Vegan Weight Loss Plan: 7 Day Plant-Based Diet To Annihilate Fat!

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Vegans, you’re going to love this one!

A 7 day weight loss plan that will help you reach your fitness goals.

Whether it’s to lose some pounds or build lean muscle to amplify your natural curves.

But the most common question we get from readers is:

“How do I get enough protein as a vegan”

Protein is really a BIG deal.

Science[1] shows that the best way to blast fat is to consume a high protein and moderate carb diet, workout regularly and drink a lot of water.

Sounds simple enough, but for many this is a balance that can be difficult to maintain.

Especially if you are sticking to a particular style of eating, getting the right nutrients can be a difficult feat.

Let’s take a second & discuss veganism.

It used to be considered the “earthy-crunchy diet,” designed for yoga instructors and hip college students.

But it’s a trend that has made its way into mainstream diets as people saw the health benefits that can be reaped from such a style of eating.

Now, whether you are a newbie to plant-based eating or a seasoned vegan, there can be challenges when it comes eating the right foods for weight loss.

Protein is one of the holy-grails of weight loss and animal products tend to be our primary source of protein and vitamin D.

It can be difficult to find ways to include enough nutrients into your diet without having to live on protein shakes and spinach.

On top of that, making the decision to lose weight and live a healthier lifestyle can be daunting!

The best way to ensure you stay on track is to plan ahead and keep yourself organized.

As Benjamin Franklin once said, “Failing to prepare is preparing to fail.”

Check out this sample meal plan for a week of weight-loss prompting vegan recipes.

Note: The recipes will be given below.

Here we go!🏁

Monday

Vegan Weight Loss Plan

Breakfast

  • Vegan Protein Pancakes
  • ½ Cup Berries

Calories: 444 | Protein: 22.8 Grams | Carbs: 50 Grams | Fat: 12.3 Grams


Lunch

  • “Tuna” Salad Lettuce Wrap

Calories: 245 | Protein: 11.8 Grams | Carbs: 32.9 | Fat: 10.2 Grams

 


