Vegan diet weight loss

Most dieters do it wrong. They either lack the knowledge to properly structure a diet plan, or they set too stringent restrictions. The diet should help achieve your goal, and not become a hindrance.

It should be borne in mind that not all people fit the same diet, and everything must be approached individually. This is due to the fact that there are many variables that must be considered when structuring a diet plan. These variables include age, gender, level of physical activity, goals (weight loss, maintaining or building muscle), and eating habits. All these factors can greatly affect the choice of diet. The best diet plan is the one that works for you.

Therefore, the plan presented in this article can be adjusted at your discretion. Save the dishes and ideas that you like, and skip the others. Individualize the plan yourself using applications such as MyFitnessPal, or ask a knowledgeable friend or trainer for help. But first, let’s still consider the basics.

Can I eat just listening to my body?

There are people whose diet is almost entirely made up of noodles. Noodles, literally, are on their dinner table for almost 365 days a year. For obvious reasons, such a diet will adversely affect health. One product does not provide you with all the necessary nutrients to maintain a healthy life. The reason why these people do not want to change their diet is that this is the only food they like.

Plus, the food industry does not want you to know that your taste buds can change, affecting your taste preferences. Perhaps you have already come across the fact that by eating some time for products that you have previously hated, you are rediscovering them for yourself. This is a very common phenomenon.

Let’s say you decide to reduce your salt intake. In the first week, food will seem completely tasteless to you, but after 2 weeks unsalted meals will become the norm. The truth is that the food industry makes you addicted to products using artificial sweeteners, flavors and colors. The healthiest foods are those sold in the fresh fruits and vegetables department. But even this is not always the case.

What is a healthy vegan diet?

Any benefit is relative. A box of donuts is a healthy alternative to pure sugar. Pancakes are better than donuts, and a vegetarian version of whole-grain pancakes is probably the best option. The most healthy diet plan for you is one that meets these two criteria:

  • Improves your current health
  • It can be followed in the long run.

Benefits of Healthy Veganism

Many people fill their cars with premium quality gasoline, but do not pay attention to the products they send to their bodies. Their apartments are furnished with designer furniture, but they do not care about the place in which they have to live – their body.

Amazingly, your body is updated every 7-10 years. During this period, several trillion cells are replaced. What is a building material? Your food. Set your priorities right now to get good health tomorrow.

7 day vegan diet plan

This plan is suitable for those who want to consume about 2000 calories per day (1942 calories, to be exact). This is the ideal number of calories for an average woman or man who wants to lose weight (a deficit of 500 calories leads to a weight loss of 0.5 kg per week). The amount of fiber is about 50 grams, which is almost twice the minimum daily intake and three times the amount of fiber in the Central American diet.

Note that this meal plan should not be 100% respected. Take from it all the positive aspects and eliminate the negative ones.

Important: drink 3-4 liters of water every day and add green tea to your diet, as it is rich in antioxidants and healthy liquids.

Total: 1614 calories, 231 g of carbohydrates (66%), 50 g of fat (14%), 71 g of protein (20%), 45 g of fiber

Bowl with banana, ginger and pear

(734 calories, 98 g carbohydrates, 27 g fat, 32 g protein, 20 g fiber)

Ingredients

  • 1 banana
  • 1 pear
  • 1 date
  • 3 tablespoons almond
  • 1 tablespoon flaxseed
  • 1 tablespoon hemp flour
  • 1/2 cup spoon of carob powder
  • 1/2 tablespoon fresh ginger
  • 250 ml of soy milk

Cooking method

  • Cut the banana, pear, dates and almonds into pieces.
  • Put all the ingredients in a bowl. Fill with soy milk.

Amaranth Salad with Hemp Seeds

(250 calories, 27 g carbohydrates, 11 g fat, 13 g protein, 8 g fiber)

Ingredients

  • 1 sheet of nori, sliced
  • 4 handfuls of lettuce leaf mix
  • 10 g of amaranth
  • 1 handful of sweet green peas (young)
  • 2 tablespoons of hemp seeds

Cooking method

  • Put all the ingredients in a bowl.
  • Add a dressing, try an Italian salad dressing.
  • Make sure you use a small amount of oil.

Banana ice cream

(210 calories, 54 g carbohydrates, 1 g fat, 0 g protein, 6 g fiber)

Ingredients

Cooking method

  • Peel and chop the bananas, place them in a container and freeze for 1 hour.
  • Remove the frozen bananas from the freezer and let them thaw a little at room temperature.
  • Place bananas in a blender and grind to a smooth and creamy texture.
  • You can change the recipe by adding a little cinnamon, vanilla or cocoa powder.

Green plate

(420 calories, 52 g carbohydrates, 11 g fat, 26 g protein, 11 g fiber)

Ingredients

  • 100 g brown rice
  • 200 g solid tofu
  • 2 cups broccoli

Cooking method

  • Cook brown rice and broccoli in a medium-sized saucepan.
  • Add tofu to the pot with a little water.
  • When the ingredients are ready, drain the water.
  • Add flax seeds for added value.

