Welcome to this convenient and efficient vegan meal plan! This plan is designed to help you lose body fat percentage and improve your overall health and wellness.
One of the pros of following a vegan diet is that it can be rich in nutrients and fiber, which can help improve digestion and prevent chronic diseases such as heart disease and diabetes.
However, it’s important to note that it can be challenging to get enough protein and certain nutrients on a vegan diet, such as vitamin B12 and omega-3 fatty acids. It’s important to plan your meals carefully and consider adding in supplements if needed.
If you follow this meal plan and are moderately active, exercising at least 2 or 3 times a week, you can expect to lose almost 2 pounds per week. However, it’s important to note that your results may vary depending on your individual characteristics such as your age, weight, height, fitness background, and any restrictions you may have. If you have any concerns about following this meal plan, it’s always a good idea to consult with a healthcare professional or registered dietitian.
Female Vegan Meal Plan
Grocery list:
- Oats
- Chia seeds
- Almond milk
- Sliced almonds
- Apples
- Almond butter
- Quinoa
- Black beans
- Cherry tomatoes
- Avocado
- Lemons
- Tahini
- Eggplant
- Zucchini
- Frozen berries
- Banana
- Spinach
- Whole grain bread
- Carrots
- Hummus
- Mixed greens
- Cucumber
- Balsamic vinegar
- Spaghetti squash
- Marinara sauce
- Peanut butter
- Dates
- Cocoa powder
- Portobello mushrooms
- Sweet potatoes
- Asparagus
- Lentils
Monday:
- Breakfast: 1 cup of overnight oats with 1/2 cup rolled oats, 1 cup unsweetened almond milk, 1 tbsp chia seeds, and 2 tbsp sliced almonds (250 calories, 40g carbs, 8g protein, 8g fat)
- Snack: 1 apple sliced and 2 tbsp almond butter (200 calories, 25g carbs, 7g protein, 13g fat)
- Lunch: 1 cup quinoa and 1 cup black bean salad with 10 cherry tomatoes, 1/2 avocado, and a lemon vinaigrette (350 calories, 45g carbs, 10g protein, 15g fat)
- Dinner: 1 grilled eggplant and 1 grilled zucchini with 1 cup quinoa and a tahini dressing (400 calories, 50g carbs, 10g protein, 20g fat)
Tuesday:
- Breakfast: 1 smoothie with 1 cup frozen berries, 1 banana, 1 cup spinach, and 1 cup unsweetened almond milk (250 calories, 50g carbs, 10g protein, 2g fat)
- Snack: 1 cup carrot sticks with 2 tbsp hummus (200 calories, 25g carbs, 6g protein, 10g fat)
- Lunch: 1 cup brown rice and 1 cup roasted vegetables with a tahini dressing (350 calories, 50g carbs, 10g protein, 15g fat)
- Dinner: 4 oz baked tofu with 1 roasted sweet potato and 1 cup steamed broccoli (400 calories, 50g carbs, 20g protein, 10g fat)
Wednesday:
- Breakfast: 1 slice of avocado toast with 2 slices whole grain bread, 1/2 avocado, and 10 cherry tomatoes (250 calories, 30g carbs, 10g protein, 15g fat)
- Snack: 2 energy balls made with 10 dates, 1/4 cup almonds, and 1 tbsp cocoa powder (200 calories, 25g carbs, 6g protein, 10g fat)
- Lunch: 1 salad with 2 cups mixed greens, 10 cherry tomatoes, 1/2 cucumber, and a balsamic vinaigrette (300 calories, 30g carbs, 5g protein, 15g fat)
- Dinner: 1 spaghetti squash with 1 cup marinara sauce and 1 cup roasted vegetables (400 calories, 50g carbs, 10g protein, 20g fat)
Thursday:
- Breakfast: 1 cup chia seed pudding with 1 cup unsweetened almond milk, 2 tbsp chia seeds, and 1/2 cup sliced strawberries (200 calories, 30g carbs, 8g protein, 6g fat)
- Snack: 1 apple sliced and 2 tbsp peanut butter (200 calories, 25g carbs, 7g protein, 13g fat)
