30 Days Vegan Diet Plan For Weight Loss With Plant-Based Lifestyle

Weight Loss

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Published on: 14-Mar-2023

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30 Days Vegan Diet Plan For Weight Loss With Plant-Based Lifestyle

30 Days Vegan Diet Plan For Weight Loss With Plant-Based Lifestyle

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Being vegan is not a sacrifice but a joy! From celebrities to ordinary people, nowadays, everyone chooses vegan diet plans for health, environmental, or other reasons. The vegan diet excludes all animal products, including milk and milk derivatives. 

The vegan diet emphasises plant-based meals and drinks while avoiding all goods that include animals in any way. It primarily consists of fruits, vegetables, cereals, legumes, and nuts. Vegan diets are the greatest if you want to lose weight. 


The benefits include improved insulin sensitivity, lower cancer risks, arthritis, renal function, etc. Besides, they forewarn you of your future health and the implications of your actions. Unfortunately, the research seldom distinguishes between different types of vegan diets, yet numerous vegan diet options exist. Keep reading the blog to understand all about vegan diet plan for weight loss.

Table Of Contents

  1. Best Vegan Weight Loss Plan For 30 Days

  2. Recipe Ideas For Healthy Vegan Meals For Weight Loss 

  3. Is A Vegan Diet Helpful In Weight Loss?

  4. Benefits of A Vegan Diet For Weight Loss 

  5. Dietitian’s Recommendation 

  6. The Final Say

  7. FAQs

  8. References

What Is A Vegan Diet? 

A vegan diet consists of plant-based meals, which may appear deficient in protein and other nutrients in animal products. However, the reality is that many plant-based diets contain more nourishment than their animal equivalents!


So, if you are becoming vegan, you might ask what you should consume to stay healthy and avoid vitamin shortages. Fortunately, several items can help you remain on track while eating a healthy vegan diet. The following is a diet plan for vegans that can be followed for a month. Read on! 


Also Read: Explore The Best Plant-Based Diet For Weight Loss

Best Vegan Weight Loss Plan For 30 Days

If you are willing to start a vegan diet, here is a sample 30-day vegan weight loss meal plan that you can follow:

                                      Week 1: Vegan Weight Loss Plan

Early morning

Lukewarm lemon water with overnight almonds & walnuts 

Breakfast

Tofu bhurji with toast / vegan protein & fruit smoothie/ oats with almond milk. 

Mid-morning

Seasonal fruit + tender coconut water

Lunch

Brown rice / 1 jowar roti + 1 bowl whole dal /soy nuggets curry + 1 bowl green salad + 1 bowl of seasonal veg (cabbage/ kundru/pumpkin/lauki/ cauliflower etc.)

Snacks

Green tea + oats & veg tikki

Dinner

Bowl mix veg soup/tomato soup dal or tofu curry or soybean curry, chapati/bowl rice or pulao + green salad 

Bedtime

1 glass of lukewarm soy milk 


                                      Week 2: Vegan Weight Loss Plan

Early morning

Lukewarm lemon water with overnight almonds & walnuts 

Breakfast

Methi or cauliflower or tofu or radish paratha with tomato onion chutney /besan ka cheela with green chutney / 1 idli or dosa with sambar / 1 bowl stir-fried sprouts 

Mid-morning

Seasonal fruit + tender coconut water

Lunch

Multigrain roti/ veg pulao + 1 bowl soy nuggets curry/rajma + 1 bowl green 

Snacks

Green tea + baked or grilled tofu

Dinner

Bowl mix veg soup/tomato soup dal or tofu curry or soybean curry, chapati/bowl rice or pulao + green salad 

Bedtime

1 glass of lukewarm soy milk


                                    Week 3: Vegan Weight Loss Plan

Early morning

Lukewarm lemon water with overnight almonds & walnuts 

Breakfast

Methi or cauliflower or tofu or radish paratha with tomato onion chutney /besan ka cheela with green chutney / 1 idli or dosa with sambar / 1 bowl stir-fried sprouts 

