You are currently viewing 7-Day Vegan Meal Plan for Weight Loss

7-Day Vegan Meal Plan for Weight Loss

Looking to shed some pounds while embracing a delicious and healthy vegan lifestyle? You’ve come to the right place! This 7-Day Vegan Weight Loss Meal Plan is packed with vibrant flavors, essential nutrients, and the power to fuel your weight loss journey.

Why Plan Your Meals?

Planning your meals is a game-changer, helping you:

  • Stay on track: No more scrambling for last-minute meals that might derail your progress.
  • Save time: Planning ahead frees up your precious time for other activities.
  • Save money: You’ll avoid impulse grocery purchases and unhealthy restaurant temptations.
  • Fuel your body: Balanced meals ensure you get the nutrients your body needs to thrive.

Plant-Powered Weight Loss:

Being vegan doesn’t automatically mean weight loss. However, creating a slight calorie deficit is key for shedding pounds. This plan helps you achieve that while keeping you energized and satisfied!

Your Delicious Week Ahead:

This sample meal plan is designed for someone needing around 2,000 calories daily. Remember, individual needs may vary. Always consult a registered dietitian for personalized guidance.

What’s Included:

  • 3 delicious and easy-to-prepare meals and 2 satisfying snacks per day
  • Approximately 1,500-1,750 calories daily
  • Focus on plant-based protein without exceeding calorie limits
  • Flexibility to swap and adjust based on your preferences

Taking Care of You:

  • Mind the gaps: Vegans are at higher risk for certain deficiencies. This plan helps you stay on top of your essential vitamins and minerals.
  • Hydrate right: While beverages are not included, prioritize water and limit sugary drinks.
  • Listen to your body: Consult a healthcare professional for personalized advice and support.

Ready to Dive In?

Each day features tasty, easy-to-make meals and snacks, along with handy macronutrient breakdowns to help you make informed choices.

Bonus Tips:

  • Portion control is key: Don’t overeat, even healthy foods!
  • Prioritize protein: Aim for protein at each meal to stay satisfied.
  • Keep it simple: Use readily available ingredients for easy meal prep.
  • Spice it up!: Experiment with seasonings and dressings to keep things exciting.
  • Listen to your body: Take diet breaks to avoid burnout and plateaus.


A vegan diet is a journey, not just a weight loss destination. This plan empowers you to achieve your weight loss goals while staying true to your plant-based values. Happy eating!

7-Day Vegetarian Meal Plan

  • Day 1 Total: 1,714 calories, 80g protein, 208g carbs, 76g fat
  • Day 2 Total: 1,567 calories, 79g protein, 198g carbs, 66g fat
  • Day 3 Total: 1,553 calories, 54g protein, 167g carbs, 82g fat
  • Day 4 Total: 1,684 calories, 83g protein, 184g carbs, 87g fat
  • Day 5 Total: 1,722 calories, 75g protein, 238g carbs, 62g fat
  • Day 6 Total: 1,710 calories, 72g protein, 185g carbs, 86g fat
  • Day 7 Total: 1,659 calories, 70g protein, 215g carbs, 73g fat

Day 1:

  • Breakfast: 2 slices wheat toast, 2 tbsp almond butter, 1 tbsp hemp seeds.
  • Snack: 1 cup edamame (salted, in pod), 1 cup sliced carrots.
  • Lunch: 1 whole wheat pita, 1/2 cup hummus, 2 slices tomato, 2 lettuce leaves, 2 slices red onion.
  • Snack: 3 cups air-popped popcorn, 1 oz raisins, 1 oz almonds.
  • Dinner: 1/2 cup cooked quinoa, 1/4 cup garbanzo beans, 1/4 cup diced tomato, 1/4 cup diced red onion, 1 cup baby spinach, 1 tsp olive oil, 1 tbsp lemon juice, 1 tbsp hemp seeds.

Day 2:

  • Breakfast: Smoothie with 1 scoop plant-based protein powder, 1 cup unsweetened almond milk, 1 cup frozen blueberries, 1/2 frozen medium banana, 1 tbsp flax seeds, ice (optional).
  • Snack: 20 roasted plantain chips, 1/4 cup sunflower seeds (in the shell).
  • Lunch: 3/4 cup cooked quinoa, 1/4 cup shelled edamame, 2 cups spring mix lettuce, 1 tsp olive oil, 1 tbsp balsamic vinegar, 1/2 medium red bell pepper (chopped), 1 green onion (finely chopped).
  • Snack: 1 slice wheat bread, 2 tbsp peanut butter, 1 tbsp hemp seeds, 1/2 banana (sliced).
  • Dinner: 1 cup cooked whole wheat noodles, 1 tbsp vegan pesto, 1/4 cup peas.

