7-Day Vegan Weight Loss Meal Plan
Starting a vegan lifestyle can be exciting and healthy, offering numerous benefits and sustainable options. Our free diet plan is designed to outline a simple 7-day vegan meal plan that will supercharge your wellness journey, covering common concerns and offering practical tips for easy meal prep.
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7-Day Diet Plan for Weight Loss
TAILORED FOR WEIGHT LOSS GLP-1 USERS
Wegovy (semaglutide)
- Action: GLP-1 agonist reduces appetite and increases satiety.
- Use: For chronic weight management in obesity and related conditions.
- Dose: Weekly injection.
- Side Effects: Nausea, vomiting, diarrhea, and constipation. Not exhaustive list.
- Results: Average weight loss up to 15%.
Mounjaro (tirzepatide)
- Action: Dual GLP-1 and GIP agonist improves appetite control.
- Use: Approved for type 2 diabetes; effective for weight loss
- Dose: Weekly injection.
- Side Effects: Nausea, diarrhea, decreased appetite. Not an exhaustive list.
- Results: Weight loss up to 22.5%
DAILY CALORIC INTAKE RECOMMENDATION
Your Daily Calorie Guide
1,200–1,500 kcal/day
1,500–1,800 kcal/day
Our meal plan ranges from approximately 1,200 to 1,400 kcal per day.
Introduction to Veganism
Veganism is a lifestyle choice wherein a person refrains from using any product derived from animals and instead focuses on plant-based foods. This way of living supports animal welfare and dramatically saves the environment. With its increasing number of benefits, more people are becoming aware, and the popularity of the vegan lifestyle is rising. Continue reading for our free diet plan to attempt to try this lifestyle!
Plant-Based Diet Health Benefits
A plant-based diet has many advantages, like better heart health, easier weight control, and more energy. Keeping the heart healthy is possible through diet; people can lower their cholesterol and blood pressure by sticking to whole, plant-based foods. A vegan diet loaded with fruits, vegetables, and beans aids in controlling body weight because it is replete with healthy foods that generally have fewer calories. A well-planned vegan diet typically provides overall nutrition and health improvement, possibly reducing the risk of long-term diseases. It is this that nutrition experts quickly point out, indicating how plant-based diets affect health over time.
YOUR 7-DAY VEGAN WEIGHT LOSS MEAL PLAN WITH SHOPPING GUIDE
Day 1
Total Calories: 1300
Breakfast (1240 kcal)
Chia Seed Pudding with Berrie
- ¾ cup unsweetened almond milk
- 2 tbsp chia seeds
- ½ cup blueberries
- 1 tbsp maple syrup
AM Snack (203 kcal)
- 1 medium banana
- 1 tbsp almond butter
Lunch (330 kcal)
Tofu and Avocado Wrap
- 1 whole wheat tortilla
- 3 oz firm tofu, sliced and grilled
- ¼ avocado, sliced
- ¼ cup shredded carrots
- ¼ cup cucumber, sliced
- 1 tbsp hummus
- 1 tbsp lemon juice
PM Snack (94 kcal)
- 1 cup baby carrots
- 2 tbsp hummus
Dinner (447 kcal)
Lentil Soup and Toasted Bread
- 2 cup lentil soup
- 1 slice whole wheat toast
- ½ cup mixed greens
- 1 tbsp shredded carrots
- ½ tbsp balsamic vinaigrette
Day 2
Total Calories: 1295
Breakfast (298 kcal)
Green Smoothie
- 1 cup spinach
- 1 cup unsweetened almond milk
- 1 banana
- 1 tbsp flaxseed
- 1 tbsp almond butter
AM Snack (183 kcal)
- 1 medium apple
- 1 tbsp tahini
Lunch (362 kcal)
Black Bean and Corn Salad
