Easy 7 Day Vegan Weight Loss Meal Plan

With this cost-effective vegan meal plan, you can lose weight the healthy way while also saving money. With this 1,200-calorie meal plan, you may lose 1 to 2 pounds per week in a healthy manner without feeling as though you’re spending an excessive amount of money on specialized “diet” items. The healthful plant-based whole foods in this plan’s meals and snacks, like beans, edamame, and tofu, are high in protein and fiber to keep you feeling full while consuming less calories. vegan weight loss meal plan

Simply by choosing to eat vegan, you can save money as meat and other animal products are frequently the most expensive component of meals.In order to keep the cost per dish for the entire week at $50, we wisely used foods and leftovers in various ways throughout the week. For additional suggestions on how to reduce the cost of your grocery bill, read the Budget-Saving Tips section of this vegan weekly meal plan.

Estimated reading time: 8 minutes

How to Prepare Your Week’s Meals in Advance?

vegan weight loss meal plan ,
1 Prepare a recipe of vegan banana bread to serve on Days 1, 5, and 7. For breakfast on Days 5 and 7, individually wrap 2 pieces of bread and place in the freezer. The bread that is left over can be frozen for up to three months.

2 Prepare 2 portions of the apple-cinnamon overnight oats, then store in the fridge until day two and day four’s breakfast.

3 Prepare the corresponding recipes before cooking the Roasted Veggie Brown Rice Buddha Bowl for dinner on Day 1. The leftovers will be used in various dinners over the course of the week.

4 On Days 2 and 4, prepare the Citrus-Lime Vinaigrette for lunch. You’ll also use it for some breakfast munchies. If preferred, you could also use this dressing over the green salad with edamame and beets in place of the recipe’s suggested straightforward oil-and-vinegar dressing.

Put in the prep work; while pre-prepared materials are more handy, they are also more expensive. Instead of purchasing precooked packets of rice, save money by chopping your own vegetables, making sauces and dressings from ingredients found in your cupboard, and cooking a large quantity of brown rice.

vegan weight loss meal plan on a week :

Day 1
You should eat 312 calories for breakfast.
1 vegan banana bread slice with 1 tablespoon of peanut butter
You should have 95 calories as your morning snack.
1 small apple
And you should consume 325 calories for lunch.
4 cups Beets with edamame in a green salad
You should have 35 calories for your afternoon snack.
Clementine, one
Dinner has 454 calories. 1/2 cups Buddha Bowl with Brown Rice and Roasted Veggies
An Advice for Meals
When preparing the colorful roasted sheet, preparation calls for saving the broccoli stems.
Pan vegetables for dinner tonight in place of the kohlrabi called for in the Day 5 recipe for Thai Peanut Curry Noodles.

$6.36 is the daily cost per serving.
1,221 calories, 52 g of protein, 140 g of carbs, 28 g of fiber, 55 g of fat, and 1,290 mg of sodium are the daily totals.

Day 2
Reusing Ingredients is a Day 2 Money-Saving Tip— To keep your shopping list short and your expenses within your budget, the meals and snacks in this plan reuse many of the same items. To reduce your shopping list even further and save money, you can look through the meal plan again. To avoid having to purchase so many different types of pricey nuts and seeds, you may substitute almonds for the pecans in the Apple-Cinnamon Overnight Oats and the pumpkin seeds in the Citrus Lime Tofu Salad.

Breakfast calories in 215
1 1/2 cups Overnight Oats with Apple and Cinnamon
Breakfast Snack: 112 calories
14 cup of hummus
Slices of cucumber in a cup
390 calories for lunch
4 cups Lemon-Citrus Tofu Salad
Midday Snack 30 energy
1 plum
A 471 calorie dinner
1 portion Coconut Chickpea Curry for Vegans
Replace the precooked brown rice packages mentioned in this recipe with 2 cups of the Easy Brown Rice you prepared on Day 1.

For breakfast on Days 3 and 6, prepare two portions of the blueberry almond chia pudding and store in the refrigerator.

$8.07 is the daily cost per serving.

1,218 calories, 48 g of protein, 145 g of carbs, 29 g of fiber, 56 g of fat, and 1,412 mg of sodium are the daily totals. vegan weight loss meal plan

Day 3
A Savings Day Shop in the bulk section on day three if your grocery store has one. You can get spices, dry foods, nuts and seeds, and other items there. In this manner, you just spend money on exactly what you require, which is considerably more cost-effective.

Breakfast calories: 229
1 cup berries blue Almond The Chia Pudding
Breakfast snack, 141 calories
Edamame in a cup
Cucumber, diced, in a cup
1 Tbsp. Citrus-Lime Vinaigrette
Edamame and cucumber can be combined in a bowl with vinaigrette.
350 calories for lunch
1/3 cup rinsed canned black beans
14 cup simple brown rice
1 cup colorful sheet-pan roasted vegetables
2 Tbsp. Creamy Cashew Sauce for Vegans
Beans, rice, and veggies can all be combined in one bowl. Add the cashew sauce on top.
Afternoon snack: 30 calories
Dinner has 450 calories from 1 medium plum.
1 serve Vegan Fried Rice with Cauliflower
Daily Cost per Serving for 1 cup Soy-Lime Roasted Tofu is $7.79.

