Easy Vegan Weight Loss Meal Plan for Beginners

Pinterest Hidden Image

Share and Spread Healthy Recipes!

This post may contain affiliate links.

vegan weight loss meal plan has helped many people find success when trying to lose weight in a sustainable and healthy way. If you’re trying to lose weight but haven’t seen results, give a plant-based meal plan for weight loss a try. It can help kick-start your journey to shedding those extra pounds.

four meals used in a vegan weight loss meal planPin
Vegan weight loss meal plan

A whole foods plant-based diet isn’t like typical diets that are short-term fixes; instead, it involves making a big change in what you eat in the long run. When you intentionally pick plant-based foods that are rich in essential nutrients and enjoy eating them, you can see lots of positive results in how you feel physically and mentally. 

Before I lost 125 pounds I ate the typical Standard American Diet (SAD) and very often I would yo-yo diet which is why I ended up morbidly obese and with a back injury.

image of Cindy Newland before losing 125 pounds eating a plant based diet overlooking a canyon in HawaiiPin

I had a family history of heart disease and cancer. I had a medical history of high blood pressure and high cholesterol. Once I transitioned to a vegan diet and began to increase my activity level I lost weight and my health returned to normal.

Cindy Newland in weight loss article in First for Women magazinePin
First for Women Magazine

Are you ready to kick-start your weight loss journey the healthy way? Welcome to the world of a whole food plant-based diet, where you can achieve your weight loss goals while embracing a lifestyle full of delicious healthy foods.

21 Day Weight Loss Solution Review

“I have tried everything to lose weight and finally I am seeing some results! Thanks so much!” 

– Peggy

The basics of a vegan diet

A vegan diet is a plant-based eating pattern that excludes all animal foods and by-products. People who follow a vegan diet avoid meat, poultry, fish, dairy products, eggs, and honey. Instead, they focus on consuming various plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, and plant-based oils.

Some main reasons for adopting a vegan lifestyle often include ethical reasons about animal welfare, environmental sustainability, and health reasons. Vegans aim to create a diet that is not only free from animal products but also diverse with nutritious foods to meet their dietary needs.

A well-planned vegan diet can provide all the essential nutrients, including enough protein, iron, calcium, omega-3 fatty acids, and essential vitamins like vitamin D, vitamin C, and Vitamin B12. It may offer various health benefits, such as lowering risks of heart disease, certain cancers, and type 2 diabetes.  

If you are considering a vegan diet be mindful of your nutritional needs and make sure you are getting adequate nutrients through a variety of whole plant foods or supplements when necessary. 

My 21-Day Weight Loss Solution does the meal planning for you with the correct portion sizes and a daily calorie goal that will help you achieve your health goals. You will get easy and delicious vegan recipes that get you out of the kitchen fast. 

Looking for Meal Planning ideas?

The next 21 days could be the most important ones for your health!

We’ve helped hundreds change their diet, become healthier, feel amazing, and we can help you, too.

Making a vegan weight loss meal plan

Planning a vegan meal for weight loss involves considering nutrient balance, portion control, and incorporating whole, nutrient-dense foods. Here’s a step-by-step guide:

  1. Set Caloric Goals:
    • Determine your daily calorie needs based on your weight loss goals and activity level.
    • Aim for a gradual, sustainable weight loss of 1-2 pounds per week.
  2. Balance Macronutrients:
    • Ensure each meal includes a balance of complex carbohydrates, protein, and healthy fats.
    • Choose complex carbs (oats, quinoa, sweet potatoes), plant-based proteins (legumes, tofu, tempeh), and good fats (avocado, nuts, seeds).
  3. Incorporate Whole Foods:
    • Base your meals on whole, minimally processed foods like fruits, vegetables, whole grains, legumes, nuts, and seeds.
    • These foods are rich in fiber, vitamins, and minerals and will keep you satiated.
  4. Portion Control:
    • Be mindful of portion sizes to avoid overeating.
    • Use smaller plates and bowls to create the illusion of larger portions.
  5. Limit Added Sugars and Processed Foods:
    • Minimize the intake of processed vegan substitutes and foods high in added sugars.
  6. Plan Snacks:
    • Include healthy snacks like cut vegetables, fruit, or a handful of nuts to keep you satisfied between meals.
  7. Meal Timing:
    • Space your meals and snacks throughout the day to maintain steady energy levels.
  8. Meal Prep:
    • Plan and prepare meals in advance to avoid impulsive, unhealthy choices.
  9. Seek Professional Guidance:
    • If possible, consult with a doctor or health coach for personalized advice based on your individual needs. Try my 21-Day Weight Loss Solution created by a health coach and personal trainer (me!).