- ½ cup black beans
- ½ cup corn
- 1 cup cherry tomatoes, halved
- ¼ cup red onion, diced
- ¼ cup cilantro, chopped
- 2 tbsp lime juice
- 1 tbsp olive oil
PM Snack (115 kcal)
- 1 cup cucumber slices
- ¼ cup guacamole
Dinner (337 kcal)
Stuffed Bell Peppers
- 1 bell pepper, halved
- 1 cup cooked quinoa
- 3/4 black beans
- 1 cup diced tomatoes
- 2 tbsp nutritional yeast
Day 3
Total Calories: 1255
Breakfast (322 kcal)
Avocado Toast
- 1 slice of whole-grain bread
- 1/2 avocado, mashed
- 1 tbsp lemon juice
- Pinch of salt and pepper
- 1 tbsp hemp seeds
AM Snack (94 kcal)
- 1 cup baby carrots
- 2 tbsp hummus
Lunch (350 kcal)
Lentil and Veggie Stir-Fry
- ½ cup cooked lentils
- 1 cup broccoli florets
- 1 cup bell pepper slices
- ½ cup snap peas
- 2 tbsp soy sauce
- 1 tbsp sesame oil
PM Snack (119 kcal)
- 1 medium orange
- 10 almonds
Dinner (370 kcal)
Chickpea Salad Wrap
- 1/2 cup chickpeas, mashed
- 1 tbsp tahini
- 1 tbsp lemon juice
- ¼ cup diced cucumber
- ¼ cup diced tomatoes
- 1 whole wheat tortilla
Day 4
Total Calories: 1352
Breakfast (260 kcal)
1/2 cup rolled oats
- 1½ cup rolled oats
- 1 cup almond milk
- 1 tbsp maple syrup
- 1 tsp cinnamon
- 1/4 cup strawberries
AM Snack (205 kcal)
- 1 cup celery sticks
- 2 tbsp natural peanut butter
Lunch (434 kcal)
Quinoa and Avocado Salad
- 1/2 cup cooked quinoa
- ½ avocado, diced
- 1 cup cherry tomatoes, halved
- ¼ cup chopped parsley
- 2 tbsp lemon juice
- 1 tbsp olive oil
PM Snack (80 kcal)
- 1 cup mixed berries
Dinner (373 kcal)
Sweet Potato and Black Bean Tacos
- 1 small sweet potato, cubed and steamed
- 1/2 cup black beans
- 2 corn tortillas
- ¼ cup diced onions
- ¼ cup salsa
Day 5
Total Calories: 1372
Breakfast (244 kcal)
Smoothie Bowl
- 1 cup spinach
- 1 banana
- ½ cup frozen berries
- 1 cup almond milk
- 1 tbsp chia seeds
AM Snack (192 kcal)
- 1 medium apple
- 1 tbsp almond butter
Lunch (382 kcal)
Roasted Veggie and Quinoa Bowl
- 1 cup roasted vegetables (zucchini, bell peppers, carrots)
- 3/4 cup cooked quinoa
- 2 tbsp tahini dressing
PM Snack (90 kcal)
- 1 cup cucumber slices
- 3 tbsp hummus
Dinner (464 kcal)
Spaghetti with Tomato and Basil Sauce
- 1 cup whole-grain spaghetti
- 1 cup marinara sauce
- ¼ cup fresh basil
- 2 tbsp nutritional yeast
Day 6
Total Calories: 1380
Breakfast (235 kcal)
Tofu Scramble and Whole-Wheat Toast
- ½ block firm tofu, crumbled
- ¼ cup diced bell peppers
- ¼ cup chopped spinach
- 1 tbsp nutritional yeast
- 1 tsp turmeric
- 2 slices whole-wheat toast
AM Snack (110 kcal)
- 1 banana
Lunch (368 kcal)
Black Bean & Quinoa Burrito Bowl
- ½ cup cooked quinoa
- ½ cup canned black beans, rinsed and drained
- ¼ cup diced red bell pepper
- ⅓ avocado, sliced
- 1 tbsp tahini
PM Snack (165 kcal)
- 1 small banana
- 15g chocolate
Dinner (399 kcal)
Chicken & Veggie Stir-Fry
- 1 cup broccoli florets
- ½ cup sliced bell peppers
- ½ cup snap peas
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- ¼ tsp ginger powder
- 1 cup cooked chickpeas
- ½ cup cooked brown rice
Day 7
Total Calories: 1289
Breakfast (325 kcal)
Overnight Oats
- ½ cup rolled oats
- 1 cup almond milk
- 1 tbsp chia seeds
- ½ tsp cinnamon
- 1 tbsp maple syrup
- ¼ cup blueberries
AM Snack (112 kcal)
- 1 cup celery sticks
- 1 tbsp almond butter
Lunch (315 kcal)
Whole-grain wrap with Hummus and Veggies
- 1 whole-grain tortilla
- 3 tbsp hummus
- ½ cup mixed vegetables (spinach, red bell pepper, cucumber
