Vegan Weight Loss 3 Week Plan
We’ve heard from a lot of vegans that good vegan weight loss diets are difficult to find or difficult to follow. Many are created by regular people without any medical or nutrition background. These diets can be overly complicated, lack a solid food plan or variety, not control calorie intake, or be deficient in nutrient and protein sources. A good vegan weight loss diet good is the opposite. You get variety, simplicity, complete proteins, all the necessary nutrients, and reduce calories from bad carbs like sugar and starches.
3-Week Vegan Weight Loss Menu
This is a simple, meal-by-meal plan designed to help vegans lose weight without feeling deprived. There is enough variety to keep you from getting bored, and less complexity so it’s easy (and practical) to follow.
Week 1
Day 1
Breakfast
Oatmeal made with raisins topped with a banana and soy milk
Whole-wheat toast and jam
Calcium-fortified orange juice
Snack
Apple
Lunch
Potato Vegetable Soup
Veggie burger on a whole-grain bun
Fruit cup
Snack
Non-fat soy latte
Dinner
Miso soup
Vegetable stir-fry made with broccoli, carrots, and bok choy
Low-fat tofu
Brown rice
Sliced mangoes
Day 2
Breakfast
Quick Breakfast Pudding
Whole-wheat bagel and jam
Grapefruit wedges
Snack
Banana
Lunch
Hummus pita stuffed with veggies
Lentil soup
Baby carrots
Pretzels
Snack
Baked tortilla chips and salsa
Dinner
Pasta with Roasted Vegetables
Whole-wheat French bread
Fruit salad
Day 3
Breakfast
Whole grain cold cereal (like Shredded Wheat) topped with soymilk and berries
Strawberry Smoothie
Snack
Toasted pita bread with Lentil Pâté
Lunch
Black Bean Burritos
Baked tortilla chips
Spanish Bulgur
Fruit salad
Snack
Plum
Dinner
Broccoli with Kasha and Black Bean Sauce
Salad with non-fat dressing
Whole-wheat breadsticks
Day 4
Breakfast
Tofu Scramble
Whole-wheat toast with jam
Orange slices
Snack
Banana
Lunch
Sandwich made with whole-wheat bread, fat-free vegetarian turkey slices, lettuce, tomato, and mustard
Baked chips
Apple
Baby carrots
Snack
Whole wheat pita toasted and topped with Maple Potato Spread
Dinner
Indian Split Pea Dahl
Golden Mushroom Soup
Grapes
Gingerbread
Day 5
Breakfast
Oatmeal topped with maple syrup
Apple Oat Muffins
Calcium-fortified orange juice
Snack
Celery sticks dipped in Creamy Dill Dressing
Lunch
Almost Instant Black Bean Chili
Fat-free crackers
Salad with fat-free dressing
Apple
Snack
Brown rice cakes topped with jam
Dinner
Hearty Barbecue Beans
Veggie hot dog
Braised Collards or Kale
Fruit salad
Cornbread
Day 6
Breakfast
Banana French Toast
Fat-free soy sausage
Orange Julius
Snack
Air-popped popcorn
Lunch
Thai Wraps
Carrot sticks
Fruit salad
Snack
Dried figs
Dinner
Vegetable plate made with
Wonderful Winter Squash,
Green Beans with Toasted Almonds,
Pan Grilled Portabella Mushrooms,
Three Bean Delight,
Cornbread
Day 7
Breakfast
Muesli
Whole-wheat English muffin with apple butter
Grapefruit juice
Snack
Vegetable juice and pretzels
Lunch
Missing Egg Sandwich
Baked chips
Apple
Snack
Soy yogurt topped with fruit or whole grain cereal, or
Plum
Dinner
Broccoli with Kasha and Black Bean Sauce
Salad with non-fat dressing
Whole-wheat breadsticks
Week 2
Day 1
Breakfast
Whole grain cold cereal with low-fat rice milk and strawberries
Whole-wheat bagel with hummus
Apple juice
Snack
Rice cakes with Garlic Bean Dip
Lunch
Mushroom Barley Soup
Soy hot dog on whole-wheat bun
Melon wedges
Snack
Soy yogurt
Dinner
Vegetarian Swiss Steak
Applesauce
Golden Potatoes
Sautéed Broccoli with Ginger
Banana Pudding
Day 2
Breakfast
Yam Spice Muffins
Sliced melons, grapes, and bananas topped with low-fat granola
Calcium-fortified orange juice
Snack
Dried figs
Lunch
Quickie Quesadillas
Carrot sticks
Mango slices
Snack
Cranberry Papaya Juice
Dinner
Simple Pasta Supper
Garlic Bread
Mixed salad greens with low-fat dressing
