You’ve probably heard about the plant-based diet that’s gaining popularity among celebrities and athletes, and for good reason: vegan diets offer proper nourishment with whole, nutrient-dense foods while promoting a healthy lifestyle. This approach helps you fuel your body with plants, making weight management and overall wellness much more achievable! But where does this “vegan” word fit into the picture?

What is a vegan diet?

The vegan diet is an eating plan that eliminates all animal products, including meat, fish, eggs, dairy, and honey.

People decide to adopt veganism for different reasons, such as ethical concerns or religious principles.

A vegan diet is a plant-based plan that excludes all animal products, like meat, fish, dairy and even honey. Its cousin, the vegetarian diet, is a bit broader and excludes meat and fish but includes dairy and eggs. Though the vegan diet has many health benefits, just because something is labeled “vegan” doesn’t necessarily mean it’s a great choice. For example, 2021 research published in The Journal of Nutrition suggests that avoidance of animal-based foods was associated with a higher intake of ultra-processed foods—meat and dairy substitutes made from vegan and vegetarian sources. To reap the benefits of this eating lifestyle, focus on nutrient-dense whole foods—think beans, lentils, nuts, seeds, whole grains and of course, plenty of fruits and vegetables.

While some may worry about getting enough protein when not eating meat or other animal products, it is possible to get plenty of protein on a vegan diet. Try to incorporate protein foods, like peanut butter, beans, lentils, tofu, seitan and nuts, into most of your meals to stay satisfied in-between meals. If trying the vegan diet seems intimidating, consider the flexitarian diet by including a few meatless days a week to start and go from there.

Why Nutrition is Important for a Vegan Weight Loss Diet

The vegan diet itself is not a weight loss diet. Cutting out meat, eggs, seafood, and dairy is not the answer to losing body fat. However, if you have a weight loss goal but also ethically prefer to follow a plant-based vegan lifestyle, you can lose weight with some planning and preparation.

Research published in the journal Nutrition found that compared to other eating patterns, vegan diets can be very effective for weight loss and also for improving other aspects of your health.¹

The key is to create a calorie deficit while meeting your nutrient needs. To lose weight, it is generally thought that you need to create a calorie deficit of between 250 and 500 calories per day. This can be accomplished using exercise, diet, or a combination of both.²

The vegan weight loss diet can be challenging because high-protein foods like those from animal proteins tend to be more satisfying and satiating than carbohydrates. Cutting out those foods, or swapping in some highly processed alternatives, could mean a less satisfying diet. If you feel hungry, restricted, or deprived, you’re more likely to sway from the plan which may delay you from reaching your goal.³

One way to improve your chances of enjoying your food and preventing hunger pangs shortly after eating is to find the right balance of fats, fiber, protein, and nutrients for you. Following a vegan weight loss meal plan like the one provided can help you do just that

Tips for making your vegan meal plan for weight loss
If you’re considering a vegan diet for weight loss, below are some helpful tips for forming a vegan meal plan that works for you.

