Uncategorized

Doctor Burger 7-Day Vegan Meal Plan For Weight Loss Fast 1,200 Calories

Please share this on
In this 7-day vegan meal plan, we included a variety of nutritious foods and balanced out the meals and snacks to make sure you’re getting the nutrients you need each day. Whether you’re a full-time vegan or just looking for healthy recipe ideas, this meal plan makes for a week of wholesome eating

Following a vegan diet, or even just including more plant-based foods in your routine, can be a healthy and delicious approach to eating. Research has shown that cutting back on animal products and eating more beans, whole grains, fruits, vegetables, nuts and seeds is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, you may have an easier time losing weight on a vegan diet, thanks to fiber-rich foods, which help you feel full and satisfied throughout the day. In this 7-day vegan meal plan, we included a variety of nutritious foods and balanced out the meals and snacks to make sure you’re getting the nutrients you need each day. Whether you’re a full-time vegan or just looking for healthy recipe ideas, this meal plan makes for a week of wholesome eating.

Day 1

Breakfast (295 calories, 10 g protein)
• 2 Vegan Pancakes
• 1/4 cup blackberries
Drizzle pancakes with 1 Tbsp. peanut butter mixed with 1 tsp. warm water (or more, as needed, to thin out the peanut butter).

A.M. Snack (97 calories, 9 g protein)
• 1/3 cup edamame pods, seasoned with a pinch of salt

Lunch (303 calories, 16 g protein)
Loaded Bean & Veggie Toast
• 2 slices whole-wheat bread
• 1/3 cup white beans, rinsed
• 2 Tbsp. hummus
• 1/2 cup sliced cucumber
• 1/4 cup sprouts
• 1 Tbsp. unsalted roasted sunflower seeds
Toast bread. Mash beans with hummus and a pinch each of salt and pepper. Top each slice of toast with the bean-hummus mixture, cucumber, sprouts and sunflower seeds. Drizzle with hot sauce, if desired.

P.M. Snack (30 calories, 8 g protein)
• 1 small plum

Dinner (499 calories, 16 g protein)
• 1 serving Falafel Salad with Lemon-Tahini Dressing

Daily Totals: 1,225 calories, 52 g protein, 137 g carbohydrates, 35 g fiber, 59 g fat, 1,960 mg sodium

 

 

 

Day 2

Breakfast (262 calories, 10 g protein)
• 1 serving Peanut Butter & Chia Berry Jam English Muffin

A.M. Snack (117 calories, 5 g protein)
• 1/4 cup hummus
• 2 medium celery stalks

Lunch (333 calories, 15 g protein)
Edamame-Greek Salad
• 1 1/2 cups mixed greens
• 3/4 cup shelled edamame
• 1/2 cup sliced cucumber
• 1/2 cup cherry tomatoes, halved
• 2 Tbsp. chopped red onion
• 5 pitted Kalamata olives, chopped
Combine ingredients and top salad with 2 tsp. olive oil, 1 Tbsp. red-wine vinegar and salt & pepper to taste.

Dinner (500 calories, 20 g protein)
Black Bean-Quinoa Buddha Bowl
• 3/4 cup black beans, rinsed
• 2/3 cup cooked quinoa
• 1/4 medium avocado, diced
• 3 Tbsp. pico de gallo
• 2 Tbsp. chopped fresh cilantro
To make dressing: Combine 1/4 cup hummus with 1 Tbsp. each lime juice and water. Thin with more water if necessary.
Combine beans, quinoa, avocado, pico de gallo and cilantro in a bowl. Top with lime-hummus dressing. Season with a pinch each salt & pepper.

Daily Totals: 1,209 calories, 50 g protein, 150 g carbohydrates, 43 g fiber, 51 g fat, 2,009 mg sodium

Day 3

Breakfast (275 calories, 8 g protein)
Peanut Butter-Cinnamon Toast
• 1 slice whole-wheat bread, toasted
• 1 Tbsp. peanut butter
• 1/2 tsp. chia seeds
Top toast with peanut butter and chia seeds. Sprinkle with cinnamon to taste.
• 1 small banana

A.M. Snack (162 calories, 15 g protein)
• 1/2 cup edamame pods, seasoned with a pinch of salt

Lunch (347 calories, 15 g protein)
Quinoa-Chickpea Salad with Roasted Red Pepper-Hummus Dressing
• 1 cup mixed greens
• 1/2 cup cooked quinoa
• 1/2 cup chickpeas, rinsed
• 1 Tbsp. sunflower seeds
• 1 tsp. chopped parsley
To make dressing: Combine 2 Tbsp. each hummus and lemon juice and 1 Tbsp. finely chopped roasted red pepper. Thin with water if necessary. (Alternatively, you can use store-bought roasted red pepper hummus, if desired.)
Combine greens, quinoa, chickpeas, sunflower seeds and parsley. Top with the hummus dressing. Season with a pinch each salt & pepper.

Dinner (446 calories, 13 g protein)
• 1 1/2 cups Roasted Cauliflower & Potato Curry Soup
• 1/2 small whole-wheat pita, toasted
• 1/3 cup hummus

Daily Totals: 1,228 calories, 53 g protein, 153 g carbohydrates, 38 g fiber, 51 g fat, 1,759 mg sodium

Day 4

Breakfast (296 calories, 15 g protein)
• 1/3 cup Quinoa & Chia Oatmeal Mix cooked with1 1/4 cups unsweetened soymilk

Please Go to Next page to continue reading

Please share this on

Leave a Reply

Your email address will not be published. Required fields are marked *