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

“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.

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.