Low Calorie Vegan Diet Plan

The Secrets To Losing Weight On A Vegan Diet

High Protein Vegan Meal Plan for LEAN FAT LOSS (low carb)

Oct 6, 2021Oct 6, 2021 by Rachel · This post may contain affiliate links.

Many people turn to a vegan diet for weight loss and health reasons but not all vegans lose weight. If you’ve been trying to eat a vegan diet for weight loss and not seeing much success, read on for the best strategies to get that scale moving downward!

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Customizing Your Calories For A Vegan Meal Plan

This two-week 1,400 calorie easy vegan meal plan is the ideal menu for you to stick to your macro and calorie goals while getting plenty of quality nutrition. If you need to increase your calorie intake all you need to do is multiple the portions to match your calorie needs.

For example, if you need 1800 calories per day, youll need to increase portions by a factor of 1.28 . Just multiply all ingredients by a factor of 1.28 and your set! If you consume a 2,000 calorie diet, then simply multiply by 1.43 .

That being said, we planned this meal plan with some wiggle room to incorporate your favorite healthy beverage or snack and still be in a calorie deficit, the key to sustainable weight loss.

Tracking your daily intake using a nutrition app, is the easiest way to ensure you are staying on top of your calories consistently.

The Vegan Diet Performs Well For Fat Loss

In a recent study, restricting dietary fat led to body fat loss at a rate 68 percent higher than cutting the same number of carbohydrate calories when adults with obesity ate strictly controlled diets.

This means if you follow a low carb diet you will still lose weight, but a lot of the weight loss takes place as water weight loss or muscle mass loss.

This might be an option if you only want to lose weight quickly, but if you are really serious about long term fat loss you should go with the low fat vegan diet and enjoy the carbs!

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High Fat Whole Foods*

Whole foods that are high in fats such as avocados, nuts, and seeds are welcomed in a low fat vegan diet but in moderation sincea little bit goes a long way when it comes to fats and meeting your daily requirements.

For example,15%-20% of a 180-calories diet equals 270-360 calories or 36-40 grams of fat. You can get this with a small avocado or half a cup of almonds but other foods including legumes, vegetables, grains, and fruits also have a small content of fat so it is important to take that into consideration.

Day : Vegan Meal Plan For A Dairy Lover

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If you currently eat a lot of dairy foods , then this day’s vegan eating plan might appeal to you. The meal plan by certified nutritional chef Melissa Eboli provides complimentary plant-based foods like coconut milk.

  • Breakfast: Make 1/4 cup rolled oats with 1 tsp. flax and chia seeds, 1/2 cup mixed berries, 1 ounce of walnuts, and 1 cup of vanilla coconut milk. Calories: 412.
  • Lunch: Curried tofu salad with Veganaise, black beans, celery, and red onion on a coconut paleo wrap. Calories: 554.
  • Dinner: 4 ounces of grilled tempeh topped with vegan barbecue sauce, with 1 cup of quinoa mixed with 1 cup of raw red peppers and steamed broccoli. Calories: 486.
  • Dessert: 1 container of unsweetened vanilla coconut yogurt topped with 1 tbsp. vegan chocolate chips, about 10 pecans, and a sprinkle of cinnamon. Calories: 258.

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It Helps Prevent Disease

A low-fat vegan diet promotes the consumption of mostly whole foods while reducing oils and processed foods. This leaves all bad cholesterol out of your diet, which is responsible for risk factors like increased blood sugar levels, cholesterol levels, and blood pressure.

One study on the Effect of a Low-Fat Vegan Diet showed that following such diet reduced three key risk factors: They improved insulin sensitivity, or how easily the body converts sugars into energy they sped up their post-meal metabolism, and they reduced the amount of fat accumulating inside cells.

Our study has shown that this diet addresses the underlying mechanisms behind obesity, diabetes, and cardiovascular disease, all at the same time,

Hana Kahleova, MD, PhD.

Maintain A Calorie Deficit

Weight loss as a concept is really quite simple. If you burn more calories than you consume , you’ll lose weight. Easier said than done.

Let’s start with ways we burn calories: resting metabolic rate , non-exercise physical activity , exercise, and diet-induced thermogenesis .

Exercise accounts for only 5% of the calories we burn. This is why we can’t outrun a bad diet.

To burn off one donut you’d have to walk for close to an hour or run for 23 minutes. Plus, exercise, especially high intensity ones, rev up our appetite and can actually cause us to eat more and unintentionally move less over the following few days. There’s no need for intense exercise, but a little daily movement is good for health in general.

The good news is you can lose weight without exercise or spending hours in the gym. Move more, but don’t make it your main source of calories out for weight loss.

Take a 30 minute brisk walk a few times a week or do some light weight resistance training.

And the best time to workout? In the morning before a meal if possible, tends to burn the most fat.

If you can’t, the next best time is 6 hours after a meal like before a late lunch or before dinner time if you had an early lunch.