Remember, weight loss is a personal journey, and what works for one person may not work for another. Tailor your meal plan to your preferences, lifestyle, and health goals for sustainable success.

sweet potatoes, pineapple, celery, pepper, onion, and potato salad dressing ingredientsPin
ingredients for a vegan meal

Sample Vegan Weight Loss Meal Plan

Breakfast: Avocado Toast with Cherry Tomatoes and Hemp Seeds or Chia Seeds

  • Two slices of whole-grain bread like Ezekiel bread
  • Mashed avocado spread on the toast for healthy fats
  • Sliced cherry tomatoes on top
  • Sprinkle with seeds
  • A side of fresh fruit (e.g., berries, an orange, or a banana)

Mid-Morning Snack: Apple Pie Smoothie

Lunch: Greek Power Bowl

Afternoon Snack: Hummus and Veggie Sticks

  • Carrot, bell pepper, and cucumber sticks for dipping

Dinner: Stir-fried Veggies and Brown Rice

  • Stir-fried broccoli, red onion, bell peppers, and carrots
  • Add chickpeas with soy sauce, garlic, and ginger
  • Brown rice as the side

Evening Snack: Dark Chocolate and Mixed Nuts

  • 1 oz dark chocolate and 10 nuts (e.g., almonds, walnuts, and cashews) 

Remember to stay hydrated throughout the day by drinking water or herbal tea. This meal plan is just a suggestion; full recipes, ingredient lists, and quantities are included in the 21-Day Weight Loss Solution. Portion sizes can be adjusted based on individual calorie needs. You will have access to a variety of healthy vegan meal plans with meal prep tips, a shopping list to help you in the grocery store, and superior support.

image of resources in the 21 day weight loss solutionPin
21 Day Weight Loss Solution

The next 21 days could change your life forever!

What if I feel hungry?

You can avoid feeling hungry by consistently eating breakfast, lunch, dinner, and snacks. Make sure those meals are full of unprocessed foods that are loaded with fiber, complex carbohydrates, protein, and healthy fats.

Additionally, drink plenty of water and give your body 20-30 minutes to digest your food before considering seconds to make sure you genuinely don’t feel hungry. If you still feel hungry reach for a 100-calorie snack of veggies, fruit, or protein smoothie.

healthy charcuterie board with fruits and vegetablesPin
Healthy Snacks

Does a vegan weight loss meal plan cost a lot of money?

No, this meal plan is not expensive. In fact, plant-based foods are generally more affordable compared to meat, cheese, and processed foods. The only potential cost difference arises when opting for vegan substitutes like plant-based meat or cheese, which can be pricier than their traditional counterparts.

However, meals in the 21 Day Weight Loss Solution don’t require many of these ingredients, keeping the overall cost budget-friendly. Plus there are three tiers to choose from, so you can pick the plan that meets your needs.

meal plan from intentionally eatPin
Vegan weight loss meal plan

21 Days to a vibrant you!

Is cooking expertise necessary? 

No, cooking expertise is not required, although you will need to plan and prepare the meals. If you want everything, but the cooking, done for you then check out the 21 Day Weight Loss Solution. The recipes are straightforward and quick to make, but it’s essential to follow the directions and use the specified ingredients for optimal results.

