Top 10 Healthy Vegan Meal Plans for Weight Loss

The vegan diet has gained a lot of fame in recent years. It is a type of varied diet that, unlike vegetarian, does not accept any  products of animal origin , such as honey and eggs.

Most vegans are vegan for ethical and environmental reasons; However, there are those who have become interested in following a vegan diet after considering that it is an excellent option for losing weight .

And, although it may be a little difficult to give up traditional dishes, it is very easy to limit calories in vegan dishes, which are also usually very healthy due to their content of vegetables and legumes.

What is the vegan diet?

A vegan eating plan is one that does not contain animal products, such as dairy, honey, gelatin or eggs. It is a type of diet with many health benefits, since it is reduced in fat, calories and foods that are generally considered “harmful.” This is stated in this study from the San Sebastián University (Chile), which also emphasizes consulting a health specialist if we want to carry it out.

The vegan diet is mainly composed of:

• Legumes or grains
• Nuts and seeds
• Fruits and vegetables
• Seaweed
• Whole grains

All these foods are combined in balanced dishes  in order to meet the nutritional requirements of the body.

Likewise, vegans are careful when buying products on the market, since nothing they consume should contain animal ingredients.

10 Best Vegetarian Meal Plans for healthy weight loss

#1 Nutritional Vegan Breakfast for a Healthy Kick-Start Morning

Berry Pudding with Healthy Chia Seeds

Ever wondered how you can have a breakfast that’s not only yummy but also sets the tone for a kick-butt day? Enter Berry Pudding with Chia Seeds! 🍓🥄

• Ingredients: regarding the chia pudding
  1. Two cups of almond milk, unsweetened (or any other nut milk)
  2. 1/4 cup of maple syrup alone
  3. Half a cup of chia seeds
  4. Oats, 1/4 cup rolled
  5. 1/4 to 1/2 tsp of cinnamon powder
  6. 1/4 teaspoon of vanilla essence or powder
  7. A dash of ocean salt
• Assembly of Parfait:
  1. One-fourth of the chia pudding
  2. Half a banana, cut
  3. 1/4 cup of fresh berries (used both strawberries and blueberries)
  4. 1/4 cup cereal
  5. One tablespoon of shredded unsweetened coconut
  6. One tablespoon of almond (or other nut) butter
• Preparation of Chia Pudding:
  1. Pour all ingredients into a big mason jar, cover tightly, and shake briskly until everything is blended to produce the Chinese pudding.
  2. Store in the fridge for at least four hours or overnight.
  3. To put together one parfait
  4. Arrange the chia pudding, granola, fresh fruit, and any toppings in a small mason jar, cup, or bowl of your choosing.
  5. Savor this tasty recipe right away!
  6. Chia seeds are rich in protein, fiber, and omega-3 fatty acids, all of which help to improve immunity, lower the risk of diabetes, and strengthen the heart.

• Health benefits of chia seeds: These tiny seeds are like superheroes, packed with fiber, protein, and omega-3 fatty acids. They’re like a secret weapon for your heart and immune system!

Oatmeal Delighted with Berry and Peach

Who said oatmeal has to be boring? Let’s level up your morning oats game with a delightful twist! 🍑🌈

• Ingredients: For the oatmeal
  1. Use 1/2 cup of thickly chopped rolled oats.
  2. 1 cup of water
  3. 1/4 to 1/2 tsp of cinnamon powder
  4. Half a teaspoon of vanilla extract
  5. A dash of salt
• Toppings:
  1. 1 tablespoon pure maple syrup
  2. 1 tablespoon almond butter
  3. Sprinkling of raw seeds or nuts (we used walnuts)
  4. Half a cup of fresh berries (used blackberries, strawberries, and blueberries)
  5. Thin slices of recent peach
• Preparation of Oatmeal:
  1. Heat some water in a small pot until it boils.
  2. Stir in the oats, salt, cinnamon, and vanilla. Lower the heat to medium.
  3. When the oatmeal has cooked and the majority of the water has evaporated, turn off the heat and transfer it to a bowl.
  4. Add almond butter, nuts, maple syrup, fresh berries, and optional nut milk to your porridge.
  5. Savor your nutritious oatmeal right away.
• Health benefits of oats: Oats are like the unsung heroes of breakfast. They lower cholesterol, keep your heart happy, and are a powerhouse of energy.

