“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 vegan diet is all about .
Thumb rules for 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 yoghurts
- Consume beans, pulses and other proteins
- Choose MUFA rich oils, omega 3 food stuffs like flaxseeds, walnuts, soya and olive oil
- Drink adequate fluids – 2 ½ to 3 litres daily
- Moderate exercise combined with vegan diet gives a guaranteed weight loss result
Is the vegan diet adequate for daily nutrient requirement?
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 vegan diet because dairy and non-vegetarian food is 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 salt like almond or soy milk or any juice.
what are the Benefits of Vegan Diet ?
- Lower body weight
- Reduces risk of developing various cancer
- Reduces risk of heart ailments
- Lowers cholesterol levels
- Controls blood pressure
- Controls diabetes
- Claims to give 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 ( vegan diet for weight loss )
Try the 7 days Vegan Diet plan to lose weight ( vegan diet for weight loss ) and look for the changes on your own. 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 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 | |
| Bed time | Fruit | 100 – 150 gms |
Day 2 of 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 | |
| Bed time | Roasted Sunflower seeds | 1 tablespoon |
Day 3 of 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 | |
| Bed time | Fruit | 100 – 150 gms |
Day 4 of 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 | |
| Bed time | Soy Milk (sugarfree) | 150 ml |
Day 5 of 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 | |
| Bed time | Fruit | 100 – 150 gms |
Day 6 of 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 | |
| Bed time | Roasted Sunflower seeds | 1 tablespoon |
Day 7 of 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 | |
| Bed time | Fruit | 100 – 150 gms |
End Note:
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 proper calculation of nutrients, sufficient supplementation and an appropriate exercise regime you will lose weight as per requirement.
Check our other diet plan for weight loss –
- Indian version of Keto diet .
- GM diet plan vegetarian for losing 3-4 kgs in week .
- Indian version of Atkins diet for weight loss .
- GM diet plan Non – vegetarian for weight loss.
- Indian paleo diet for weight loss .
- Indian zone diet for weight loss .
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