Vegan Diet And Meal Plan For Weight Loss

 vegan diet

Are you planning to lose weight? Do you want to shed some of your extra pounds and look smarter? Are you searching for a proper vegan diet plan that can help you in losing weight? Probably yes. That’s something which has brought you here. Well, you have landed exactly in the right place.

Here in this article, we will help you discover how you can lose weight. So, stay tuned to us until the end.

Can I lose Weight on A Vegan Diet?

You might be wondering can a vegan diet help me in losing weight? To get an answer to this question, first, we have to dive into the weight-loss basics. As a rule of thumb, weight loss comes through 75% of diet and 25% exercise, which means that only improving your diet can help you meet your weight loss goals.

Weight loss is majorly dependent on the number of calories you are intaking in a day. To maintain proper weight, you need to take fewer calories than your body requires. If you eat more calories, you will end up gaining weight.

Shifting to a vegan diet is not only beneficial for your overall health, but it is twice as effective in losing weight when compared with other carnivorous diets. This claim is made by a team of researchers from the physicians’ committee for responsible medicine in Washington DC.

In another study conducted at Loma Linda University in California, it was claimed that vegetarians had less body fat than non-vegetarians. This indicates that vegetarianism has substantial potential to protect you from obesity.

vegan diet

How Is Vegetarian Diet Successful?

The next question is how shifting on a vegetarian diet is beneficial, and how does it help lose weight?

The answer to this question is quite simple. A healthy vegetarian diet emphasizes more on fruits, vegetables, plant-based proteins, and whole grains. Additionally, when you shift to a vegan diet, you avoid many high-calorie food groups, mainly processed foods like canned soups or frozen pizzas, which are detrimental to your health. That’s how a vegetarian diet has been proven to be successful in losing weight.

Consuming healthy foods in appropriate quantities ensures that you are taking in nutrients needed by your body. That’s why a vegetarian diet is essential because it contains the right nutrients that help lose weight and improve your overall health.

Here is how consuming a vegan diet helps in improving your overall health:

  • Helps to deal with obesity
  • Reduced Risks of Hypertension
  • Lower Heart diseases
  • Reduced cholesterol levels
  • Deals with Type II Diabetes
  • Overall lower rates of cancer
  • Controlled Blood Pressure
  • Lower rates of cancer
vegan diet

Why do You need to Avoid Highly Processed Foods?

A significant problem with highly processed foods (sweets, colas, fish fingers, etc.) is that they contain plenty of added sugar, unhealthy fats, and artificial ingredients. Additionally, these foods are low in nutrients. Contrarily, whole foods (fruits, vegetables, eggs, etc.) are precisely the opposite of these highly processed foods.

Hence, by merely replacing highly processed foods with whole meals, you’ll start losing weight significantly.

The Weight Loss Journey Through the Vegan Diet

Stuff to Avoid

When your goal is to lose weight, then you will certainly have to avoid some naughty foods. I am not an advocate of throwing foods in the bin, but certain unhealthy foods may cause temptation if you keep them in your home, and you might end up consuming them unwillingly. Hence, to achieve your weight loss goals, you must avoid these naughty foods.

Here are a few tips that will encourage you to eat more whole foods and avoid calorie intake.


Avoid using highly processed fats such as margarine and cheap oils like sunflower oils of canola.


We all love consuming snacks and have mostly stocked up our cupboards with unhealthy and sugary snacks such as donuts, cookies, milk, chocolates, and other sweets. So, when you are on a goal to lose weight, stop consuming these snacks.


Don’t buy highly processed meat like sausages and sandwich slices.


Sauces such as mayonnaise, ketchup, and other French dressings are loved by everyone and are considered as a perfect partner with a healthy snack. But to achieve your weight loss goals, you need to avoid these sauces and unhealthy snacks.


Colas, sodas, and iced teas are high in calories. They are high in sugar content as well. So, you have to avoid these drinks.

vegan diet

Stuff to Add to Your Diet

After reading the things to avoid, you might feel disappointed to see that many of your favorite foods have been banned for you. But, it’s not the end of life.

If you avoid some foods, then there are plenty of others, which you can include as a replacement for those you have left. So, let’s discuss the stuff that you can add to your daily routine.


Use less refined fats such as butter, olive oil, and coconut oil

Meat Replacements

Going vegetarian does not necessarily mean that you have to skip going on meat; instead, it means you have to discover new recipes. Furthermore, foods like beans, chickpeas, lentils, cheese, feta, and mozzarella are the best sources of protein and B12.


Instead of going unhealthy snacks, opt to go for nuts, seeds, popcorns, and dark chocolate.

Dressings and Sauces

Instead of choosing unhealthy dressings, you can make your own dressings or get some low-calorie dressings from the store.


You might be wondering how I can satisfy my beverages cravings when I have skipped cola, soda, and all such stuff? Well, opt to go for teas, coffee and consume plenty of water.

Vegan diet

Vegan Diet Weight Loss Meal Plan

Well, it’s time to come up with a proper meal plan for the entire week. Our suggested weight loss meal plan is moderate in carbs, higher in fats and proteins, and is easier to follow. Let me share it with you.

Day 1Banana Egg PancakesSweet Potato SaladMelted Feta Veggie Bake
Day 2Egg MuffinsSweet Potato SaladLentil Stew
Day 3Vegan OatmealPear Walnut SaladStuffed Bell Peppers
Day 4Egg MuffinsWalnut SaladLentil Stew
Day 5Tomato OmeletteLentil SaladCauliflower Curry
Day 6Cheese pancakesVegan Chickpea SaladCauliflower Curry
Day 7Vegan OatmealStuffed Bell PeppersChickpea Salad


Going vegan diet is an excellent option to lose weight. The food we consume plays a vital role in reshaping our lives. If you want to achieve your weight, lose goals, then start consuming healthy foods. We advise you to act upon the healthy weight loss meal plan discussed above. You will undoubtedly experience positive changes in very little time.

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Stephen Williams

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