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[FREE] Super Easy 7 Day Vegan Weight Loss Meal Plan

Written by MamaSezz Team
[FREE] Super Easy 7 Day Vegan Weight Loss Meal Plan

Quick take

Trying to eat a plant-based diet for weight loss but not sure where to start? This easy vegan meal plan for weight loss is a great jumping off point because you'll get 7 days of whole food plant-based meals. In other words,  we've done the heavy lifting so you can kickstart your health and your weight loss journey without overthinking it.

Moreover, every dish on this vegan meal plan to lose weight refined sugar-free, gluten-free, low fat, and eay to make! All you need? A blender, a hot plate, and/or a microwave because we whole-heartedly believe you shouldn't have to spend a million dollars on kitchen gizmos to cook vegan meals for weight loss. 

Repeat this vegan for weight loss meal plan until you reach your goal weight. 

Want a vegan weight loss meal plan but don't want to cook? 

Lose weight naturally and fast when with the MamaSezz Weight Loss Bundle. You get a four week vegan weight loss meal plan (with ready-made food included!) and built in tips to help you lose weight over 44% faster! As a result you save time, lose weight, and feel fantastic because you deserve to live your best life. Join the MamaSezz Weight Loss Program HERE. 

On this page

Your super easy and free 7 day vegan weight loss meal plan

Vegan weight loss meal plan shopping list

BONUS: How to lose weight on a vegan diet...without cooking

 

Your super easy and free 7 day vegan weight loss meal plan

First off, let's put your mind at ease. If you are worried you won't get enough nutrients on a vegan meal plan to lose weight, fret not. You'll get all the plant protein, fiber, vitamins, and minerals necessary to power you through your next adventure.

Second, a quick tip before we dive in your vegan weight loss meal plan: prioritize a good sleep and drink plenty of water because it'll help you reach your goals faster. 

Above all, remember that everyone's weight loss journey is personal and unique and if you need support along the way, the MamaSezz team is here to help. 

Day 1 vegan weight loss meal plan

tofu scramble vegan weight loss meal plan

Breakfast: Tofu Scramble

First sautee: 1/2 of an onion (diced), 2 cloves of garlic (minced), 1 a block of tofu (diced), 1 bell pepper (diced) in a little water until soft (no oil).

Then sprinkle in: ¼ a cup of sliced cherry tomatoes, 2 teaspoons of Tamari, 1 handful of spinach, and a dash of black pepper. Cook for another 5 minutes then enjoy topped with diced green onion. 

Finally, enjoy ½ of the Tofu Scramble, and save the other ½ for Breakfast Day 3. 

Lunch: Miso Tahini Buddha Bowl

Base: First, make 4 cups of quinoa (using about 1 ½- 2 cups of raw quinoa) per instructions on the bag. Use 1 cup of quinoa, and save the rest for later. 

Veggies:

1) Chop and steam or water saute 1 cup of broccoli. 
2) Chop ½ a red pepper. 
3) Rinse ½ a cup of garbanzo beans and toss in a little salt and pepper.

Oil-Free Miso Tahini Dressing

Blend the following until smooth:

2/3 cup apple cider vinegar
6 Tablespoons of Tahini
4 dates 
2 Tablespoon of white Miso paste
2 Tablespoon of Tamari
4 garlic cloves, minced
1 tsp grated ginger

First, drizzle a few tablespoons of your oil-free dressing for your Buddha Bowl. After that, refrigerate the rest for later on.

Dinner: Pea Pesto Zoodles

Noodles: Use several cups of zoodles, or shred 1+ large zucchini using a peeler to make long flat noodles.

Pea Pesto

Pulse in a food processor until pesto texture is reached

3 cups of fresh basil
1 cup of raw cashews 
1/2 cup water
1/4 cup of nutritional yeast
2 Tablespoons of lemon juice 
2-3 cloves of garlic, minced
1/2 teaspoon of sea salt 
¼ a cup of peas 

Set ⅔ aside (for Dinner Day 4 and Lunch Day 7) 

Side: Enjoy with a side of 1 cup of steamed veggie medley (peas, carrots and corn)  

Day 2 vegan weight loss meal plan

burrito bowl vegan weight loss meal plan

Breakfast: Vegan Green Smoothie

Blend together: 1 frozen banana, 1 cup of berries, 1 cup of spinach, ½ a cup non-dairy milk

Lunch: Chickpea Avocado Salad

Mash together: 1 cup of chickpeas (rinsed), ¼ an avocado, 1 teaspoon of lemon juice, 2 Tablespoons of diced onion, 1 minced garlic clove, sea salt and pepper.

