A meal plan for a vegan trying to lose weight.

First and foremost, I AM NOT AN EXPERT IN ANY WAY SHAPE OR FORM. I am not a doctor or a diet…expert? I’m literally just writing what has worked FOR ME.

Secondly, this is only a meal plan for breakfast and lunch. I just couldn’t be bothered to make one for dinner if I’m completely honest with you. Perhaps I will add a dinner meal plan later on 🙂


DON’T FORGET TO TAKE A DAILY VITAMIN SUPPLEMENT WITH 100% RDI OF MANY DIFFERENT VITAMINS! Vegans should take a daily vitamin, but a vegan on a DIET should DEFINITELY take a daily vitamin! Taking other supplements such as a calcium + magnesium supplement is also recommended, as most vitamins won’t contain 100% RDI of these minerals and they are more difficult to come across in a vegan diet!

Drinks with all meals should be limited to water and green tea, unless stated otherwise.

Breakfast

Meal suggestions:
1. Cereal /porridge with tons of fruit, soya milk and sunflower seeds.
2. A fruit protein bar or granola bar
3. Jacket Sweet potato with grilled tomatoes and tomatoey kidney beans instead of baked beans, with a salad of course!
4. Fruit salad with low calorie yoghurt, porridge oats and a sprinkle of sunflower seeds
5. A homemade fruit juice/fruit smoothie made with fruits, veg, some nuts/seeds/soya milk and a sprinkle of porridge oats!
6. Scrambled tofu with tomatoey couscous and some salad/veg on the side.
7. Soya sausages with grilled tomatoes, scrambled tofu and a big salad.

Carbohydrate part of meal:

Eat:
Low calorie cereals (less than 175kcals per portion, the fewer calories the better!)
Porridge
Trek bars (fruit protein bars) and Granola bars are okay, but not ideal.
Sweet potato
Couscous

Avoid:
Dinner leftovers!
High calorie cereals!
Bread!!!! Of any shape or form!!!
Pasta!
Noodles!
Rice!
Biscuits!
Crisps!
Hash browns!

Fruit/Veg part of meal:

Eat:
Strawberries
Blueberries
Oranges
Tomatoes
Papaya
Pomegranate
Cherries
Cantaloupe
Smoothies/juices comprising of any veggie or any of these fruits

Avoid:
Bananas
Apples
Peaches
Mangoes
Grapes
Avocado
Pineapple
Cucumber
Smoothies/juices comprising of any of these fruits!

Protein part of meal:

Eat:
Kidney beans
Soya milk
Tofu
Walnuts
Sunflower seeds
Black beans
Flax Seeds
Most lower calorie soya substitute products e.g. sausages.

Avoid:
Almonds
Pumpkin seeds
Pistachio nuts
Cashews
Macadamia
Peanut butter!

Lunch

Meal suggestions:

1. Sweet jacket potato with tomatoey kidney beans, veg, a salad and grilled tomatoes.
2. Tomatoey couscous with veg and a salad, with some lentils tossed in there.
3. Salad pots that you can buy from most supermarkets, including: Couscous pots, Edamame pots, Bean salad pots lentil salad pots or just a plain pot of salad! These are absolutely FANTASTIC and make a great lunch alongside some fruit.
4. Brown rice salad and some fruit.
5. A fruit smoothie made from fruit+veg, some soya milk/seeds/nuts and a sprinkle of porridge oats!
6. A good packed lunch would be some nuts and seeds, crudites with low calorie hummus and some fruit.
7. A tofu burger/sausages with salad and some sweet potato chips

Carbohydrates part of meal:

Eat:
Sweet potato
Couscous
Brown rice

Avoid:
Chips
Crisps
Bread of any sort
Biscuits
Pastries
White Rice
Rice
Hash browns or any other packaged carby product
Take aways!
Noodles
Leftovers!
Pasta
Cake

Fruit/Veg part of meal:

Eat:
Any green veggies/salads/leafy veg etc.
Carrots
Tomatoes
Cherries
Blueberries
Strawberries
Oranges
Papaya
Pomegranate
Cantaloupe
Any smoothies/juices made from the above.

Avoid:
Bananas
Apples
Peaches
Mangoes
Grapes
Avocado
Pineapple
Cucumber
Green peas
Corn
Smoothies/juices/ any drinks comprising of any of these fruit/veg!

Protein part of meal:

Eat:
Kidney beans
Tofu
Walnuts
Sunflower seeds
Black beans
Flax Seeds
Soya beans
Lentils
Low calorie soya/tofu products

Avoid:
Almonds
Pumpkin seeds
Pistachio nuts
Cashews
Macadamia
Peanut butter!

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