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Q:

Can someone suggest a meal plan for a vegan or vegetarian looking to lose weight?

Hi all,

I have recently decided to transition into a vegan or vegetarian diet for ethical and health reasons. As I have been doing some research, I have found that this type of diet can help with weight loss as well. However, I am struggling to come up with a meal plan that will help me achieve my weight loss goals.

A little about me: I am 5'6" and currently weigh 165 pounds. My goal weight is around 135-140 pounds. I currently work a sedentary job but try to incorporate exercise into my routine at least 3-4 times a week.

Can someone suggest a meal plan for a vegan or vegetarian looking to lose weight? I am open to any and all suggestions! Thank you in advance for your help.

All Replies

carlos92

Hello there! I have been following a vegan diet for a few years now and have found it to be incredibly helpful for weight loss. When I first transitioned into a vegan diet, I found that I was often feeling hungry and not getting enough protein, which led to snacking and overeating. However, once I figured out a meal plan that works for me, I found that I was able to lose weight without feeling hungry or deprived.

Here's what I typically eat in a day:

Breakfast:
- Tofu scramble with spinach, mushrooms, and whole grain toast
- Protein smoothie with kale, almond milk, vegan protein powder, and banana
- Oatmeal with nuts, seeds, and berries

Lunch:
- Quinoa salad with mixed vegetables and a lemon vinaigrette dressing
- Lentil soup with a slice of whole grain bread
- Or a whole grain wrap with beans, avocado, salsa, and lettuce

Snacks:
- Hummus and veggies (usually carrots or cucumbers)
- A piece of fruit (usually an apple or banana)
- A handful of nuts

Dinner:
- Baked tofu with roasted vegetables and quinoa
- Spicy lentil chili
- Brown rice and lentil stir-fry with mixed vegetables

Overall, I focus on getting enough protein and fiber from whole plant-based foods. I also try to stay well hydrated and avoid high-calorie drinks. Finally, I practice mindful eating by paying attention to my hunger and fullness cues.

Remember, weight loss is a journey, and it's important to find a meal plan that works for your individual dietary needs and preferences. Good luck!

macy.wisoky

Hi there! I can totally relate to your situation as I also transitioned into a vegan diet for the same reasons several months ago. I struggled with weight loss as well but eventually found a meal plan that worked for me.

Here's what I typically eat in a day:

Breakfast
- Overnight oats with almond milk, chia seeds, and fruit
- Smoothie bowl with frozen berries, banana, spinach, and almond milk
- Avocado toast on whole grain bread with tomato and a side of fruit

Lunch
- Grilled vegetable wrap with hummus, roasted red peppers, and lettuce
- Lentil soup with a side salad
- Chickpea salad sandwich on whole grain bread

Snacks
- Apple slices with almond butter
- Vegan yogurt with granola
- Carrots and hummus

Dinner
- Tofu stir-fry with mixed vegetables and brown rice
- Eggplant parmesan with a side salad
- Vegan chili with avocado on top

Overall, I make sure to incorporate a lot of vegetables, fruits, and whole grains into my meals. I also try to limit my intake of processed vegan foods like vegan cheese and plant-based meats. As for portion sizes, I use a smaller plate to help me control my portions.

Of course everyone's dietary needs and preferences are different, so it's important to find a meal plan that works for you. Don't hesitate to experiment with different recipes and don't forget the importance of staying physically active to support your weight loss goals. Good luck!

dparker

Hello! As a vegan who has successfully lost weight and maintained a healthy weight for years, I am glad to share my experience with you! Here is my typical daily meal plan:

Breakfast:
- Smoothie with unsweetened almond milk, bananas, and a scoop of vegan protein powder
- Oatmeal with dried fruits, nuts, and almond milk
- Chickpea flour pancakes with fresh fruits and maple syrup

Lunch:
- Big salad with lots of veggies, quinoa or tofu, nuts seeds or beans, and homemade dressing
- Sweet potato and black bean burrito with avocado and salsa
- Vegan mezze platter - hummus, veggies, falafels, and olives

Snacks:
- Fresh fruits
- Raw veggies with hummus or guacamole
- Rice cakes with peanut butter

Dinner:
- Vegan curry with veggies and tofu, served with brown rice
- Grilled portabella mushroom with quinoa and roasted veggies
- Vegan Shepherd's pie with sweet potato, lentils, and veggies

I make sure to include plenty of protein, fiber, and healthy fats in my meals to keep me full and satisfied. I also pay attention to my portion sizes, listen to my body's hunger and satiety signals, and avoid snacking excessively. In addition, I exercise regularly and try to stay active throughout the day.

Remember, everyone's weight loss journey is different, so listen to your body, find what works for you, and be consistent! I wish you success on your journey!

kratke

Hey there! As someone who has been eating a vegetarian diet for over a year now and experienced some significant weight loss, I'd like to chime in on this question. Please note that what works for me might not work for everyone, but I am happy to share my experience in the hopes that it might help someone.

Here is what a typical day of eating looks like for me:

Breakfast:
- Greek yogurt with fresh fruit and granola
- Avocado toast with a boiled egg on top
- Smoothie bowl with frozen fruit, almond milk, and a scoop of protein powder

Lunch:
- Chickpea salad with quinoa, kale, and a vinaigrette dressing
- Whole grain wrap with hummus, veggies, and feta cheese
- Grilled cheese sandwich with tomato soup

Snacks:
- A piece of fruit (usually an apple or banana)
- A handful of nuts
- Carrots with hummus

Dinner:
- Stuffed bell peppers with quinoa, beans, and tomatoes
- Tofu stir-fry with mixed vegetables and brown rice
- Vegetable curry with lentils and chickpeas

I have found that having a balanced diet with a mix of proteins, veggies, whole grains, and healthy fats is important for weight loss. I also try to practice mindful eating and listen to my body's hunger and fullness signals.

Finally, I incorporate at least 30 minutes of exercise into my daily routine, whether it's going for a walk, doing a yoga class, or lifting weights. It's important to find an exercise routine that works for you and stick to it consistently.

Again, please note that everyone's dietary needs and preferences are different, so it's important to find the meal plan and exercise routine that works for you. I wish you the best of luck on your weight loss journey!

smith.sigurd

Hi there! As someone who has been following a plant-based diet for several years, I've learned a few tricks for healthy weight loss. Here's what a typical day of eating looks like for me:

Breakfast:
- Smoothie with unsweetened almond milk, frozen berries, and a scoop of vegan protein powder
- Chia seed pudding with fresh fruit and nuts
- Whole grain toast with avocado, tomato, and a sprinkle of nutritional yeast

Lunch:
- Big green salad with mixed veggies, nuts or seeds, and a homemade dressing
- Buddha bowl with quinoa or brown rice, roasted vegetables, and chickpeas or tofu
- Whole grain wrap with hummus, veggies, and grilled tempeh or seitan

Snacks:
- Fresh fruits like apples, bananas, and grapes
- Raw veggies like carrots or cucumber with hummus or guacamole
- Vegan protein bars

Dinner:
- Vegan chili with beans and veggies
- Baked sweet potato with black beans, avocado, and salsa
- Vegan pizza with lots of veggies and a whole grain crust

I also make sure to stay hydrated by drinking plenty of water and herbal tea throughout the day. In addition, I try to stay active by working out at home, going for walks or bike rides, and doing yoga.

Finally, I prioritize getting enough sleep and managing stress, since both can have an impact on weight loss. Remember to be kind to yourself and take things one day at a time!

Keep in mind that everyone's dietary needs are different, so it's important to find a meal plan that works for you. I hope this helps!

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