Mid-morning

Seasonal fruit + tender coconut water 

Lunch

Multigrain roti/brown rice + 1 bowl dal with green veg/soy nuggets

Snacks

Green tea + rajma or chana chaat / stir-fried veggies

Dinner

Bowl mix veg soup / tomato soup dal or tofu curry or soybean curry, chapati/bowl rice or pulao + green salad 

Bedtime

1 glass of lukewarm soy milk


                                    Week 4: Vegan Weight Loss Plan

Early morning

Lukewarm lemon water with overnight almonds & walnuts 

Breakfast

1 plate idli or dosa with sambar / 1 bowl stir-fried sprouts / 1 plate dhokla 

Mid-morning

Seasonal fruit + tender coconut water 

Lunch

1 bajra roti + 1 bowl dal with green veg/ soya nuggets curry/rajma/ chana + 1 bowl green salad + 1 bowl of seasonal veg (cabbage/ kundru/pumpkin/lauki/ cauliflower etc.)

Snacks

Green tea + nuts & seeds granola bar 

Dinner

Bowl mix veg soup/tomato soup dal or tofu curry or soybean curry, chapati/bowl rice or pulao + green salad 

Bedtime

1 glass of lukewarm soy milk

Also Read: Top 5 Sources Of Magnesium For Vegetarians And Vegans And Its Daily Allowance For Different Age Groups 

Recipe Ideas For Healthy Vegan Meals For Weight Loss 

Here are some of the best recipe ideas for healthy vegan meals for weight loss that you can try for your daily nutrition:

1. Cauliflower Wings 

To make this delicious vegan recipe just follow the steps: 

Ingredients

  • Cauliflower- 1 head

  • Flour - 3-4 cups 

  • Onion powder -2 tablespoons 

  • Garlic powder -2 tablespoons 

  • Paprika -1 tablespoon 

  • Salt and pepper to taste 

  • Plant-based milk (ideally soy) 

  • Olive oil - Vegan butter 

  • Your favourite vegan sauce

Preparation Method

  • Take out the cauliflower and remove the stems and leaves. 

  • Now cut the cauliflower into medium and florets. 

  • Next, prepare the dough in the mixer bowl. 

  • Add 3-4 cups of flour, two tablespoons of onion and garlic powder, paprika, pepper, and salt to taste.

  • Pour in some plant-based milk (ideally soy) and whisk well. 

  • The consistency should be slightly thinner than the pancake batter. 

  • Add the cauliflower florets to the batter, carefully coating each piece. 

  • Line a baking sheet with silicone or parchment paper. 

  • If you don't have it, add plenty of olive oil to the pan. 

  • Place mashed cauliflower on a baking sheet. 

  • There should be some space between each piece so they brown well. 

  • Now bake at 400 degrees for 20 minutes. 

  • Take it out, flip it over, put it back in the oven and bake for another 10 minutes. 

  • After roasting, toss the crispy cauliflower with melted vegan butter and your favourite vegan sauce. 

  • Enjoy a delicious snack while watching your new favourite movie. 


Note: The amount of batter will vary depending on the size of your cauliflower.

2. Chickpea Sandwich 

Elevate your sandwich game with a delicious Chickpea Sandwich featuring coarsely ground chickpeas, crisp celery, and a burst of vegan mayo goodness.

Ingredients 

  • Boiled Chickpeas - 1 cup 

  • Chopped celery - 1/4 cup 

  • Green onions - 2 finely chopped

  • Vegan mayonnaise or dairy-free yoghurt - 3 tablespoons 

  • English mustard - 1 teaspoon 

  • Lemon juice - 1 tablespoon 

  • Salt to taste

  • Pepper to taste

  • Bread slices

  • Fresh tomatoes, sliced

  • Lettuce leaves

Preparation Method

  • Coarsely grind boiled chickpeas.