Can a vegan diet really help with weight loss?

A research study featured in the Journal of the American College of Nutrition conducted a comparison between a whole food plant-based diet and the widely perceived Mediterranean diet, often regarded as effective for weight loss. The results, observed within a span of 16 weeks, revealed that:

  1. Weight Changes:
    • People on the Mediterranean diet didn’t see a significant change in weight (0.0).
    • Those on the vegan diet lost 6.0 kg (about 13 pounds).
  2. Insulin Sensitivity:
    • Insulin sensitivity improved on the vegan diet, but there was no significant change on the Mediterranean diet.
  3. Cholesterol Levels:
    • On the vegan diet, total and LDL-cholesterol decreased, while there was no significant change on the Mediterranean diet.
  4. Blood Pressure:
    • Systolic and diastolic blood pressure decreased on the Mediterranean diet, whereas there was a smaller decrease on the vegan diet.

How long does it take to lose weight on a vegan diet?

The time it takes to lose weight on a vegan diet can be different for everyone. It depends on things like how much weight you want to lose, your metabolic rate, your activity level, and if you have a medical condition. Some people might see changes in a few weeks because they are in a calorie deficit and are more active.

A safe and sustainable weight loss rate is typically considered to be 1-2 pounds per week, with individuals aiming for gradual progress over several weeks or months.  Individual results will vary depending on factors like genetics and overall health impacting how quickly someone may see results. Incorporating lifestyle factors such as regular physical activity, sufficient sleep, and stress management can enhance the effectiveness of a vegan weight loss plan.  

The most important thing is to stick to a healthy diet over time. It’s not just about losing weight quickly but making choices that keep you healthy in the long run. It’s essential to focus on a variety of nutrient-dense foods and listen to your body’s hunger and fullness cues for successful and sustainable weight loss.

These affirmations can help you stay on track.

When embarking on the journey to change your habits, remember it takes time. Celebrate your achievements, and be kind to yourself if you encounter setbacks. Building healthy habits is a gradual process that demands time and patience, but the rewards are significant, making the effort worthwhile for long-term results.

If you have specific weight loss goals or a nutrition goal it can be helpful to talk to a doctor or health coach for personalized advice.

image of Roasted Vegetable Meal Prep by Intentionally Eat with Cindy Newland on a cookie sheetPin
Roasted Vegetables for Meal Prep

How many calories should a vegan eat?

The number of calories a vegan should eat depends on various factors, including age, gender, weight, activity level, and overall health goals. There isn’t a one-size-fits-all answer, but here are some general guidelines:

  1. Caloric Needs: The average caloric intake for adults can vary widely but often falls within the range of 1,500 to 2,500 calories per day. This range accommodates differences in gender, age, size, and physical activity.
  2. Weight Goals: If you’re aiming for weight loss, a safe and sustainable calorie deficit is generally considered to be around 500 to 1,000 calories per day, leading to a weight loss of about 1-2 pounds per week.
  3. Activity Level: The more active you are, the more calories you may need to consume to meet your energy needs. Regular exercise and physical activity can increase your caloric requirements, but will also help you with your weight loss goals.
  4. Individual Factors: Some individuals may have unique dietary needs or medical conditions that impact their caloric requirements. It’s essential to consider personal health factors when determining calorie intake.
  5. Balanced Diet: Regardless of calorie goals, it’s crucial to focus on a balanced diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds.

To determine a more personalized calorie target, it’s recommended to consult with a physician or health coach. If you have more questions or need help determining your caloric needs you can contact me by clicking this link.

