Intro
When it comes to weight loss, you’re probably aware that calories are a big deal. If you eat too much, you’ll gain weight. If you eat too little, you’ll lose weight. The way your body processes calories from food influence how many calories your body burns throughout the day.
A vegan diet is a healthy option for losing weight because it’s naturally high in fiber and low in fat, you’ll get the most bang for your calorie buck by eating a plant-based diet with plenty of fruits and veggies.
A vegan diet can be incredibly beneficial for losing weight, and it’s also good for maintaining a healthy lifestyle. The right diet is key to staying fit.
To keep your weight loss goals on track, you should try a vegan meal plan, which has been shown to help with weight loss. A vegan meal plan not only helps keep your calorie intake in check but is also low in saturated fat and cholesterol.
With the right meal plan, you can lose up to 2 lbs. per week without feeling hungry or deprived.
The vegan diet emphasizes the consumption of plant-based foods and beverages, with its followers eliminating animal products, including dairy, from their diet.
The difference between the vegan diet and the vegetarian diet (because many confuse the two) is that vegetarians accept consuming dairy products and eggs, giving up only meat, while vegans prefer to avoid foods that involve harming living beings.
A plant-based or vegan meal plan has been linked to having numerous benefits. People who primarily eat a lot of vegan foods experience healthier immune systems, improved weight management, and many other benefits.
In addition to providing multiple health benefits, a plant-based diet also helps support the natural environment in several direct and indirect ways.
If your goal is to eat better, get healthier, and make the world a better place, you can achieve that goal by turning to plant-based whole foods.
Although finding a balanced and healthy meal on a vegan diet can often be stressful and overwhelming. That’s why health-conscious people often get help from professionals.
If you plan the menu improperly and follow the rules blindly, you can end up doing more harm to your body than gaining anything.
Disclaimer: I mention that I am not vegan, but I appreciate and cook recipes from the vegan diet. I also cook vegetarian, keto, and Mediterranean recipes, so I rather follow a balanced diet as a lifestyle than follow a certain type of diet.
Also, related to the vegan diet, those who follow my blog for some time, already know that I always recommend in my articles related to nutrition and not only, everything related to vegetables, legumes, and fruits.
I recommend you check out my Healthy Foods, Nutrition, Vitamins and Minerals, and Detox Smoothies subcategories, I am sure you will find interesting and useful information.
Benefits of the vegan diet
• The vegan diet is richer in certain nutrients: fiber, antioxidants, potassium, magnesium, folic acid, vitamin A, vitamin C, and E.
• Helps you reduce weight. Many people turn to the vegan diet to lose weight. Studies confirm that vegans tend to be leaner and have a lower body mass index than non-vegans.
• Supports bone health. Vegans absorb calcium much better, which can be extracted from figs, kale, spinach, and peas, or through exposure to the sun. There are also convenient alternatives to milk:: soy milk, almond milk, and even vegan cheese.
• Helps you achieve healthier skin. Nuts and vitamins A and E from vegetables play an important role in skin health, and vegans are usually good at this. Many people who start a vegan diet notice a remarkable reduction in blemishes.
Foods allowed in the vegan diet
• Legumes: beans, lentils, peas
• Nuts and seeds: walnuts, almonds, cashews, peanuts, pumpkin seeds, flax seeds, hemp seeds, chia seeds, and the kinds of butter that can be made from them
• Soy and derived products: tofu (cheese made from soy milk), tempeh (partially cooked and fermented soybeans), miso (a paste made from fermented soybeans), edamame (green soybeans), soy milk, roasted soybeans, soy protein powder
• Plants rich in choline: soy, cauliflower, broccoli, quinoa
• Other categories: Fruits and vegetables, calcium-fortified yogurt, nutritional yeast, sprouted and fermented plant sprouts, whole grains, pseudo-grains, and seafood.
Don’t panic if you don’t know how to make a vegan diet plan. I am here to help you. This article provides a healthy vegan meal plan, and a 3-day sample menu to get you started. Try these recipes today.
I tried to include in this vegan meal plan ingredients that are nutritious, nourishing, and at the same time filling.
Recommended Read: Top 23 Most Popular Vegan Protein Sources for a Healthy Plant-Based Diet
So, let’s see what our 3-day 1700 calories vegan meal plan looks like:
1st DAY – 1700 calories
BREAKFAST
QUICK OATS – 451 CALORIES
Ingredients:
• ½ cup oats
• 1 medium banana
• 2 tbsp peanut butter without salt
• 1 tsp ground cinnamon.
