7-DAY VEGAN DIET PLAN FOR WEIGHT LOSS
Vegan shopping list:
Vegan Shopping List for a Low-Carb Diet
Here’s a handy list to get you started:
Other Essentials: Coconut milk, almond milk (unsweetened), nutritional yeast (for flavor and B12), and spices for variety and flavor.
Protein: Tofu, tempeh, seitan, edamame, chickpeas, black beans, lentils (moderate portions for low-carb), and pea protein powder.
Leafy Greens: Spinach, kale, arugula, collard greens, and Swiss chard.
Low-Carb Veggies: Broccoli, cauliflower, zucchini, bell peppers, asparagus, and mushrooms.
Healthy Fats: Avocado, olives, nuts (like almonds, walnuts), seeds (chia, flax, hemp), and coconut or olive oil.
Berries: Strawberries, blueberries, raspberries (in moderation due to carbs but packed with fiber).
7-DAY VEGAN DIET PLAN FOR WEIGHT LOSS
Sample Low-Carb Vegan Meal Plan (Around 1,200-1,600 Calories)
Day 1
Breakfast: Chia pudding with 1/2 cup unsweetened almond milk, 2 tbsp chia seeds, a handful of raspberries, and a sprinkle of shredded coconut.
Lunch: Spinach salad with avocado, cherry tomatoes, hemp seeds, and a tahini-lemon dressing.
Dinner: Stir-fried tofu with broccoli, bell peppers, and cauliflower rice.
Snack: 1/4 cup almonds or walnuts.
Day 2
Breakfast: Smoothie with 1/2 cup unsweetened almond milk, 1/2 cup spinach, a small handful of berries, 1 tbsp chia seeds, and a scoop of vegan protein powder.
Lunch: Zucchini noodles with avocado sauce, cherry tomatoes, and a sprinkle of sunflower seeds.
Dinner: Grilled portobello mushrooms with a side of steamed asparagus and sautéed zucchini.
Snack: Cucumber slices with 2 tbsp almond butter.
Day 3
Breakfast: Vegan yogurt with a handful of berries, 1 tbsp flax seeds, and a few walnuts.
Lunch: Lettuce wraps with sliced avocado, cucumber, shredded carrots, and a sprinkle of hemp seeds.
Dinner: Cauliflower and bell pepper stir-fry with tempeh and coconut aminos.
Snack: Celery sticks with guacamole.
Day 4
Breakfast: Tofu Scramble
Ingredients: 1/2 cup crumbled tofu, 1/4 cup chopped bell peppers, 1/4 cup mushrooms, spinach, and spices (like turmeric, paprika, and garlic powder)
Cooking Tip: Sauté the tofu with the veggies and spices until golden.
Approx. 250 calories, 10g carbs, 15g protein, 15g fat.
Lunch: Kale and Avocado Salad
Ingredients: 2 cups chopped kale, 1/4 avocado, 1/4 cup sliced cucumber, cherry tomatoes, 2 tbsp hemp seeds, and a lemon-tahini dressing
Approx. 350 calories, 15g carbs, 10g protein, 25g fat.
Dinner: Cauliflower Steaks with Roasted Brussels Sprouts
Ingredients: 1 large cauliflower steak, 1 cup Brussels sprouts, olive oil, garlic, and spices (like thyme or rosemary)
Cooking Tip: Roast the cauliflower and Brussels sprouts in the oven with olive oil and spices until crispy.
Approx. 400 calories, 20g carbs, 15g protein, 25g fat.
Snack: Mixed Nuts and Berries
Ingredients: 1/4 cup almonds or walnuts and a handful of raspberries
Approx. 200 calories, 10g carbs, 5g protein, 15g fat.
Day 5
Breakfast: Coconut Chia Pudding
Ingredients: 1/2 cup unsweetened almond milk, 2 tbsp chia seeds, 1 tbsp shredded coconut, and a few sliced strawberries
Approx. 250 calories, 10g carbs, 8g protein, 15g fat.
Lunch: Stuffed Avocado with Spiced Chickpeas
Ingredients: 1/2 avocado stuffed with 1/4 cup spiced chickpeas (cooked with a pinch of paprika, cumin, and salt), on a bed of mixed greens
Approx. 350 calories, 20g carbs, 10g protein, 25g fat.
Dinner: Zucchini Noodles with Pesto and Grilled Tofu
Ingredients: 1 cup zucchini noodles, 1/4 cup pesto (made from basil, olive oil, and pine nuts), 1/2 cup grilled tofu
Approx. 400 calories, 15g carbs, 20g protein, 25g fat.
Snack: Celery Sticks with Almond Butter
Ingredients: 3-4 celery sticks and 2 tbsp almond butter
Approx. 200 calories, 7g carbs, 5g protein, 18g fat.
Day 6
Breakfast: Green Smoothie
Ingredients: 1 cup almond milk, 1/2 cup spinach, 1/4 avocado, 1 tbsp chia seeds, and a few blueberries
Approx. 300 calories, 12g carbs, 8g protein, 18g fat.
Lunch: Roasted Veggie Bowl
Ingredients: 1 cup roasted zucchini, bell peppers, broccoli, and cauliflower, with a drizzle of tahini dressing and a sprinkle of sesame seeds
Approx. 400 calories, 20g carbs, 10g protein, 25g fat.
Dinner: Eggplant and Mushroom Stir-Fry
Ingredients: 1/2 cup sliced eggplant, 1/2 cup mushrooms, 1/2 cup bell pepper, garlic, ginger, and coconut aminos, served over a small bed of mixed greens
Approx. 350 calories, 18g carbs, 15g protein, 15g fat.
Snack: Cucumber Slices with Guacamole
Ingredients: 1/2 cucumber sliced and 1/4 cup guacamole
Approx. 200 calories, 10g carbs, 3g protein, 18g fat.
Day 7
Breakfast: Almond Flour Pancakes
Ingredients: 1/4 cup almond flour, 1 tbsp chia seeds, 1/4 cup almond milk, and a sprinkle of cinnamon, served with a few sliced strawberries
Approx. 300 calories, 15g carbs, 10g protein, 20g fat.
Lunch: Spinach Salad with Grilled Tempeh
Ingredients: 2 cups spinach, 1/2 cup grilled tempeh, cherry tomatoes, cucumber, and a balsamic vinaigrette
Approx. 350 calories, 15g carbs, 20g protein, 18g fat.
Dinner: Vegan Stuffed Bell Peppers
Ingredients: 1 bell pepper stuffed with a mixture of cauliflower rice, sautéed mushrooms, onions, and spices, topped with nutritional yeast
Approx. 400 calories, 20g carbs, 15g protein, 20g fat.
Snack: Handful of Mixed Nuts
Ingredients: 1/4 cup mixed nuts (like almonds, walnuts, and macadamia nuts)
Approx. 200 calories, 5g carbs, 5g protein, 20g fat.
This low-carb vegan meal plan provides balanced meals and snacks while keeping the carb count lower by focusing on non-starchy vegetables, healthy fats, and plant-based protein. This plan is also flexible, so feel free to swap ingredients based on your personal preferences while maintaining similar macros. Remember to drink plenty of water and listen to your body’s hunger cues.