Day 3:

  • Breakfast: Overnight Chia Oats: 1/2 cup dry oats, 1 cup unsweetened almond milk, 2 tbsp chia seeds, a dash of salt, and cinnamon. Top with 1 oz slivered almonds.
  • Snack: 1/4 cup pistachios (in the shell).
  • Lunch: Black Bean Quesadilla: 1 (6-7 inch) flour tortilla, 1/2 cup shredded vegan cheese, 1/4 cup black beans; served with 2 tbsp salsa.
  • Snack: 1/2 cup guacamole, 1 red bell pepper (sliced).
  • Dinner: Vegan Poke Bowl: 3/4 cup cooked white rice, 1/2 cup shelled edamame, 1/2 cup diced cucumber, 1/2 cup sliced carrots, 1 tsp sesame oil, 1 tsp toasted sesame seeds, 1/4 avocado (diced), 1 tbsp sriracha (optional).

Day 4:

  • Breakfast: 1 (6-7 inch) wheat tortilla, 2 tbsp vegan cream cheese, 2 tbsp raspberry jam, 2 tbsp hemp seeds, 1/4 cup raspberries.
  • Snack: 20 roasted plantain chips, 1 cup grapes.
  • Lunch: 2 cups chopped romaine lettuce, 1/2 cup black beans, 1/4 cup corn kernels, 1/4 cup diced avocado, 3 tbsp hemp seeds, 2 tbsp diced tomato, 2 tbsp diced onion, 2 tbsp chopped cilantro, 1 tbsp lime juice.
  • Snack: 1 scoop plant-based protein powder mixed in coffee or water, 1-ounce cashews.
  • Dinner: 6 ounces grilled firm tofu, 1 small baked sweet potato, 1 tbsp coconut butter, 1 cup steamed broccoli.

Day 5:

  • Breakfast: 1/2 cup cooked quinoa, 1 tsp maple syrup, 1 tsp lime juice, 1 tbsp chopped fresh cilantro, 1/4 cup sliced strawberries, 1/4 cup diced mangos, 1/4 cup blueberries, 3 tbsp hemp seeds.
  • Snack: Peanut Butter Cup Chia Pudding (use maple syrup instead of honey, with unsweetened almond milk).
  • Lunch: 2 cups lentil soup.
  • Snack: 1/4 cup roasted chickpeas, 1 cup grapes.
  • Dinner: 2 (4-inch) corn tortillas, 1 cup pinto beans, 1/4 cup salsa, 1/4 avocado (diced), 1/4 cup chopped cilantro.

Day 6:

  • Breakfast: 1 slice toasted wheat bread, 1 tbsp peanut butter, 1/2 medium banana (sliced), 1 tbsp hemp seeds.
  • Snack: 1 oz almonds, 1 oz raisins.
  • Lunch: 1 cup chickpeas (rinsed and drained), 1/4 cup diced tomato, 1/2 cup diced cucumber, 1/2 cup diced bell pepper, 2 tbsp chopped cilantro, 1 tbsp olive oil, 1 tbsp lemon juice, salt and pepper to taste.
  • Snack: 1 scoop plant-based protein powder mixed in coffee or water.
  • Dinner: 1 cup cooked quinoa, 1/2 cup chopped kale, 1/4 cup baked sweet potatoes (diced), 1/4 cup diced avocado, 1/4 cup sliced canned beets, 2 tbsp chopped almonds, 1 tbsp hemp seeds, 1 tbsp lemon juice, 1 tbsp olive oil.

Day 7:

  • Breakfast: Smoothie with 4 oz firm tofu, 1 cup frozen mango, 1 cup unsweetened almond milk, 1 tbsp hemp seeds, ice (optional).
  • Snack: 1-ounce cashews, 1/4 cup blueberries, 1 cup sliced strawberries.
  • Lunch: 1 (6-7 inch) flour tortilla, 1/2 cup hummus, 1 tsp sriracha, 1/4 cup avocado (mashed), 2 slices tomato.
  • Snack: 1 medium apple, 2 tbsp almond butter.
  • Dinner: 1 cup cooked wheat noodles, 1/4 cup marinara sauce, 2 cups spinach (wilted), 1 cup steamed broccoli, 1/4 cup shredded vegan cheese.

Ready to transform your body and taste buds with the power of plants? This 7-Day Vegan Meal Plan is your ultimate guide to delicious, nutritious, and satisfying weight loss.


  • Listen to your body: This plan is a starting point. Adjust it to fit your unique needs and preferences.
  • Consistency is key: Stick to the plan as closely as possible for best results.
  • Celebrate your progress: Weight loss takes time. Be patient and celebrate your milestones along the way.

With this plan, you’ll be well on your way to a healthier, happier, and more vibrant you!

Leave a Reply