Weight Loss Guide For Beginners – Step By Step Meal Plan

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