A Vegan Diet Plan to Lose Weight

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There are different types of vegetarians, like Lacto-ovo-Vegetarians, Fruitarians, Pescatarian, etc. Each of them has a unique set of food items that they consume. A number of people have been benefited by following a vegetarian diet. It not only helps to reduce weight but also helps to lead a healthy and long life. One of the advantages of following a vegan diet plan to lose weight is that it helps to reduce the risk of health problems, like, cancer, heart disease, diabetes, high blood pressure, etc.

 Although a vegetarian diet plan is one of the most effective ways of reducing weight, one should plan the diet such that all the nutritional requirements of the body are fulfilled, else weakness will ensue. A healthy vegan diet plan excludes foods high in saturated fats, animal protein and cholesterol, while it includes foods high in potassium, calcium, magnesium, carbohydrates and fiber. Usually we obtain protein from meat but in a vegan diet, legumes and pulses can be rich protein sources. A nutritionally balanced, well planned vegan diet along with routine exercises does help to reduce weight. For this, one should be aware of the nutritional sources and should consume fixed amount of calories per day. People who consume a lot of meat find it difficult to adapt to a vegan diet initially. It is a misconception that vegan diet includes only tasteless and boring food. This is not true and there are a number of delicious vegetarian recipes. Here are some sample vegan diet plans for your reference.

 Vegan Diet Plans for Weight Loss

 If you want to follow a healthy vegan diet plan to lose weight, ensure that you include all the nutrients, like, iron, protein, carbohydrates, etc. in your diet in a balanced manner. Meat and fish are rich sources of protein and omega 3 essential fatty acids and finding substitutes for these nutrients can be quite difficult. Thus you should know all the vegetarian substitutes for the nutrients obtained from meat and other non vegetarian food products. There are a few diet plans that can help to burn fats by following veganism. Diet plans that are low in carbs and have restricted calorie intake for a day, can reduce weight. Samples of such diet plans are given below.

 NOTE: It is strictly recommended that before you start following any of the diet plans given below, you should consult a dietitian and physician. Calorie requirements differ from person to person and depend on the overall health condition of an individual. The diet plans given below may not suit everyone’s body requirements and hence consultation of an expert is a must.

 1200 Calorie Vegan Diet Plan to Lose Weight

 As the name suggests, a 1200 calorie diet plan is nothing but the consumption of 1200 calories in a day. Here are two sample diet plans to guide you to design your 1200 calorie diet plan to lose weight.

 Sample Diet Plan #1

Meal Food Items Quantity Calories 

Breakfast Light margarine 2 teaspoons 35 

Whole wheat toast 2 130 

Sliced strawberries 1 cup 53 

Sugar 1 teaspoon 15 

Yogurt (fat and sugar free) 6 ounce 135 

Morning Snack Peanut butter 1 teaspoon 33 

Graham cracker 2 60 

Lunch Any low fat cheese 1 ounce 100 

Baby carrots Half cup 35 

Fat free chocolate ice cream Half cup 90 

Whole wheat English muffin (toasted) 1 135 

Afternoon Snack Low-fat cottage cheese 2 tablespoons 10 

Rice cakes (mini) 4 64 

Dinner Baked sweet potato 1 medium-sized 103 

Lean protein 3 ounces 105 

Light margarine 2 teaspoons 35 

Steamed broccoli 1 cup 54 

 Sample Diet Plan #2

Meal Food Items Quantity Calories 

Breakfast Hard-boiled egg 1 70 

Skimmed milk 4 ounces 45 

Wheat cereal (frosted shredded) 1 cup 180 

Morning Snack Fresh orange 1 62 

Stick mozzarella string cheese 1 80 

Lunch Vegetable Barley Soup (Fat free) 1 cup 90 

Sandwich (whole wheat bread, humus and tomato) 1 slice, 2 tablespoons, 1 slice 90 

Skimmed milk 18 ounces 200 

Afternoon Snack Organic yogurt (Low fat) 1 container 130 

Dinner Veggie cakes 2 260 

Blackberries 1 cup 62 

 1500 Calorie Vegan Diet Plan to Lose Weight

 Similar to the 1200 calorie diet plan, a 1500 calorie diet plan is a diet that limits the amount of calories to be consumed in a day, to 1500. Two such sample diet plans are given below in a tabular form.

