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You are here: Home / DIET PLAN / 7 days Vegan Diet plan to lose weight ( vegan diet for weight loss )

7 days Vegan Diet plan to lose weight ( vegan diet for weight loss )

Last Updated on June 10, 2020 | RD, Payal Banka (Registered Dietitian) 4 Comments

“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 ).

7 days Vegan Diet plan to lose weight ( vegan diet for weight loss )
Image :Copyright: elenabsl / 123RF Stock Photo

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

 

7 days Vegan Diet plan to lose weight ( vegan diet for weight loss )

 

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 MenuQuantity
Empty Stomach Green Juice1 glass
 (Palak, ginger, bottlegourd, pudina, coriander, lemongrass, lemon juice
 
BreakfastVeg Oats Pancakes2 no. (small)
 (Oats, capsicum, onion, tomato)
 Green Tea1 cup
 
MidmorningWalnuts + Almonds + Dates + Flaxseeds2 + 2 + 1 + 1 teaspoon
 
LunchTofu Salad1 cup (Tofu 30 – 40 gms)
 Chapatti2 no.
 Vegetable1 cup
 Dal1 cup
 
Mid AfternoonFruit (No banana, chickoo)100- 150 gms
 
SnacksSprouts1 cup
 
Dinner Tomato Soup1 cup
 Brown Rice¾ cup
 Sambar1 cup
 Green Leafy Vegetable1 cup
 
Bedtime Fruit100 – 150 gms

 

Day 2 of a vegan diet for weight loss

Time MenuQuantity
Empty Stomach Lemon Juice in warm water1 glass
 
BreakfastNachni Satva porridge in water with dates & walnuts1 cup + 2 dates + 2 walnut halves
 Green Tea1 cup
 
MidmorningSoy milk (sugarfree)150 ml
 
LunchSalad1 cup
 Bajra Roti2 no. small
 Vegetable1 cup
 Pulse¾  cup
 
Mid AfternoonGreen tea1 cup
 
SnacksFruit (No banana, chickoo)100- 150 gms
 
Dinner Salad1 cup
 Chapatti2 no.
 Vegetable1 cup
 Dal1 cup
 
Bedtime Roasted Sunflower seeds1 tablespoon

 

 

Day 3 of a vegan diet for weight loss

Time MenuQuantity
Empty Stomach Mix Vegetable juice1 glass
 
BreakfastDaliya Upma1 cup
 Cinnamon Tea1 cup
 
MidmorningBoiled moong with moong water1 cup
 
LunchSalad1 cup
 Vegetable Pulao1 cup
 Green leafy Vegetable1 cup
 Dal1 cup
 
Mid AfternoonGreen tea + Almonds1 cup + 5 – 6  no.
 
SnacksFruit100- 150 gms
 
Dinner Salad with flaxseeds1 cup + 1 teaspoon
 Jowar Roti2 no. small
 Vegetable1 cup
 Dal1 cup
 
Bedtime Fruit100 – 150 gms

 

Day 4 of a vegan diet for weight loss

Time MenuQuantity
Empty Stomach Warm water with a pinch of cinnamon1 glass
 
BreakfastIdli2 no.
 Sambar1 cup
 
MidmorningFruit100 – 150 gms
 
LunchSalad1 cup
 Chapatti2 no.
 Vegetable1 cup
 Dal1 cup
 
Mid AfternoonGreen tea + Almonds1 cup + 5 – 6  no.
 
SnacksFruit100 – 150 gms
 
Dinner Salad with flaxseeds1 cup + 1 teaspoon
 Brown Rice¾ cup
 Green Leafy Vegetable1 cup
 Sprouts1 cup
 
Bedtime Soy Milk (sugarfree)150 ml

 

Day 5 of a vegan diet for weight loss

Time MenuQuantity
Empty Stomach Green Juice1 glass
 (Palak, ginger, bottlegourd, pudina, coriander, lemongrass, lemon juice
 
BreakfastMoongdal Chilla with veggies3 no. (small)
 Green Tea1 cup
 
MidmorningWalnuts + Almonds + Dates + Flaxseeds2 + 2 + 1 + 1 teaspoon
 
LunchTofu Salad1 cup (Tofu 30 – 40 gms)
 Chapatti2 no.
 Vegetable1 cup
 Dal1 cup
 
Mid AfternoonFruit100- 150 gms
 
SnacksSprouts1 cup
 
Dinner Vegetable Soup1 cup
 Palak Khichdi1 ½ cup
 Vegetable1 cup
 
Bedtime Fruit100 – 150 gms

 

Day 6 of a vegan diet for weight loss

Time MenuQuantity
Empty Stomach Lemon Juice in warm water1 glass
 
BreakfastNachni Dosa2 small
 Black Tea/ coffee1 cup
 
MidmorningSoy milk (sugarfree)150 ml
 
LunchSalad1 cup
 Jowar Roti2 no. small
 Vegetable1 cup
 Dal¾  cup
 
Mid AfternoonGreen tea1 cup
 
SnacksFruit (No banana, chickoo)100- 150 gms
 
Dinner Salad1 cup
 Chapatti2 no.
 Vegetable1 cup
 Pulse1 cup
 
Bedtime Roasted Sunflower seeds1 tablespoon

 

Day 7 of a vegan diet for weight loss

Time MenuQuantity
Empty Stomach Mix Vegetable juice1 glass
 
BreakfastSmoothie (Oats + Soy milk + Strawberries + Walnuts )1 glass (2 tablespoon + 150 ml + 100 gms + 4 halves)
 
 
MidmorningCinnamon Tea1 cup
 
LunchSalad1 cup
 Khichdi1 cup
 Green leafy Vegetable1 cup
 Dal1 cup
 
Mid AfternoonGreen tea1 cup
 
SnacksVegetable Soup1 cup
 
Dinner Salad with flaxseeds1 cup + 1 teaspoon
 Chapatti2 no.
 Vegetable1 cup
 Dal1 cup
 
Bedtime Fruit100 – 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.

 

Check our other diet plan for weight loss –

  • An Indian version of the Keto diet.
  • GM diet plan vegetarian for losing 3-4 kgs in a week .
  • The Indian version of the 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.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Reader Interactions

Add your comment

Comments

  1. AJITA MISHRA

    May 4, 2021 at 11:20 pm

    Thanks for your programme for weight lose. We loved it . Thanks

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 5, 2021 at 11:56 pm

      Thanks for reading at Dietburrp 🙂

      Reply
  2. Janki Patel

    October 3, 2020 at 10:12 am

    Can we skip tofu ?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 8, 2020 at 9:46 pm

      yes

      Reply

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