1,203 calories, 54 g of protein, 121 g of carbs, 32 g of fiber, 60 g of fat, and 1,029 mg of sodium are the daily totals.

Day 4
Rely on pantry staples—that would be a budget-saving tip for day four. Before buying additional ingredients, see what you already have and think of methods to use it up. Use chickpeas instead of black beans in the recipe for tonight’s Stuffed Sweet Potato with Hummus Dressing if you have any on hand. Your pantry is empty of avocado oil. As an alternative, use any neutral oil that you do have, such as canola or peanut oil.

Breakfast calories in 215
1 1/2 cups Overnight Oats with Apple and Cinnamon, 70 calories
clementines, two
390 calories for lunch
4 cups Orange, lime Tomato Salad
Midday Snack 42 caloric
50 g of blueberries
Dinner 470 calories
1 portion Sweet potato stuffed with hummus dressing

$7.06 is the daily cost per serving.

1,189 calories, 54 g protein, 174 g carbs, 40 g fiber, 39 g fat, and 1,090 mg salt are included in the daily totals.

Day 5
Cooking once and eating twice is a money-saving tip. Save a portion of your dinner to enjoy for lunch the following day, or batch-cook dishes at the start of the week and repurpose them for quick, simple, and cheap dinners.

Breakfast calories in 207
One vegan banana bread piece
Peanut butter, 1 tablespoon
morn snack calories 107
Edamame in a 1/3 cup
Cucumber, diced, in a cup
1 Tbsp. Citrus-Lime Vinaigrette
You may. Edamame and cucumber should be combined in a bowl with vinaigrette.

Lunch has 306 calories.
2 cups of greens, mixed
1/2 cup colorful sheet-pan roasted vegetables
Soy-Lime in a cup 2 Tbsp. of roasted tofu Creamy Cashew Sauce for Vegans
Greens, roasted veggies, and tofu can all be combined in a bowl with the dressing.

Afternoon Snack: 28 calories
30 grams of blueberries
A 471 calorie dinner
Thai Peanut Curry Noodles, 1 3/4 cups

$4.96 is the daily cost per serving.

1,224 calories, 54 g of protein, 122 g of carbs, 24 g of fiber, 62 g of fat, and 1,176 mg of sodium are the daily totals. vegan weight loss meal plan

Day 6
Be a list of everything you’ll need for the week and keep to it when you go shopping. Check your pantry first and make sure to stick to the list when you’re in the store. Going into the grocery store without a list is a certain way to go over your spending limit.

Breakfast calories: 229
Blueberry Almond Chia Pudding, 1 cup
Breakfast snack: 121 calories
Whole-wheat bread, one piece
2 tablespoons of hummus
Top toasted bread with hummus. Add a bit of salt and pepper to taste.

A 376 calorie lunch
Generous Thai Peanut Curry Noodles, 3/4 cup
a mug of edamame
Cucumber, diced, in a cup
1 Tbsp. Citrus-Lime Dressing

Edamame and cucumber can be combined in a bowl with vinaigrette. Serve with the noodle dish.

A 472 calorie dinner
1 serve Hummus Dressing and Stuffed Sweet Potato
$7.34 is the daily cost per serving.

1,198 calories, 50 g of protein, 170 g of carbs, 45 g of fiber, 39 g of fat, and 1,295 mg of sodium are the daily totals.

Day 7
Don’t Buy Organic Everything—If you’re on a budget, you can feel okay about buying some fruits and vegetables conventionally because they are less likely than others to be polluted with pesticides. This is a budget-saving tip for day 7. Learn more about the foods you can purchase without being organic.

Breakfast 312 energy
One vegan banana bread piece
Peanut butter, 1 tablespoon
morn snack the 162 calories
2.3 cups of edamame
Cucumber, diced, in a cup
1 Tbsp. Citrus-Lime Vinaigrette
You may. Edamame and cucumber should be combined in a bowl with vinaigrette.

Lunch has 325 calories.
Green salad with edamame and beets, 4 cups
420 calories for dinner
Serving of vegan BLATs: 1.
1/8 cup hummus
Sticks made from two medium carrots
$9.62 daily is the cost per serving.

Totals for the day: 1,224 calories, 49 g of protein, 119 g of carbs, 35 g of fiber, 62 g of fat, and 1,852 mg of sodium.

We hope you found it useful, whether you strictly adhered to the meal plan or merely used it as an outline for creating your own vegan meal plan on a tight budget. vegan weight loss meal plan