Focus on whole foods. Not all vegan diets are equal. A person can go vegan while still consuming high amounts of processed foods, negatively impacting weight loss. Prioritize whole foods such as fruits, vegetables, nuts, seeds, beans, legumes, and whole grains.
Incorporate protein into each meal. A big challenge of vegan diets is consuming adequate protein, which is a required nutrient for satiety. Make sure you have a good source of protein at each meal such as tofu, tempeh, seitan, or edamame.
Limit processed foods. Avoid processed and packaged items, even if vegan-friendly. These foods can hinder weight loss progress and negate some of the health benefits associated with a vegan diet. Instead, choose more vegan-friendly whole foods.
Watch out for hidden calories. Calories can be hiding in high amounts in both processed and healthy, whole foods. For example, nuts, seeds, and oils contain high amounts of calories per serving and can easily be overconsumed when added to meals.
Meal prep before each week. Having a plan can help you stick with your goals. Plan and prep out meals or ingredients to make healthy choices easier. Consider “veganizing” your favorite meals to help you enjoy the process more.
Stay hydrated. Adequate hydration is essential, especially when consuming a high-fiber diet. Maintaining adequate hydration also helps keep our appetite in check and avoid frequent, unnecessary snacking that can lead to weight gain.
Reduce/eliminate alcohol. Alcohol can add extra calories and added sugar to your diet, which can negatively impact weight loss results. Consider reducing or eliminating alcohol in your diet and swapping for a healthier alternative such as seltzer water.
Avoid caloric beverages. Many beverages contain hidden calories that can sabotage your weight loss efforts. Pay attention to what you choose to drink and limit or avoid caloric beverages such as soda, energy drinks, sugary coffees, and juices.
Be mindful of oils. Cooking oils can add a lot of extra calories. While many oils, like olive oil, have health benefits, it’s important to be mindful of how much and how frequently you are using them when trying to lose weight.
Practice portion control. Even the healthiest foods can be over-eaten. Be mindful of your portions for all foods to ensure you aren’t overextending your calorie intake and diminishing your weight loss efforts.
Prioritize fiber. The best vegan diet is rich in fiber which is associated with weight loss benefits. Be sure to choose more fiber-rich foods such as fruits, vegetables, beans, legumes, and whole grains.

Vegan shopping list:

Best vegan foods to eat for weight loss: shopping list
When putting your new diet into action, you may be wondering what foods are best to include to get the most out of your weight loss efforts.

Here are some examples of the best foods to include in a vegan diet for weight loss:

Unprocessed soy (tofu, edamame, soymilk)
Tempeh
Seitan
Nuts (almonds cashews, walnuts)
Seeds (sunflower seeds, hemp seeds, chia seeds, flaxseeds)
Fruits (berries, apples, banana, avocado)
Vegetables (leafy greens, zucchini, carrots)
Nutritional yeast
Beans and legumes (lentils, chickpeas, kidney beans)
Whole grains (quinoa, brown rice, whole-grain bread)
Vegan foods to avoid for weight loss
Now that we have an idea of what we want to include more of in a vegan diet for weight loss, let’s go over foods to limit or avoid. Here are some specific foods to be mindful of if choosing a vegan diet for weight loss:

Processed foods (packaged meat alternatives, vegan snack foods, vegan baked goods)
Alcohol
Sugary beverages (soda, energy drinks, juice, sugary coffees)
Vegan desserts
Plant-based yogurts with high added sugars

7-DAY VEGAN DIET PLAN FOR WEIGHT LOSS

7-day vegan meal plan for weight loss

Below is a sample 7-day vegan meal plan for weight loss that comes in at around 1,600 calories per day. Remember to talk to your doctor and/or dietitian before making any drastic changes to your diet to learn what is best for your situation. 

Your ideal diet may have more or less calories and incorporate different foods based on intolerances, preferences, and other medical conditions.

Day 1

Breakfast

• 1/2 cup oats
• 1 cup almond milk
• 1 tbsp almond butter
• 1 banana

400 calories, 60g carbs, 10g protein, and 15g fat.

Lunch

• 2 cups spinach
• 1/2 cup chickpeas
• Cherry tomatoes
• Cucumber
• 2 tbsp vinaigrette

350 calories, 40g carbs, 15g protein, and 15g fat.

Dinner

• 100g tofu
• Broccoli
• Bell peppers
• Carrots
• 1 cup brown rice

550 calories, 70g carbs, 25g protein, and 15g fat.

Snack

• 1 apple
• 2 tbsp peanut butter

300 calories, 30g carbs, 8g protein, and 16g fat.

Day 2

Breakfast

• Whole-grain toast (2 slices)
• 1/4 avocado
• 1/2 cup sliced strawberries
• 1 tbsp chia seeds

350 calories, 45g carbs, 10g protein, and 15g fat.

Lunch

• Quinoa salad with 1 cup cooked quinoa, diced cucumber, cherry tomatoes, 1/4 cup black beans, and lemon juice dressing
• A handful of almonds

400 calories, 60g carbs, 15g protein, and 15g fat.