- 2 tbsp guacamole
PM Snack (162 kcal)
- 1 cup grapes
- 10 almonds
Dinner (375 kcal)
Eggplant and Tomato Stew
- 1 cup diced eggplant
- 1 cup chopped tomatoes
- ½ cup chickpeas
- 1 onion, diced
- 2 cloves garlic, minced
- 1/2 tbsp olive oil
- 1 tsp cumin
- 1 slice of whole-grain bread
YOUR SHOPPING LIST WITH ASDA PRICES
PRODUCE:
| Product | Quantity Needed | Asda Price (£) |
|---|---|---|
| Spinach | 4 cups (~120g) | £1.00 |
| Bananas | 5 | £0.69 |
| Avocados | 1¾ | £1.75 |
| Apples | 2 | £0.60 |
| Blueberries | ¾ cup (~110g) | £1.50 |
| Strawberries | ¼ cup (~40g) | £0.50 |
| Mixed berries, frozen | ½ cup (~70g) | £1.00 |
| Blueberries | ¼ cup (~35g) | £0.50 |
| Baby carrots | 1 cup + 1 tbsp (~140g) | £0.80 |
| Celery sticks | 2 cups (~200g) | £0.50 |
| Cucumber | 1½ cups sliced + ½ cup diced, plus extra for salad and wrap | £0.70 |
| Cherry tomatoes | 2 cups (~300g) | £1.00 |
| Red onion | ¼ cup diced | £0.20 |
| Broccoli florets | 2 cups (~180g) | £0.80 |
| Bell peppers | 1½ cups (~150g) | £0.90 |
| Snap peas | 1 cup (~100g) | £1.00 |
| Cilantro | ¼ cup (~15g) | £0.50 |
| Parsley | ¼ cup chopped (~15g) | £0.50 |
| Mixed greens | ½ cup (~10g) | £0.30 |
| Zucchini | For 1 cup roasted (~120g) | £0.60 |
| Sweet potato | 1 small (~130g) | £0.50 |
| Onion | 1 (~150g) | £0.30 |
| Garlic | 2 cloves (~10g) | £0.10 |
| Eggplant | 1 cup diced (~100g) | £0.80 |
| Fresh basil | ¼ cup (~15g) | £0.50 |
| Guacamole | ½ cup (~120g) | £1.50 |
GRAINS:
| Product | Quantity Needed | Asda Price (£) |
|---|---|---|
| Whole-grain bread | 4 slices (~120g) | £0.55 |
| Whole wheat tortilla | 3 tortillas (~120g) | £0.60 |
| Corn tortillas | 2 tortillas (~80g) | £0.40 |
| Rolled oats | 1 cup (~80g) | £0.20 |
| Quinoa, cooked | 2¾ cups (~500g) | £2.00 |
| Whole-grain spaghetti | 1 cup (~140g) | £0.30 |
PROTEINS:
| Product | Quantity Needed | Asda Price (£) |
|---|---|---|
| Firm tofu | 1 block (~396g) | £1.50 |
| Hummus | 1 cup (~240g) | £1.20 |
| Black beans | 1½ cups + ¾ cup (~420g) | £0.70 |
| Chickpeas | 1½ cups (~240g) | £0.60 |
| Lentils, cooked | ½ cup (~100g) | £0.20 |
PROTEINS:
| Product | Quantity Needed | Asda Price (£) |
|---|---|---|
| Unsweetened almond milk | 6 cups (~1.5 liters) | £1.80 |
| Chia seeds | 3 tablespoons (~45g) | £0.36 |
| Maple syrup | 3 tablespoons (~60ml) | £0.75 |
| Flaxseed | 1 tablespoon (~10g) | £0.10 |
| Almond butter | 3 tablespoons (~48g) | £0.96 |
| Tahini | 4 tablespoons (~60g) | £0.60 |
| Lemon juice | 4 tablespoons (~60ml) | £0.20 |
| Lime juice | 2 tablespoons (~30ml) | £0.10 |
| Olive oil | 2.5 tablespoons (~37ml) | £0.3 |
| Sesame oil | 2 tablespoons (~30ml) | £0.30 |
| Soy sauce | 4 tablespoons (~60ml) | £0.20 |
| Balsamic vinaigrette | 0.5 tablespoon (~7.5ml) | £0.05 |
| Nutritional yeast | 5 tablespoons (~30g) | £0.90 |
| Tomato marinara sauce | 1 cup (~240ml) | £0.60 |
| Ginger powder | 0.25 teaspoon (~0.5g) | £0.02 |
| Cumin | 1 teaspoon (~2g) | £0.05 |
| Salsa | 0.25 cup (~60ml) | £0.20 |
| Chocolate | 15g | £0.30 |
| Salt and pepper (for seasoning) | 2 cups | £0.05 |
| Lentil Soup | 2 cups (~480ml) | £1.00 |
| Corn, canned | 0.5 cup (~85g) | £0.30 |
EXPLANATION OF KEY TERMS
Nutrition Glossary
GLP-1 (Glucagon-Like Peptide-1):
A hormone that helps regulate blood sugar levels and reduces appetite, commonly used in type 2 diabetes and weight management.