Why? Carbohydrates are the preferred fuel for our bodies which means after a meal they get broken down and converted into blood sugars.

Read on for the best tips to help you maintain a calorie deficit more easily on a vegan diet.

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What To Eat In A Low

Depending on where you are coming from, you might find it less or more challenging to imagine a day of eating with a low fat vegan diet.

If you are used to eating a whole foods plant based diet you might not need to change much except for paying attention and maybe reducing the amount of fats you were eating.

On the other hand, if you are used to eating an omnivore diet or a vegan diet that includes fast and processed food, you might need make more adjstmets if you wish to follow a low fat vegan diet.

Here are a few ideas of whta to eat on a low-fat vegan diet:

Example Of A Vegan Meal Plan

1-Day 1,200-Calorie Winter Weight-Loss Meal Plan | EatingWell

Each day of this sample week-long meal plan is designed by a different nutrition expert, and each day’s plan satisfies a different type of eater. While the individual days weren’t necessarily designed to work together, there’s no reason you can’t use the daily meal plans consecutively for a full week.

Whatever your approach, you will probably find that you cook more often on a plant-based diet. Many of these meals can be prepared in advance so you have two to three days’ worth of healthy food. Use the seventh day of the week to enjoy leftovers. Calorie counts are estimated using this recipe nutrition calculator. You may also want to use a daily calorie goal calculator to help you set your weight loss goals.

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Low Fat Vegan Diet: The Secret To Weight Loss Or Unnecessary Trend

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If you are vegan or have been considering veganism, you might have heard about a low-fat vegan diet or HCL . But what does a low-fat vegan diet looks like and what are the benefits?

When I first went vegan almost 10 years ago I didnt have all the nutrition knowledge I have now. I did have, however, a big fear of carbohydrates and the misconception that they make you fat courtesy of the pervasive diet culture that is still very present.

As you can imagine, going vegan and trying to stay away from carbs is quite challenging since most plants have a high percentage of them. This made me resort to living of trail-mixes, salads and protein shakes. .

Despite my efforts and calculations, I noticed I was gaining weight at a asecure and steady pace.

Although my motivations for going vegan were always ethical, as a vain 20-year old I wasnt too excited about the weight gain. So, with the hopes of finding a solution, I was inspired to do some serious research which eventually lead me to start my nutrition studies.

But what I want to share with you in this article is what I have learned over years of study and personal experience about:

What does a low-fat vegan diet look like

Is a low-fat vegan diet healthy

The role of fats in the vegan diet

How to lose weight with a low-fat vegan diet

Daily Total: 1216 Calories

Since 1,200 calories is the lowest youd want to go, you can eat thisor a couple hundred calories more!when youre trying to lose weight on the vegan diet, says Glassman, who adds that focusing on eating healthful foods in appropriate portion sizes is way more important than super-strict calorie counting.

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Delicious Vegan Ribbons Salad

Image: Shutterstock

You can add 2-3 thin slices of turkey bacon to this salad.

  • Zucchini is a low-calorie food and a good source of vitamins C, B6, and A. It has a good amount of potassium, magnesium, dietary fiber, and iron .
  • Carrots are very rich in vitamin A, potassium, magnesium, and dietary fiber .
  • Spinach has a good amount of vitamins A, C, and B6. It is also a good source of magnesium, iron, potassium, calcium, and dietary fiber .

A Complete Vegan Meal Plan And Sample Menu

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

Vegan diets have been linked to a variety of health benefits, including improved weight management and protection against certain chronic diseases.

However, finding balanced, healthy meals on a vegan diet can often be difficult and overwhelming.

If improperly planned, vegan diets may cause nutritional deficiencies and health problems.

This article provides a healthy vegan meal plan and sample menu to get you started.

The vegan diet is an eating plan that eliminates all animal products, including meat, fish, eggs, dairy, and honey.

People decide to adopt veganism for different reasons, such as ethical concerns or religious principles.

Others may decide to become vegan to decrease their ecological footprint, as plant-based diets are thought to generate fewer greenhouse gas emissions and use fewer natural resources.

Still, the environmental impact of any diet depends on multiple factors, including the way that foods are produced, packaged, and transported .

Some also decide to follow a vegan diet for health reasons, as veganism is associated with a multitude of benefits and may even help prevent certain chronic diseases .

In particular, vegan diets have been shown to improve heart health, increase weight loss, and support blood sugar control .

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Faqs On Vegan Diet Plans

What Are Good Vegan Sources of Protein?

Good vegan sources of protein include tofu, lentils, chickpeas, tempeh, beans, and most nuts and seeds .

Nearly all greens, beans, grains, nuts, and seeds contain some protein.

A common concern of non-vegans is that there arent enough protein options to stay healthy. But its not difficult to consume the recommended daily amount as a vegan.

If you really struggle to get in your target protein intake, I suggest taking a vegan protein powder. Here are some of my favorites.

What Are Foods to Avoid on a Vegan Diet?

