3 Vegan Diet Plans For Weight Loss

A vegan diet is one of the best and healthiest ways to lose weight as well as to keep it in check. The word ‘diet’ and ‘vegan’ doesn’t have to take the life out of your meals. You can be on a vegan diet and still be able to enjoy delicious food while also reaping its benefits for your health. 

Whether you are already a vegan or you’ve just started your vegan journey, if you aren’t enjoying it, it’s probably because you haven’t ventured much or played around with all the vegan food options and meals out there. 

So here are 3 vegan ¹diet plans for weight loss that are so delicious that you wouldn’t even feel like you are on a diet.

Vegan Diet Plan for Weight Loss for Starters

Is oatmeal vegan? It depends on how you go about it. 

If you are new to a vegan diet, here is a simple meal plan to get you started. It is easy to maintain and also helps you lose weight. 

Day 1

Breakfast: Oatmeal with fresh fruits 

Lunch: Baked sweet potatoes with hummus and fresh veggies

Dinner: Tacos made of cauliflower and chickpeas with a guacamole side².

Day 2

Breakfast: Wholegrain toast with avocado spread, topped with tomatoes

Lunch: Garbanzo bean salad with fresh vegetables and a dash of lemon zest

Dinner: Cauliflower roasted with garlic and pine nuts, a drizzle of tahini sauce served with your choice of grain.

Day 3

Breakfast: Apple pancakes with berries (opt for vegan ingredients)

Lunch: Mexican Quinoa Salad

Dinner: Shepherd’s pie stuffed with brown lentils and topped with mashed sweet potato

Day 4

Breakfast: Coconut yogurt served with berries, chia seeds, and walnuts

Lunch: Three bean soup served with wholegrain bread

Dinner: Falafel with fresh salad and tahini lime sauce

Day 5

Breakfast: Sweet potato toast with peanut butter and a banana

Lunch: Tofu baked and served with sauteed brussels sprouts, red cabbage, and herbed couscous

Dinner: Mushroom lentil loaf served with garlic cauliflower and green peas

Day 6

Breakfast: Overnight oats topped with slices of apple, cinnamon, pumpkin seeds, and nut butter

Lunch: Black bean burger served with steamed broccoli and a handful of sweet potato wedges

Dinner: Mediterranean lentil salad with cucumbers, peppers, sun-dried tomatoes, pepper, and parsley

Day 7

Breakfast: Whole grain toast with avocado spread and a vegan protein shake

Lunch: Lentil chili, asparagus, and baked potato

Dinner: Vegetable paella with brown rice and vegetables 

Vegan Diet Plan for Weight loss On a Budget

Simply by cutting out on meat and products derived from animals, you will be able to save money. So here is a vegan diet plan that will help you lose weight while staying within a budget.

Day 1

Breakfast: A slice of vegan banana bread with peanut butter

Lunch: Green salad with edamame and beet

Dinner: Lime marinated tofu ³and brown rice with roasted veggies like broccoli, butternut squash, onions, and peppers. 

Day 2

Breakfast: Apple-cinnamon overnight oats

Lunch: Roasted tofu salad with roasted veggies, pumpkin seeds, and lime vinaigrette

Dinner: Coconut chickpea curry with brown rice

Day 3

Breakfast: Blueberry almond chia pudding

Lunch: Brown rice with roasted veggies and vegan cashew sauce

Dinner: Cauliflower rice with soy-lime roasted tofu

Day 4

Breakfast: Apple cinnamon overnight oats

Lunch: Roasted tofu salad with roasted veggies, pumpkin seeds, and lime vinaigrette

Dinner: Stuffed sweet potato with black beans, kale, and hummus dressing

Day 5

Breakfast: A slice of vegan banana bread with peanut butter

Lunch: Brown rice with roasted veggies and vegan cashew sauce

Dinner: Thai peanut curry noodles

Day 6

Breakfast: Blueberry almond chia pudding

Lunch: Thai peanut curry noodles with edamame and cucumber tossed with vinaigrette

Dinner: Stuffed sweet potato with black beans, kale⁴, and hummus dressing

Day 7

Breakfast: A slice of vegan banana bread with peanut butter

Lunch: Salad with edamame and beet

Dinner: Mushroom lentil loaf served with garlic cauliflower and beans

Whole Food Plant-Based Diet Plan for Weight Loss

Whole food plant-based diet focuses on unprocessed food instead of processed meat substitutes. Apart from having multiple health benefits, this diet plan also works great for weight loss.

Day 1

Breakfast: Muesli with almond milk and blackberries

Lunch: Salad with edamame ⁵and beet

Dinner: Roasted chickpea with cauliflower and quinoa

Day 2

Breakfast: Fruit smoothie

Lunch: Roasted vegetable with a dash of lemon zest served with hummus

Dinner: Spinach salad served with roasted potatoes and white beans

Day 3

Breakfast: Fruit smoothie

Lunch: Roasted vegetable with a dash of lemon zest served with hummus

Dinner: Butternut squash with apple and pecan stuffing

Day 4

Breakfast: Muesli with almond milk and blackberries

Lunch: Salad with edamame and beet

Dinner: Black bean-quinoa bowl

Day 5

Breakfast: Fruit smoothie

Lunch: Roasted vegetable with a dash of lemon zest served with hummus

Dinner: Vegan chili

Day 6

Breakfast: Muesli with almond milk and blackberries

Lunch: Vegan Chili

Dinner: Stuffed sweet potato with black beans, kale and hummus dressing

Day 7

Breakfast: Muesli with almond milk and blackberries

Lunch: Vegan Chili

Dinner: Falafel with fresh salad and tahini lime sauce

Also check out, Amazing Cucumber Tomato Salad Benefits

1. Bakaloudi, Dimitra Rafailia, et al. “Intake and adequacy of the vegan diet. A systematic review of the evidence.” Clinical nutrition 40.5 (2021): 3503-3521. ↩︎
2. Almeria, Sonia, Angela Assurian, and Alicia Shipley. “Modifications of the US food and drug administration validated method for detection of Cyclospora cayetanensis oocysts in prepared dishes: Mexican-style salsas and guacamole.” Food Microbiology 96 (2021): 103719. ↩︎
3. Zheng, Li, et al. “Tofu products: A review of their raw materials, processing conditions, and packaging.” Comprehensive Reviews in Food Science and Food Safety 19.6 (2020): 3683-3714. ↩︎
4. Satheesh, Neela, and Solomon Workneh Fanta. “Kale: Review on nutritional composition, bio-active compounds, anti-nutritional factors, health beneficial properties and value-added products.” Cogent Food & Agriculture 6.1 (2020): 1811048. ↩︎
5. Konovsky, John, Thomas A. Lumpkin, and Dean McClary. “Edamame: the vegetable soybean.” Understanding the Japanese Food and Agrimarket. CRC Press, 2020. 173-181. ↩︎

Last Updated on February 11, 2024 by Suchi