Vegan Meal Plan For Weight Loss: Slashing Extreme Calorie Cuts

Fortunately, you don’t need to cut your calories to near zero to lose weight. Vegans know what they’re doing, so you won’t have to worry about animal fats or high-calorie meals. In addition, you can hop on the vegan meal plan for weight loss trend because it works. Vegan meal plans can help you lose weight, whether you cut calories down to the ground or limit them somewhat. Let’s first look at the facts and for whom this meal plan works the best. Then, you’ll find fantastic vegan meal ideas for your weight loss (and muscle gain) plans.

How Does A Vegan Diet Meal Plan For Weight Loss Work?

The Department of Clinical Medicine at the University of Bergen reviewed the effects of plant-based diets on body weight (8). Firstly, plant-based diets shared an overwhelming truth that people on low-fat vegan diets tended to lose weight. 

Another review by Bulgaria’s Medical University-Plovdiv suggested three more ways vegan diets aid weight loss (11). Eating plant-based meals increases insulin sensitivity and activates mitochondrial uncoupling proteins to better metabolize energy from food. 

Vegan meals may also improve the bacteria in your gut, which could impact how much energy and nutrients you absorb from the food you eat (7). In summary, vegans might lose weight faster, use insulin better, and have more beneficial gut bacteria. 

How To Lose Weight On A Vegan Meal Plan?

Losing weight on a plant-based meal plan requires one more limit. The National Library of Medicine suggests that the average woman needs around 2000 calories daily to maintain their weight (5). The average man would likely lose weight on 2000 calories per day.

Women looking to lose weight might have to restrict themselves to around 1500 calories daily. Our 1500-calorie vegan meal plan would work better (2). However, individual needs will vary based on many factors, so calculate your individual calorie needs or speak to a registered dietitian for a more individualized plan.

What To Avoid Or Eat On A Vegan Meal Plan?

The Vegan Society describes a traditional vegan as avoiding all animal products and byproducts (6). So, no eggs, animal-derived dairy products, honey, or seafood are allowed. 

What Are Vegan Protein Sources?

You need protein if you’re losing weight and bulking up. Zawn Villines of Medical News Today shares a list of plant-based proteins you can eat on a vegan meal plan (1): 

• Grains: Quinoa, barley, and seitan
• Legumes and nuts: Lentils, beans, chickpeas, almonds, and peanuts
• Seeds: Chia, pumpkin, hemp, and flaxseed
• Soy Products: Edamame beans, tofu, and tempeh
• Vegetables: Broccoli, potatoes, and kale
• Other: Mycoprotein or mushrooms and spirulina seaweed

What Are Super Greens? 

First, see what super greens you can eat on vegan meal plans. Add them into your diet to benefit. Not all meals have super greens. Registered dietician Marsha McCulloch shares some of the famous super greens (13): 

• Antioxidant Fruits: Blueberries, raspberries, and goji berries
• Dark Leafy Green Vegetables: Kale, spinach, cabbage, parsley, and collards
• Grasses: Alfalfa, oat, barley, and wheat
• Herbs: Astragalus, holy basil, milk thistle, and echinacea
• Seaweed: Kelp, dulse, chlorella, and spirulina

Meal Plans For Vegan Weight Loss By Mealtime

So, you’re up to cutting your calories to 2000 daily for the next week or month? Repeat the 7-day meal idea plans if you’re doing it for a month. Each meal idea is as close to 500 calories as possible to help you balance your meal plan. 

Breakfast Ideas For An Easy Vegan Meal Plan For Weight Loss

Firstly, focus on breakfast ideas. These ideas help you lose weight safely while eating the necessary nutrients. But first, the CDC recommends losing 1-2 pounds weekly (9).

Day 1

Try a vegan-friendly breakfast wrap to start your day with a punch. 

Use these ingredients to hit the nutrition jackpot: 

• 1 whole wheat tortilla wrap
• 1 tbsp hummus
• 2 oz tofu
• ½ tbsp vegan mayo
• 2 cups lettuce 
• 1 tsp Dijon mustard
• 1 tbsp green relish
• ¼ cup carrots
• ½ cup blueberries
• ½ cup tomatoes

Nutrition: 500 calories / 21 g protein

Read More: 10 Unusual, Mouth-Watering Vegan Recipes For Weight Loss

Day 2

Smoothies and protein shakes make excellent vegan breakfast ideas. 