#2 Healthy Vegan Recipes for Lunch

Healthy Green Salad with Kimchi

Lunchtime, friends! Let’s make your greens exciting and extra healthy with a pop of kimchi! 🥗🌿

• Ingredients:
  1. 1 cup of quinoa, cooked
  2. One romaine lettuce head
  3. 1/4 little purple cabbage, finely diced
  4. One cucumber cut thinly
  5. One sliced red bell pepper
  6. One little avocado, chopped
  7. Cut cherry tomatoes in half.
  8. Diced green onions
  9. Juice from a single little lemon
  10. A tablespoon of oil
  11. One tsp of vinegar from apples
  12. To taste, add sea salt and black pepper.
  13. Kimchi as a garnish
• Preparation:
  1. Use a rice cooker or stovetop to cook quinoa.
  2. Clean and cut all of the vegetables. Put the salad ingredients in a big serving bowl and toss to combine.
  3. For added probiotic assistance, top with a hearty portion of kimchi and optional sesame seeds.
• Health benefits: This salad is like a nutrient explosion – vitamins, fiber, and a boost for your gut health with that kimchi goodness.

Tahini with Lemon Bowl

Ready for a lunch that’s not just a meal but a flavor-packed experience? Let’s dive into the Tahini with Lemon Bowl! 🍋💚

• Ingredients:
  • About the Bowls
    1. One cup of cooked wild rice and one cup of beans
    2. Teaspoon coconut oil
    3. 1/2 finely sliced red onion
    4. 4–5 mushrooms
    5. Cut half a head of broccoli into florets.
    6. One sliced yellow bell pepper and two roughly chopped kale stems
    7. Liquid aminos, 1/2 teaspoon
    8. Juice from half of a little lemon
  • for the Tahini Sauce with Lemon
    1. 1/4 cup of beans
    2. One tablespoon of tahini
    3. One tablespoon of nutritional yeast
    4. Apple cider vinegar, 1/2 teaspoon
    5. Half a teaspoon of nectar
    6. Juice from half of a little lemon
    7. One garlic clove
    8. A half-tsp of paprika smoked
    9. 1/4 teaspoon optional red pepper flakes
    10. 3 tablespoons water (as needed)
• Preparation of Bowls:
  1. Use a rice cooker or a stovetop to cook rice.
  2. After all the vegetables are chopped and ready, saute them in coconut oil over medium heat for 5 to 10 minutes, or until they are tender.
  3. Meanwhile, put all the ingredients for the lemon tahini sauce into a high-speed blender and blend until smooth. 
  4. When the rice is cooked, fill bowls with a scoop of rice, beans, and sauteed vegetables.
  5. Finally, top with sesame seeds or any other preferred topping.
• Health benefits: Packed with protein, essential fats, and the power of kale – it’s a bowl of pure energy.

Healthy Vegan Choices for Your Dinner

Pasta with Zucchini noodles tossed with Basil Pesto

Time for dinner, and we’re getting fancy! Let’s make pasta healthier and tastier with Zucchini Noodles and Basil Pesto! 🍝🌿