  • Add chopped celery, green onions, vegan mayonnaise/dairy-free yoghourt, English mustard, lemon juice, salt, and pepper to the bowl.

  • Mix well.

  • Toast the bread.

  • Fill the toasted bread with chickpea filling.

  • Add freshly chopped tomatoes and lettuce.

  • The chickpea sandwich is ready to be enjoyed!

3. Tofu Tifatta

Tofu is rich in protein and effective in weight loss. To make Tofu Tifatta you can follow the preparation steps:

Ingredients 

  • Tofu - 1 block 

  • Oil (for cooking) - 2 tablespoons

  • Peanut butter-  2 tablespoons

  • Olive oil- 1 tablespoon

  • Sesame oil (optional)-  1 teaspoon 

  • Salt and pepper (to taste) - 1 lime (juiced)

  • Assorted vegetables (of your choice)

  • Chopped cilantro (for garnish)

Preparation Method

  • Take a very firm piece of tofu and then absorb the excess water with a paper towel. Cut the tofu horizontally. 

  • Please follow the steps below to cook your tofu perfectly:

  • First, choose the number of slices based on your needs and the size of your tofu.

  • Use a paper towel to press the tofu slice and remove any remaining moisture.

  • Heat up to 2 tablespoons of oil in a nonstick skillet over medium heat.

  • Arrange each tofu slice on top of the hot oil and gently push it to ensure it's coated with oil.

  • Cook the tofu on low heat for 6-7 minutes. 

  • Then combine the peanut butter, olive oil, sesame oil (optional), lime juice, salt, and pepper in a bowl. 

  • Mix everything to ensure consistency. 

  • Finally, place the vegetables and crispy tofu on a plate and top with the sauce and chopped cilantro. 


Also Read: 9 Different Types Of Diet For Weight Loss: A Complete Guide

4. Quinoa With Curry Flavour 

Try this delicious, protein-rich quinoa dish with an Indian twist: 

Ingredients 

  • Quinoa - 1 Cup

  • Olive oil - 1 tsp

  • Chopped onions (to taste)

  • Minced garlic (to taste)

  • Turmeric, cumin powder, coriander powder, chilli powder (to taste)

  • Your favourite vegetables 

  • Salt (to taste)

  • Chopped coriander (for garnish)

  • Ghee (for drizzling)

Preparation Method

  • Rinse one cup of quinoa until the water runs clear. Then, soak the quinoa for at least 30 minutes. 

  • Next, heat two teaspoons of oil in a frying pan. Saute the chopped onions until they start to caramelise. 

  • Add the minced garlic and sauté, stirring constantly, for about 1 minute. 

  • Gradually add the spices (turmeric, cumin powder, coriander powder, chilli powder). 

  • Mix everything a little, and then add your favorite vegetables. Fry, stirring, for a few minutes with a pinch of salt. 

  • Finally, add the quinoa (after draining). Once boiling, cover and simmer over low heat for 20-25 minutes. 

  • Once done, garnish with chopped coriander and a drizzle of ghee.

5. Vegan White Sauce 

If Italian is your favourite cuisine but you want a vegan replacement to elevate your white sauce pasta or spaghetti, then try this easy and delicious vegan white sauce: 

Ingredients 

  • Cashew nuts - 1 Cup

  • Minced garlic - 3-4 cloves 

  • Lemon juice - 1 tsp 

  • Salt - 1/4 tsp 

  • Pepper (to taste)

  • Water or any plant-based milk

  • Nutmeg, paprika, or other vegan flavourings (optional)

Preparation Method

  • Soak one cup of cashew nuts (kaju) in water for 20 minutes. Then, in a blender, blend the soaked cashews, 3-4 cloves of minced garlic, and 1 teaspoon of lemon juice. 

  • After the first blend, add a quarter teaspoon of salt and pepper and water/any plant-based milk. 

