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

Trying to eat a plant-based diet for weight loss but not sure where to start? This easy vegan weight loss plan is a great jumping off point. Enjoy seven days of whole food plant based meals that are refined sugar-free, gluten free, low fat, easy to make, and most importantly, DELICIOUS! All you need is a blender, a hot plate, and/or a microwave. Repeat the vegan for weight loss meal plan until you reach your goal weight. 

You'll get all the plant protein, fiber, vitamins and minerals you'll need to power you through your next adventure. Just remember to get good sleep and drink plenty of water while you're trying to lose weight. 

No time to cook at all? Let MamaSezz do the cooking for you!

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Your Super Easy and Free Vegan for Weight Loss Meal Plan

Day 1 Vegan for Weight Loss Meal Plan

Breakfast: Tofu Scramble

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).

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 and enjoy topped with diced green onion. 

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

Lunch: Miso Tahini Buddha Bowl

Base: 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:

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

Use a few Tablespoons of your oil-free dressing for your Buddha Bowl, then 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 for 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 for 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 for 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 for 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 for 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 for 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. 

Shopping List

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 for weight loss meal plan. 

Need something even easier?

Remember, if you'd like Mama to do the cooking, measuring, and chopping for you just hop on the MamaSezz Weight Loss Bundle for results that last. 

 

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. 

 

What you should do now

  1. We have been where you are and we’ve helped thousands of people (just like you) transition to eating a plant based diet. If you are looking for a guide that can help you with some of the big questions, and dramatically reduce your stress, this FREE Ultimate Little Guide to Plant-Based Eating is a great place to start.
  2. If you're interested in Weight Loss, Download this fantastic FREE guide Ultimate (little) Guide to weight loss
  3. If you’d like to learn about plant-based living go to our MamaSezz Blog where you can read hundreds of “How To” articles. If you’d like to learn about plant-based cooking go to our Recipes Section for easy step by step favorites.
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