- Lunch: 1 cup quinoa and 1 cup lentil salad with 1 cup roasted vegetables and a lemon vinaigrette (350 calories, 45g carbs, 10g protein, 15g fat)
- Dinner: 2 grilled portobello mushrooms with 1 baked sweet potato and 1 cup steamed asparagus (400 calories, 50g carbs, 10g protein, 20g fat)
Friday:
- Breakfast: 1 smoothie with 1 cup frozen mango, 1 banana, 1 cup spinach, and 1 cup unsweetened almond milk (250 calories, 50g carbs, 10g protein, 2g fat)
- Snack: 1 cup carrot sticks with 2 tbsp hummus (200 calories, 25g carbs, 6g protein, 10g fat)
- Lunch: 1 cup brown rice and 1 cup roasted vegetables with a tahini dressing (350 calories, 50g carbs, 10g protein, 15g fat)
- Dinner: 4 oz baked tofu with 1 roasted sweet potato and 1 cup steamed broccoli (400 calories, 50g carbs, 20g protein, 10g fat)
Saturday:
- Breakfast: 1 slice of avocado toast with 2 slices whole grain bread, 1/2 avocado, and 10 cherry tomatoes (250 calories, 30g carbs, 10g protein, 15g fat)
- Snack: 2 energy balls made with 10 dates, 1/4 cup almonds, and 1 tbsp cocoa powder (200 calories, 25g carbs, 6g protein, 10g fat)
- Lunch: 1 salad with 2 cups mixed greens, 10 cherry tomatoes, 1/2 cucumber, and a balsamic vinaigrette (300 calories, 30g carbs, 5g protein, 15g fat)
- Dinner: 1 spaghetti squash with 1 cup marinara sauce and 1 cup roasted vegetables (400 calories, 50g carbs, 10g protein, 20g fat)
Sunday:
- Breakfast: 1 cup chia seed pudding with 1 cup unsweetened almond milk, 2 tbsp chia seeds, and 1/2 cup sliced strawberries (200 calories, 30g carbs, 8g protein, 6g fat)
- Snack: 1 apple sliced and 2 tbsp peanut butter (200 calories, 25g carbs, 7g protein, 13g fat)
- Lunch: 1 cup quinoa and 1 cup lentil salad with 1 cup roasted vegetables and a lemon vinaigrette (350 calories, 45g carbs, 10g protein, 15g fat)
- Dinner: 2 grilled portobello mushrooms with 1 baked sweet potato and 1 cup steamed asparagus (400 calories, 50g carbs, 10g protein, 20g fat)
Extra Info
Here are some tips on how to adjust this meal plan based on your preferences:
- Add in a vegan protein powder: If you’re concerned about getting enough protein on a vegan diet, consider adding in a vegan protein powder to your smoothies or meals. This can help increase your overall protein intake and make it easier to meet your protein needs. Just be sure to choose a high-quality protein powder that fits your dietary needs and preferences.
- Use zero-calorie options to add flavor: To add flavor to your meals without adding extra calories, try using zero-calorie seasonings and condiments such as herbs, spices, vinegar, and citrus juice. These can help add depth and flavor to your meals without adding any additional calories.
- Drink enough water: It’s important to stay hydrated on any diet, and this is especially true on a vegan diet. Aim to drink at least 8-8 ounces of water per day, and more if you’re exercising or in a hot environment.
- Experiment with different plant-based proteins: There are many different plant-based protein sources to choose from, such as beans, lentils, tofu, tempeh, and seitan. Experiment with different options to find which ones you enjoy the most and that fit your dietary needs and preferences.
- Don’t be afraid to make adjustments: If you find that this meal plan doesn’t work for you, don’t be afraid to make adjustments. You can try switching up the meals, adding in more snacks, or increasing the portion sizes to meet your needs. The important thing is to find a meal plan that works for you and helps you achieve your health and wellness goals.
