7-Day Vegan Weight Loss Meal Plan & Recipe Prep

Following a weight loss diet is not easy, but doing so while living a vegan lifestyle takes it to a different level. Taking time to plan out your meals for the week can help you ensure you're meeting your daily nutrient needs and getting a variety of foods and flavors. Finding ways to incorporate a balance of nutrients (protein, carbohydrates, and dietary fats) is essential when sticking to a vegan weight loss meal plan to keep you energized and satisfied.

Meal planning can help keep you on track, regardless of your nutrition goal. Prepping and planning don’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition is Important for a Vegan Weight Loss Diet

The vegan diet itself is not a weight loss diet. Cutting out meat, eggs, seafood, and dairy is not the answer to losing body fat. However, if you have a weight loss goal but also ethically prefer to follow a plant-based vegan lifestyle, you can lose weight with some planning and preparation.

Research published in the journal Nutrition found that compared to other eating patterns, vegan diets can be very effective for weight loss and also for improving other aspects of your health.

The key is to create a calorie deficit while meeting your nutrient needs. To lose weight, it is generally thought that you need to create a calorie deficit of between 250 and 500 calories per day. This can be accomplished using exercise, diet, or a combination of both.

The vegan weight loss diet can be challenging because high protein foods like those from animal proteins tend to be more satisfying and satiating than carbohydrates. Cutting out those foods, or swapping in some highly processed alternatives, could mean a less satisfying diet. If you feel hungry, restricted, or deprived, you're more likely to sway from the plan which may delay you from reaching your goal.

One way to improve your chances of enjoying your food and preventing hunger pangs shortly after eating is to find the right balance of fats, fiber, protein, and nutrients for you. Following a vegan weight loss meal plan like the one provided can help you do just that.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

This vegan weight loss meal plan includes 3 meals and 2 snacks per day. The daily calorie goals are between 1,500-1,750 calories per day, compensating for the 250-500 calorie deficit required for weight loss. The meal plan will focus on incorporating as much plant-based protein as possible without going over calorie limits. Feel free to make food swaps where necessary as long as they provide equivalent nutritional values.

When following a vegan lifestyle you're at risk of deficiencies in vitamin B12, iron, calcium, iodine, niacin (vitamin B3), riboflavin (vitamin B2), vitamin D, zinc, omega-3 fatty acids, and quality protein. For that reason, this meal plan aims to help you create a meal plan that mitigates the risk of deficiency.

Download the 7-Day Vegan Weight Loss Meal Plan

Download the Meal Plan

Day 1

Breakfast

• 2 slices wheat toast
• 2 tablespoons almond butter
• 1 tablespoon hemp seeds

Macronutrients: approximately 400 calories, 16 grams protein, 34 grams carbohydrates, and 24 grams fat

Snack

• 1 cup salted and prepared edamame, in the pod
• 1 cup sliced carrots

Macronutrients: approximately 238 calories, 20 grams protein, 25 grams carbohydrates, and 8 grams fat

Lunch

• 1 whole wheat pita
• 1/2 cup hummus
• 2 slices tomato
• 2 lettuce leaves
• 2 slices red onion

Macronutrients: approximately 392 calories, 18 grams protein, 57 grams carbohydrates, and 14 grams fat

Snack

• 3 cups air-popped popcorn
• 1 ounce raisins
• 1 ounce almonds

Macronutrients: approximately 346 calories, 9 grams protein, 47 grams carbohydrates, and 16 grams fat

Dinner

• 1/2 cup cooked quinoa
• 1/4 cup garbanzo beans
• 1/4 cup diced tomato
• 1/4 cup diced red onion
• 1 cup baby spinach leaves
• 1 teaspoon olive oil
• 1 tablespoon lemon juice
• 1 tablespoon hemp seeds

Macronutrients: approximately 339 calories, 7 grams protein, 45 grams carbohydrates, and 13 grams fat

Daily Totals: 1,714 calories, 80 grams protein, 208 grams carbohydrates, and 76 grams fat

Day 2

Breakfast

• Smoothie: 1 scoop plant-based protein powder, 1 cup unsweetened almond milk, 1 cup frozen blueberries, 1/2 frozen medium banana, 1 tablespoon flax seeds, ice (optional)

Macronutrients: approximately 296 calories, 33 grams protein, 8 grams carbohydrates, and 39 grams fat

Snack

• 20 roasted plantain chips
• 1/4 cup sunflower seeds, in the shell

Macronutrients: approximately 227 calories, 3 grams protein, 21 grams carbohydrates, and 15 grams fat