Enjoy over a heaping bed of greens, with ¼ a cup of sliced cherry tomatoes and 1 chopped green onion. Drizzle with balsamic vinegar and enjoy. 

Dinner: Burrito Bowl

Bowl: pulse 1 head of cauliflower in the food processor until it is the texture of rice.  
Top with: ½ a diced red pepper (diced), 1 cup of black beans (rinsed), ½ a cup of diced tomatoes, 1 green onion, and a handful of leafy greens.

Garlic Dressing

Blend ingredients together until smooth

½ a cup of raw cashews (soaked in warm water for 15 minutes) 
1 clove of garlic
1 lemon (juiced)
1 date 
½ cup water
Sea salt and pepper to taste

Drizzle your burrito bowl with dressing and save the rest for later.

Day 3 vegan weight loss meal plan

cauliflower fried rice vegan weight loss meal plan

Breakfast: Tofu Scramble

Enjoy the second half of your tofu scramble topped with chopped green onion. 

Lunch: Fried Cauliflower Rice

Saute 2 minced cloves of garlic, 2 green onions, and 1 teaspoon of minced ginger in a pan until fragrant. 1 cup of frozen veggie medley (peas, chopped carrots and corn) and cook until warm. Add the 1/3 of your cauliflower rice, and drizzle with 1 TBS of Tamari. Heat lightly and enjoy with a side salad topped with your Miso Tahini Dressing. 

Dinner: Roasted Veggies and Baked Potato

Chop up 1 zucchini, 1 Portobello mushroom cap and ½ a red pepper, toss in a little Tamari and roast on 400 degrees until soft (if you like a crunchier veggie, only cook for about 10 minutes).

Enjoy on the side: microwave or bake a potato until soft, then split open and sprinkle with sea salt, pepper, and nutritional yeast. 

Day 4 vegan weight loss meal plan

zoodles vegan weight loss meal plan

Breakfast: Vegan Green Smoothie

Blend together: 1 frozen banana, 1 cup of berries, 1 cup of spinach, ½ a cup of non-dairy milk

Lunch: Black Bean Tacos

Evenly distribute these ingredients and fill between 5 romaine lettuce leaves: 1 cup of your cooked quinoa, 1 cup of sliced cherry tomatoes, 2 green onions, ¼ a sliced avocado, and 1 cup of black beans. Drizzle with garlic dressing (from Day 2) and enjoy. 

Dinner: Pea Pesto Zoodles

Noodles: Use several cups of zoodles, or shred 1+ large zucchini using a peeler to make long flat noodles and mix with ½ of the remaining pesto. Enjoy warm or cold.  

Side: Enjoy with a side of 1 cup of steamed veggie medley (peas, carrots and corn)  

Day 5 vegan weight loss meal plan

oatmeal vegan weight loss meal plan

Breakfast: Oatmeal

Heat 1 cup of oats with enough non-dairy milk to cover. Add a pinch of sea salt, 1 cup of berries, and 2 cut up dates. 

Lunch: Roasted Veggies and Baked Potato

Chop up 1 zucchini, 1 Portobello mushroom cap, and ½ a red pepper, then toss in a little Tamari and roast on 400 degrees until soft (if you like a crunchier veggie, only cook for about 10 minutes).

Enjoy on the side: microwave or bake a potato until soft, then split open and sprinkle with sea salt, pepper, and nutritional yeast. 

Dinner: Burrito Bowl

Bowl: Use ½ of the remaining cauliflower rice. 

Top with: ½ a diced red pepper (diced), 1 cup of black beans (rinsed), ½ a cup of diced tomatoes, 1 green onion, and a handful of leafy greens. Top with cashew garlic dressing. 

Day 6 vegan weight loss meal plan

green smoothie vegan weight loss meal plan

Breakfast: Vegan Green Smoothie

Blend together: 1 frozen banana, 1 cup of berries, 1 cup of spinach, ½ a cup non-dairy milk

Lunch: Chickpea Avocado Salad

Mash together: 1 cup of chickpeas (rinsed), ¼ an avocado, 1 teaspoon of lemon juice, 2 Tablespoons of diced onion, 1 minced garlic clove, sea salt and pepper.

