What do you have when you eliminate all kinds of animal products from your meals? A Vegan Diet.
When it comes to shedding pounds off your body, a vegan weight loss plan might just be what you need to kick-start your weight loss journey.
Vegan diets are mostly rich in fibrous foods, which helps fills you up real good and keep you satisfied throughout the day, reducing your hunger and cravings for foods.
According to research, cutting back on animal products while enriching your meals with more fruits, veggie, and plant-based foods may help you reduce the risk of diabetes, heart disease and certain types of cancer.
When done right, you stand to enjoy many health benefits by going vegan. A vegan diet can help you achieve a trimmer waistline, keep your blood sugar in check, reduce your risk of diabetes, improve your metabolism, rejuvenate your skin, and much more.
VEGAN MEAL GROCERY LIST
In need of some inspirations or guides on what you need to stock your kitchen with for your vegan weight loss plan? We’ve got you covered.
Here are some amazing vegan food and ingredients you’ll need in preparing your vegan meals and setting up yourself for some serious weight loss.
Tip: always try to source for fresh, unprocessed, organic foods in your area.
Whole Grains
Unprocessed grains such as whole wheat, whole grain barley, brown rice, quinoa, and oats are rich in fibers, more nutritious and healthy than their refined counterparts such as white rice, oats, bread, etc.
Adding whole grains to your vegan meal helps you get fuller and satiated for a longer period, keeping cravings and hunger at bay. Consumption of whole grains has also been linked with lower risk of several diseases such as type-2 diabetes, coronary heart disease, cancer, and stroke.
Vegetables
You’ve got an endless possibility when it comes to adding some veggies to your vegan meals.
Leafy Greens such as Collard Greens, Kale, Romaine, Spinach, and Swiss chard are low in calories. They are rich in vitamins and antioxidants which help fight inflammation, lower the risk of cancer, and promote cell and tissue repair and growth.
To add a bit of variety to your meal, you can also add Asparagus, Broccoli, Mushrooms, Brussels sprouts, Carrots, Cauliflower, Celery, Cucumber, Onions, and Peppers.
Beans, Legumes, and Others
Proteins are an essential part of a healthy, balanced diet. They are needed to keep your metabolism running, develop and maintain muscle mass, and put your cravings a bay as they keep you fuller due to their richness in fiber.
Black beans, Lentils, Navy beans, Black-eyed peas, Chickpeas, Pinto beans Adzuki beans, Kidney beans, Peanuts, White beans, Peas, Split peas, and Soy, etc.
Delicious Healthy Oils and Fats
Coconut oil is a versatile oil with lots of health benefits ranging from lowering blood cholesterol, promoting weight loss, improving brain function and so on.
Canola oil is low in saturated fat and contains a high amount of omega-3 fatty acid that helps lower blood pressure and heart rate. Olive oil, Avocado oil, and sunflower seed oil are all rich in Vitamin E – a skin nourishing nutrient –and fatty acids that are beneficial to the heart and body.
Other oil you might also want to try: Almond oil, Sesame oil, Coconut oil, Grapeseed oil, and Macadamia oil.
Fruit
Fruits such as apple, banana, pears, watermelons, guava, pomegranate, grapefruit, and berries are rich in fibers, low in calories and fully packed with antioxidants and vitamins with great health benefits.
Tip: always go for fresh fruits when you can as dried fruit are calorie-dense and contains much more sugar. It’s also easy to go overboard when eating dried fruits due to their smaller sizes and tempting sugary.
List of foods you should avoid or limit to the barest minimum on your vegan weight loss plan if you’re serious about losing weight:
- Processed faux meats like tofurkey, veggie burgers, etc.
- Sweetened dairy alternatives Vegan baked goods or sweets
- Refined sugars
- Dried fruits
- Fried foods
- Food additives and sauces such as vegan mayonnaise, tomato ketchup, salad dressings, etc.
Vegan Weight Loss Meal Plan Week
How about giving your taste buds some special treats by trying out some of the tasty menu ideas with yummy recipes below.
Day 1
Breakfast (296 calories)
2 Vegan Pancakes
Peanut butter (1 Tbsp.)
1/4 cup blackberries
Mid-Day Snack (150 calories)
3/4 cup edamame pods
Lunch (245 calories)
1 serving White Bean & Avocado Toast
1 cup sliced cucumber
Dinner (499 calories)
1 serving Falafel Salad with LemonTahini Dressing
Day 2
Breakfast (431 calories)
Bread with Scrambled Tofu
Mid-day Snack (140 calories)
Pistachio Energy Bites
Lunch (398 calories)
Coconut Vegetable Curry
Dinner (344 calories)
Moroccan Red Lentil Soup
Day 3
Breakfast (266 calories)
A serving of Peanut Butter Banana Toast
Mid – Day Snack (114 calories)
Pumpkin seeds (2 Tbsp.)
Lunch (325 calories)
Green Salad with Edamame & Beets (4 cups serving)
Dinner (446 calories)
One and a half cups Roasted Cauliflower & Potato Curry Soup
One-half small whole-wheat pita, toasted
One – third cup hummus
Day 4
Breakfast (480 calories)
Banana & Chocolate Porridge
Mid-Day Snack (200 calories)
Celery with Peanut Butter Cracker
Lunch (510 calories)
Comfort Bowl
Dinner (497 calories)
Smoked Tofu with Potato-Lentil Soup
Day 5
Breakfast (296 calories)
One – third cup of Quinoa & Chia Oatmeal Mix cooked with unsweetened soymilk (1 ½ cups)
Mid-day Snack (140 calories)
Pistachio Energy Bites
Lunch (309 calories)
One and a half cups Roasted Cauliflower & Potato Curry Soup
One-half of a small whole-wheat pita, toasted
Dinner (472 calories)
1 serving Stuffed Sweet Potato with Hummus Dressing
Day 6
Breakfast (480 calories)
Banana & Chocolate Porridge
Mid-day Snack (140 calories)
Pistachio Energy Bites
Lunch (497 calories)
Smoked Tofu with Potato-Lentil Soup
Dinner (300 calories)
White Bean & Thyme Quinoa
Day 7
Breakfast (296 calories)
2 Vegan Pancakes
Peanut butter (1 Tbsp.)
1/4 cup blackberries
Mid-Day Snack (150 calories)
3/4 cup edamame pods
Lunch (245 calories)
1 serving White Bean & Avocado Toast
1 cup sliced cucumber
Dinner (499 calories)
1 serving Falafel Salad with LemonTahini Dressing
Having trouble coming up with more meals that fit your macros? Have no fear, Modern Fit is here! They can incorporate diets like the vegan diet to give you a tailored nutrition plan that includes the calories and macros you should be hitting, meals, and recipes. Also, they will include a tailored fitness plan to help you lose serious weight and build a toned body. Sign up with Modern Fit today!