Foods to avoid on a vegan diet include any non-plant products, such as meat, poultry, seafood, dairy, and eggs as well as some natural flavorings, gelatin, added colorings, and certain additives.

There are a surprising amount of items that include ingredients or additives created from non-plant sources.

Even things that appear to be healthy vegan choices are actually not, such as breads, refined sugar, and the wax on some produce.

Ask for help at the grocery store or shop at specialty stores to avoid accidentally consuming non-vegan food.

What Can You Drink On A Vegan Diet?

On a vegan diet, you can drink anything without animal products such as 100% juices, milk alternatives such as soy and almond milk, Coca-Cola soda products, and ciders.

When choosing juices, be sure it says 100% juice and that you look carefully at if and how the juice is fortified.

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Ideas To Save Time And Money

Use your shopping list to plan ahead before the day you hit the grocery store, and buy all of your ingredients in one haul. Then choose a day or two that works for you and meal prep in advance using a weekly meal prep routine.Allow yourself 6 to 8 hours if you are a beginner at meal prepping. This meal plan contains recipes with similar ingredients and utilizes leftovers this will save you time as you can prepare some of the ingredients in bulk amounts.

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Low Fat Vegan Recipes Takeaway

Whereas you have been vegan for years or a new to a plant-based lifestyle, trying a low-fat vegan diet can take some time to get used but cutting out oil from your meals is one of the easiest ways to reduce your calories significantly.

With these recipes, youll be able to eat much more in volume while staying on track with your weight loss goals and after a while, youll wonder why were you eating all that oil in the first place. Especially when you start seeing the results and benefits!

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Vegans Who Are Pregnant Or Breastfeeding

What I Eat in a Day | Vegetarian Keto | 1200 Calories | Less than 20 g Net Carb Meal Plan

During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

Find out more about a vegetarian and vegan diet for mums-to-be.

If you’re bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.

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How Can I Go Vegan Without Oil

We are taught to believe that oil is essential for cooking but you can easily cook stews, bake, or steam without it.

In a similar way when When roasting theres no need to coat your vegetables or other foods with oil before putting them in the oven.

When sautéing and stir-frying you can use small amounts of water or broth and adding just a small amount at a time. In a similar way

Finally, for baking without oils, vegans use purees, veggies, dairy-free yogurt, nut butters, applesauce, or pumpkin to provide the moisture and texture that oil or butter normally gives.

Flavorful Vegan Breakfast Recipes

This week meal plan includes three recipes to make and spruce up your vegan diet. We included a tofu breakfast hash recipe to substitute for the beyond meat breakfast hash if desired.

Vegan Muesli

NUTRITION: 520 Calories 30g Protein 56g Carbohydrates 21g Fat

Bump up the protein in your meal plan by adding in plant-based protein powder to this tasty Muesli. Make 3 recipes ahead of time for 3 days worth of breakfast. You can also stick to a classic overnight oats recipe for a quick grab and go breakfast.

Vegan Mediterranean Breakfast Skillet

NUTRITION: 360 Calories 22g Protein 28g Carbohydrates 18g Fat.

Prepare 1 recipe of either the Mediterranean scramble or the tofu recipe below, as each recipe will provide 4 days worth of breakfast, the another 3 enjoy the protein muesli.

NUTRITION: 220 Calories 14g Protein 13g Carbohydrates 13g Fat.

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Life After The Meal Plan

Find more healthy vegan recipes on our site

Your vegan journey probably wont end after 7 days of healthy vegan recipes. Were confident many of the recipes can become staples in your household. And then its about sticking to them and adding more to the mix!

Weve got hundreds of recipes online already. Just use the search on our main page. It should be easy to find your next favourite!


We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.

Easy Vegan Zuppa Toscana

Pin by jess on healthy living

This warm and savory vegetable soup with kale, white beans, potatoes and Tuscan herbs is the perfect weeknight dinner or make-ahead lunch! Comforting, filling and under 200 calories per serving, you can easily go back for seconds. Store leftovers in the fridge for 5 days to have a healthy meal on hand!

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All About The 500 Calorie Vegan Meal Plan

As most of us know, vegan diets have become quite popular lately. It is possible to count many reasons for this, including environmental, ethical and health.

You may be just starting a vegan diet or want to replace your current vegan diet with a 500-calorie one. Either way, you have come to the right place.

But all we need to know is to make sure that you follow this diet in an informed and correct way.

In this way, you can access the many advantages of this diet, such as a thinner waist circumference and improved blood sugar control, more.

This diet is a special eating habit that many people have already adopted as a lifestyle. But that doesnt mean they can only follow this diet.

You can follow the vegan diet, which is a diet that is great for those who want to lose weight naturally and healthily.

Even if you like to consume meat and milk, you can even apply them for a short time to improve your health.

There is no time or criteria to start this diet. But a plant-based diet can, in some cases, increase the risk of nutrient deficiencies.

In this case, we recommend that you visit your doctor and find out if this diet is healthy for you before following it.

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