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The Best Vegan Diets To Lose Weight

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Following a vegan diet or eating healthy plant-based meals, has several benefits. It reduces the risk for various ailments such as heart diseases, diabetes, and certain kinds of cancer. There is growing evidence suggesting that cutting back on meat and including more beans, vegetables, fruits, whole grains, seeds, and nuts can significantly improve your health. Plus, it is easier to lose weight if you follow a vegan diet as the fiber-rich food helps to feel full and satiated.

While it is easy to find a healthy diet for vegetarians to lose weight, finding an effective and healthy vegan weekly meal plan can be tough. So here we bring to you 2 of the best vegan diets to lose weight.

Vegan diet #1

This 1200 calorie vegan weekly plan includes different varieties of nutritious foods. It a well-balanced meal plan that ensures you get all the required nutrients to get you through the day. The weekly meal plan can help you shed 1 to 2 pounds per week. Whether you are a vegan pro or a newbie, the healthy plant-based meals included in this plan will surely make for 7 days of wholesome eating.

Day1

Breakfast- 296 calories

  • Vegan pancakes- 2
  • Blackberries- 1/4 cup
  • Peanut butter- 1 tablespoon

Add 1 teaspoon of warm water (or as needed) to bring the peanut butter to a pouring consistency. Drizzle this over your pancakes and enjoy your meal.

Morning snack- 150 calories

  • Edamame pods- 3/4 cup

Season it with salt as per your preference.

Lunch- 245 calories

  • Avocado toast and white bean – 1 serving
  • Sliced cucumber- 1 cup

Evening snack- 30 calories

  • Small plum- 1

Dinner- 499 calories

  • Falafel salad with a dressing of lemon-tahini- 1 serving

Day 2

Breakfast- 262 calories

Morning snack- 100 calories

  • Edamame pods- 1/2 cup, seasoned with some salt

Lunch- 360 calories

  • Veggie salad and white bean- 4 cups

Dinner- 500 calories

  • Quinoa and black-bean buddha bowl- 2 cups

Day 3

Breakfast- 266 calories

  • Banana Toast with Peanut Butter- 1 serving

Morning snack- 114 calories

  • Pumpkin seeds- 2 Tablespoon

Lunch- 325 calories

  • Beets and edamame with a green salad- 4 cups serving

Evening Snack- 62 calories

  • Air-popped popcorn- 2 cups

Dinner- 446 calories

  • Potato curry soup and roasted cauliflower – 1 1/2 cups
  • Toasted whole-wheat pita- 1 small
  • Hummus- 1/3 cup

Day 4

Breakfast- 296 calories

  • Chia and Quinoa Oatmeal Mix- 1/3 cup

Cook the oatmeal using 1 1/4 cups of unsweetened soymilk

Morning snack- 30 calories

  • plum- 1 small

Lunch- 309 calories

  • Potato curry soup and roasted cauliflower- 1 1/2 cups
  • Toasted whole-wheat pita – 1 small

Evening Snack- 114 calories

  • Pumpkin seeds- 2 tablespoon

Dinner- 472 calories

  • Sweet potato with a side of hummus dressing- 1 serving

Day 5

Breakfast- 296 calories

  • Vegan pancakes- 2
  • Blackberries- 1/4 cup
  • Peanut butter- 1 tablespoon

Add 1 teaspoon of warm water (or as needed) to bring the peanut butter to a pouring consistency. Drizzle this over your pancakes and enjoy your meal.

Lunch- 325 calories

  • Hummus sandwich and veggie- 1 serving

Evening snack- 100 calories

  • Edamame pods- 1/2 cup, seasoned with some salt

Dinner- 487 calories

  • Chickpea curry- 1 cup
  • Basic quinoa- 1 cup

Day 6

Breakfast- 262 calories

Morning snack- 17 calories

  • Hummus- 1/4 cup
  • Celery stalks – 2 medium, cut into sticks

Lunch- 308 calories

  • Hummus- ¼ cup
  • Toasted whole-wheat pita bread- 1 small
  • Mixed olives- 2 tablespoons
  • English cucumber- half, cut into sticks
  • Red bell pepper – ¼ of large bell pepper
  • Fresh dill- ¼ teaspoon, chopped
  • Pumpkin seeds- 2 tablespoon

Dinner- 525 calories

  • Thai spaghetti squash served along with peanut sauce- 1 serving
  • Vegan style Thai cucumber salad-1 cup

Day 7

Breakfast- 296 calories

  • Vegan pancakes- 2
  • Blackberries- 1/4 cup
  • Peanut butter- 1 tablespoon

Add 1 teaspoon of warm water (or as needed) to bring the peanut butter to a pouring consistency. Drizzle this over your pancakes and enjoy your meal.

Morning snack- 62 calories

  • Orange- 1 medium

Lunch- 325 calories

  • Beets and edamame with a green salad- 4 cups serving

Evening Snack- 93 calories

  • Air-popped popcorn- 3 cups

Dinner- 434 calories

  • Veggie spring roll bowl- 1 serving

Vegan diet #2

The next healthy vegan weekly meal plan is part of the best vegan diets to lose weight and has 1500 calories per day. It includes food that makes you feel satisfied and energized the whole day long. By following the below meal plan, it is possible to lose around 1.5- 2.5 pounds per week.

