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.
