7-Day Vegan Weight Loss Meal Plan, Grocery List & Recipe Preparation

Introduction: 

Eating a healthy vegan weight loss meal plan can be very essential for your health if you include it in your diet plan, it can do wonders if it’s included in your diet, where the decreased risk of diabetes, heart disease, and other types of diseases can be cultivated. The vegan diet can also be beneficial in losing weight, and today’s topic is related to it.

Just following the healthy vegan weight loss plan and cutting off other dairy products and meat can improve your health as well as add some new taste to your meal. Research suggested that eating more beans, pulses, and vegetables and cutting meat and other unhealthy products can decrease the early chances of diabetes in the human body. In the article, you will see the different benefits of a vegan diet including a decrease in diabetes, and heart attack chances as well as you can lose your weight by just following this simple vegan diet. 

You can also use fiber-rich material that will help you in satisfying your appetite for a longer period, the Vegan weight loss meal plan article suggests to its reader that using vegetables and grains that are enriched with protein and fiber can be more beneficial in losing weight because if you are following the plan, than there is a chance that you miss essential nutrients in your food, so for that reason adding up fiber and protein can be a vital part for your easy weight loss journey.  Also, consult your doctor before starting the free journey.

7-day Vegan weight loss meal plan:

Here, is the choice for you to select a 7-day Vegan weight loss meal plan: 1000 calories or selecting  Vegan weight loss meal plan: 1200 calories diet that ensures you the best result, if followed accordingly, but before you start the 7-day Vegan weight loss meal plan journey, ensure that there are proper and useful equipment and electrical appliances such as refrigerator, oven and storing bags available in your house to store and preserve food for a long period without getting rotten or wasted. This step is very useful and will help you in your vegan weight loss meal plan journey so that you save your time and money while following the diet.

Day 1: Vegan Weight Loss Meal Plan

Breakfast: (300 calories)

Lunch: (245 calories)

• 1 toast with avocado mixed with it
• 1 cup of cucumber and white beans
• 4 pm snacks: (30 calories)
• 1 cucumber

Dinner: (510 calories)

• Any type of salad with white rice

Daily totals:

Total: 1200 calories, 50-55 grams of protein, 130 grams of carbohydrates, 50 grams of fiber, and other fats.

Day 2: Vegan Weight Loss Meal Plan

Breakfast: (300 calories)

• 1 toast with peanut butter and a healthy salad
• 12 am snacks: (100 calories)
• 1 low calories salad that ranges up to 100 calories

Lunch: (250 calories)

• 4 cups of white bean and salad with low calories (150 calories)
• You can also store this salad in a refrigerator and use it for other times, this will help you in saving a lot of time and money. 

Dinner (350 calories)

• 1 cup of whole grains with cucumber and tomatoes

Daily Totals:

1000 calories, 30 grams of proteins, 200 g carbohydrates, 100 g fiber, 50 g fats. So as a Vegan weight loss meal plan: 1000 calories are included in this meal plan.

Day 3: Vegan Weight Loss Meal Plan

Breakfast (250 calories)

• Mix peanut butter with banana and take it with toast, put salt to increase the taste
• 12 A.M. Snack (150 calories)
• Take a healthy fruit chat with low calories

Lunch (350 calories)

• Eat a healthy salad with white rice
• 4 P.M. Snack (150 calories)
• Eat a banana

Dinner (300 calories)

• White rice
• 1 small whole-wheat pita
• 1/2 cup hummus
• Mix all these three with rice and put them in an oven for 30 minutes, enjoy your tasty dinner once the meal is ready

Totals:

1200 calories, 60 g protein, 150 g carbohydrates,60 g fiber, 50 g fat

Day 4: Vegan Weight Loss Meal Plan

Breakfast (300 calories)

• Have a simple breakfast with white rice and grains, add some salt and ketchup to increase the taste.
• 12 A.M. Snack (50 calories)
• 1 cucumber

Lunch (350 calories)

• 1 Salad mixed with whole grains
• P.M. Snack (100 calories)
• Eat 2 large-sized cucumbers, and add some salt for more taste

Dinner (400 calories)

• 1 plate of rice and whole grains with salad

Daily Totals:

1200 calories, 60g protein, 130 g carbohydrates, 80 g fiber

Day 5: Vegan Weight Loss Meal Plan

Breakfast (300 calories)

• 1 tablespoon of peanut butter
• 1 toast bread
• 1 bowl of whole grains
• Spread the peanut butter on your toast bread, also add some salt to whole grain for more taste

Lunch (350 calories)

• 1 sandwich with a salad also add some salt for more taste
• 4 P.M. Snack (100 calories)
• Eat an apple

Dinner (250 calories)

• 1 bowl of black-eyed peas
• 1 bowl of salad

Daily Totals

1000 calories, 40 g protein, 150 g carbohydrates, 30 g fiber, 40 g fat

Day 6: Vegan Weight Loss Meal Plan

Breakfast (250 calories)

• 1 tablespoon peanut butter with bread
• 1 bowl of fruit chat
• 11 A.M. Snack (50 calories)1/4 cup hummus
• 1 cucumber

Lunch (300 calories)

• 1 whole Broccoli mixed with rice

Dinner (500 calories)

• 1 plate of black-eyed peas
• 1 plate of leeks and cucumber

Daily Totals

1100 calories, 55 g protein, 40 g carbohydrates, 28 g fiber, 65 g fat

Day 7: Vegan Weight Loss Meal Plan

Breakfast (300 calories)

• 1 tablespoon of peanut butter
• 1 toast bread
• 1 bowl of whole grains
• Spread the peanut butter on your toast bread, also add some salt to whole grain for more taste

Lunch (350 calories)

• Salad with black-eyed beans and rice

Dinner (450 calories)

• Black-eyed peas with cucumber and carrots

Daily Totals

1000 calories, 45g protein, 100g carbohydrates, 35g fiber, 60g fats

Recommendations:

Some of the personal advice for your vegan weight loss journey are given below so that you get help from

1. Before starting the vegan weight loss journey it is necessary to consult a doctor for your health-related problems and ask your physician whether you can start this vegan diet journey or not.
2. Please read some other informational articles before starting the diet journey, so that it isn’t worse or problematic in between your weight loss journey.
3. Have some patience, the weight loss journey isn’t a week or month plan, it will take up to 3 months to get you the desired results.
4. You can change your diet every week or month, the above information given is an overall assumption, where the calculated results may vary from meal to meal. However, following this diet will bring you closer to success.
5. Moreover, remember that following this diet will be problematic for some people in their weight loss journey, it may be because of not getting enough and the right amount of nutrients in their diet, if you feel any sign of weakness immediately stop the diet and please consult your doctor for your problems.

Conclusion:

Eat a healthy amount of vegetables and beans that contain fiber, protein, and fibers as early said are the crucial nutrients in any food. These nutrients are found in large amounts in dietary products and meat, however, as this diet is intended for a vegan weight loss meal plan then it is necessary to know that adding a healthy amount of fibers and proteins containing meals in your diet is necessary.

This will help you in your weight loss journey, moreover, this is the main idea given in this article for 7 days diet plan, however, you can make some changes according to your will in this diet plan and there are no such restrictions to follow this diet as written above. We understand that every person has his own taste when it comes to food, but if you want to change your routine regarding this plan slightly, you can do that, however, it is better recommended that please make sure to follow this diet plan if it isn’t much more problematic or heavy to follow it.

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