 Sample Diet Plan #1

Meal Food Items Quantity Calories 

Breakfast Whole oats 1 serving 150 

Small banana 1 90 

Light margarine 2 teaspoons 35 

Whole grain bread 1 slice 70 

Honey 1 teaspoon 32 

Skimmed milk 1 cup 90 

Morning Snack Plum 1 30 

Lunch Chili cheese pie 1 200 

Whole grain crackers 12 120 

Cheese (Shredded) 1 slice 100 

Afternoon Snack Low fat yogurt 6 ounces 110 

Dinner Baked potato 1 small 134 

Light sour cream with ( cup) cheese 1 serving 100 

Bacon bits (Vegetarian) 1 serving 25 

Plum tomato (Chopped) 1 11 

Any steamed vegetable 2 cups 50 

Light margarine 5-7 teaspoons 120 

Blueberries Half cup 35 

 Sample Diet Plan #2

Meal Food Items Quantity Calories 

Breakfast Raw Blueberies 1 cup 81 

English dried walnut 2 tablespoons 98 

Soymilk 1 cup 130 

Morning Snack Raw apple 1 81 

Lunch Raw California orange 1 59 

Cherry tomatoes 1 cup 31 

Flaxseed oil 2 teaspoons 80 

Non-dairy burrito 1 180 

Sunflower seed (No salt) 1 ounce 165 

Afternoon Snack Hummus 2 tablespoons 46 

Baby carrot 6 medium-sized 23 

Crispbread 2 slices 60 

Dinner Whole wheat spaghetti pasta 1.5 cups 260 

Vegetarian Meatballs 5 90 

Boiled broccoli (No salt) 1 cup 144 

 Low Carb Vegan Diet Plan to Lose Weight

 Many of the popular low carb diet plans have proved useful to lose weight. Vegetarian versions of these diet plans also have been helpful. South beach diet and Atkins diet are some of the famous low carb diet plans. Here is a sample of a low carb vegan diet to lose weight.


 For breakfast prepare a rolled oatmeal cereal. Take one cup of soy milk that is plain and organic rich. Put half cup of rolled oats in this soy milk and allow them to soak. Add two teaspoons of walnut and two teaspoons of raspberries to the cereal. In addition to the cereal have an orange for breakfast.


 Prepare a salad with the ingredients: red cabbage, lettuce, tomato, yellow or red bell pepper, snow peas, cucumber, celery, carrot. Bake three ounces of marinated tofu and add a vinegar and low carb oil dressing to the salad.


 Prepare a mixture of yogurt and peach. Take 2/3 cup of plain yogurt and add one chopped peach to it.


 Cook brown rice of half a cup for dinner and entre. You can prepare entre by including any of the leafy green vegetables, some carrots and braccia. Vegetables which come under leafy green are beet greens, collards, kale, etc. while those which belong to braccia are cabbage, broccoli, cauliflower. After dinner have an apple and some dark chocolate of 0.7 ounces.

 Sample Vegan Diet Plan to Lose Weight

 Vegan diet plan is nothing but a diet that includes only vegetarian foods and no food items from dead animals. You can even frame a diet plan by yourself by deciding the amount of calories you want to consume in a day. Given below is one such sample diet plan that will allow you to consume 1400 calories in a day.


 Have two slices of wheat bread with some cottage cheese spread on them. Prepare a fruit salad that contains pineapple chunks, kiwi fruit, papaya, passion fruit with some topping of muesli. Grill this mixture for five minutes. This breakfast should contribute around 288 calories.


 Boil 150gm of spaghetti (wholemeal) and add garlic and tomato pasta sauce to it. Grate some Parmesan cheese on top of this mixture. Then you can eat canned rice pudding with a topping of fresh strawberries. This lunch will contribute 377 calories to the vegan diet plan.


 For dinner, prepare a pitta bread bean burger recipe. This will add approximately 560 calories. To prepare the bean burger, you will require, Carrots (grated, 90 gm), Oatmeal (75 gm), Vegemite (1 tablespoon), Vegetable oil, Onion (chopped, 90 gm), Basil leaves, Garlic (crushed, 1 glove), Kidney beans (canned pureed, 270 gm). To prepare the burger, first fry onion until it turns brown and then add the remaining ingredients and garlic paste. Prepare burgers by grilling them in oil for at least 8 minutes. Once you have prepared the bean burgers, stuff them between two pitta breads along with some salad leaves and a topping of Greek yogurt with some lime juice.


 You can have healthy snacks, mentioned below twice in a day. 


Bread sticks 


Rye Crisp bread 

Dried Fruits A vegan diet plan can be followed by anybody who wants to lose weight in a healthy manner. Try and search for tasty vegetarian recipes or else you can even come up with some recipes of your own. Vegetarian diet plan helps one to gain a healthy body and keep away from severe health problems. Since a maximum population of the United States eats meat, people usually find it very difficult to adopt a vegan diet plan for weight loss, but with a little discipline and self control it is possible, if you keep the goal of good health in mind and make sure you follow a healthy vegan diet plan which is not nutrition deficient. 


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