• Ingredients:
  • For pasta
    1. Use 608 cremini mushrooms 
    2. 2 big zucchini.
    3. Red bell pepper, half
    4. 1-2 tsp olive
    5. 8–10 tomatoes
    6. Toppings of olive, capers, and finely sliced green onions
  • For the pesto basilico
    1. Two cups of newly picked basil
    2. 50 ml of walnuts
    3. Garlic cloves, two
    4. As required, use 1/4 to 1/2 olive oil.
    5. A drizzle of balsamic vinegar or a zesty squeeze of lemon
    6. Sea salt with peppercorns
• Preparation:
  1. In a food processor or high-speed blender, combine all the ingredients for the basil pesto, excluding the olive oil, and pulse until coarsely chopped.
  2. Olive oil should be added gradually, pulsed until smooth, and then placed aside.
  3. Using a mandolin or spiralizer, make the zucchini noodles, then chop the green onions and tomatoes and set them aside.
  4. Add salt and pepper to taste. Chop the red bell pepper and mushrooms. Heat 1-2 tsp oil in a small skillet. Sauté the vegetables until they are golden but still crisp.
  5. Arrange the raw zucchini and tomatoes on a plate, and then add the sautéed bell pepper, mushrooms, pesto, olives, and green onions on top.
  6. Serve right away.
• Health benefits: Zucchini brings the crunch, while basil pesto adds a burst of flavor and antioxidants.

Chimichurri with Grilled Eggplant

Grilled eggplant, anyone? Let’s spice things up with Chimichurri! 🍆🔥

• Ingredients:
  • Regarding the barbecued eggplant
    1. 1 tablespoon olive oil 
    2.  6–8 eggplants sliced into half lengthwise
    3. To taste, add ground pepper and coarse sea salt
  • About the chimichurri
    1. Half a cup of olive oil
    2. One cup of flat-leaf parsley
    3. A single cup of cilantro
    4. One roasted red pepper
    5. Two tablespoons of red vinegar
    6. Two garlic cloves
• Preparation of Chimichurri:
  1. Use a high-speed blender or food processor to combine all the ingredients for the chimichurri, and pulse until well incorporated, about 2 to 3 minutes.
  2. While the eggplant is cooking, set aside.
  3. Slice the eggplants lengthwise, remove the stems and tops, and then cut a slide into each half.
  4. Mix the eggplant, salt, and pepper in a big bowl until it’s well-covered.
  5. Before placing each eggplant half on the grill, flesh side down, preheat the outdoor grill or cast iron griddle to medium heat.
• Health benefits: Eggplant is the unsung hero here, bringing antioxidants and a savory taste.

Healthy Vegan Recipes for Your Special Dinner

Vegetable Fried Rice

Dinner is served, and we’re going international! Say hello to Vegetable Fried Rice! 🍚🌽

• Ingredients:
  1. Two cups of cooked wild rice mixed with quinoa
  2. One tablespoon of sesame oil
  3. One carrot, half a red onion, diced six tiny eggplants, quartered eight mushrooms, and ribboned
  4. One-half little green cabbage
  5. Two minced fresh garlic cloves
  6. One-inch chopped knob of ginger
  7. Minced 1/2-inch knob of turmeric
  8. Two tsp tamari or coconut aminos
  9. Apple cider vinegar, one tablespoon
  10. 1 teaspoon ground turmeric
  11. Half a teaspoon of cumin
  12. Topping ingredients (According to taste)
      1. Chopped green onions
      2. Sesame seeds
      3. Sea salt
      4. Ground pepper
• Preparation:
  1. Cook rice as directed on the packet.
  2. Stir-fry the onions, eggplant, mushrooms, carrot, and cabbage in a large skillet with prepared sesame oil over medium heat until almost done.
  3. Then, add cooked rice, garlic, ginger, turmeric, coconut aminos or tamari, vinegar, and all the spices, stirring to mix.
  4. Stir and simmer for an additional 4 to 5 minutes to allow all the flavors to meld.
  5. Garnish with chopped green onions and sesame seeds.
• Health benefits: Packed with antioxidants, vitamins, and fiber – it’s a feast for your taste buds and your health.