Instructions:
Prepare oatmeal according to package instructions. While hot, stir in thinly sliced banana, peanut butter, and cinnamon.
Calories – 451
Carbs – 63g
Fat – 20g
Protein – 14g
Fiber – 10g
Net carbs – 54g
Sodium – 8mg
Cholesterol – 0mg
LUNCH – 439 calories
SOUTHWESTERN SALAD WITH BLACK BEANS -230 calories
Ingredients:
• 3 cups shredded lettuce
• ½ cup corn kernels
• 1 clove of minced garlic
• 1 tbsp fresh coriander leaves
• ½ cup cherry tomatoes
• ½ cup canned black beans (drained)
Instructions:
Place greens in an individual salad bowl. Top the greens with black beans, corn, garlic, coriander, and tomatoes. Feel free to top it with a dressing of your choice (be sure to add it to your planner so the macros are included) and enjoy!
Calories – 230
Carbs – 47g
Fat – 1g
Protein – 13g
Fiber – 13g
Net carbs – 34g
Sodium – 209mg
Cholesterol – 0mg
PEANUT BUTTER & CELERY – 209 calories
Ingredients:
• 2 tbsp peanut butter
• 2 11 inches long celery stalks
Instructions:
Spread peanut butter on celery and enjoy!
Calories – 209
Carbs – 11g
Fat – 16g
Protein – 9g
Fiber – 5g
Net carbs – 6g
Sodium – 108mg
Cholesterol – 0mg
DINNER – 558 calories
VEGETARIAN FAJITA PASTA – 443 calories
Ingredients:
• 60 g whole wheat pasta
• ½ cup enchilada sauce
• ¾ tsp olive oil
• 1 ½ minced garlic cloves
• ¼ cup boiled black beans (without salt)
• ¼ tsp chili powder
• ¼ ground cumin seed
• 1/8 tsp paprika
• ¼ tsp of salt
• ¼ tsp of black pepper
• ½ seedless Avocado
Instructions:
• Prepare pasta according to package directions.
• Meanwhile, heat oil in a pot and add minced garlic. Saute until fragrant.
• Add remaining ingredients and cook for about 5 minutes. Once the pasta is done, drain and add to the pot, and cook for 4 minutes more.
• Divide into bowls or plates and serve with avocado slices on top.
Calories – 443
Carbs – 66g
Fat – 16g
Protein – 15g
Fiber – 9g
Net carbs – 57g
CUCUMBER AVOCADO SOUP – 115 calories
Ingredients:
• 1 large peeled cucumber (approximately 280-300 g)
• ¼ seedless avocado
• ½ tsp lemon juice
• ½ tsp fresh dill
• ½ tbsp fresh coriander leaves.
Instructions:
Blend all the ingredients in a food processor or blender and serve.
Calories – 115
Carbs – 11g
Fat – 8g
Protein – 3g
Fiber – 5g
Net carbs – 5g
Sodium – 9mg
Cholesterol – 0mg
SNACK – 252 calories
VEG HEAVY TOAST – 252 calories
Ingredients:
• 1 slice of whole-grain bread
• ½ seedless avocado
• ½ cup cucumber with peel
• 1 medium radish
• 5 pickled olives
• ¼ tsp salt
• ¼ tsp of black pepper
Instructions:
• Toast the bread. Mash the avocado. Slice the cucumber and radishes, and chop the olives.
• Put everything on the toast, season with salt and pepper, and enjoy!
Calories – 252
Carbs – 23g
Fat – 17g
Protein – 6g
Fiber – 9g
Net carbs – 13g
Sodium – 821mg
Cholesterol – 0mg
2nd DAY – 1703 calories
BREAKFAST – 463 Calories
BLUEBERRY BLAST SMOOTHIE – 416 Calories
Ingredients:
• 1 cup of blueberries
• ¼ cup almonds
• 1 cup coconut water
• 1 Medjool pitted date
• 1 tsp ground cinnamon
• 1 tsp Spirulina powder
• ½ cup of ice cubes
Instructions:
Combine all ingredients in a blender and pulse until smooth. Enjoy!
Calories – 417
Carbs – 59g
Fat – 19g
Protein – 12g
Fiber – 14g
Net carbs – 45g
Sodium – 279mg
Cholesterol – 0mg
CANTALOUPE – 2 SLICES – 47 calories
Cut cantaloupe into cubes and enjoy it!