Lunch

• 3/4 cup cooked quinoa
• 1/4 cup shelled edamame
• 2 cups spring mix lettuce
• 1 teaspoon olive oil
• 1 tablespoon balsamic vinegar
• 1/2 medium red bell pepper, chopped
• 1 green onion, finely chopped

Macronutrients: approximately 305 calories, 13 grams protein, 46 grams carbohydrates, and 8 grams fat

Snack

• 1 slice wheat bread
• 2 tablespoons peanut butter
• 1 tablespoon hemp seeds
• 1/2 banana, sliced

Macronutrients: approximately 385 calories, 15 grams protein, 36 grams carbohydrates, and 23 grams fat

Dinner

• 1 cup cooked whole wheat noodles
• 1 tablespoon vegan pesto
• 1/4 cup peas

Macronutrients: approximately 354 calories, 13 grams protein, 56 grams carbohydrates, and 11 grams fat

Daily Totals: 1,567 calories, 79 grams protein, 198 grams carbohydrates, and 66 grams fat

Day 3

Breakfast

• Overnight Chia Oats: combine 1/2 cup dry oats, 1 cup unsweetened almond milk, 2 tablespoons chia seeds, a dash of salt, and a dash of cinnamon. Cover and refrigerate overnight. Top with 1 ounce slivered almonds.

Macronutrients: approximately 470 calories, 16 grams protein, 45 grams carbohydrates, and 27 grams fat

Snack

• 1/4 cup pistchios, in the shell

Macronutrients: approximately 160 calories, 6 grams protein, 8 grams carbohydrates, and 13 grams fat

Lunch

• Black Bean Quesadilla: 1 (6-7 inch) flour tortilla, 1/2 cup shredded vegan cheese, 1/4 cup black beans; heat on a skillet at medium heat, flip halfway and cook until quesadilla is warmed through. Serve with 2 tablespoons salsa.

Macronutrients: approximately 297 calories, 14 grams protein, 40 grams carbohydrates, and 10 grams fat

Snack

• 1/2 cup guacamole
• 1 red bell pepper, sliced

Macronutrients: approximately 208 calories, 3 grams protein, 18 grams carbohydrates, and 16 grams fat

Dinner

• Vegan Poke Bowl: 3/4 cup cooked white rice, 1/2 cup shelled edamame, 1/2 cup diced cucumber, 1/2 cup sliced carrots, 1 teaspoon sesame oil, 1 teaspoon toasted sesame seeds, 1/4 avocado diced, 1 tablespoon sriracha (optional)

Macronutrients: approximately 418 calories, 15 grams protein, 57 grams carbohydrates, and 16 grams fat

Daily Totals: 1,553 calories, 54 grams protein, 167 grams carbohydrates, and 82 grams fat

Day 4

Breakfast

• 1 (6-7 inch) wheat tortilla
• 2 tablespoons vegan cream cheese
• 2 tablespoons raspberry jam
• 2 tablespoons hemp seeds
• 1/4 cup raspberries

Macronutrients: approximately 396 calories, 14 grams protein, 51 grams carbohydrates, and 23 grams fat

Snack

• 20 roasted plantain chips
• 1 cup grapes

Macronutrients: approximately 244 calories, 1 grams protein, 46 grams carbohydrates, and 7 grams fat

Lunch

• 2 cups chopped romaine lettuce
• 1/2 cup black beans
• 1/4 cup corn kernels
• 1/4 cup diced avocado
• 3 tablespoons hemp seeds
• 2 tablespoons diced tomato
• 2 tablespoons diced onion
• 2 tablespoons chopped cilantro
• 1 tablespoon lime juice

Macronutrients: approximately 416 calories, 21 grams protein, 42 grams carbohydrates, and 22 grams fat

Snack

• 1 scoop plant-based protein powder mixed in coffee or water
• 1-ounce cashews

Macronutrients: approximately 273 calories, 24 grams protein, 15 grams carbohydrates, and 15 grams fat

Dinner

• 6 ounces grilled firm tofu, seasoned to your liking
• 1 small baked sweet potato
• 1 tablespoon coconut butter
• 1 cup steamed broccoli

Macronutrients: approximately 355 calories, 23 grams protein, 29 grams carbohydrates, and 20 grams fat

Daily Totals: 1,684 calories, 83 grams protein, 184 grams carbohydrates, and 87 grams fat

Day 5

Breakfast

• 1/2 cup cooked quinoa
• 1 teaspoon maple syrup
• 1 teaspoon lime juice
• 1 tablespoon chopped fresh cilantro
• 1/4 cup sliced strawberries
• 1/4 cup diced mangos
• 1/4 cup blueberries
• 3 tablespoons hemp seeds