Dinner

• Grilled portobello mushrooms (2 large)
• Steamed asparagus
• 1 cup quinoa

500 calories, 70g carbs, 20g protein, and 10g fat.

Snack

• Carrot sticks
• 2 tbsp hummus

350 calories, 40g carbs, 10g protein, and 10g fat.

Day 3

Breakfast

• Smoothie with 1 cup spinach, 1 banana, 1/2 cup blueberries, 1 tbsp flax seeds, and 1 cup almond milk

300 calories, 50g carbs, 10g protein, and 5g fat.

Lunch

• Vegan wrap with 1 whole-grain tortilla, 1/2 cup black beans, lettuce, tomato, and avocado
• Side salad with vinaigrette

450 calories, 60g carbs, 15g protein, and 15g fat.

Dinner

• Lentil soup with carrots, onions, tomatoes, and spinach
• 1 slice of whole-grain bread

500 calories, 80g carbs, 20g protein, and 10g fat.

Snack

• 1/4 cup mixed nuts

350 calories, 10g carbs, 10g protein, and 30g fat.

Day 4

Breakfast

• Vegan yogurt with 1 tbsp maple syrup and 1/2 cup mixed berries
• 1 slice of whole-grain toast

350 calories, 60g carbs, 10g protein, and 5g fat.

Lunch

• Baked sweet potato with 1/2 cup black beans and steamed kale
• 1 tbsp tahini

400 calories, 65g carbs, 15g protein, and 10g fat.

Dinner

• Spaghetti with vegan tomato sauce and 1 cup steamed broccoli
• 1/2 cup cooked lentils

550 calories, 90g carbs, 25g protein, and 10g fat.

Snack

• Apple
• 10 almonds

300 calories, 35g carbs, 8g protein, and 16g fat.

Day 5

Breakfast

• Smoothie bowl with 1 banana, 1/2 cup mixed berries, 1 tbsp almond butter, and 1/2 cup spinach

350 calories, 60g carbs, 10g protein, and 10g fat.

Lunch

• Salad with 2 cups mixed greens, 1/4 cup chickpeas, 1/2 avocado, and lemon-tahini dressing
• 1 whole-grain pita bread

450 calories, 60g carbs, 15g protein, and 20g fat.

Dinner

• Vegan curry with 1/2 cup chickpeas, mixed vegetables (carrot, bell pepper, zucchini), and 1 cup brown rice

550 calories, 80g carbs, 20g protein, and 15g fat.

Snack

• 1/4 cup hummus
• Carrot and cucumber sticks

250 calories, 30g carbs, 10g protein, and 10g fat.

Day 6

Breakfast

• Overnight oats with 1/2 cup oats, 1 cup almond milk, 1 tbsp peanut butter, and 1/2 banana

400 calories, 55g carbs, 15g protein, and 15g fat.

Lunch

• Vegan sushi rolls with avocado, cucumber, carrot, and 1/2 cup cooked quinoa
• Side of edamame

400 calories, 60g carbs, 20g protein, and 10g fat.

Dinner

• Grilled vegetable kebabs (bell peppers, zucchini, onion, mushroom)
• 1 cup couscous

500 calories, 75g carbs, 15g protein, and 10g fat.

Snack

• Banana
• 1 tbsp almond butter

300 calories, 40g carbs, 5g protein, and 15g fat.

Day 7

Breakfast

• Chia pudding made with 1/4 cup chia seeds, 1 cup almond milk, and 1/2 tsp vanilla extract
• Topped with 1/2 cup blueberries

350 calories, 50g carbs, 15g protein, and 10g fat.

Lunch

• Veggie burger (homemade or store-bought) on a whole-grain bun
• Lettuce, tomato, and mustard
• Side of baked sweet potato fries

450 calories, 65g carbs, 20g protein, and 15g fat.

Dinner

• Lentil and vegetable stew with 1/2 cup lentils, carrots, celery, and tomatoes
• 1 slice of whole-grain bread

500 calories, 75g carbs, 25g protein, and 10g fat.

