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 –

This post was Last Updated on June 10, 2020

RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian) Payal 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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