Total: 2219 calories, 295 carbohydrates (67%), 56 g of fat (13%), 87 g of protein (20%), 74 g of fiber

Morning bowl

(787 calories, 107 g of carbohydrates, 31 g of fat, 26 g of protein, 18 g of fiber)

Ingredients

  • 1 banana
  • 1 pear
  • 1 date
  • 3 tablespoons almond
  • 1 tablespoon flaxseed
  • 1/2 cup of cereal just
  • 1/2 tablespoon grated ginger
  • 250 ml of soy milk (low sodium)

Cooking method

  • Peel the banana.
  • Crush banana, pear, almond and date.
  • Put all the ingredients in a bowl.
  • Add soy milk.

Spaghetti with white bean sauce

(373 calories, 66 g carbohydrates, 10 g fat, 15 g protein, 11 g fiber)

Ingredients

  • 60 g raw wholegrain spaghetti
  • 150 g low sodium tomato sauce
  • 85 g white beans

Cooking method

  • Prepare the spaghetti according to the instructions on the package, drain the water.
  • In a medium frying pan, mix the sauce, spaghetti and beans, cover and cook for a few minutes over low heat. Done!

Smoothie with you

(385 calories, 76 g carbohydrates, 4 g fat, 10 g protein, 22 g fiber)

Ingredients

  • 1 very ripe banana
  • 2 cups frozen raspberries
  • 1 cup soy milk

Cooking method

  • Mix all ingredients in a blender until smooth.

Beans with keyl

(674 calories, 106 g carbohydrates, 11 g fat, 36 g protein, 23 g fiber)

Ingredients

  • 100 g of amaranth (cooked)
  • 200g cabbage cale
  • 2 cups beans

Cooking method

  • Cook the amaranth and cabbage in a medium sized deep frying pan.
  • Add the beans with a little water.
  • When the ingredients are ready, drain the water.
  • Add a tablespoon of flax seeds (about 50 calories) for added benefit.

Total: 1872 calories, 244 g of carbohydrates (61%), 71 g of fat (18%), 85 g of protein (21%), 59 g of fiber

Bowl with banana, ginger and pear

  • According to the recipe for breakfast for the first day.

Edamame green salad with beetroot

(271 calories, 30 g carbohydrates, 8 g fat, 21 g protein, 12 g fiber)

Ingredients

  • 2 cups mix greens
  • 1 cup edamame
  • 1/2 medium beet, chopped
  • one

Cooking method

  • Mix greens, edamame, beets and cilantro.
  • Sprinkle with 2 tablespoons of olive oil and 2 tablespoons of apple cider vinegar.

A handful of pecans

(301 calories, 6 g carbohydrates, 31 g fat, 4 g protein, 4 g fiber)

Rice with keyl and beans

(566 calories, 110 carbohydrates, 5 g fat, 28 g protein, 23 g fiber)

Ingredients

  • 1 cup brown rice
  • 200 g of keila
  • 2 cups beans

Method of preparation

  • Cook brown rice and keyl in a medium sized deep frying pan.
  • Add the beans with a little water.
  • When the ingredients are ready, drain the water.
  • Add a tablespoon of flax seeds (about 50 calories) for added benefit.

Vegan diet weight loss

High calorie day. When you adhere to a healthy diet, there is no need to keep the same calorie daily. Sometimes you can eat more, just do not forget to catch up on the next or previous day. It is important that your diet does not exceed the weekly calorie level.

Total: 2557 calories, 212 g of carbohydrates (46%), 167 g of fat (46%), 82 g of protein (18%), 65 g of fiber

Morning bowl

(787 calories, 107 g of carbohydrates, 31 g of fat, 26 g of protein, 18 g of fiber)

  • According to the recipe for breakfast of the 2nd day.

Almond flax burger with potatoes

(1520 calories, 78 g of carbohydrates, 125 g of fat, 43 g of protein, 39 g of fiber)

Ingredients

  • 2 cloves of garlic
  • 1 cup almond
  • 6 tablespoons flaxseeds
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons of coconut oil
  • 1 cup of potatoes

Cooking method

  • Bake the potatoes in the oven.
  • Mix all the other ingredients together to form 2 burger patties.
  • You can eat these vegan cutlets raw, or smear them with a small amount of coconut oil and bake in the oven until golden brown.
  • Serve with baked potatoes.

Amaranth Salad with Hemp Seeds

(250 calories, 27 g carbohydrates, 11 g fat, 13 g protein, 8 g fiber)

Vegan diet weight loss

  • Prescription lunch for the first day.

Low-calorie, fasting day. Since the previous day was quite dense, on the fifth day it is recommended to reduce the number of calories and fat. Cellulose helps to compensate for the feeling of hunger.