Snack

  • Apple with Almond Butter
  • 1 Tbs. Almond Butter
  • 1 Apple

Calories: 211 | Protein: 4.2 Grams | Carbs: 23.8 | Fat: 9.4 Grams


Dinner

  • Cauliflower Steak with Romesco Sauce

Calories: 290 | Protein: 11 Grams | Carbs: 28.6  | Fat: 13.5 Grams

Tuesday

Dark-Chocolate-Chia-Pudding

Breakfast

  • Dark Chocolate Chia Pudding
  • 1 Cup of Pineapple or toppings of Blueberries

Calories: 303 | Protein: 10.2 Grams |  Carbs: 22.3


Lunch

  • Southwestern Mason Jar Salad

Calories: 418 | Protein: 14.6 Grams | Carbs: 52.2 | Fat: 14 Grams


Snack

  • 1 Cup Raw Veggies (Carrot, Celery, Cauliflower, Broccoli)
  • 1 Cup Hummus

Calories: 260 | Protein: 8.9 Grams | Carbs: 20.1 | Fat: 6 Grams


Dinner

  • Spaghetti Squash with Avocado Pesto

Calories: 483 | Protein: 8.4 Grams  | Carbs: 21 | Fat: 33.8 Grams 

Wednesday

Breakfast

  • Raspberry Cashew Smoothie

Calories: 507 | Protein: 18 grams | Carbs 51.5 | Fat: 23.2 Grams 


Lunch

  • Summer Corn + Quinoa Salad

Calories: 309 | Protein: 11.9 Grams | Carbs: 51.8 | Fat: 4.3 Grams


Snack

  • 3 Celery Stalks
  • 1 Tbs. Almond Butter

Calories: 111 | Protein: 5 Grams | Carbs: 5.4 | Fat: 8.1 Grams


Dinner

  • Veggie Quesadilla

Calories: 471 | Protein: 13.1 Grams  | Carbs: 61.4 | Fat: 17 Grams 

Thursday

Summer-Corn-Quinoa-Salad

Breakfast

  • Dark Chocolate Chia Pudding
  • 1 Cup Berries

Calories: 280 | Protein:  11 Grams | Carbs: 19.4 | Fat: 3.1 Grams


Lunch

  • Summer Corn + Quinoa Salad

Calories: 309 | Protein: 11.9 Grams | Carbs: 51.8 | Fat: 4.3 Grams


Snack

  • 1/2 Cup Roasted Chickpeas

Calories: 206 | Protein: 31 Grams | Carbs: 24.3 | Fat: 5.4 Grams 


Dinner

  • Stuffed Bell Peppers

Calories: 370 | Protein: 23.5 Grams  | Carbs: 37.8 | Fat: 10.2 Grams 

Friday

Cinnamon Banana-Overnight-Oats

Breakfast

  • Cinnamon + Banana Overnight Oats

Calories: 353 | Protein: 11.9 Grams | Carbs: 51.1 | Fat: 10.3 Grams


Lunch

  • Leftover Veggie Quesadilla

Calories: 471 | Protein: 13.1 Grams  | Carbs: 61.4 | Fat: 17 Grams 


Dinner

  • Veggie Enchiladas

Calories: 565 | Protein: 21.5 Grams  | Carbs: 65.5 | Fat: 8.3 Grams 

Saturday

Breakfast

  • Meatless Breakfast Hash

Calories: 534 | Protein: 10.4 Grams  | Carb: 59.1 Grams  | Fat: 24.8 Grams 


Lunch

  • Veggie + Bean Smash Toast

Calories: 411 | Protein: 25.9 Grams | Carbs: 61.5 | Fat: 4.5 Grams


Snack

  • 1 Cup Berries

Calories: 80 | Protein: 4 Grams | Carbs: 10 Grams 


Dinner

  • Quinoa, Tofu + Veggie Stir Fry
  • ¼ Cup Cooked Quinoa
  • 1 Cup Mixed Veggies
  • 5 oz. Tofu
  • 1 Tsp. Garlic, 2 Tbs. Coconut Aminos + 1 Tbs. Olive Oil (As Sauce)

Calories: 392 | Protein: 19.3 | Carbs: 23.3 | Fat: 21.3


Sunday

Breakfast

  • Oatmeal with Nuts + Fruit
  • 1/2 Cup Oats cooked in water
  • 1 Apple, Diced
  • 2 Tbs. Walnuts, Chopped
  • Sprinkle of Cinnamon

Calories: 368 | Protein: 11.3 Grams  | Carbs: 50.4 | Fat: 12.2 Grams 


Lunch

  • Grilled Zucchini Wrap

Calories: 305 | Protein: 9.9 Grams | Carbs: 34.4 | Fat: 12 Grams 


Dinner

  • Spicy Coconut Noodles

Calories: 480 | Protein: 12 Grams  | Carbs: 58 | Fat: 25 Grams 

The Recipes

Vegan Protein Pancakes (Makes 2 – 3 Pancakes)

Ingredients:

  • 1 ¼ Cups Whole-Wheat Flour
  • 2 Tsp. Baking Powder
  • ¼ Tsp. Salt
  • 1 ½ Cups Unsweetened Almond Milk
  • 1/3 Cup Unsweetened Applesauce
  • 2 Tbsp. Coconut Oil, Melted
  • 1 Tbsp. Coconut Sugar
  • 1 Scoop Vanilla Protein
  • 1 Tbsp. Unsalted Peanut Butter
  • 1 Tsp. Warm Water

Instructions:

  1. Whisk flour, baking powder, protein and salt in a large bowl.
  2. Whisk milk, applesauce, oil and sugar in a medium bowl.
  3. Add wet ingredients to dry and mix until just combined. Don’t overmix!
  4. Let the batter sit for about 10 minutes.
  5. Spray a large non-stick skillet with cooking spray and heat over medium heat.
  6. Once heated, pout about ¼ cup of batter per pancake (don’t stir the batter prior!)
  7. Cook until you see the batter start to bubble, about 2 – 3 minutes.
  8. Flip and cook for another 2 – 3 minutes.
  9. Mix together peanut butter and water and drizzle on pancakes!