How to tell if something is vegan

To determine if a product is vegan, you can follow these general guidelines:

  1. Read Labels: Check the product’s ingredient list. Look for any animal-derived ingredients such as meat, dairy, eggs, honey, gelatin, and other animal by-products. Also, be aware of additives like certain colorings (e.g., cochineal or carmine) derived from insects. You can download Is It Vegan app to help you determine if it is free from animal products.
  2. Look for Vegan Certifications: Some products carry vegan certifications or labels from recognized organizations. These labels make it easier to identify vegan items.
  3. Check for Common Non-Vegan Ingredients:
    • Gelatin: A common animal-derived ingredient found in some desserts, gummy candies, and certain food products.
    • Casein: A milk protein found in some non-dairy cheeses and processed foods.
    • Whey: A by-product of milk found in some processed foods and protein supplements.
  4. Be Cautious with Processed Foods: Processed foods may contain hidden animal-derived ingredients. It’s essential to scrutinize ingredient lists for potential non-vegan components.
  5. Research or Contact the Manufacturer: If you’re unsure about a product’s vegan status, you can research online or contact the manufacturer for clarification. Many companies provide information about their products’ vegan status on their websites.

Remember, the more you familiarize yourself with ingredient lists and common non-vegan components, the easier it becomes to identify vegan products. You can ask questions and find answers in my Intentional Eaters Facebook group.

Health benefits beyond weight loss

Switching to a vegan diet offers more benefits than just losing weight. One big advantage is the potential to lower the chances of getting chronic diseases. Studies show that eating mostly plants can lead to a decreased risk of heart disease, high blood pressure, and some types of cancer.

A vegan diet that incorporates foods like fresh fruit, veggies, nuts, whole grains, plant-based milk, pumpkin seeds, chia seeds, brown rice, leafy greens, and vitamin B-rich foods like nutritional yeast into your meals can support your heart health and overall well-being. 

These vegan foods provide essential vitamins, minerals, and antioxidants, making you healthier overall. Besides personal health, going vegan also connects with caring about animals and the environment.

Revitalize your well-being: start your 21-day vegan weight loss journey now

Embarking on a vegan weight loss journey is not only about shedding pounds but also about adopting a healthy way of life. Discover the joy of whole food plant-based meal plans for weight loss, meet your nutritional requirements, and reap the benefits for your physical and mental well-being. Start your adventure today, and witness the positive changes that come from nourishing your body with the power of plants.

Imagine the possibilities in just three weeks – a healthier, more energized version of yourself awaits! You could find yourself lighter, more confident, and equipped with the knowledge to make healthier choices. The benefits extend beyond just physical changes; you’ll likely notice a positive impact on your mood and mental well-being. With the support and guidance provided, you’ll feel empowered and ready to maintain your healthy habits.

Don’t miss out on this incredible opportunity to kickstart your fitness journey. Time is of the essence, so grab your 21-Day Weight Loss Solution now and make a powerful investment in your well-being. 

Get started on your transformative journey with our 21-Day Weight Loss Solution – designed just for you! The 21-Day Weight Loss Solution isn’t just a program; it’s a pathway to a revitalized version of yourself!

This unique Solution includes easy-to-follow vegan weight loss meal plans, step-by-step tutorial videos, ready-to-use shopping lists, and dedicated support to guide you every step of the way. 

Seize this opportunity to achieve your goals and embrace a healthier, happier you now!

21 Day Weight Loss Solution – Basic


The 21-day plant-based weight loss solution is your kickstart to weight loss. It includes specially curated meal plans, mouth-watering recipes, and the ultimate guide to achieving permanent weight loss.


Pin this for later

Pin it!

If you aren’t ready for the Vegan Weight Loss Meal Plan you can check out these 40 Easy Alkaline Diet Meal Plan Recipes.

You can also get my FREE Alkaline/Acid Printable Food Chart.

​Disclaimer: Please note that I am not a medical professional. The information provided on this blog is based on my personal experiences and research as a vegan recipe enthusiast. While I strive to provide accurate and up-to-date information, it is important to consult with a qualified healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions or concerns. The recipes and tips shared on this blog are meant for general informational purposes and should not be considered a substitute for professional medical advice. Always prioritize your health and well-being by seeking personalized guidance from a qualified healthcare provider.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.