Free 3-Day Vegan Weight Loss Meal Plan
- Vita Kats
- Mar 20, 2023
- 3 min read
Updated: Dec 17, 2024
Following a vegan diet can be challenging when trying to lose weight. However, with a well-planned vegan meal plan, you can achieve your weight loss goals without compromising your health or nutritional needs.
Try this free vegan weight loss meal plan that includes a variety of nutrient-dense, plant-based foods, and watch the weight start to melt.
Breakfast
Overnight oats: Combine 1/2 cup of rolled oats, 1/2 cup of unsweetened almond milk, 1/2 teaspoon of vanilla extract, and 1 tablespoon of chia seeds in a mason jar. Top with 1/2 cup of berries and let sit in the fridge overnight.
Avocado toast: Toast 2 slices of whole-grain bread and top with 1/4 mashed avocado, 1 sliced tomato, and a sprinkle of black pepper.
Add in chopped veggies like bell peppers and spinach for extra nutrients. Tofu scramble: Crumble 1/2 block of firm tofu in a skillet with 1/2 teaspoon of turmeric, 1/4 teaspoon of garlic powder, 1/4 teaspoon of onion powder, and salt to taste.
Snacks
Apple slices with almond butter
Carrot sticks with hummus
A handful of nuts (almonds, walnuts, pistachios)
Lunch
Vegan lentil soup: In a large pot, sauté 1 diced onion and 2 minced garlic cloves in 1 tablespoon olive oil. Add 1 chopped carrot, 1 diced celery stalk, 1 diced potato, 1 cup of lentils, and 4 cups of vegetable broth. Simmer until lentils and vegetables are tender.
Quinoa salad: Cook 1 cup of quinoa and toss with 1 diced cucumber, 1 diced tomato, 1 diced bell pepper, and 1/4 cup of chopped parsley. Dress with 2 tablespoons of olive oil, 1 tablespoon of apple cider vinegar, and 1 teaspoon of Dijon mustard.
Veggie wrap: Spread 1 tablespoon of hummus on a whole-grain wrap and top with sliced avocado, lettuce, tomato, and bell pepper.
Dinner
Vegan lentil and sweet potato chili: In a large pot, sauté 1 diced onion and 2 minced garlic cloves in 1 tablespoon olive oil. Add 1 chopped sweet potato, 1 can of diced tomatoes, 1 can of kidney beans, 1 can of black beans, 1/2 cup of lentils, and 2 cups of vegetable broth. Simmer until sweet potato, and lentils are tender.
Grilled portobello mushrooms: Marinate 4 large portobello mushrooms in a mixture of 2 tablespoons of balsamic vinegar, 1 tablespoon of soy sauce, and 1 minced garlic clove for at least 30 minutes. Grill on medium heat for 5-7 minutes on each side.
Vegan stuffed peppers: Cut off the tops of 4 bell peppers and remove the seeds. In a skillet, sauté 1 diced onion, 2 minced garlic cloves, and 1 diced zucchini in 1 tablespoon olive oil. Add 1 can of diced tomatoes, 1 cup of cooked quinoa, and 1/2 cup of black beans. Stuff the mixture into the peppers and bake at 375°F for 25-30 minutes.
Final Thoughts
Following a vegan diet does not mean sacrificing flavor or nutrition to lose weight. This free sample vegan weight loss meal plan includes a variety of nutrient-dense, plant-based foods that can help you reach your weight loss goals while still enjoying delicious and satisfying meals.
Remember, weight loss is a journey, and it's important to be patient and kind to yourself. Consistency and making small, sustainable changes over time are key to achieving and maintaining your weight loss goals. For more tips on how to lose weight the vegan way, explore Seek Vegan site!