Calories – 47
Carbs – 11g
Fat – 0g
Protein – 1g
Fiber – 1g
Net carbs – 10g
Sodium – 22mg
Cholesterol – 0mg
LUNCH – 415 calories
HEMP PROTEIN SHAKE – 354 calories
Ingredients:
• 2 tbsp hemp protein powder
• 1 tbsp agave syrup
• 1 tsp ground cinnamon
• 120 ml hemp milk
• 1 medium banana
• ½ cup of water
Instructions:
Combine all ingredients in a blender and pulse until smooth. Enjoy!
Calories – 354
Carbs – 64g
Fat – 8g
Protein – 14g
Fiber – 20g
Net carbs – 43g
Sodium – 64mg
Cholesterol – 0mg
ARUGULA SALAD – 61 calories
Ingredients:
• ½ tomato
• 1 tsp balsamic vinegar
• 1 cup arugula
• 1 tsp olive oil
Instructions:
• Cube tomatoes and chop arugula roughly.
• Combine all ingredients and toss to coat.
Calories – 61
Carbs – 4g
Fat – 5g
Protein – 1g
Fiber – 1g
Net carbs – 3g
Sodium – 10mg
Cholesterol – 0mg
DINNER – 615 calories
CHICKPEAS AND CELERY WRAPS – 441 calories
Ingredients:
• 200 g canned chickpeas
• ¼ cup chopped celery
• 1 tbsp chopped onions
• 1/8 diced pickled cucumber
• ½ tbsp fresh chopped dill
• ½ minced garlic clove
• ¼ tsp mustard
• 1 tbsp lemon juice
• 2 tbsp sunflower seed kernels
• ½ tsp salt
• ½ tsp black pepper
• 1 tortilla
Instructions:
• Chop onion, pickled cucumber, garlic, celery, and dill. Preheat the oven to 325F and toast the sunflower seeds for about 10 minutes.
• Mix everything into a bowl, mashing up the chickpeas slightly with a fork, and season with salt and pepper, to taste. Stuff into wraps and enjoy!
Calories – 441
Carbs – 59g
Fat – 16g
Protein – 18g
Fiber – 13g
Net carbs – 47g
Sodium – 1176mg
Cholesterol – 0mg
CARROTS AND HUMMUS – 175 calories
Ingredients:
• 5 tbsp hummus
• 1 cup sliced carrots
Instructions:
Dip carrots into hummus, and enjoy!
Calories – 175
Carbs – 22g
Fat – 7g
Protein – 7g
Fiber – 8g
Net carbs – 14g
Sodium – 368mg
Cholesterol – 0mg
SNACK
GRAIN-FREE TABBOULEH SALAD – 210
Ingredients:
• 2 ½ cups fresh chopped parsley
• 2 tbsp sliced onions
• ½ cup, chopped cherry tomatoes
• 1 tbsp lemon juice
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper
Instructions:
• To a large mixing bowl, add chopped parsley, sliced onion, and tomatoes. Top with lemon juice, olive oil, salt, and pepper, and toss to combine.
• Taste and adjust flavor as needed. Serve immediately.
Calories – 210
Carbs – 19g
Fat – 15g
Protein – 6g
Fiber – 7g
Net carbs – 11g
Sodium – 168mg
Cholesterol – 0mg
3rd DAY – 1704 calories
BREAKFAST – 497 calories
BLUEBERRY ALMOND BUTTER PROTEIN SMOOTHIE – 451 calories
Ingredients:
• 1 ½ cups plain water
• 8 tbsp Organic Plain Rice Protein
NutriBiotic
• 1 tbsp almond butter
• 6 ice cubes
• 1 1/3 cups blueberries.
Instructions:
Combine all ingredients in a blender and pulse until smooth. Enjoy!
Calories – 451
Carbs – 40g
Fat – 10g
Protein – 53g
Fiber – 14g
Net carbs – 25g
Sodium – 23mg
Cholesterol – 0mg.
STRAWBERRIES – 46 calories
Ingredients:
• 1 cup Strawberries
Instructions:
Wash and eat.
Calories – 46
Carbs – 11g
Fat – 0g
Protein – 1g
Fiber – 3g
Net carbs – 8g
Sodium – 1mg
Cholesterol – 0mg
LUNCH – 473 calories
QUICK NORI ROLL WITH CUCUMBER AND AVOCADO – 232 calories
10 mins to prep
0 mins to cook
Ingredients:
• 1 sheet of seaweed
• ½ cup sliced cucumber with peel
• ¼ seedless avocado
• 2 slices of tofu
• ¼ cup Alfalfa sprouts
• 1 tbsp soy sauce
• 1 tsp toasted sesame seeds
Instructions:
• Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you.
• Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at the right edge. Sprinkle with sesame seeds.
• Arrange avocado, tofu, and sprouts in an even, vertical pattern, 2 inches from the left edge.
• Rotate the cutting board by a quarter of a turn counterclockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and overfilling it, then rolling it tightly away from you.
• Just as you’re about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal.
• Slice into halves or thick slices using a sharp chef’s knife. Serve with soy sauce for dipping.
Calories – 232
Carbs – 13g
Fat – 15g
Protein – 16g
Fiber – 5g
Net carbs – 8g
Sodium – 946mg
Cholesterol – 0mg.
PEANUT BUTTER AND CARROTS – 241 calories
Ingredients:
• 2 tbsp peanut butter (without salt)
• 1 cup chopped carrots
Instructions:
Spread peanut butter on carrots and enjoy!
Calories – 241
Carbs – 19g
Fat – 16g
Protein – 9g
Fiber – 6g
Net carbs – 13g
Sodium – 94mg
Cholesterol – 0mg.
DINNER – 503 calories
CHICKPEAS SOUP – 328 calories
5 mins to prep
20 mins to cook
Ingredients:
• 240 g canned chickpeas
• 1 oz whole wheat pasta
• ¼ can of tomatoes
• ¼ tsp ground black pepper
• ¼ tsp salt
• 1/8 tsp fresh rosemary
• ¼ tsp olive oil
Instructions:
• Combine the tomatoes, olive oil, and ¾ of the chickpeas in a large saucepan. Bring to a boil. Puree the remaining chickpeas using a blender or food processor, and stir into the saucepan. Place the sprigs of rosemary into the pan without breaking off the leaves. The sprigs will be removed before serving.
• Add pasta and simmer until pasta is soft, stirring gently to prevent sticking. Remove rosemary, and season with salt and pepper.
Calories – 328
Carbs – 55g
Fat – 6g
Protein – 16g
Fiber – 12g
Net carbs – 44g
Sodium – 763mg
Cholesterol – 0mg.
SPROUT SALAD – 175 calories
10 mins to prep
0 mins to cook
Ingredients:
• ½ seedless avocado
• ½ cup Alfalfa sprouts
• ½ cup sliced radishes
• ¼ cup sprouted Mung beans
• 2 cups spinach
• ½ cup chopped tomatoes
• 1 tbsp balsamic vinegar.
Instructions:
Slice radishes. Chop avocado and tomatoes. Toss all ingredients together well and serve. Enjoy!
Calories – 175
Carbs – 17g
Fat – 11g
Protein – 6g
Fiber – 8g
Net carbs – 9g
Sodium – 115mg
Cholesterol – 0mg.
SNACK – 232 calories
SPANISH-STYLE TOAST WITH TOMATO
5 mins to prep
0 mins to cook
Ingredients:
• 2 small slices of sourdough bread
• ¾ medium tomato
• ¼ garlic clove
• 1 tsp olive oil
• ¼ tsp salt
Instructions:
• Wash the tomato. Cut it in half and grate it on a box grater into a bowl
• Toast the bread slices (in a toaster, on a grill, or in the oven, as you prefer) until golden. Peel the garlic clove and cut it in half. Rub cut half on the toasted bread.
• Spread the grated tomatoes over the bread; add a small pinch of salt and ½ teaspoon of extra virgin olive oil on each bread slice. Enjoy!
Calories – 232
Carbs – 37g
Fat – 6g
Protein – 8g
Fiber – 3g
Net carbs – 35g
Sodium – 429mg
Cholesterol – 0mg.
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Last Thoughts:
Like so many things in our society, finding the right meal plan can be a challenge. There’s so much information out there, and so much of it is contradictory.
Overall, you’ll enjoy the food and you’ll be sufficiently nourished by this vegan meal plan. The food is fresh, tasty, and easy to prepare (especially if you are eating vegan regularly).
This vegan meal plan features a lot of plant foods that will give you fiber and volume, making you feel full after meals while also helping with weight loss.
With any healthy diet plan, it is important to take into account your nutritional needs. By following the meal plan above, you will be able to get the recommended amount of protein, carbohydrates, and fat without consuming animal products.
This vegan meal plan offers a variety of meals in different styles, incorporating vegetables into each meal. The meals are designed to be filling and delicious. Use this vegan diet plan as a template for your vegan meal planning.
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