“Vegan Diet” is so much in fashion these days. But do we know what a vegan diet is? A vegan diet comprises of only plants – such as vegetables, grains, nuts and fruits – and foods made from plants. The dairy products, eggs, and poultry and fish, and other non-vegetarian food is excluded. Here is a 7 days Vegan Diet plan to lose weight ( vegan diet for weight loss ).
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Before we proceed to see the 7 days Vegan Diet plan to lose weight ( vegan diet for weight loss ), Let us first understand what a vegan diet is all about.
Vegan Diet plan to lose weight ( vegan diet for weight loss ):
Thumb rules for a vegan diet:
- Include at least 5 -6 portions of a variety of fruit and vegetables daily
- Select whole grains, complex carbohydrates and avoid refined carbohydrates
- Replace dairy products with low fat, sugar-free soya or almond milk and yogurts
- Consume beans, pulses and other proteins
- Choose MUFA rich oils, omega 3 foodstuffs like flaxseeds, walnuts, soy, and olive oil
- Drink adequate fluids – 2 ½ to 3 liters daily
- Moderate exercise combined with a vegan diet gives a guaranteed weight loss result
Is the vegan diet adequate for the daily nutrient requirements?
7 days Vegan Diet plan to lose weight ( vegan diet for weight loss ) provides adequate calories, fiber, vitamins, and minerals required for weight loss. High proteins are restricted in a vegan diet because dairy and non-vegetarian food are excluded. The normal protein is provided by dals, pulses, and nuts. The milk and products are replaced by either low-fat sugar-free soy milk or almond milk. If the calcium, B12 or iron is insufficient in the diet, it is provided via supplements under professional guidance. Restrict foods and drinks rich in fat or salts like almond or soy milk or any juice.
What are the Benefits of a Vegan Diet?
- Lower body weight
- Reduces the risk of developing various cancer
- Reduces risk of heart ailments
- Lowers cholesterol levels
- Controls blood pressure
- Controls diabetes
- Claims to give a longer lifespan
Keep in check:
- Indulgence for junk food
- Nutrient deficiencies
- Abnormal changes in your weight, skin or hair
7 days Vegan Diet plan to lose weight:
Try the 7 Day Vegan Diet plan to lose weight ( vegan diet for weight loss ) and look for the changes on your own. The vegan diet for weight loss is low in calories. The diet plan provides around 1200 kcals from vegan foods. The diet is high in fiber, moderate in fats and proteins, complex carbohydrates.
Day 1 of a vegan diet for weight loss
Time | Menu | Quantity |
Empty Stomach | Green Juice | 1 glass |
(Palak, ginger, bottlegourd, pudina, coriander, lemongrass, lemon juice | ||
Breakfast | Veg Oats Pancakes | 2 no. (small) |
(Oats, capsicum, onion, tomato) | ||
Green Tea | 1 cup | |
Midmorning | Walnuts + Almonds + Dates + Flaxseeds | 2 + 2 + 1 + 1 teaspoon |
Lunch | Tofu Salad | 1 cup (Tofu 30 – 40 gms) |
Chapatti | 2 no. | |
Vegetable | 1 cup | |
Dal | 1 cup | |
Mid Afternoon | Fruit (No banana, chickoo) | 100- 150 gms |
Snacks | Sprouts | 1 cup |
Dinner | Tomato Soup | 1 cup |
Brown Rice | ¾ cup | |
Sambar | 1 cup | |
Green Leafy Vegetable | 1 cup | |
Bedtime | Fruit | 100 – 150 gms |
Day 2 of a vegan diet for weight loss
Time | Menu | Quantity |
Empty Stomach | Lemon Juice in warm water | 1 glass |
Breakfast | Nachni Satva porridge in water with dates & walnuts | 1 cup + 2 dates + 2 walnut halves |
Green Tea | 1 cup | |
Midmorning | Soy milk (sugarfree) | 150 ml |
Lunch | Salad | 1 cup |
Bajra Roti | 2 no. small | |
Vegetable | 1 cup | |
