Eating vegan is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, at 1,200 calories, this vegan weight loss meal plan sets you up to lose a healthy 1 to 2 pounds per week.
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. At 1,200 calories, this vegan weight loss meal plan sets you up to lose a healthy 1 to 2 pounds per week. This vegan meal plan includes 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.
How to Meal Prep You Week of Meals:
- Make a batch of the Vegan Pancakes to have for breakfast on Days 1, 5 and 7. Freeze the cooked pancakes until ready to eat and reheat in the microwave.
- Cook a batch of Basic Quinoa to have for lunch on Day 2 and dinner on Day 5.
Make the Quinoa & Chia Oatmeal Mix to have on Day 4. Store the dry mix in an airtight container for up to 1 month.
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Day 1
Breakfast (296 calories)
2 Vegan Pancakes
1/4 cup blackberries
1 Tbsp. peanut butter
Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.
A.M. Snack (150 calories)
3/4 cup edamame pods, seasoned with a pinch of salt
Lunch (245 calories)
1 serving White Bean & Avocado Toast
1 cup sliced cucumber
P.M. Snack (30 calories)
1 small plum
Dinner (499 calories)
1 serving Falafel Salad with Lemon-Tahini Dressing
Daily Totals: 1,221 calories, 50 g protein, 137 g carbohydrates, 38 g fiber, 59 g fat, 1,586 mg sodium
SEE Day 2 on next page or download full vegan meal plan