Snack

• 1/4 cup roasted chickpeas
• Cucumber slices
• 300 calories, 40g carbs, 15g protein, and 10g

Here Are Some Vegan-Friendly Recipes

Roasted Cabbage Steaks

A simple appetizer or side dish that couldn’t be easier to make! Slice the cabbage, season and roast to perfection.

Prep: 10minutes minutes

Cook: 45minutes minutes

Total: 55minutes minutes

Servings: 6

Ingredients

• 1 head Green Cabbage
• ¼ cup Olive Oil
• 1 teaspoon Garlic Powder
• 1 teaspoon Sesame Seeds
• 1 ½ teaspoon Salt
• ¼ teaspoon Black Pepper

Instructions

• Preheat the oven to 400°F and line a baking pan with baking paper.
• Slice the cabbage in 1” thick slices vertically.
• Arrange on the prepared baking pan and drizzle generously with the olive oil.
• Season with garlic powder, salt and pepper, rubbing with your fingers to coat evenly. Add the sesame seeds.
• Bake for 40-45 minutes, and serve hot.

Notes

Net Carbs: 3.67g

Nutrition

SERVING: 1 STEAK CALORIES: 117 KCAL CARBOHYDRATES: 7.5 G PROTEIN: 2 G FAT: 9.17 G SATURATED FAT: 1.3 G SODIUM: 22 MG POTASSIUM: 217 MG FIBER: 3.83 G SUGAR: 4.83 G CALCIUM: 55 MG IRON: 1 MG NET CARBS: 3.67 G

Vegan Zucchini Cutlets

Ingredients:

450 g zucchini

50 g carrots

1/2 onion

1 clove of garlic

1/2 bunch of parsley

2 tablespoons. flaxseed

4 tablespoons. starch

1 teaspoon of salt, 1 teaspoon. pepper, 1 tsp. red pepper, 1/2 tsp. cumin

Instructions

Grate the zucchini, add some salt and let it sit for a while. Peel the carrots, grate them and pour them into a separate bowl. Squeeze the juice from the grated zucchini and mix with the carrots.

Finely chop the peeled onion, garlic and parsley and add them to the zucchini-carrot mixture.

Grind the flax seeds into flour using a coffee grinder and pour them into the vegetable mixture with starch and spices.

Mix everything well and form cutlets – 2 tablespoons of the mixture for each. Fry on medium heat with the lid closed for about 5 minutes on each side.

Enjoy your meal!

Portobello Mushroom Wraps 

INGREDIENTS:

For the Portobello Mushroom:

• Half a sliced onion
• Sliced red bell pepper 1/2
• 1 large Portobello Mushroom
• Low-sodium soy sauce 1 tbsp
• Dried oregano half a teaspoon
• Maple syrup 1 tbsp
• Balsamic vinegar 1 tbsp

For the Wrap:

• Tortilla wraps 1 large
• Vegan mayo or hummus 2 to 4 tbsp
• Baby spinach or lettuce half a cup

INGREDIENT NOTES:

Mushrooms:

• Portobello mushrooms are a form of edible mushroom. Their flavor is robust and earthy, and they have a meaty texture.

Hummus:

• It is made with plant-based ingredients like chickpeas or beetroot. You can use any flavored hummus as a spreading.

Maple syrup:

• We used this syrup to cut down the acidic flavor.

Soy sauce:

• We used store-bought and low-sodium soy sauce to reduce sodium quantity.

INSTRUCTIONS:

Preparation of veggies:

• Cut the onion, bell pepper, and mushroom into slices.
• Next, add oil to a pot and heat it for several minutes.
• Now, add chopped veggies to this warm pot.
• Saute it to a medium flame for three to nine minutes.
• Meanwhile, we prepare a sauce.
• Add dried oregano, syrup, soy sauce, and balsamic vinegar to a small bowl.
• Mix the soy sauce mixture in the salad and stir to coat them when they are nearly done.
• Whist it continuously and cook until a dense glaze forms.
• After that, turn down the flame and shift the pan to a kitchen counter.