  • Blend it all repeatedly until it has a smooth, mayonnaise-like consistency. You can enhance the flavour with nutmeg, paprika, or other vegan flavouring. 

  • Use this as a side dip, salad dressing, or pasta. This is a versatile vegan recipe that will enhance your vegan meals. 

  • Enjoy your vegan meal!

Is A Vegan Diet Helpful In Weight Loss?

Cutting and eliminating meat, eggs, shellfish, and dairy products is not the way to lose body fat. If you want to shed pounds and start a vegan diet plan for weight loss, you may do so with some planning and preparation. Your vegan diet plan for weight loss guarantees that you are getting the freshest nutrients in an organised manner to reap their benefits.   


Maintaining a calorie deficit while meeting your nutritional needs is important. A calorie deficit of 250 to 500 calories daily is recommended for vegan fat loss. This can be accomplished through a combination of exercise and diet. 


Finding the correct amount of fats, fibre, protein, and minerals is one method to boost your chances of enjoying your food and avoiding hungry sensations quickly after eating. 

Benefits of A Vegan Diet For Weight Loss 


There are additional benefits other than following a vegan diet plan for weight loss. Many studies demonstrate that reducing meat consumption can help lower harmful cholesterol in the body. It can significantly lower the risk of cardiac problems. 


1. Naturally Lower in Calories

Vegan meals tend to be packed with fruits, vegetables, whole grains, and legumes, all relatively low in calorie density compared to many animal products. This means you can feel fuller while consuming fewer overall calories, leading to a natural calorie deficit and weight loss over time.

2. High Fibre Content

Plant-based foods are bursting with fibre, which keeps you feeling full and satisfied for longer, reducing cravings and the urge to snack between meals. This helps avoid overeating and contributes to sustainable weight management.

3. Lower Saturated Fat and Cholesterol

Vegan diets naturally eliminate the sources of saturated fat and cholesterol commonly found in animal products like meat, dairy, and eggs. This can improve your overall cardiovascular health and potentially boost your metabolism, aiding in weight loss efforts.

4. Increased Insulin Sensitivity

Vegan diets tend to be lower in processed foods and added sugars, which can improve your body's sensitivity to insulin. This hormone regulates blood sugar and fat storage, and better sensitivity can lead to more efficient calorie burning and weight loss.

5. Promotes Overall Health

Beyond weight loss, a well-planned vegan diet offers a wealth of health benefits. You may experience improved energy levels, better digestion, reduced risk of chronic diseases like diabetes and heart disease, and even clearer skin. These overall health improvements can further support your weight loss journey and long-term well-being.

Also Read: Top 7 Vegan Diet Benefits For A Healthy Body

Dietitian’s Recommendation 

A vegan diet plan for weight loss can help you incorporate nutrient-rich, whole foods into your diet to ensure optimal nutrition. Your vegan food plan should sync with your exercise and weight reduction goals. I would advocate going for a steady weight loss rather than a quick one because you will gain weight faster. If you are transitioning from a traditional diet to a vegan one, do so gradually, or your body may be shocked.

– Dietitian Lavina Chauhan

The Final Say

Veganism may appear to many to be a limiting lifestyle, yet it is an enlightened and sustainable way of living. You can build a vegan diet plan for weight loss that promotes your health and delivers all the nutrients your body needs by focusing on plant-based proteins, healthy fats, and lots of fruits and vegetables. Include the nutritious vegan foods above to help you reach your fitness goals faster.

FAQs

1. Do vegans eat pasta?

Yes, vegans can have pasta. They can mix and match the sauces with veggies and pasta.  


2. How much weight can I lose monthly if I go vegan?

You can lose 2 to 3 pounds monthly with the vegan diet. This depends on your height, weight, food intake, etc.


3. What are the side effects of a vegan diet plan for weight loss?

A diet that consists exclusively of raw vegan food and lacks supplements can have low levels of essential nutrients such as vitamin B12, iodine, calcium and vitamin D.

References

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