So, use these ingredients in a high-protein breakfast shake: 

• ½ pomegranate seeds
• 1 scoop plant-based protein
• 1 banana
• 1 ½ cup almond milk

Nutrition: 518 calories / 41 g protein

Day 3

What about a chickpea bowl for breakfast? 

Use these ingredients to make 4 servings: 

• 1 tbsp coconut oil
• 3 tbsp olive oil
• 16 oz can of chickpeas
• 1 tsp paprika
• 1 tsp cumin
• 1 tsp garlic powder
• 2 tsp salt
• 1 diced cucumber
• 5 oz. arugula
• 1 cup cherry tomatoes
• 4 oz red cabbage
• ¼ cup lemon juice

Nutrition: 395 calories / 15 g protein

Day 4

Do you like the sound of a chia seed breakfast pudding? 

These ingredients make one: 

• 6 tbsp chia seeds
• 2 cups soy milk
• 1 banana
• 2 tbsp cacao powder
• 2 tbsp cashews
• 1 tsp maple syrup

Nutrition: 386 calories / 17 g protein

Day 5

You can’t just have enough smoothies. 

Try these ingredients for another vegan smoothie:

• 1 ½ cups soy milk
• 1 cup blackberries
• 2 tbsp oats
• 1 tbsp pumpkin seeds
• 1 tbsp flaxseeds
• ½ mango
• 1 tsp almond butter
• 1 tsp maple syrup

Nutrition: 482 calories / 22 g protein

Day 6

An almond protein shake also makes a tasty breakfast. 

Use these ingredients for nutrition: 

• 25 raw almonds
• ½ banana
• ½ cup frozen berries
• 1 scoop plant-based protein

Nutrition: 510 calories / 42 g protein

Day 7

Bulgur porridge and sweet rhubarb sound like a dessert. 

Use these ingredients to make it:

• ⅔ cup bulgur wheat
• 2 tbsp flaxseeds
• 1 ⅓ cup soy milk
• 6 oz rhubarb
• 1 tbsp raisins
• ¼ tsp salt
• ½ tsp cinnamon
• 1 tbsp maple syrup
• 2 tbsp almonds

Nutrition: 412 calories / 16 g protein

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Lunch Ideas For A Healthy Vegan Meal Plan For Weight Loss

Weight loss is your primary goal, but what about adding healthier foods? You could add one super greens meal daily to enhance your health while losing weight. Mondelez Int R&D Nutrition Department recommends super greens for slow-release carbs and energy (12). 

Day 1

Vegan bowls are an excellent choice for lunches. 

Try these ingredients for 4 servings:

• 1 ½ cups basmati rice
• 2 zucchini
• 8 oz mushrooms
• 3 bell peppers
• 15 oz kidney beans
• ½ onion
• 1 tsp salt
• 1 tsp pepper
• ¼ cup lime juice

Nutrition: 460 calories / 21 g protein

Day 2

Smoky tempeh with rice sounds incredible. 

These ingredients make 4 servings: 

• 3 cups brown rice
• 1 cup baked tempeh
• 2 avocados
• 1 ½ cup carrots
• ½ cup tahini dressing
• 1 tbsp sesame seeds
• Salt and pepper to taste
• Microgreens

Nutrition: 388 calories / 41 g protein

Day 3

A plant-based burrito bowl also works. 

Use these ingredients to make 4 servings: 

• 3 cups cooked white rice
• ¼ cup coconut milk yogurt
• ¼ cup vegan mayo
• ¼ cup lime juice
• 2 tsp smoked paprika
• 2 tsp chili powder
• 1 tsp garlic powder
• 1 tsp ground cumin
• ¼ tsp salt
• 1 tsp adobo sauce
• ¼ cup avocado oil
• 2 onions
• 2 bell peppers
• 1 cup corn
• 2 cups black beans

Nutrition: 423 calories / 9 g protein

Day 4

Quinoa is a solid vegan food. 

