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People are opting for veganism not only because of its ethical standpoint but also because it helps in losing weight and aids in improving the overall health of the individual. It is a diet that eliminates all products related to animals namely dairy, eggs and meat.
Vegan diets can be of various types: Whole Food, Raw Food, 80-10-10, Starch Solution, Raw Till 4 pm, Junk Food and Thrive Diet. The choice of diet depends on the person’s lifestyle and comfort but there is a common thread of elimination running through all of them.
The benefits of following a vegan diet are:
1. It helps you lose weight. This is one of the major reasons as to why people opt for it. Further, it lowers your BMI, as well.
2. A vegan diet helps you control some important health indices like your sugar level, LDL, Cholesterol etc.
3. Following a vegan diet reduces the risk of cancer and improves your bone health.
These are some of the benefits of following a vegan diet. However, because this diet eliminates all dairy products, it can lead to deficiencies of certain nutrients that are required by your body. Supplements are recommended in such a case and must be opted for after consulting your dietician.
That being said, it can be tricky to come up with your own food chart when you are new to this regime. We will help you out by giving you a simple and doable 7 days vegan plan that will help you lose weight.
Also, read 14 Days Perfect Vegan Meal Plan - 2000 Calories.
We have provided you multiple options to choose from. This will prevent monotonicity and allow you to mix and match according to your convenience. Further, you can make your own diet plans by drawing important conclusions from our regime.
So let us dive into a 7 days vegan meal plan that will help you lose weight.
Day #1
Breakfast: 2 Oranges, oatmeal, almond milk and walnuts.
Afternoon Snack: Nonfat Greek yoghurt with a few blueberries.
Lunch: 2 slices of wheat bread, white beans, cucumber and sprouts mixed with hummus.
Evening Snack: A bowl of Upma.
Dinner: Black beans, avocado, corn, salsa, garlic powder and whole-wheat tortilla.
Day #2
Breakfast: 2 Vegan Pancakes/crepes and some blackberries.
Afternoon Snack: 1 apple.
Lunch: Mixed greens, tomatoes, cucumber, spiced chickpea, olive oil and balsamic vinegar.
Evening Snack: Idly and chutney.
Dinner: A bowl of rice, dal and some vegetable curry.
Day #3
Breakfast: 1 wheat bread with peanut butter and chia seeds.
Afternoon Snack: 1 banana.
Lunch: Whole-wheat pita bread with vegetarian tikka masala.
Evening Snack: A bowl of poha.
Dinner: A bowl of rice, dal and sweet potato curry.
Day #4
Breakfast: Some walnuts and Oatmeal cooked in almond-milk and water.
Afternoon Snack: Vegan Greek yoghurt with a few blueberries.
Lunch: Mixed greens, tomatoes, cucumber, spiced chickpea, olive oil and balsamic vinegar.
Evening Snack: A bowl of poha.
Dinner: 2 chapattis, dal, curry of your choice and a bowl of sprout salad.
Day #5
Breakfast: Fresh fruit salad.
Afternoon Snack: Some edamame pods with salt.
Lunch: Mixed greens combined with edamame, shredded beet, olive oil, balsamic vinegar, salt and pepper.
Evening Snack: Puffed rice with tomatoes, onions and a little oil.
Dinner: Whole-wheat tortilla wrap, hummus, lettuce leaf, tomato, cucumbers, onion and hot sauce.
Day #6
Breakfast: 2 Vegan Pancakes/crepes and some blackberries.
Afternoon Snack: Granola Bar.
Lunch: 2 slices of wheat bread, white beans, cucumber and sprouts mixed with hummus.
Evening Snack: Hummus and celery.
Dinner: Chickpea curry with quinoa or whole-wheat pita.
Day #7
Breakfast: 1 wheat bread with peanut butter and chia seeds.
Afternoon Snack: Hummus with carrots.
Lunch: Slice of whole-wheat bread with avocado, tomato paste, oregano, basil, thyme, paprika, garlic powder and salt.
Evening Snack: Some edamame pods with salt.
Dinner: Quinoa, tofu and stir-fried vegetables.
This is an overview as to what your 7-day meal will look like, introducing multiple curries will increase the calories intake and hence we have loaded the plan with fresh vegetables and hummus. You must definitely have your own cheat days. Remember, a cheat day can allow you to consume more calories but you still need to stay away from dairy.
Vegan diet is not only rainbows and butterflies; it does come with its own set of negatives. You must speak to your dietician about the supplements that you might need. It is seen that people choose to take iron and B12 supplements.
If you do feel hungry, do not supplement your animal food products with junk food. Opt for smoothies made with almond milk and fresh fruits. Your goal is to lose weight, not walk out of the diet with extra pounds. Veganism is a way of living that might take some time to adjust to. Nevertheless, the moment you start losing weight, you will understand why many people opt for it.
