Healthy Weight Loss By Vegan Meal Plan
Eating a healthy diet is a part of a healthy lifestyle, Not only does a clean diet help with weight loss management, but it can also improve your health and quality of life as you get older. We are discussing here an amazing vegan diet plan which will completely change your body by making it more healthier and beautiful. Let’s start with the diet plan.
Meal 1:
- option 1 -oatmeal or quinoa with nuts and raisin
- Option 2 -homemade breakfast or protein bar
- Option 3– nut or seed butter wholegrain toast
- Option 4- Green smoothie with a handful of almonds
- Option 5- Tofu tomato spinach scramble
- Option 6- homemade muesli with coconut milk.
Meal 2:
- Option 1- pasta with mixed roasted veggies or tomato paste
- Option 2 -beans with rice or sweetcorn
- Option 3- Baked sweet potato with salsa
- Option 4- Lentil or mushroom soup with wholegrain toast
- Option 5- roasted chickpeas with broccoli and red peppers
- Option 6- tempeh or vegetable wrap
Meal 3:
- option 1-Roasted tempeh with tomato or cucumber salad
- Option 2 – roasted seitan with green beans and broccoli
- Option 3- eggplant tomato oven bake with tofu
- Option 4- lettuce, cucumber sunflower seed, and walnut salad
- Option 5- Roasted mixed veggies with chickpeas or mushrooms
- Option 6 veggie burgers with lettuce and tomatoes.
Snacks:
- Options 1-hummus with celery or carrot sticks
- Option 2-baked zucchini chips or sticks with onion dip
- Option 3- half protein or breakfast bar
- option 4- banana or pear with a handful of walnuts
- Option 5- chia seeds pudding with berries
- Option 6-vegan protein powder shake
- Option 7- Two handfuls of roasted chickpeas
- Option 8 apple slices with 1 tbsp of nut butter
Reshape Your Body With an Amazing Vegan Meal Plan
A simple one-week vegan meal plan to make your body in good shape and feel healthy from the inside. Here is an amazing diet plan for your overall healthy body.
Day 1 :
breakfast: Multigrain hot cereal bowl with 1/2 teaspoon cinnamon
2 tablespoons raisins
1 small apple, grated or eaten whole
1 cup low fat non-dairy milk
Lunch: 1 cup of vegetable soup
1 all-American, bistro or California burger
1 whole wheat or other tortillas
1 or more cups of salad greens
1 tablespoon reduced-fat dressing
2 tablespoons mild salsa
To make the wrap: Microwave the burger for half the recommended time. Remove from microwave. coarsely chop top with salsa, and roll into the tortilla to form a burrito. Wrap the burrito in a slightly damp towel, Put the burrito in the microwave and heat for the remaining time.
Snack: 18 almonds (3/4 oz)
2 tablespoons raisins
Dinner: 1 black bean vegetable enchilada(1/2 package)
1 cup steamed broccoli
1/2 cup steamed carrots
2-3 cups salad greens
1 tablespoon light salad dressing
Dessert: 1 frozen fruit bar
A little more? For an extra 300 calories add 1 more enchilada at dinner + 1 cup of non-dairy milk with lunch or a snack
Tip: Carry carrot sticks with you to curb hunger
Day 2 :
Breakfast: Tofu scramble in a pocket sandwich
2 tablespoons salsa, if desired
1/2 cup sliced peaches, pears, or an apple
1 cup low fat non-dairy milk or yogurt
Snack: 1 orange or other fruit
1 tablespoon cashews
Lunch: 1 cup referred pinto beans with chilies
2 corn tortillas
1/2 ounce shredded vegan cheese
2 tablespoons mild salsa
1 cup carrots,, celery, and cucumbers with
1 tablespoon reduced-fat dressing
Snack:1/2 cup plain non-dairy yogurt
1/2 cup fresh or frozen (defrosted ) berries
Dinner: Brown rice and veggie bowl or
1 cup alphabet soup
1 cup fresh or frozen veggies, cooked with
2teaspoons of your favorite salt-free seasoning blend
2 cups salad greens and added veggies with
1 tablespoon vinegar
1 1/2 teaspoons olive oil.
A little more? for an extra 300 calories ; add 1 corn tortilla, 1/2 cup refried pinto beans with chilies and 1/2 ounce cheese to make a mini wrap at lunch + 1/4 cup more fruit for snack
Tip: relax. Focus on your breathing! take 5 deep breaths (lon inhale and exhale)
Day 3:
Breakfast: Veg burrito
1/2 cup fruit or juice
Lunch: 2 cups of roasted vegetable soup
6 whole grain crackers
2 cups salad greens
1 tablespoon light dressing
Snack: 1 small apple or other fruit
1 ounce of cashews or other nuts or seeds
Dinner: roasted vegetable tamale
2-3 cups chopped cabbage, carrots, cucumbers, and onions mixed with
2 tabelspoons mild salsa
Dessert: 1 cup fresh (defrosted) berries
A little more? for an extra 300 calories: Add a morning snack of 1 cup of non-dairy milk or yogurt + 1/2 cup of fruit, 6 more crackers at lunch, and 1 1/2 ounces of cashews at the afternoon snack.