Enjoy over a heaping bed of greens, with sliced cherry tomatoes and chopped green onion. Drizzle with balsamic vinegar and enjoy. 

Dinner: Fried Cauliflower Rice

Saute: 2 minced cloves of garlic, 2 green onions, and 1 teaspoon of minced ginger in a pan until fragrant. Then add 1 cup of frozen veggie medley (peas, chopped carrots and corn) and cook until warm.

Add the rest of your cauliflower rice, and drizzle with 1 TBS of tamari. Heat lightly and enjoy with a side salad topped with your Miso Ginger Dressing. 

Day 7 vegan weight loss meal plan

pesto quinoa bowl vegan weight loss meal plan

Breakfast: Berry Oatmeal

Heat: 1 cup of oats with enough non-dairy milk to cover.

Add a pinch of sea salt, 1 cup of berries, and 2 cut up dates. 

Lunch: Pesto Buddha Bowl

Base: Use one cup of your cooked quinoa.

Veggies:

1) Chop and steam or water saute 1 cup of broccoli. 
2) Chop ½ a red pepper. 
3) Rinse ½ a cup of garbanzo beans and toss in a little salt and pepper. 

Top with the remainder of your pesto, and a small drizzle of your Garlic Dressing. 

Dinner: Black Bean Tacos

Evenly distribute these ingredients and fill between 5 romaine lettuce leaves: 1 cup of sliced cherry tomatoes, ¼ a sliced avocado, 2 green onions (chopped), and 1 1/2 cups of black beans. Drizzle with garlic dressing and enjoy. 

Vegan weight loss meal plan shopping list

vegan shopping list

Not sure what grocery shopping looks like without meat, dairy, and eggs? We get it; when you switch to vegan foods the grocery store can suddenly feel foreign. As a result, you may be less inclined to actually jumpstart your vegan meal plan for weight loss. However, you can rest esay because we're here to help. Your vegan meal plan for weight loss comes with this free shopping list. And the good news is it contains lots of fresh produce and pantry items so chances are you've  already got some of this stuff on hand (or at the very least, know where to find them).

And if you want more vegan grocery shopping tips, we've got those, too. 

Ingredients you may have on hand:

  • Apple cider vinegar
  • Balsamic vinegar
  • 2 cups of rolled oats


Produce

  • 1 onion
  • 2 heads of garlic
  • 5 red  bell peppers
  • 4 cups of cherry tomatoes
  • 8oz of spinach
  • 6 serving of leafy greens (spinach, arugula, romaine, mescaline)
  • 2 cup broccoli (fresh or frozen)
  • 1 small ginger root
  • 2 serving of zoodles or 2 large zucchini (Zoodles can be found in produce or the frozen section)
  • 2 zucchini (other than for zoodles)
  • 3 cups of fresh basil
  • 2 lemons
  • ¼ a cup of peas (fresh or frozen)
  • 3 bananas (peel, chop and freeze when you get home)
  • 5 cups of berries
  • 1 avocado (almost ripe, or “just avocado”)
  • 1 large head of cauliflower
  • 1 bag of frozen veggie medley: peas, carrot and corn (or any combo you would like in fried rice)
  • 2 large Portobello mushroom caps
  • 2 large russet potatoes
  • 10 romaine lettuce leaves (2 bunches)
  • 1 bunch of green onions

 Other

  • 1 block of firm tofu
  • Low sodium Tamari
  • 2 cups of raw quinoa
  • 3 cans of garbanzo beans (or chickpeas)
  • Tahini
  • 9 dates
  • White miso paste
  • 1 1/2 cups of raw cashews
  • 1/4 cup nutritional yeast
  • 3 cans of black beans 

And there you have it! Your easy vegan meal plan to lose weight.

BONUS: How to lose weight on a vegan diet...without having to cook!

You can reap the benefits of a vegan weight loss meal plan without all the work. Let MamaSezz take the reins. Experience natural vegan weight loss that lasts with the MamaSezz Guaranteed Weight Loss Bundle. In other words, we do the work, you lose the weight. Not too shabby. 

Updated 11/7/22

**

By Caroline DiNicola Fawley

Caroline is a plant-based chef, recipe designer, and whole food plant-based nutrition educator, with a Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies. 

 

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