Day 1

Breakfast- 386 calories

  • Vegan pancakes- 2
  • Banana- 1 medium, sliced
  • Peanut butter- 1 tablespoon

Add 1 teaspoon of warm water (or as needed) to bring the peanut butter to a pouring consistency. Drizzle this over your pancakes and banana and enjoy your meal.

Morning snack- 212 calories

  • Edamame pods- 1/2 cup, seasoned with some salt
  • Orange- 1 medium

Lunch- 331 calories

  • Avocado Toast and White Bean- 1 serving
  • Sliced cucumber- 1 cup

Toss the cucumber with 2 teaspoons of olive oil and lemon juice. Season it some salt & pepper.

Evening snack- 95 calories

  • Apple- 1 medium

Dinner- 499 calories

  • Falafel salad with a dressing of lemon-tahini- 1 serving

Day 2

Breakfast- 323 calories

  • English muffin with chia berry jam and peanut butter – 1 serving
  • Orange- 1 medium

Morning snack- 200 calories

  • Edamame pods- 1/2 cup, seasoned with some salt

Lunch- 360 calories

  • Veggie salad and white bean- 4 cups

Evening snack- 101 calories

  • Pear- 1 medium

Dinner- 500 calories

  • Quinoa and black-bean buddha bowl- 2 cups

Day 3

Breakfast- 266 calories

  • Banana Toast with Peanut Butter- 1 serving

Morning snack- 228 calories

  • Pumpkin seeds- 1/4 cup

Lunch- 325 calories

  • Beets and edamame with a green salad- 1 serving

Evening snack- 202 calories

  • Air-popped popcorn- 2 cups

You can toss this with 1 tablespoon of nutritional yeast and olive oil.

Dinner- 483 calories

  • Potato curry soup and roasted cauliflower – 1 1/2 cups
  • Toasted whole-wheat pita- 1 small
  • Hummus- 1/3 cup

Day 4

Breakfast- 401 calories

  • Chia and Quinoa Oatmeal Mix- 1/3 cup
  • Banana- 1 medium

Cook the oatmeal using 1 1/4 cups of unsweetened soymilk

Morning snack- 101 calories

  • Pear- 1 medium

Lunch- 346 calories

  • Potato curry soup and roasted cauliflower – 1 1/2 cups
  • Toasted whole-wheat pita- 1 small

Evening snack- 171 calories

  • Pumpkin seeds- 3 tablespoon

Dinner- 472 calories

  • Sweet potato with a side of hummus dressing- 1 serving

Day 5

Breakfast- 417 calories

  • Vegan pancakes- 2
  • Blackberries- 1/2 cup
  • Peanut butter- 2 tablespoon

Add 1 teaspoon of warm water (or as needed) to bring the peanut butter to a pouring consistency. Drizzle this over your pancakes and enjoy your meal.

Morning snack- 62 calories

  • Orange- 1 medium

Lunch- 325 calories

  • Hummus sandwich and veggie- 1 serving

Evening Snack- 200 calories

  • Edamame pods- 1/2 cup, seasoned with some salt

Dinner- 487 calories

Day 6

Breakfast- 262 calories

Morning snack- 101 calories

  • Pear- 1 medium

Lunch- 416 calories

  • Hummus- ¼ cup
  • Toasted whole-wheat pita bread- 1 small
  • Mixed olives- 2 tablespoons
  • English cucumber- half, cut into sticks
  • Red bell pepper – ¼ of large bell pepper
  • Fresh dill- ¼ teaspoon, chopped
  • Pumpkin seeds- 3 tablespoon
  • Apple- 1 medium

Evening snack- 202 calories

  • Air-popped popcorn- 2 cups

You can toss this with 1 tablespoon of nutritional yeast and olive oil.

Dinner- 525 calories

  • Thai spaghetti squash served along with peanut sauce- 1 serving
  • Vegan style Thai cucumber salad-1 cup

Day 7

Breakfast- 432 calories

  • Vegan pancakes- 2
  • Blackberries- 3/4cup
  • Peanut butter- 2 tablespoon

Add 1 teaspoon of warm water (or as needed) to bring the peanut butter to a pouring consistency. Drizzle this over your pancakes and enjoy your meal.

Morning snack- 105 calories

  • Banana- 1 medium

Lunch- 325 calories

  • Beets and edamame with a green salad- 4 cups serving

Evening snack- 202 calories

  • Air-popped popcorn- 2 cups

You can toss this with 1 tablespoon of nutritional yeast and olive oil.

Dinner- 434 calories

  • Veggie spring roll bowl- 1 serving

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Conclusion

Well-balanced vegan diets are nutritious, healthy, and linked with several health benefits. The 2 best vegan diets to lose weight listed in this article is nutrient-dense and will help you healthily lose weight. By following either of these diets, you can continue to maintain a healthy weight. As these diets encourage you to eat more vegetables and fruits, it will help you imbibe healthy eating habits. Couple these healthy plant-based meals with regular exercise to experience the full benefit of a vegan diet.

 

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