7-Day Nutritious Vegan (Plant-Based) Meal Plan for Weight Loss

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Monday
Breakfast Taco

½ cup liquid vegan egg substitute plus diced onion and chopped bell pepper, cooked in a skillet with cooking spray, plus ½ cup of black beans and ¼ cup avocado slices in a small whole-grain tortilla (hint: wrap it in foil to keep it together if you are on the go)

Greek Pita Pocket

Small whole-wheat pita spread with 2 tablespoons of mashed avocado and stuffed with lettuce, tomatoes, 8 pitted kalamata olives, ½ cup of garbanzo beans, and dried oregano.

1 tangerine

Pesto and Quinoa-Stuffed Zucchini Boats

¼ of recipe below

½ cup of cut cantaloupe

Tuesday
Cereal and Milk

½ cup of Cheerios mixed with ¾ cup of unsweetened almond or soy milk, 2 tablespoons of sliced almonds, and 1 small banana, sliced

Open-Faced Quesadilla

1 ounce of shredded dairy-free cheese tossed with 1 small diced zucchini, cumin, garlic powder, and (optional) red pepper flakes, 2 ounces of seasoned tempeh cut in strips, on 1 small whole-wheat tortilla, served optionally with salsa

1 small orange

Baked Sweet Potato

1 medium sweet potato, baked, topped with mixture of ½ cup canned Italian-style stewed tomatoes, ½ cup of cooked chopped broccoli florets, and 3 ounces of textured vegetable protein (TVP or TSP) hydrated in broth and cooked with diced onion and 2 teaspoons of olive oil

Wednesday
Pumpkin Pie Oatmeal

½ cup of oats made with ¾ cup of hot unsweetened almond or soy milk, plus ¼ cup of pumpkin puree (not pumpkin pie mix), 1 ounce of walnuts or pecans (14 halves), ½ teaspoon of cinnamon, and (optional) low-calorie natural sweetener (such as stevia or monkfruit),

Rice Salad

⅓ cup of cooked brown rice, ½ cup of cooked or low-sodium canned garbanzo or other beans, ½ cup of halved grapes, 1 tablespoon of sunflower seeds, 2 teaspoons olive oil, squeeze of lemon juice (or vinegar), dried thyme, (optional) chopped parsley or mint, pepper

Served on a bed of spinach or arugula, optional

Eggplant Casserole

¼ of the recipe below.

Served over ½ cup of whole-grain pasta such as rotini or penne

Thursday
Peanut Butter and Banana Cinnamon Toast

2 slices of whole-grain toast spread with a blend of 1 tablespoon of peanut butter, ¼ of a ripe banana, mashed, and ¼ teaspoon of cinnamon

1 cup of strawberries

Vegetarian Split Pea Soup

⅛ of recipe, below

Serve with avocado slices

Veggie Burger and Salad

1 veggie burger patty on a whole-grain hamburger bun with optional mustard, lettuce, tomatoes.

Salad with greens, tomatoes, cucumber, and 2 tablespoons of vinaigrette (or 2 teaspoons of olive oil with balsamic vinegar and herbs)

1 cup of watermelon cubes

Friday
Spinach Omelet

½ cup of vegan egg substitute, and 1 tablespoon of milk, stuffed with 1 cup of chopped fresh spinach leaves and 1 ounce of dairy-free cheese, topped with slice of avocado

1 banana

Tempeh Raspberry Salad

2 ounces of seasoned tempeh, fresh spinach or arugula leaves, sliced red onion, sliced tomato, ½ cup raspberries, 2 tablespoons of sliced almonds

1 slice of whole-grain toast

Spaghetti and Meat Sauce

¾ cup of cooked whole-grain spaghetti tossed with ½ cup of tomato-based pasta sauce heated with ½ cup of cooked textured soy protein (TSP or TVP) and ½ cup of cooked cauliflower florets, topped with ½ ounce of dairy-free cheese

1 cup of steamed green beans

Saturday
Avocado Toast

1 slice of whole-grain bread, toasted. Mash ½ of a small ripe avocado with lemon juice, garlic powder, and onion powder. Spread it on 2 slices of whole-grain toast. Top with ½ cup of garbanzo beans and ½ cup of grape tomatoes, halved.

Three-Bean Salad

½ cup of green beans, ¼ cup of black beans, ¼ cup of garbanzo beans, ¼ cup of chopped tomato, 1 tablespoon of rice wine or cider vinegar, 2 teaspoons of olive oil, salt and pepper to taste, optional dash of a low-calorie sweetener such as stevia

½ of a whole-grain English muffin

Soft Taco

½ cup of cooked soy protein (TVP or TSP) mixed with Mexican seasoning, plus optional toppings, such as diced tomato, shredded cabbage, fresh cilantro, lime juice, ¼ cup non-dairy plain yogurt, and garlic powder, on a whole-wheat soft taco-size tortilla

1 small ear of corn on the cob (or ½ large ear)

1 cup of watermelon

Sunday
Huevos Rancheros.

½ cup of vegan egg substitute scrambled with cooking spray and splash of almond milk, plus ½ cup of low-sodium black beans served on a small whole-grain tortilla, topped with 1 ounce of shredded dairy-free cheese and salsa made with chopped tomatoes, diced onion, cilantro, garlic, and lime juice

Navy Bean Pita Pocket

2 whole-grain pita pockets (2 halves of a full small pita) spread with 2 tablespoons of hummus and stuffed with ½ cup of navy (or other) beans, ½ ounce of cashew pieces, and sprouts, tomato slices, and/or arugula or other greens.

Tofu Veggie Foil Bake

2 ounces of seasoned tempeh or other meat substitute baked in foil with 1 cup of zucchini slices tossed with a mixture of 1 teaspoon of olive oil, squeeze of lemon, black pepper, and fresh or dried rosemary, baked for 20 minutes at 350 degrees.

Served with ⅓ cup of cooked whole-grain pasta and 1 piece of fruit

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