Veggie + Bean Smash Toast

@kathypatalsky

Ingredients:

  • 2 Slices Whole-Wheat or Ezekiel Bread
  • 2 Tbsp. Hummus Spread
  • ½ Cucumber, Sliced
  • ¼ Cup Bean Sprouts
  • ¼ Cup White Beans, Rinsed
  • 1 Garlic clove, Minced

Instructions:

  1. Toast bread.
  2. In a small bowl, mash the beans, garlic and hummus together with a small amount of salt + pepper to taste.
  3. Spread a layer on your toast and top with cucumbers + sprouts.
  4. Drizzle with a small amount of hot sauce and EVOO if desired.

Dark Chocolate Coconut Chia Pudding (Makes enough for 4 servings)

Ingredients:

  • 1/3 Cup Chia Seeds
  • 2 Cups Unsweetened Coconut Milk
  • 2 Tbsp. Natural Maple Syrup
  • ¼ Tsp. Cinnamon
  • ½ Tsp. Vanilla Extract
  • 2 Tbsp. Hemp Hearts
  • Semi-Sweet Dark Chocolate
  • Unsweetened Coconut Shreds
  • Sliced Strawberries, Raspberries, Pomegranate Seeds (optional)

Instructions:

  1. Combine coconut milk, maple syrup, cinnamon + vanilla. Add in chia seeds + hemp hearts and mix thoroughly.
  2. Transfer into a large mason jar or divide into 4 smaller containers. Refrigerate overnight.
  3. When ready to consume, stir and top with dark chocolate, berries and coconut shreds

Raspberry Cashew Smoothie

Ingredients:

  • 1.5 cups coconut water
  • ½ banana, frozen
  • 1 cup raspberries, frozen
  • 1 tsp. vanilla
  • 1 oz. raw cashews
  • 2 dates, pitted
  • 1 cup spinach

Instructions:

  1. Blend all of the ingredients together!

Stuffed Bell Peppers

Ingredients:

  • 4 Large Bell Peppers
  • 1 Cup Cooked Quinoa
  • 1 Can Black Beans, Drained
  • 1 Tsp. Garlic Powder
  • 1 Tsp. Cayenne Pepper
  • ½ Teaspoon Cumin
  • ½ Teaspoon Paprika
  • 2 Cups Low-Sodium Veggie Broth
  • 1 Can Diced Tomatoes, Drained
  • 1 Package Firm Tofu, Drained + Cubed

Instructions:

  1. Chop off the tops of your peppers and remove seeds and insides.
  2. Combine tomatoes, tofu, quinoa, beans + seasonings in a large bowl.
  3. Stuff peppers with mixture.
  4. Pour broth into crock pot and turn to low.
  5. Place stuffed peppers into crock pot and cook on low for 7 – 8 hours or on high for 4 – 5 hours.
  6. Top with salsa before serving.

Veggie Quesadilla

Veggie Quesadilla

Ingredients:

  • 1 Tbsp. Coconut Oil
  • 1 Red Onion, Diced
  • 1 Green Pepper, Diced
  • 1 Red Pepper, Diced
  • 1 Cup Mushroom, Chopped
  • 1 Can Black Beans, Drained
  • 1 – 2 Jalapeno, Minced
  • 3 Cups Spinach
  • 1 Tsp. Garlic
  • 1 Tsp. Cumin
  • 1 Tsp. Oregano
  • 1 Tsp. Chili Powder
  • Whole Wheat or Rice Tortillas
  • Sliced Avocado
  • Salsa

Instructions:

  1. Heat coconut oil over medium-low hear and sautee onion, peppers and jalepeno for about 10 minutes. Low and slow, you want them to be soft without browning them.
  2. Add in beans, garlic, mushrooms and spices. Cook for an additional 5 minutes.
  3. Add spinach and a pinch of salt + pepper. Once the spinach wilts, remove pan from heat.
  4. Spray a pan with cooking spray and heat over medium-heat. Add torilla and scoop on the veggie/bean mixture.
  5. Add avocado slices and salsa + top with additional tortilla.
  6. Cook for about 4 – 5 minutes per side.