Assembling:

Enjoy it with any dipping sauce.

Place a large tortilla wrap on a spotless surface.

Cover it with vegan hummus or mayo. Then, add a layer of bay spinach or lettuce.

Next, add sauteed veggies over the lettuce.

Now, we will roll the wrap gently.

Then, mist a grill or pan with oil and warm it to medium heat.

Place the prepared wraps in the pan.

Simmer each side for only one to two minutes.

Now, transfer the yummy Vegan Portobello Mushroom Wraps to a serving plate.

With a knife, cut the wraps into small pieces.

Vegan Eggplant Lasagna

INGREDIENTS:

For the eggplant:

• 2 big eggplants ,cut it into ¼ -inch thick slies
• Salt for taste
• Olive oil for spray

For the filling:

• One teaspoon of olive oil
• 1 small chopped onion
• Three crushed garlic cloves
• 1 zucchini
• One chopped red chili
• One cup of mushrooms
• Two cup fresh spinach
• Black pepper & salt for the taste
• 1 teaspoon Italian seasoning

Regarding the Sauce:

• Three cups of sugar-free tomato pasta sauce
• One spoonful of tomato paste
• A tablespoon of dried basil
• Half a tablespoon of optionally chopped red pepper
• Regarding the Layer of Vegan Cheese:
• Half a cup of soaking raw cashews
• Two teaspoons of nutritional yeast
• Two tablespoons of lemon juice & half a block of firm tofu
• One tablespoon of oil from olive
• One clove of the garlic
• Half a teaspoon of salt for taste
• 1/4 cup water or plant milk, if necessary

INGREDIENT NOTES:

Eggplant:

• Make use of firm, fresh eggplants. To lessen bitterness, sprinkle salt on the slices of sweat.

Vegetables:

• Use whatever type of vegetable that you choose. Spinach, mushrooms, & bell peppers provide texture & taste.

Tomato Sauce:

• Make your own or get a sugar-free spaghetti sauce. For taste, add herbs.

Tofu-Cashew Cheese:

• Blends the creamy texture of cashews with the texture of tofu. adds richness & protein.

Nutritional yeast:

• Provides a cheesy taste without using dairy products.

Lemon juice:

• Lemon juice: Adds a tangy taste and balances the richness.

INSTRUCTIONS:

Before slicing, allow it cool for 10 to 15 minutes. If desired, garnish with fresh herbs.

Turn the oven on to 400°F, or 200°C.

Place slices of eggplant on paper towels. Season on both sides. Give it 15 minutes to sit. Dry by patting.

Now you need to prepare the pan with the foil sheet

Lightly oil the eggplant pieces. Roast, turning once, for 15 minutes. Take it off and let it cool.

Heat the oil in a pan while the eggplant roasts.

Add the garlic & onion. Sauté for approximately three minutes, or till tender.

Add bell pepper, mushrooms, & zucchini. Cook for five minutes.

Season & add spinach. Stir till wilted. Take off the heat.

Tofu, lemon juice, olive oil, nutritional yeast, garlic, salt, plant milk, & soaked cashews should all be combined

in a blender. Mix it while it change in creamy and smooth.

Combine spaghetti sauce, tomato paste, crushed red pepper, & basil in a separate bowl.

Turn the oven down to 375°F (190°C).

A 9 x 13 dish should be greased.

Use a 1/2 cup of the sauce to enclose the pan’s bottom.

Arrange the slices of roasted eggplant in layers.

More sauce, sautéed vegetables, & a couple spoonful of tofu cheese.

Layers should be repeated till all components are utilized.

Top with spoonful of cheese & sauce.

Wrap with foil. Bake for twenty-five minutes.

After 15 to 20 minutes, uncover & continue baking up till bubbling.

