wheat gluten
• 1/3 cup oatmeal rolled or quick oats
• 2 tbsp nutritional yeast
• 1 tbsp ground flax seeds

VEGAN PAD THAI WITH TOFU / TEMPEH

250 calories

Serving size: 1/2 cup

• 1 package rice noodles
• 2 tbsp olive oil
• 2 cloves garlic
• 1/2 12oz package extra-firm tofu
• 4 tbsp soy sauce
• juice of 2 limes
• 3 tbsp sugar
• sliced green onions

CHICKPEA-STUFFED SWEET POTATOES

250 calories

Serving size: 1/2 of a sweet potato with filling

• 1 sweet potato
• 1 can of chickpeas
• 1 cup of mixed vegetables (chopped)
• seasoning to taste
• 6 grams of protein

TEMPEH & LOADED VEGGIE STIR FRY

200 to 210 calories

Serving size: 1 cup

• 1 package of tempeh
• 1 cup of broccoli
• 1 red onion
• 1 cup of spinach
• 1 cup of green beans
• 1 cup of chopped bell peppers
• 1 cup of diced carrots
• soy sauce to taste

JAPANESE NOODLE SPRING SALAD

260 to 270 calories

Serving size: 1 1/2 cups

• 8 oz soba noodles
• 1/2 cup reduced sodium tamari
• 1 tsp sesame oil
• 2 tbsp quality peanut oil
• 2 tbsp rice wine vinegar
• 1 1/2 tsp red pepper flakes
• 1 cup of green onions, chopped
• 3/4 cup chopped cilantro
• 1 red bell pepper
• 1/4 head of red cabbage
• 3 whole carrots, shredded with vegetable peeler
• 2 cups shelled edamame
• 1/2 cup toasted sesame seeds

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

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!