These ingredients make 2 servings of Southwest Quinoa: 

• 1 cup quinoa
• 1 ⅓ cup veggie broth
• 2 cups spinach
• 1 avocado
• ¼ cup lemon juice
• ½ tsp salt
• 1 cup black beans
• 1 cup corn
• 1 tomato
• ½ bell pepper
• ¼ onion
• ¼ cup cilantro
• 1 tbsp hemp seeds

Nutrition: 396 calories / 17 g protein

Day 5

 A quinoa and cauliflower dish works well. 

These ingredients make 6 servings: 

• 1 cauliflower
• 1 sweet potato
• 3 tbsp olive oil
• 2 tsp chili powder
• 2 tsp cumin
• 2 tsp paprika
• 1 tsp garlic powder
• 1 tsp salt
• 15 oz. black beans
• ½ cup cashews
• ½ chipotle pepper
• ¾ cup water
• 4 cups cooked quinoa
• 1 avocado 

Nutrition: 427 calories / 16 g protein

Day 6

Let’s try a refreshing lime and tofu salad. 

These ingredients make 1 serving: 

• 2 cups raw mixed vegetables
• 1 cup roasted vegetables
• 1 cup roasted tofu
• 1 tbsp pumpkin seeds
• 2 tbsp citrus-lime vinegar

Nutrition: 390 calories / 25 g protein

Day 7

Thai tofu noodles taste delicious. 

Use these ingredients to make 4 servings: 

• 4 cups of water
• 8 oz brown Pad Thai rice noodles
• 1 tsp sesame oil
• 1 bell pepper
• 1 ½ cups mushrooms
• 15 oz tofu
• 1 tsp minced garlic
• 1 tsp minced ginger
• ½ tsp cumin
• ½ tsp turmeric
• 2 tbsp red curry paste
• 2 tbsp soy sauce
• 8 oz coconut milk
• 2 tbsp peanut butter
• 8 oz spinach
• 3 green onions
• ½ cup cilantro
• ½ cup peanuts

Nutrition: 405 calories / 20 g protein

Read More: Vegan Substitute For Heavy Cream And How To Make Each One

Dinner Ideas For A Vegan Meal Plan For Weight Loss And Muscle Gain

The University of Exeter compared vegan to omnivorous diets to determine who gained more muscle mass (15). Vegans build muscle by eating plant-based and fungi-derived mycoprotein.

So, let’s see higher-protein dinner ideas for weight loss and muscle gain. 

Day 1

Coconut chickpea curry is indescribably tasty. 

These ingredients make 4 servings: 

• 2 tsp avocado oil
• 1 bell pepper
• 1 onion
• 1 medium zucchini
• 15 oz chickpeas
• 1 ½ cups coconut curry sauce
• ½ cup vegetable broth
• 4 cups spinach
• 2 cups cooked brown rice
• 2 tbsp hemp seeds

Nutrition: 471 calories / 21 g protein

Day 2

Stuff sweet potatoes with hummus as a dinner idea. 

These ingredients make 1 serving: 

• 1 large sweet potato
• ¾ cup kale
• 8 oz black beans
• ¼ cup hummus
• 2 tbsp water

Nutrition: 472 calories / 21 g protein

Day 3

Try some spicy noodles with peanut butter. 

These ingredients make 4 servings: 

• 8 oz wholewheat noodles
• ½ cup peanut butter
• 1 onion
• 2 tbsp Thai curry paste
• 1 tbsp fresh ginger
• 1 tbsp soy sauce
• 2 tbsp sesame oil
• 1 cup edamame
• ¼ tsp salt
• 1 bell pepper
• 1 broccoli stem
• ¼ cup cilantro

Nutrition: 471 calories / 18 g protein

Day 4

An avocado BLT brings some normalcy to the plan. 

Use these ingredients to make 1 with sides: 

• ¼ cup hummus
• 2 carrots
• 1 tbsp olive oil
• 2 tbsp tamari
• ½ tsp paprika
• 8 oz shiitake mushrooms
• 4 tbsp vegan mayo
• ½ tsp minced garlic
• 1 avocado
• 8 tomato slices
• 4 lettuce leaves

Nutrition: 425 calories / 49 g protein

Day 5

Vegans also eat unique plant-based pasta dishes. 