Vegan Mushroom Bourguignon

INGREDIENTS:

MUSHROOM BOURGUIGNON:

• 1 large chopped onion
• 3 cloves of minced garlic
• Two tbsp tomato paste
• 300 g sliced mushrooms
• 1 tsp pepper (black)
• 2 medium sliced carrots
• 1 cup chopped onion
• One cup wine (red, vegan)
• Two tbsp olive oil
• One cup broth (vegetable)
• 1 teaspoon dried rosemary
• 2 tbsp flour (all-purpose)
• 1 tablespoon soy sauce or tamari
• Half a teaspoon of salt
• One tsp thyme (dry)
• 1 bay leaf

POTATO CAULIFLOWER MASH:

¼ teaspoon black pepper 

3 medium potatoes (peeled & chopped)

1 small cauliflower (cut into florets)

¼ cup unsweetened plant milk

2 tablespoons vegan butter

½ teaspoon salt

INSTRUCTIONS:

1. Make the mash by including cauliflower and potatoes in the Instant Pot.
2. Include one cup of water in it too.
3. Close the pot and seal it.
4. Place the setting on high to pressure cook for only 8 minutes.
5. After 8 minutes, take the pressure off the pot.
6. Remove the water from the mix.
7. Include pepper, salt, vegan butter, and plant milk in the pot.
8. Mash up the whole mixture and cover it again.
9. Then you will need the Instant Pot again for the mushroom bourguignon.
10. Set the setting of the pot to sauté.
11. Include olive oil inside it with onions and cook it.
12. Cook the garlic as well for some time.
13. Then you need to include mushrooms and carrots.
14. Keep cooking till the mushrooms lose their moisture.
15. Mix in flour and tomato paste, and then gradually include wine and broth.
16. Keep mixing to avoid any lumps in the mixture.
17. Include bay leaf, pepper, salt, soy sauce, rosemary, and thyme.
18. Turn off the sauté feature on the pot.
19. Cover the pot and seal it up.
20. Then, set the setting on high for 12 minutes to pressure cook.
21. Allow the pressure to come out from the lid by itself for about 10 minutes.
22. After opening it, take the bay leaf out of the mix.
23. Mix the mixture and change the taste if you need to.
24. Take a serving bowl and place the potato cauliflower mash in it.
25. Pour some mushroom bourguignon on top of the mash.
26. Allow the sauce to merge into the mash.

Creamy Mushroom Toasts

Ingredients

For the Creamy Mushroom

• White Button Mushrooms 1 package, approx. 8 oz
• Chopped garlic cloves 1
• Vegan Butter 1tbsp
• White Miso Paste 1tbsp
• Vegetable Broth
• Cooking oil (only a few drops to sauté the mushrooms)

For the Mushroom Toast

Fresh chopped black pepper

Hearty whole grain bread 4 slices

Vegan Ricotta Spread 4 to 6tbsps

Instructions

Preparation of creamy mushrooms

1. First, remove any dirt from mushrooms with a clean kitchen cloth or wiped paper tissues.
2. Next, place the cleaned mushroom on a chopping board.
3. Using a knife, thinly slice the mushrooms.
4. Now, take a nonstick cooking pot and drizzle over a half or one teaspoon of cooking oil.
5. Then, add the sliced mushroom to this pot.
6. Simmer it for five to seven minutes or until the mushrooms are slightly brown.
7. Stir it thoroughly using a spoon to prevent it from burning.
8. After seven minutes, add the chopped garlic and cook it for another one/two mins.
9. Next, add miso paste and vegan butter. Cook until you got the required texture (creamy & smooth)
10. Then, add vegetable broth to balance the creamy texture of mushrooms mixture.
11. Sprinkle over salt (if needed). The creamy mushroom is ready.
12. Turn off the source(heat) and place the saucepan aside.

Making of Mushroom toast

1. Take grain bread slices. Cut its brown sides with a knife.
2. Next, spread the one or two tablespoons of vegan ricotta with a butter knife or spoon.
3. Now, add the yummy creamy mushroom over the bread slice.
4. Season it with chopped black pepper. The Vegan Creamy Mushroom Toast is ready.
5. Place the toasts to a plate. Enjoy with any vegan-friendly dipping sauce.