The Most Incredible Easy Method for Weight Loss With Vegan Food
Following a vegan diet, or even just including more plant-based foods in your routine, can be a healthy and delicious approach to eating. Research has shown that cutting back on animal products and eating more beans, whole grains, fruits, vegetables, nuts, and seeds are associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, you may have an easier time losing weight on a vegan diet, thanks to fiber-rich foods, which help you feel full and satisfied throughout the day. Many who switch to a vegan diet for weight-loss reasons often find themselves filling the meatless void with an array of plant-based processed food. Luckily, a veg diet is so much more than packaged food that just happens to be animal-free, especially for those looking to lose weight.
7-Day Vegan Meal Plan by Vegan society
In this 7-day vegan meal plan, we included a variety of nutritious foods and balanced out the meals and snacks to make sure you’re getting the nutrients you need each day. Whether you’re a full-time vegan or just looking for healthy recipe ideas, this meal plan makes for a week of wholesome eating.
Breakfast: Vegan-friendly muesli topped with fortified soy yogurt, a tablespoon of ground linseed (flaxseed) and berries
Some store brought muesli can contain honey (which is not vegan), unlike most non-vegan ingredients it is not in ‘bold’ as an allergen so make sure to look out for it.
Lunch: Baked sweet potato with houmous and salad
Evening meal: “Meat” balls (or chopped vegan sausages) in a spicy tomato sauce with peas and sweetcorn mixed into brown rice sprinkled with 5g fortified nutritional yeast flakes
Vegan sausages can be found in most supermarkets and health stores. Pre-made vegan meatballs can also be found in health stores.
Fortified nutritional yeast flakes can be found online and in health food stores. If unable to access it, replace with a sufficient amount of other foods with added vitamin B12 or take a supplement.
Snacks: Glass of fortified plant milk, apple, cashew nuts and a couple of Brazil nuts
Breakfast: A glass of fortified plant milk and a muffin
Lunch: Whole-wheat spaghetti and soya mince and grated carrot bolognaise sprinkled with 5g fortified nutritional yeast flakes
Soya mince can be purchased at most supermarkets and health food stores, but if you’re unable to find it you could substitute in lentils and/or mushroom mince.
Evening meal: Wholemeal wrap filled with spicy rice, beans, and vegetables
Snacks: Banana smoothie made using fortified plant milk, kiwi fruit, cashew nuts and a couple of Brazil nuts
Breakfast: Banana and peanut butter on wholemeal toast and a glass of fortified plant milk
Lunch: Chickpea and couscous salad including grated carrot sprinkled with 5g fortified nutritional yeast flakes
Evening meal: Stir-fried marinated calcium-set tofu and vegetables with rice noodles
For crispier tofu make sure you press it first, this removes excess water which means not only can it absorb more of the marinade, but also fries better.
Snacks: Walnuts and a couple of Brazil nuts, an apple, satsumas
Breakfast: Wheat biscuits and fortified plant milk topped with six walnut halves and chopped banana
When purchasing cereals be careful to look out for vitamin D3 as this is not vegan.
Lunch: Bean and pasta salad sprinkled with 5g fortified nutritional yeast flakes
Mixed bean salad is available tinned in most supermarkets, and you can then add the pasta of your choice to it.
Evening meal: Chickpea, sweet potato and pepper curry with peas mixed into brown rice
To make a simple vegan curry sauce combine a curry paste with light coconut milk.
Snacks: Fortified soy yogurt, an apple, satsumas and a couple of Brazil nuts
Breakfast: Porridge made with fortified plant milk topped with apple, raisins, a tablespoon of ground linseed (flaxseed) and cinnamon
Lunch: Tortilla filled with houmous, sweetcorn, grated carrot, 5g fortified nutritional yeast flakes and salad
Houmous is readily availible at most supermarkets, but it’s also really easy to make your own.
Evening meal: Veggie burger in a wholemeal roll with salad
Veggie burgers are available at most supermarkets (be careful to make sure they are vegan as some contain dairy!) or you can make your own.
Snacks: Glass of fortified plant milk, banana, cashew nuts and a couple of Brazil nuts
Breakfast: Baked beans and tomatoes on wholemeal toast sprinkled with 5g fortified nutritional yeast flakes
Lunch: ½ baguette from part-baked filled with falafel and salad
Evening meal: Baked sweet potato with soy chili and cooked vegetables followed by fortified soy yogurt
Plain soy yogurt is also a great vegan alternative for sour cream, so you could have this with your meal to accompany the spicy soy chili.
Snacks: Banana smoothie made using fortified plant milk, walnuts and a couple of Brazil nuts, apple
Breakfast: Vegan sausage, onion and mustard wholemeal sandwich and orange juice
Lunch: Vegan-friendly vegetable soup with pasta and 5g nutritional yeast flakes added followed by fortified soy yogurt
When buying soup be sure to look our for dairy ingredients like milk powder as these can sometimes be added to soups. Also, watch out for meat stock as this can sometimes be added to vegetable soups too.
Evening meal: Seitan steak with BBQ sauce, sweet potato oven chips, peas and carrots followed by fruit salad, including kiwi fruit
You can buy vital wheat gluten to make seitan at health food stores and online, or make a steak from tofu or tempeh instead.
Snacks: Glass of fortified plant milk, walnuts, a satsuma and a couple of Brazil nuts
According to Veg News Get exercise and stay hydrated
Healthy meals, water, and exercise are key components for any successful weight-loss program. People should engage in 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly in order to burn calories and lose weight. High-Intensity Interval Training (HIIT) is a form of cardiovascular interval training focusing on alternating short periods of intense anaerobic exercise with less-intense recovery periods. To achieve maximum results, HIIT should be practiced three times a week and supplemented with jogging or hiking, says Jorge Cruise, trainer, and author of Tiny and Full. And don’t forget to stay hydrated! Drinking a minimum of 64 ounces of water daily keeps your body cleansed, which improves fitness and overall health.
Jarone Ashkenazi is a freelance writer who covers relationships, food, and sports.