Tuna Salad Lettuce Wrap

Ingredients:

  • 1 Can Chickpeas, Drained
  • ½ Red Onion, Diced
  • 2 Pickles, Diced
  • 2 Stalks Celery, Finely Diced
  • ½ Cup Vegan Mayo, Or 1 Mashed Avocado
  • 2 Tbsp. Lemon Juice
  • ½ Tsp. Garlic Powder
  • Pinch of Cayenne Powder
  • 4 Large Romaine Leaves (For Serving)

Instructions:

  1. Place chickpeas, garlic + cayenne pepper into food processor (or mash well with a fork).
  2. Combine chickpea mixture with the remaining ingredients.
  3. Serve on lettuce leaf or sprouted grain bread.

Southwestern Mason Jar Salad (Makes 3 – 4 Salads)

Ingredients:

  • 4 Cups Romaine Lettuce
  • 4 Cups Baby Spinach
  • 1 Cup Quinoa, Cooked + Chilled
  • 1 Can Black Beans, Drained
  • 1 Cup Corn
  • 2 Red Peppers, Sliced
  • 2 Tomatoes, Chopped
  • 1 Cup Jicama, Sliced
  • 1 Red Onion, Chopped
  • ½ Cup Cilantro
  • Lime Wedges + Avocado Slices (To Serve)
  • 1 Avocado *
  • 1/4 Cup Fresh Lime Juice *
  • 1 Tsp Minced Garlic *
  • ½ Tsp Mustard *
  • ½ Tsp Cider Vinegar *
  • 1/4 Cup Finely Chopped Fresh Cilantro *
  • Coarse Salt and Ground Pepper *
  • 1/8 Cup Water *

Instructions:

  1. Blend together all dressing ingredients (Marked with a [*]) until creamy.
  2. Assemble your salad into mason jars in the following order:
  3. Dressing (On the Bottom)
  4. Quinoa
  5. Jicama
  6. Peppers
  7. Corn
  8. Onion
  9. Black Beans
  10. Tomatoes
  11. Leafy Greens (On the Top)
  12. Before serving, top with a squeeze of lime and a few avocado slices!

Cauliflower Steak with Romesco Sauce

Ingredients:

  • 1 Large Cauliflower
  • 2 Tbsp. Extra Virgin Olive Oil
  • 1 12-Ounce Jar Roasted Red Peppers *
  • 5 Plum Tomatoes *
  • ¾ Cup Raw Almonds *
  • ¼ Cup Parsley *
  • 1 Tablespoons EVOO *
  • 1 Teaspoon Salt *
  • 2 – 3 Cloves Garlic *
  • 1 Tbsp. Lemon Juice *

Instructions:

  1. Preheat oven to 425 degrees.
  2. Cut off the bottom of the cauliflower and cut into 4 vertical slices, about 1 – 1 ½ inches thick
  3. Brush lightly with EVOO and sprinkle with salt + pepper
  4. Roast in oven for about 30 – 40 minutes, flipping half way through.
  5. While cooking, place ingredients for the romesco sauce (Marked with a [*]) in a food processor and blend until creamy.
  6. Once cauliflower is tender and golden brown, remove and top with sauce.