Gingered Melon Wedges
Day 3
Breakfast
Baked Oatmeal
Soy sausage
Grapefruit juice
Snack
Banana
Lunch
Hummus sandwich on whole-wheat bread
Corn and red pepper salad
Baked chips
Apple
Snack
Sorbet with fruit
Dinner
Black Bean Pueblo Pie
Sure-Fire Roasted Vegetables
Summer Fruit Compote
Day 4
Breakfast
Cream of wheat cereal with jam swirled in
Banana
Orange juice
Snack
Grapes
Lunch
Sloppy Joes
Mixed green salad
Baked chips
Snack
Toasted pita wedges with Spicy Black Beans and Tomatoes
Dinner
Ginger Noodles
Steamed edamame (green soybeans)
Strawberry Applesauce
Day 5
Breakfast
Wheat flake cereal with raisins and soymilk
Whole-wheat toast with jam
Grapefruit half
Snack
Air-popped popcorn
Lunch
Submarine Sandwich
Baby carrots
Baked beans
Snack
Chilled Cucumber-Dill Soup
Dinner
Lentil Burgers
Roasted Sweet Potato Wedges
Salad of Color
Gingerbread Cookies
Day 6
Breakfast
Oatmeal with dried fruit and ground flaxseed
Half whole-wheat bagel with raspberry jam
Orange juice
Snack
Low fat granola bar
Lunch
Banana and Raisin Sandwich
Low-fat whole-wheat crackers
Hoppin’ John Salad
Snack
Soy yogurt topped with whole grain cereal
Dinner
Bean Curd in Sweet and Sour Plum Sauce
Brown Rice
Asian Fusion Salad
Apple Crisp
Day 7
Breakfast
Fruited Breakfast Quinoa
Applesauce with cinnamon
Orange juice
Snack
Banana
Lunch
Lentil Salad
Whole-wheat roll with jam
Tossed salad with Basic Flax Oil and Vinegar Dressing
Snack
Low-fat crackers with Cheesy Garbanzo Spread
Dinner
Penne with Fresh Spinach, Tomatoes, and Olives
Bruschetta
Rootin’ Tootin’ Salad
Nutty Fruitballs
Week 3
Day 1
Breakfast
Spiced Pumpkin Pancakes
Grapefruit and orange wedges
Green tea
Snack
Creamy Chocolate Pudding
Lunch
Meatball sandwich made with Spaghetti Balls
Stuffed Tomato Salad
Carrot sticks
Snack
Baked chips and salsa
Dinner
Neat Loaf
Zucchini Skillet Hash
Whole-wheat rolls
Brownies
Day 2
Breakfast
Black Beans with Salsa on Toast
Apple juice
Snack
Half a whole-wheat bagel with hummus
Lunch
Lentils Soup
Sandwich made with veggie deli slices, lettuce, tomato, mustard, and whole-wheat bread
Tossed salad
Snack
Orange
Dinner
Tempeh Broccoli Sauté
Yams with Cranberries and Apples
Brown rice
Fruit cup
Day 3
Breakfast
Whole grain cold cereal with sliced bananas and rice milk
Pumpkin Spice Muffins
Tea
Snack
Sorbet with Berry Sauce
Lunch
Chunky Ratatouille Sauce over whole-wheat pasta
Fruit cocktail in light syrup
Snack
Pita wedges with Tofu Spread
Dinner
Veggie Confetti Couscous
Tofu Tacos
Cucumber, Mango, and Spinach Salad
Pumpkin Custard Pie
Day 4
Breakfast
Breakfast Rice Pudding
Whole grain toast with apple butter
Snack
Air-popped popcorn topped with Sesame Salt
Lunch
Corn Chowder
Veggie burger on a whole grain bun
Tossed salad with fat-free Italian dressing
Snack
Schoolyard Oatmeal Cookies
Dinner
Tamale Pie
Steamed Asparagus with Raspberry Sauce
Tofu Vegetable Soup
Sliced kiwifruit and grapes
Day 5
Breakfast
Cornmeal Pancakes
Cantaloupe wedges
Calcium-fortified orange juice
Snack
Chocolate Banana Smoothie
Lunch
Kale-and-Rice Chowder
Whole grain roll
Snack
Plum
Dinner
Vegetable Rotini with Ginger Peanut Sauce
Cucumbers with Creamy Dill Dressing
French bread
Day 6
Breakfast
Tofu French Toast
Sliced bananas
Cranberry juice
Snack
Soy yogurt with chopped fruit added
Lunch
Veggie burger on whole-wheat bun
Vegetarian baked beans
Fresh Spinach Salad
Snack
Fresh Collard Apple Juice
Dinner
Homestyle Squash and Pinto Beans with Rice
Warm corn tortillas
Sliced mangoes
Tossed salad
Day 7
Breakfast
Oatmeal topped with cinnamon and soymilk
Honeydew melon
Calcium-fortified orange juice
Snack
Low-fat crackers with hummus
Lunch
Pasta Salad
Karen’s Sloppy Tofu
Baked potato chips
Snack
Fresh Collard Apple Juice
Dinner
Ravioli with Fresh Mushrooms and Tomato Sauce
Creamy Beet Soup
Tossed salad with low-fat vinaigrette
Fruit cup