Use these ingredients to make pesto pasta:

• 1 cup basil
• 1 cup arugula
• ⅓ cup olive oil
• ¼ cup lemon juice
• ½ cup water
• 2 garlic cloves
• 1 tsp pepper
• 2 tsp salt
• 1 ¼ cup almond flour
• 1 lb vegan pasta (you can use a legume-based high protein pasta for extra protein)

Nutrition: 311 calories / 11 g protein

Day 6

A bowl with buckwheat noodles does wonders for you. 

Use these ingredients:

• 3.5 oz buckwheat noodles
• ½ cup edamame
• 5.5 oz tofu
• 1 tsp sesame oil
• 2 cups lettuce
• 2 tbsp finely chopped carrots
• 1 tbsp rice vinegar
• 1 tbsp soy sauce
• ½ tsp garlic powder
• ½ tbsp maple syrup

Nutrition: 545 calories / 27 g protein

Day 7

Satisfy your palate with some veggie and chickpea stir-fry.

The ingredients listed would make 3 servings. 

• ½ onion
• 1 cup shiitake mushrooms
• 1 zucchini
• 2 carrots
• ½ broccoli head
• 2 celery stalks
• 1 tbsp minced garlic
• 1 tsp olive oil
• 3 tbsp rice vinegar
• 3 tbsp soy sauce
• 2 tbsp maple syrup
• 8 oz can of chickpeas
• 3 tbsp peanut butter
• ½ tbsp cornstarch
• 21 oz brown rice

Nutrition: 528 calories / 23 g protein

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500-Calorie Snack Ideas For A Vegan Weight Loss Meal Plan

Harvard explains the science behind snacking (14). It can help you stay satisfied until your next meal, preventing cravings. So, use these snack ideas to have two snacks daily. You can eat any part of the ingredients listed together but split the ingredients into two snacks. 

Day 1

• Vegan banana cupcakes (160 calories)
• Chickpea Bombay mix (140 calories)
• Vegan pigs in blankets (80 calories)
• Sweet potato hummus (149 calories)

Day 2

• Zucchini Pakoras (84 calories)
• Hummus with pomegranate seeds and pickled onion (444 calories)

Day 3

• Aloo Chaat (233 calories)
• Walnut and date cinnamon bites (168 calories)
• Vegan jerky (31 calories)

Day 4

• Candied rosemary walnuts (505 calories)
• Roasted pumpkin seeds (36 calories)

Day 5

• Cardamom and coconut beignets (199 calories)
• Curry cashew dip (315 calories)

Day 6

• Berry banana slush (119 calories)
• Sweet potato balls (52 calories)
• Popcorn, raisin, and almond trail mix (99 calories)
• Vegan protein balls (128 calories)

Day 7

• Fresh orange lollies (72 calories)
• Onion and sweet potato rolls (193 calories)
• Ginger, pistachio, and dark chocolate squares (144 calories)
• Spicy popcorn (50 calories)
• Vegan Welsh cakes (85 calories)

FAQs

Is A Raw Vegan Meal Plan Good For Weight Loss?

Plant-based diets can be successful in preventing obesity and aiding weight loss. The University of South Carolina examined whether vegan meals could help people lose weight as an anti-obesity measure (4). However, a raw vegan diet is extremely restrictive, and getting all the nutrients you need to stay healthy may be difficult. 

What Is The Best Vegan Meal Plan For Weight Loss?

It depends on how many calories you need to consume. You could use our 1200-calorie vegan meal plan to lose weight if that calorie level is appropriate for you (16). Alternatively, you can take things slow or bulk up on our 3000-calorie vegan meal plan (3). Choose the one that fits your individual needs. 

How Much Vegan Protein Per Day To Gain Muscle?

Vegans often skip the necessary protein intake to build muscle mass. However, vegan protein powders and natural sources help. The Auckland University of Technology recommends eating 0.7 to 1.0 grams of protein per pound of body weight daily for muscle building (10). 

The Bottom Line

Planning your weight loss begins by preparing your meals. Meanwhile, vegan diets can be insanely helpful in losing weight and staying healthy. Pick the one that suits you if you’re looking for a 2000-calorie meal plan, and start today.