Total: 1376 calories, 240 g of carbohydrates (70%), 30 g of fat (9%), 71 g of protein (21%), 61 g of fiber

Antioxidant Blueberry Smoothie

(237 calories, 66 g carbohydrates, 5 g fat, 4 g protein, 24 g fiber)

Ingredients

  • 1 ripe banana
  • 3 cups cold water
  • 1 cup blueberries
  • 1 tablespoon flaxseed
  • 1 tablespoon stevia
  • 1 tablespoon ground rooibos

Cooking method

  • Mix all ingredients in a blender.

fruit plate

(407 calories, 93 g carbohydrates, 1 g fat, 6 g protein, 8 g fiber)

Ingredients

  • 1 cup blueberries
  • 2 bananas
  • 2 oranges

Cooking method

  • Peel and slice the fruit by placing it on a plate.

Beans with keyl

(318 calories, 58 g carbohydrates, 3 g fat, 23 g protein, 21 g cells)

  • According to the recipe for dinner for the 2nd day.

(414 calories, 23 g carbohydrates, 21 g fat, 38 g protein, 8 g fiber)

Ingredients

  • 1 teaspoon olive oil
  • ¼ cup onion, chopped
  • 1 cup red and green pepper, chopped
  • 1 glass of spinach
  • 350-400 g tofu
  • Salt and pepper to taste

Cooking method

  • Heat the oil in a frying pan, add the onion and pepper.
  • Stew until vegetables are soft.
  • Add spinach, tofu, salt and pepper.
  • Cook for a few minutes over medium heat and serve.

On this day, you can try to eat more often, but make meals less. The plan of the 6th day includes 2 snacks.

Total: 1599 calories, 283 g of carbohydrates (78%), 20 g of fat (6%), 60 g of protein (16%), 47 g of fiber

Vegan diet weight loss

Smoothie with you

(385 calories, 76 g carbohydrates, 4 g fat, 10 g protein, 22 g fiber)

  • According to the recipe for a snack of the 2nd day

Spelled Noodles

(523 calories, 79 g carbohydrates, 6 g fat, protein 33 g, 9 g fiber)

Ingredients

  • 85 g of spelled noodles (raw)
  • 85 g of vegan chicken nuggets
  • 150 g tomato sauce

Cooking method

  • Cook the noodles according to the packing instructions, drain the water.
  • In an average frying pan, cook chicken nuggets to taste.
  • Add tomato sauce.
  • Serve the noodles with chicken nuggets and tomato sauce.

Handful of berries

(85 calories, 21 g carbohydrates, 1 g fat, 1 g protein, 3 g fiber)

Ingredients

Edamame green salad with beetroot

(271 calories, 30 g carbohydrates, 8 g fat, 21 g protein, 12 g fiber)

  • According to the recipe for lunch of the 3rd day.

Fruit ice

(335 calories, 77 g carbohydrates, 1 g fat, 5 g protein, 1 g fiber)

Ingredients

  • About 3 cups of unsweetened fruit juice of your choice, for example, grape, pomegranate or orange (squeeze at home and use the pulp for additional benefits)

Cooking method

  • Fill ice cream makers with juice, insert a wooden stick there.
  • Put in the freezer for a couple of hours.
  • To get the ice cream out of the mold, dip it in warm water for a few seconds.

The diet should not be boring, so on the seventh day, allow yourself for breakfast, for example, pancakes.

Total: 2355 calories, 385 g of carbohydrates (74%), 66 g of fat (13%), 67 g of protein (13%), 85 g of fiber

Banana-Chocolate Pancakes

(1375 calories, 218 g carbohydrates, 47 g fat, 47 g protein, 65 g fiber)

Ingredients

  • 2 peeled bananas, mashed in mashed potatoes
  • 2 dried dates
  • 20 g of amaranth
  • 240 ml chocolate milk
  • 250 ml of water
  • 70 g buckwheat flour
  • 4 tablespoons flaxseeds
  • 4 tablespoons of hemp protein
  • 3 tablespoons of carob powder
  • 2 tablespoons cocoa beans

Cooking method

  • Mix all these ingredients together.
  • Lubricate the baking dish with a small amount of coconut oil.
  • Pour the ingredients into a baking dish to form a pancake of the required size.
  • Fill for 5 minutes, flip to the other side and bake for another 5 minutes.

Amaranth salad with flax seeds

(250 calories, 27 g carbohydrates, 11 g fat, 13 g protein, 8 g fiber)

  • Prescription lunch for the first day.

Mint Couscous

(730 calories, 140 g carbohydrates, 23 g protein, 8 g fat, 12 g fiber)

Ingredients

  • 3/4 cup hot mint tea
  • 3/4 cup raw couscous
  • 4-5 dried apricots
  • 8-10 dried olives
  • 1 tablespoon chili paste
  • 1/3 cup cooked chickpeas

Cooking method

  • Mix hot tea and couscous in a medium bowl.
  • When the couscous absorbs the liquid, slowly stir it with a fork.
  • Add remaining ingredients, mix and serve.
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