Thick Ginger Beetroot Soup

Let’s end the day with a comforting and vibrant soup – Thick Ginger Beetroot Soup! 🍵❤️

• Ingredients:
  1. One teaspoon of olive oil
  2. Half a chopped red onion
  3. Two minced cloves of garlic
  4. 1 tablespoon finely chopped fresh ginger
  5. Two beetroots, thinly sliced
  6. Three cups of vegetable broth one and a half cups of coconut milk
  7. Two teaspoons of curry powder
  8. One tablespoon of maple syrup
  9. Ground pepper to taste and sea salt

• Preparation of Soup:
  1. Over medium heat, add the onion to a big saucepan of olive oil and sauté it until it becomes translucent.
  2. After 5 minutes of sautéing the ginger and garlic, add the beets and vegetable stock. Bring to a boil, then lower the heat to a simmer and cook for 20 minutes, or until the beets are tender.
  3. Slowly add coconut milk to the blender as needed to achieve the appropriate consistency and smoothness after carefully blending the soup and puree until creamy.
  4. Serve right away after adding a fresh or toasted seed garnish.
• Health benefits: Beets, garlic, ginger – this soup is a powerhouse of nutrients and a burst of vibrant flavors.

Yummy and Healthy Vegan Salad for You

Quinoa and Beet Salad

Salad time again, and this one’s a winner – Quinoa and Beet Salad! 🥗🌈

• Dressing Ingredients:
  1. Three tablespoons of olive oil
  2. Two tablespoons of balsamic vinegar
  3. 1/2 teaspoon mustard
  4. Two minced cloves of garlic
  5. A dash of sea salt and freshly ground pepper
  6. Put some pure maple syrup on.
• Salad Ingredients:
  1. Two little beets
  2. Distilled vinegar, 1/2 tsp
  3. One tsp olive oil and pinch of salt
  4. Two cups sliced beet greens
  5. One cup of cooked quinoa
  6. One-half onion, chopped
  7. Chopped fresh herbs (used parsley and basil)
  8. Topping: 1/2 cup pumpkin seeds
• Preparation Steps:
  1. Set oven temperature to 400.
  2. In a bowl, combine all the ingredients for the dressing and stir until well blended.
  3. Cut beets into tiny pieces and add them to a mixing bowl along with olive oil, balsamic vinegar, salt, and pepper.
  4. Stir until every piece is coated, then place on a baking sheet covered with a silicon mat or parchment paper.
  5. Cook for 30 minutes or until tender, tossing occasionally to guarantee uniform cooking.
  6. While the beets are roasting, prepare the quinoa. In a large bowl, combine the cooked quinoa, beet greens, onions, and herbs. Add the roasted beets to the salad after they are done; toss with salad dressing and pumpkin seeds. Serve warm or chilled.
  7. Serve chilled.
• Health benefits: Quinoa and beets team up for a salad that’s not only tasty but a nutrition powerhouse.

Traditional Chickpea Salad

Time for a classic – Traditional Chickpea Salad! 🥗🌰

• Ingredients:
  1. 15 oz. of organic chickpeas
  2. 3 tablespoon hummus
  3. Two tablespoons of finely ground mustard
  4. One tablespoon of nutritional yeast
  5. Chop one tiny carrot
  6. Chop one celery stalk,
  7. Chop one small pickle
  8. Chop 1/4 tiny cilantro or parsley
  9.  One teaspoon of fresh dill; fully chopped 
  10. Sea salt and freshly ground pepper, According to the taste
• Preparation Steps:
  1. All vegetables and herbs should be chopped and ready.
  2. Pour the chickpeas into a mixing dish after rinsing and draining them.
  3. Utilizing a potato masher, roughly grind the chickpeas, retaining some bigger pieces.
  4. When everything is incorporated, add the other ingredients and mash or stir.
• Serving Options:
  1. To make it as a sandwich, top it with a dollop of chickpea salad on one or both sides, toast the bread lightly, and top it with additional toppings.
  2. Otherwise, you can enjoy it as is, top with a green salad, or roll into lettuce wraps.
• Health benefits: Chickpeas bring the protein, and the veggies add a rainbow of nutrients.

Conclusion

That’s all, dear readers, wonderful! A full week’s worth of mouthwatering plant-based meals that are high in nutrients and taste fantastic. Recall that these recipes are just like a blank canvas; you can add your own unique touches. Towards becoming your best self, here’s to a healthier and happy you!🌱💚