Macronutrients: approximately 355 calories, 15 grams protein, 42 grams carbohydrates, and 17 grams fat

Snack

• 1 serving Peanut Butter Cup Chia Pudding (swap out the honey for maple syrup and use unsweetened almond milk)

Macronutrients: approximately 333 calories, 12 grams protein, 26 grams carbohydrates, and 22 grams fat

Lunch

• 2 cups lentil soup

Macronutrients: approximately 278 calories, 19 grams protein, 40 grams carbohydrates, and 5 grams fat

Snack

• 1/4 cup roasted chickpeas
• 1 cup grapes

Macronutrients: approximately 314 calories, 10 grams protein, 56 grams carbohydrates, and 7 grams fat

Dinner

• 2 (4-inch) corn tortillas
• 1 cup pinto beans
• 1/4 cup salsa
• 1/4 avocado, diced
• 1/4 cup chopped cilantro

Macronutrients: approximately 443 calories, 19 grams protein, 73 grams carbohydrates, and 10 grams fat

Daily Totals: 1,722 calories, 75 grams protein, 238 grams carbohydrates, and 62 grams fat

Day 6

Breakfast

• 1 slice toasted wheat bread
• 1 tablespoon peanut butter
• 1/2 medium banana, sliced
• 1 tablespoon hemp seeds

Macronutrients: approximately 285 calories, 11 grams protein, 32 grams carbohydrates, and 14 grams fat

Snack

• 1 ounce almonds
• 1 ounce raisins

Macronutrients: approximately 254 calories, 6 grams protein, 28 grams carbohydrates, and 15 grams fat

Lunch

• 1 cup chickpeas, rinsed and drained
• 1/4 cup diced tomato
• 1/2 cup diced cucumber
• 1/2 cup diced bell pepper
• 2 tablespoons chopped cilantro
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• salt and pepper to taste

Macronutrients: approximately 425 calories, 16 grams protein, 53 grams carbohydrates, and 18 grams fat

Snack

• 1 scoop plant-based protein powder mixed in coffee or water

Macronutrients: approximately 110 calories, 20 grams protein, 6 grams carbohydrates, and 1 gram fat

Dinner

• 1 cup cooked quinoa
• 1/2 cup chopped kale
• 1/4 cup baked sweet potatoes, diced
• 1/4 cup diced avocado
• 1/4 cup sliced canned beets
• 2 tablespoons chopped almonds
• 1 tablespoon hemp seeds
• 1 tablespoon lemon juice
• 1 tablespoon olive oil

Macronutrients: approximately 636 calories, 18 grams protein, 65 grams carbohydrates, and 37 grams fat

Daily Totals: 1,710 calories, 72 grams protein, 185 grams carbohydrates, and 86 grams fat

Day 7

Breakfast

• Smoothie: 4 ounces firm tofu, 1 cup frozen mango, 1 cup unsweetened almond milk, 1 tablespoon hemp seeds, ice (optional)

Macronutrients: approximately 278 calories, 17 grams protein, 28 grams carbohydrates, and 14 grams fat

Snack

• 1-ounce cashews
• 1/4 cup blueberries
• 1 cup sliced strawberries

Macronutrients: approximately 237 calories, 5 grams protein, 27 grams carbohydrates, and 14 grams fat

Lunch

• 1 (6-7 inch) flour tortilla
• 1/2 cup hummus
• 1 teaspoon sriracha
• 1/4 cup avocado, mashed
• 2 slices tomato

Macronutrients: approximately 389 calories, 14 grams protein, 42 grams carbohydrates, and 21 grams fat

Snack

• 1 medium apple
• 2 tablespoons almond butter

Macronutrients: approximately 310 calories, 7 grams protein, 37 grams carbohydrates, and 18 grams fat

Dinner

• 1 cup cooked wheat noodles
• 1/4 cup marinara sauce
• 2 cups spinach (wilt into the sauce)
• 1 cup steamed broccoli
• 1/4 cup shredded vegan cheese

Macronutrients: approximately 444 calories, 27 grams protein, 81 grams carbohydrates, and 7 grams fat

Daily Totals: 1,659 calories, 70 grams protein, 215 grams carbohydrates, and 73 grams fat

A Word From Verywell

A vegan diet is not a weight loss diet. However, if your goal is weight loss, you can still lose weight while following a vegan weight loss diet as long as you are in a calorie deficit. A vegan weight loss diet can be challenging not only to meet vitamin B12 and iron nutritional needs but also to stay satisfied. Speak with a healthcare professional, such as a registered dietitian, to develop a vegan weight loss meal plan that meets nutrient requirements and helps you reach your weight loss goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.