Pulse | ¾ cup | |
Mid Afternoon | Green tea | 1 cup |
Snacks | Fruit (No banana, chickoo) | 100- 150 gms |
Dinner | Salad | 1 cup |
Chapatti | 2 no. | |
Vegetable | 1 cup | |
Dal | 1 cup | |
Bedtime | Roasted Sunflower seeds | 1 tablespoon |
Day 3 of a vegan diet for weight loss
Time | Menu | Quantity |
Empty Stomach | Mix Vegetable juice | 1 glass |
Breakfast | Daliya Upma | 1 cup |
Cinnamon Tea | 1 cup | |
Midmorning | Boiled moong with moong water | 1 cup |
Lunch | Salad | 1 cup |
Vegetable Pulao | 1 cup | |
Green leafy Vegetable | 1 cup | |
Dal | 1 cup | |
Mid Afternoon | Green tea + Almonds | 1 cup + 5 – 6 no. |
Snacks | Fruit | 100- 150 gms |
Dinner | Salad with flaxseeds | 1 cup + 1 teaspoon |
Jowar Roti | 2 no. small | |
Vegetable | 1 cup | |
Dal | 1 cup | |
Bedtime | Fruit | 100 – 150 gms |
Day 4 of a vegan diet for weight loss
Time | Menu | Quantity |
Empty Stomach | Warm water with a pinch of cinnamon | 1 glass |
Breakfast | Idli | 2 no. |
Sambar | 1 cup | |
Midmorning | Fruit | 100 – 150 gms |
Lunch | Salad | 1 cup |
Chapatti | 2 no. | |
Vegetable | 1 cup | |
Dal | 1 cup | |
Mid Afternoon | Green tea + Almonds | 1 cup + 5 – 6 no. |
Snacks | Fruit | 100 – 150 gms |
Dinner | Salad with flaxseeds | 1 cup + 1 teaspoon |
Brown Rice | ¾ cup | |
Green Leafy Vegetable | 1 cup | |
Sprouts | 1 cup | |
Bedtime | Soy Milk (sugarfree) | 150 ml |
Day 5 of a vegan diet for weight loss
Time | Menu | Quantity |
Empty Stomach | Green Juice | 1 glass |
(Palak, ginger, bottlegourd, pudina, coriander, lemongrass, lemon juice | ||
Breakfast | Moongdal Chilla with veggies | 3 no. (small) |
Green Tea | 1 cup | |
Midmorning | Walnuts + Almonds + Dates + Flaxseeds | 2 + 2 + 1 + 1 teaspoon |
Lunch | Tofu Salad | 1 cup (Tofu 30 – 40 gms) |
Chapatti | 2 no. | |
Vegetable | 1 cup | |
Dal | 1 cup | |
Mid Afternoon | Fruit | 100- 150 gms |
Snacks | Sprouts | 1 cup |
Dinner | Vegetable Soup | 1 cup |
Palak Khichdi | 1 ½ cup | |
Vegetable | 1 cup | |
Bedtime | Fruit | 100 – 150 gms |
Day 6 of a vegan diet for weight loss
Time | Menu | Quantity |
Empty Stomach | Lemon Juice in warm water | 1 glass |
Breakfast | Nachni Dosa | 2 small |
Black Tea/ coffee | 1 cup | |
Midmorning | Soy milk (sugarfree) | 150 ml |
Lunch | Salad | 1 cup |
Jowar Roti | 2 no. small | |
Vegetable | 1 cup | |
Dal | ¾ cup | |
Mid Afternoon | Green tea | 1 cup |
Snacks | Fruit (No banana, chickoo) | 100- 150 gms |
Dinner | Salad | 1 cup |
Chapatti | 2 no. | |
Vegetable | 1 cup | |
Pulse | 1 cup | |
Bedtime | Roasted Sunflower seeds | 1 tablespoon |
Day 7 of a vegan diet for weight loss
Time | Menu | Quantity |
Empty Stomach | Mix Vegetable juice | 1 glass |
Breakfast | Smoothie (Oats + Soy milk + Strawberries + Walnuts ) | 1 glass (2 tablespoon + 150 ml + 100 gms + 4 halves) |
Midmorning | Cinnamon Tea | 1 cup |
Lunch | Salad | 1 cup |
Khichdi | 1 cup | |
Green leafy Vegetable | 1 cup | |
Dal | 1 cup | |
Mid Afternoon | Green tea | 1 cup |
Snacks | Vegetable Soup | 1 cup |
Dinner | Salad with flaxseeds | 1 cup + 1 teaspoon |
Chapatti | 2 no. | |
Vegetable | 1 cup | |
Dal | 1 cup | |
Bedtime | Fruit | 100 – 150 gms |
EndNote:
This 7 days Vegan Diet plan to lose weight ( vegan diet for weight loss ) is calorie and protein-restricted. For a proper nutrient balance, follow this meal plan under professional guidance. With the proper calculation of nutrients, sufficient supplementation, and an appropriate exercise regime you will lose weight as per requirement.
Thanks for your programme for weight lose. We loved it . Thanks
Thanks for reading at Dietburrp 🙂
Can we skip tofu ?
yes