Calories (kcal):
A unit of energy provided by food and beverages, is essential for maintaining bodily functions and supporting physical activity.
Protein:
A macronutrient critical for building and repairing tissues, supporting immune function, and maintaining muscle mass.
Carbohydrates:
The body's primary energy source, found in foods like grains, fruits, and vegetables, is essential for brain function and physical activity.
Fats:
A macronutrient is important for energy storage, hormone production, and absorbing fat-soluble vitamins, with healthy sources including avocados, nuts, and olive oil.
Micronutrients:
Vitamins and minerals are required in small amounts for various bodily functions, including immune support and bone health.
Satiety:
The feeling of fullness and satisfaction after eating helps control hunger and prevents overeating.
Fiber:
A type of carbohydrate that aids in digestion, promotes regular bowel movements, and helps control blood sugar levels.
Glycemic Index (GI):
A scale that ranks carbohydrates based on their effect on blood glucose levels, with lower GI foods causing slower, more stable glucose rises.
Portion Control:
Managing the amount of food consumed in one sitting to regulate calorie intake and maintain a balanced diet.
Frequently Asked Questions About Vegan Protein
A common concern many people have when considering veganism is obtaining sufficient protein, which can be done through plant-based foods. Foods such as lentils, chickpeas, tofu, and quinoa are all excellent sources of proteins that fit easily into meals. When planning a vegan diet, it is vital to consider complete and incomplete proteins.
Complete proteins, meaning those that include all essential amino acids, can be obtained by combining foods such as grains and legumes or consuming a meal with quinoa, soy, hemp, or buckwheat, which are complete proteins on their own. For example, having a chickpea salad for lunch or a tofu stir-fry for dinner will supply enough protein, and it does not have to come from animals. The free diet plan includes balanced meals with both complete proteins and paired incomplete proteins. This helps you get the nutrients you need while enjoying various tasty foods.
Meal Prep Tips
Preparing your meals ahead of time will save you time and have your healthy meals readily available for the week. Start by setting a specific time to prepare your meals each week, and list ingredients to avoid last-minute rush purchases. Store them in air-tight containers and, most importantly, label them when you made them so you can remember to eat them safely.
Check out some additional tips for some of the recipes on the diet plan:
Stuffed Bell Peppers: Cook quinoa-black bean mixture ahead and store separately. Stuff and bake peppers on meal prep day so they're fresh out of the oven.
Tofu Scramble: Crumbling and seasoning the tofu with nutritional yeast and turmeric ahead of time helps. Store diced bell peppers and chopped spinach in separate containers, as assembling and cooking the scramble in the morning will be very fast.
Eggplant and Tomato Stew: Chop all vegetables in advance so they are ready to go and will complete the cooking quickly. The stew can be made ahead in large quantities and refrigerated or frozen—just reheat a serving as needed.
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Authored By
Kelsey Butler
Dietitian NutritionistPublished on: 24/01/2025
Reviewed By
Mohamed Imran Lakhi
MPharm - Lead PharmacistReviewed on: 24/01/2025
© 2013 - 2025 Al Muhsineen Limited. All Rights Reserved. Registered Pharmacy: 34 Halliwell Road, Bolton BL1 8RL. Registered Office: 254 First Floor, Shearbrow, Blackburn, England, BB1 8DS
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