In recent years, vegetarianism has become popular and practiced by many people. This diet is not only good for health, reducing the risk of chronic diseases, but it can also help with weight loss. If you still have a headache about your weight, try our vegan diet menu in 7 days for weight loss below.
Eating a vegan diet or simply increasing your intake of plant-based foods can be a delicious and healthy way to eat. Consuming more beans, whole grains, fruits, vegetables, nuts, and seeds, as well as fewer animal products, has been linked to a lower risk of diabetes, heart disease, and some types of cancer. A vegan diet may also make it easier to lose weight because foods high in fiber help you feel full and satisfied throughout the day.
This 1,200-calorie vegan meal plan helps you lose a healthy 1 to 2 pounds per week and includes a variety of nutritious foods and balanced meals to ensure you get the nutrients you need every day. This plant-based meal plan provides a week of healthy eating, whether you are a vegan on a full-time basis or just looking for vegan recipe ideas.
Do you want a different amount of calories? Check out our vegan meal plans with 1,500 and 1,800 calories.
What is vegetarianism?
Vegetarianism is the theory or practice of consuming only vegetables, fruits, grains, legumes, and nuts—with or without the addition of milk products and eggs—for ethical, ascetic, environmental, or nutritional reasons. All forms of flesh (meat, fowl, and seafood) are forbidden in all vegetarian diets, but many vegetarians consume milk and milk products; while most vegetarians in the West consume eggs, most vegetarians in India do not, as did those in the Mediterranean lands in Classical times.
Vegetarian diets include
- Vegan: This diet excludes all foods of animal origin such as meat, fish, poultry, and animal products such as eggs, milk, and honey.
- A vegetarian diet with eggs and milk is called the Lacto-ovo diet. This diet excludes meat, poultry, and fish, but includes eggs and dairy.
- Egg vegetarian: This vegetarian diet allows you to eat eggs, but not to eat or drink dairy, meat, fish, and poultry.
- Vegetarian with dairy: This is a lacto diet, can tolerate milk and dairy products such as cheese, and yogurt but cannot eat eggs, meat, fish, and poultry.
- Semi-vegetarian: A flexible (also called semi-vegetarian) diet consisting of plant foods, dairy, and eggs, with occasional fish, seafood, meat, or poultry additions.
Can vegan diet help in losing weight?
Going vegan can help you lose weight, but it depends on many factors. For example, whether what you put into your body is appropriate for the vegetarian weight loss menu, or whether the calories you consume exceed what your body can expend.
That is, in order to lose weight, you must create a vegetarian weight-loss menu that includes what to eat and how much to eat. Furthermore, the weight loss process is more effective when combined with exercise to support fat burning. See more: Top 4 Best Smoothies For Weight Loss At Smoothie King
Here are the healthy vegetarian dishes that you should include in the 7-day weight loss vegetarian menu:
1st day:
- Breakfast: 1 bowl of overnight oat with apples and a handful of granola.
- Lunch: green salad, boiled egg, avocado, tomato, and vinegar.
- Dinner: 1-2 slices of wholemeal bread served with Greek yogurt.
- Snack: dark chocolate and cashews.
2nd day:
- Breakfast: 1 omelet served with broccoli and some berries.
- Lunch: 1 bowl of brown rice, a few pieces of steamed tofu, and 1 plate of boiled vegetables.
- Dinner: 1 bowl of pumpkin soup, 1 plate of vegetable salad mixed with sesame oil (sesame oil).
- Snack: orange or banana.
3rd day:
- Breakfast: Greek yogurt with pineapple, shredded coconut, and walnuts.
- Lunch: 1 bowl of brown rice vermicelli, 2 boiled eggs, 1 plate of mixed vegetable salad.
- Dinner: 1 bowl of stewed vegetable soup, 1 banana.
- Snack: 3 small biscotti or a handful of berries.
4th day:
- Breakfast: a smoothie made with unsweetened almond milk, spinach, chia seeds, and a banana (a little of each).
- Lunch: vegetable oil fried egg served with 2 slices of wholemeal bread, and boiled peas.
- Dinner: 2 small pieces of sweet potato, boiled broccoli, and 1 small piece of steamed tofu.
- Snack: 1 small handful of pistachios or cashews.
5th day:
- Breakfast: 2 eggs and 2 slices of oat bread with some butter.
- Lunch: 1 bowl of brown rice, vegetable salad mixed with vinegar, 2 pieces of cheese Laughing cow.
- Dinner: homemade green bean paste with steamed sweet potatoes, and boiled asparagus.
- Snack: Greek yogurt with walnuts.
6th day:
- Breakfast: 1 glass of unsweetened soy milk, 1 piece of boiled corn (corn).
- Lunch: 1 bowl of noodles made from vegetables, a few pieces of fried beans in an air fryer, 1 cucumber, and a few cherry tomatoes.
- Dinner: 1 plate of boiled spinach, 1 apple, and 1 piece of sweet potato.
- Snack: banana and apple.
7th day:
- Breakfast: 1 jar of unsweetened yogurt mixed with a handful of nuts including almonds, walnuts, and cashews…
- Lunch: 1 bowl of oat porridge with vegetables, 2 omelets, and oranges.
- Dinner: 1 cup banana smoothie, oats, chia seeds with some fresh unsweetened milk.
- Snack: 2 bars of brown rice and guava.
Above is a 7-day vegetarian weight loss menu that you can use to achieve your ideal body. Furthermore, the weight loss menu with eggs and bananas should be used on a regular basis because they are high in quality, good for your health, and help you lose weight. Since losing weight is a process, you should use it for more than one week. To have a vegetarian menu for a month or more, follow the above menu but remember to rotate them so that the dishes are not too similar and you don’t get bored. You can also try many other meal replacement shakes with vegan ingredients with Smoothie King’s healthy reward.
Things to keep in mind when practicing vegan diets
Eat enough protein and not too much: It is necessary to calculate the number of calories suitable for the body in order to avoid overeating, which leads to excess energy and weight gain. Furthermore, vegetarian foods are often lower in protein than salty foods, so you must be careful not to be nutritionally deficient. Protein not only helps your body absorb nutrients, but it also keeps you fuller for longer, increasing the effectiveness of weight loss.
Do not consume an excessive amount of refined carbohydrates: Do not consume an excessive amount of white bread, white rice, or vermicelli… because they lack fiber and make it difficult for the body to control hunger.
Avoid high-calorie foods: nuts, avocado, and coconut… are healthy fats, but they are high in calories, which is bad for weight loss. You can try Kachava supplement shakes as replacements in order to control your calorie intake.
Limit processed vegetarian food: To have a healthy weight loss vegetarian menu, limit processed foods; instead, cook at home. Because ready-to-eat foods frequently contain many additives and other unhealthy ingredients. They are also high in calories and added sugars. All of these factors can contribute to weight gain.
Final Words
A vegan diet may assist you in losing weight. Still, before making significant dietary changes, consult with your doctor or a dietitian. You should talk about how you’ll get important nutrients like protein and B vitamins. We have sent you a 1 week’s healthy weight loss vegetarian menu. London Time hopes you found these tips for losing weight on a vegan diet menu to be useful! Wish you successful weight loss and get attractive body.
