Vegan Meal Prep Ideas For Weight Loss

Vegan Meal Prep Ideas For Weight Loss

Vegan Meal Prep Ideas, It’s challenging to stick to a diet for weight loss, but it becomes even more challenging if you lead a vegan lifestyle. Making a weekly meal plan will help you make sure you’re receiving all the nutrients you need each day as well as a variety of foods and flavors.

When following a vegan weight reduction meal plan, finding ways to include a balance of nutrients (protein, carbs, and dietary fats) is necessary to keep you energetic and happy.

Simply by choosing to eat vegan, you can save money as meat and other animal products are frequently the most expensive component of meals. In order to keep the cost per dish for the entire week at $50, we wisely used foods and leftovers in various ways throughout the week.

7-Day Vegan weight loss Sample Menu

This one-week meal plan was created for a person who does not have any dietary restrictions and needs roughly 2,000 calories each day. Your daily calorie target can change.

To better precisely analyze and prepare for your dietary needs, think about working with a certified dietitian or discussing with a healthcare physician. But apart from that, let’s dive into it:

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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

 

Vegan Meal Prep Ideas

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)

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Snack

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

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
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Snack

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

Dinner

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

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. Vegan Meal Prep Ideas

Snack

  • 1/4 cup pistchios, in the shell

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.

 Snack

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

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

Snack

  • 20 roasted plantain chips
  • 1 cup grapes

Macronutrients:  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:  416 calories, 21 grams protein, 42 grams carbohydrates, and 22 grams fat… Vegan Meal Prep Ideas 

Snack

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

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

Lunch

  • 2 cups lentil soup

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

Snack

  • 1/4 cup roasted chickpeas
  • 1 cup grapes

Macronutrients:  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
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Macronutrients:  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

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Day 6

Breakfast

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

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

Snack

  • 1 ounce almonds
  • 1 ounce raisins

Macronutrients: 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: 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: 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 tbsps  chopped almonds
  • 1  tbsp  hemp seeds
  • 1 tbsp lemon juice
  • 1 tbsp olive oil

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

Snack

  • 1 medium apple
  • 2 tablespoons almond butter

Macronutrients:  310 calories, 7 grams protein, 37 grams carb, 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:  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

How to Meal Plan for a Vegan Weight Loss Diet

Observe portion sizes.

On any diet, avoiding overeating is essential for weight loss. Consider the portions you’ll need at each meal when creating your menu and shopping list. then get ready as needed.

For each meal, emphasize the protein.

Choose a protein for each meal and base your diet around it to satisfy your protein demands and keep you feeling full and content. Tofu, tempeh, soy, edamame, quinoa, lentils, hemp seeds, protein supplements, and plant-based “meats” are a few examples of the best protein-rich foods for a vegan diet.

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Simple is best.

Keep things basic and avoid using exotic ingredients. By doing this, you’ll make sure that your neighborhood store has the things you require.

To add variety, use spice, sauces, and marinades.

Tofu can be prepared in a finite number of ways, but by experimenting with various sauces, seasonings, and marinades, something ordinary can become interesting.

Give your diet a rest.

Include diet breaks often to prevent plateauing or falling off the wagon. Add two weeks of a diet break for every six to eight weeks of dieting.

Frequently asked questions of Vegan Meal Prep Ideas

Can you lose weight fast on vegan diet?

If they consume a diet high in whole plant foods, vegans can shed pounds quickly. Consuming whole, unprocessed foods including fruits, vegetables, whole grains, beans, nuts, and seeds will do this. Compared to typical Western diets, these foods are low in calories while being high in nutrients.

How to lose belly fat fast vegan?

Having a balanced diet high in fiber, getting enough sleep, managing stress, and maintaining a healthy gut microbes all assist in reducing belly fat. Losing weight is another important factor. Overall calorie consumption must be decreased, and exercise must be increased, to considerably reduce body fat.

How long does it take to lose weight on a vegan diet?

What you need to know ranges from consuming more fiber to avoiding processed foods. According to a study that was published in the Journal of General Internal Medicine, people who follow a vegan diet for roughly 18 weeks lose four pounds more on average than people who follow diets that include animal products.

What is the 7 day vegan challenge?

No seafood, dairy, eggs, or meat for seven days (any 7 straight days). Inform your family, friends, and followers that you are participating in the challenge.

Conclusion of Vegan Meal Prep Ideas

Preparing meals can be challenging and time-consuming, especially if you’re trying to lose weight.
To make these, you don’t need to be a vegan chef. Additionally, every meal choice is delicious and really simple to make.

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