Grilled Zucchini Wraps

Ingredients:

  • 1 Zucchini, Sliced Lengthwise
  • Salt and Pepper To Taste
  • 1 Tablespoon Olive Oil
  • 1 Tomato, Sliced
  • 1/4 Cup Sliced Red Onion
  • 1 Cup Spinach
  • 2 Large Tortillas
  • 4 Tablespoons Hummus

Instructions:

  1. Heat olive oil in a skillet over medium heat.
  2. Place zucchini in skillet and sprinkle lightly with salt + pepper.
  3. Cook 3 – 4 minutes on each side until cooked. Set zucchini aside.
  4. Place the tortillas on skillet for approximately one minute until tortillas are pliable.
  5. Remove tortillas and assemble wraps.
  6. Wrap tightly and enjoy!

Cinnamon + Banana Overnight Oats (1 Serving)

Ingredients:

  • 1 Large Ripe Banana
  • 1/2 Cup Oats
  • 1 Tbsp. Chia Seeds
  • 1 Tsp. Flax Seeds
  • ½ Tsp. Cinnamon
  • ¾ Cup Unsweetened Vanilla Almond Milk

Optional Toppings: Unsweetened Coconut Flakes, Chopped Walnuts, Slivered Almonds, Granola

Instructions:

  1. Mash banana until creamy and smooth.
  2. Stir in chia seeds, flax and cinnamon.
  3. Stir in oats + milk. Cover and place in the fridge overnight (at least 3 hours).
  4. Give it a good stir before enjoying and top with your favorite ingredients!

Meatless Breakfast Hash

Ingredients:

  • 1 Red Pepper, Diced
  • 1 Sweet Potato, Diced
  • 1 Tsp. Garlic, Minced
  • ½ Onion, Diced
  • 1 Cup Spinach
  • 1 Tsp. Olive Oil
  • 1 Tsp. Paprika
  • ½ Tsp. Onion Powder
  • Salt and Pepper to Taste
  • Avocado, Sliced

Instructions:

  1. Heat up olive oil over medium-low heat and add your onion, garlic and diced pepper.
  2. Season with paprika, onion powder and salt and pepper.
  3. Once the onion turns translucent, add sweet potato and turn the heat up to medium.
  4. Cook until potato is cooked through then add spinach.
  5. Cook spinach wilts, stirring occasionally.
  6. Scoop out and top with your favorite salsa and avocado slices!

Spaghetti Squash with Avocado Pesto

Learn how to easily make spaghetti squash noodles here.

Avocado Pesto Recipe:

Ingredients:

  • 2 Ripe Avocados
  • ½ Cup Hemp Seeds
  • 2 Tablespoons Lemon Juice
  • 3 – 4 Cloves Garlic
  • ½ Teaspoon Fine Sea Salt
  • ½ Cup Extra-Virgin Olive Oil
  • 1 Cup Fresh Basil Leaves

Instructions:

  1. Add basil, avocados, lemon juice, hemp seeds. garlic and salt to food processor until finely chopped.
  2. Add EVOO and process until thick and creamy.

Summer Corn + Quinoa Salad

Ingredients:

  • 3 – 4 Ears of Corn
  • 1 Cup Cilantro
  • 1 Cucumber
  • 1 Bell Pepper
  • ½ Red Onion
  • ½ Cup Cherry Tomatoes, Halved
  • 1 Jalapeno Pepper
  • 1 Lemon
  • 3 Garlic Cloves, Minced
  • 1 Cup Carrot
  • 1 Cup Quinoa, Cooked
  • 1 Tbs. Apple Cider Vinegar
  • ¼ Cup Olive Oil

Instructions:

  1. Cut the kernels off the corn cobs into a large bowl.
  2. Dice and julienne your vegetables and throw it into the bowl along with the garlic.
  3. Mix in the quinoa and juice the lemon into the bowl.
  4. Mix in your ACV and olive oil and mix well.
TRY THIS VEGAN WEIGHT LOSS PLAN!

You now have a week of delicious plant-based meals guaranteed to jumpstart your weight loss journey.

Your stomach and taste buds will thank you.

Get started today, you won’t regret it! 🙂

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Elyssa Duncan

Elyssa Duncan

Hi there, I’m Elyssa. Lover of healthy living, laughter and all things adventurous.