7 Days Vegan Diet Plan to Lose Weight



Maintaining a regular diet is of utmost importance. Research has shown that people who have snacks between the three major meals are able to reduce their weight more effectively than those who just have the major meals.


Day 1

BREAKFAST : 1 bowl high fibre cereal + 1 cup low fat soymilk + 4-5 dryfruits

LUNCH : 1 low fat multi grain wrap + 1 glass soymilk

SNACKS : 1 nutri bar (low fat low carb high protein)

DINNER : brown rice served with garden Stir Fry with Seitan


Day 2

BREAKFAST : Green salad with vegetables, hemp seed, and approved dressing

LUNCH : Baked sweet potato with coconut oil, black beans and side salad.

SNACKS : 8-10 pc walnuts

DINNER  : 1 serving Falafel Salad with Lemon-Tahini Dressing


Day 3

BREAKFAST : 1 bowl oatmeal + 1 cup low soymilk + 8-10 berries

LUNCH : A large green salad + beans + grilled cheese

SNACKS : 8-10 pc of roasted peas

DINNER : 1 bowl all American salad with parmesan peppercorn dressing + cheese sandwhich


Day 4

BREAKFAST : 1 serving Peanut Butter & Chia Berry Jam English Muffin

LUNCH : 1 plate multi grain grilled tortilla with bean salsa

SNACKS :  6-7 pc apricot

DINNER :  Baked sweet potato with houmous and salad


Day 5

BREAKFAST : Porridge prepared with fortified soymilk topped with raisins, apple, a tablespoon of ground flaxseed

LUNCH : 1 plate cobb salad with 1 cup yogurt

SNACKS : Banana smoothie made using fortified plant milk, kiwi fruit, cashew nuts and a couple of Brazil nut

DINNER : sliced vegan sausages in a zesty tomato sauce with sweetcorn and peas mixed with brown rice


Day 6

BREAKFAST : 1 multigrain toast + 1 cup low fat milk + 6-7 berries

LUNCH : grilled tofu with 1 cup brown rice, onions, tomatoes and spinach + 1 cup buttermilk

SNACKS : 1 nutri bar (low carb high protein low fat)

DINNER : soya mince and grated carrot bolognaise and wholewheat spaghetti


Day 7

BREAKFAST : 1-2 pc multi grain high fibre bagel + 1 cup low fat milk

LUNCH : Boiled beans, baby spinach, cucumber, carrot, 1 cup full-fat yogurt

SNACKS : 1 bowl greek yogurt with 8-10 blue berries

DINNER : Butternut squash soup with 1 bowl sauerkraut, 1 cup warm full-fat milk

Read also:

· 5 Days 1000 Kcal Diet Plan

· The Vital Weight Loss Diet Tips


It is important to consume the source of carbohydrate protein and fat in all our meal. Every nutrient has different role and none could be overlooked. It is important to maintain a physical activity with the diet as well as regularized sleeping patterns to have maximum benefit. Try and avoid eating after 8:00 pm. And start your day early with some physical activity instead of just rushing to work. It is important to realize, that you have to break the cycle and move towards a healthy lifestyle.