Vegan Meal Plan and Grocery List for Weight Loss

Whether you’ve been a practicing vegan for a while now or have recently decided to follow a plant-based diet, know that just like any diet, there are healthy as well as unhealthy ways to go about nourishing yourself on a vegan meal plan. Here, we outline everything you need to know about vegan nutrition as well as some healthy vegan meal plans for weight loss or weight management.

What’s the difference between vegan and plant-based?

Before we venture into the plant-astic world of foods to avoid, as well as include, on your vegan meal plan for weight loss, it’s important to understand the distinction between being vegan and eating a plant-based diet. While being vegan does mean consuming plant-based foods, following a plant-based diet doesn’t necessarily mean you’re vegan. Confused? Read on.

Plant-based nutrition isn’t just anchored in wholesome plant foods such as fruits, veggies, legumes, grains and nuts, but is also the elimination of all kinds of animal products and by-products from your diet. Plant-based eating is one of many parts of a vegan lifestyle. Embracing veganism goes beyond just what we eat but also rejects the consumption and use of any goods  — clothes, cosmetics, furnishings etc. – originating from or tested on animals.

vegan_tortilla_soup vegan recipe healthy meal plan

Vegan meal plan and weight loss

Now we’ve got that all cleared up, let’s tackle the nuts and bolts of following a vegan diet. If you’re reading this, then we can safely assume you’re looking to tweak your eating habits to lose weight or manage your current weight in a satisfying, sustainable way with some vegan menu ideas.

Studies show that cutting down on the consumption of animal products, and introducing more fresh fruits, vegetables, legumes, nuts and whole grains, which are key ingredients in a vegan meal plan, goes a long way to reduce the chances of developing conditions such as type 2 diabetes, heart disease and cancer.

A vegan meal plan can also help support any weight loss efforts. A balanced, nutrient-packed vegan diet is rich in fibrous foods, that will satiate you, keep bad cholesterol in check and have your metabolism humming like a well-oiled engine. When going vegan it’s important to incorporate more plant-based protein into your diet and sometimes supplement your vitamin B12 levels, which have a tendency to be low in an unbalanced vegan meal plan.

Vegan meal plan grocery list

To maintain optimal health and vitality when on a vegan meal plan, aim to select fresh, seasonal, locally sourced, unprocessed and organic foods if they are available to you.. Here are recommended key ingredients to add to your healthy vegan meal plan grocery list:

Whole grains

whole grain bread lose weight healthy vegan vegetarian

Brown rice and oats not only keep you satiated for longer than their processed equivalents but are also a great source of iron. Ezekiel bread is a nutritional all-arounder, made from several types of grains, including sprouted whole grains and is chocked full of fiber.  You might also want to give Coach Jenne’s healthy bread recipe a go. Millet, amaranth, barley and farro will keep you full, minimize spikes in blood sugar, as well as add more variety to your nutritional intake.

Tip
When it comes to weight loss or weight management, make sure to eat whole grains in moderation.

Vegetables

one_pan_roasted_chicken_sweet_potato_&_broccoli_recipe_vegan

Butternut squash and sweet potato are rich in calcium, so no need to worry about ditching dairy products. Broccoli, cauliflower and brussels sprouts are part of the cruciferous family and are cancer-fighting superheroes. Green leafy vegetables like kale, collard greens, and spinach will boost your iron levels and if you eat them with a squeeze of fresh lemon juice, vitamin C will accelerate your iron absorption.

Legumes: Beans, lentils and soy

lentils salad vegan meal plan weight loss

Legumes are the foundation of any well-rounded vegan meal plan. They deliver enough plant-based protein to keep your metabolism running, your muscles strong and your cravings at bay so you don’t feel the need to grab any processed treats when hunger strikes. Soy products like tofu, tempeh (fermented soy) and soy milk are foods that benefit your weight management efforts the most when consumed in their unprocessed and unsweetened forms.

Tip
Bloating isn’t always weight related and can be an unpleasant side effect at first if you’re unaccustomed to eating legumes. Fear not, this subsided after awhile, but in the meantime here are some handy hints to combat the bloat.

Healthy fats

avocado salad recipe vegan weight loss healthy vegetarian

Olive oil and avocado both have high levels of vitamin E, which is excellent for your skin health, as well as high levels of heart-healthy monounsaturated fats. Walnuts, chia and flaxseed (ground flaxseed is best) are high in plant-based omega-3 oils, an anti-inflammatory that helps your body release excess water or toxins. Coconut oil contains lauric acid, which protects the lining of your gut, preventing nutrients from seeping through (leaky gut syndrome) and the development of food sensitivities.

Nuts, nut butters, and milks

peanut butter sandwich vegan weight loss meal plan diet

Walnuts, peanuts, almonds, cashews, pistachios and hazelnuts,as well as their nut butter variants, aren’t only delicious but are also handy snacks to take on the go. Their high protein and calcium levels will keep you satiated, and you won’t need much else to satisfy hunger pangs. Calcium-fortified plant milk such as soy, almond and rice milk are particularly nourishing. Why not try making your own homemade almond milk or cashew cheese?

Tip
If you aren’t already making your own nut butter or milk from scratch, then be sure to read the ingredient list when purchasing store-bought products. Avoid any added sugars and hydrogenated oils. Rule of thumb, if you can’t pronounce an ingredient, don’t buy it.

Berries, apples and bananas

basil strawberry healthy recipe vegan vegetarian weight loss

Berries are free radical fighters, protecting you from inflammation and cancer, as well as helping your skin stay supple and young-looking. Bananas are a key ingredient in a lot of vegan meal plan baking and sweetening. Though high in soluble fiber, it’s best to be mindful how much you eat, as bananas are still high in sugar. Apples contain pectin, which feeds the healthy bacteria in your gut, and a healthy gut leads to a healthy weight.

Note: Though there is a wide range of wonderful fruit to choose from, the ones featured above are our favorites as part of a vegan meal plan for weight loss and are also easily available.

Tip
Insulin is an important factor in weight management. Keep your blood sugar levels from spiking and crashing dramatically by choosing fresh fruit over dried fruit and pairing fruit it with a protein like nuts or seeds.

Vegan sources of protein

In the app, 8fit vegan meal plans are tailored to fuel your weight loss and fitness efforts in a sustainable and wholesome way. We achieve this by making sure you get a high-protein vegan meal plan that energizes your body and mind. Here is a list of essential plant-based proteins to include in your vegan meal plan grocery list.

  • Unprocessed soy products
  • Non-dairy alternatives — almond, cashew and oat milks or yogurts
  • Legumes
  • Peas
  • Quinoa
  • Buckwheat
  • Seitan
  • Nori seaweed
  • Nutritional yeast (also packed with energy-boosting B12)

Foods to avoid on a vegan diet

  • Processed faux meats like vegan meats, e.g. sausages, burgers or tofurkey
  • Sweetened dairy alternatives
  • Vegan baked goods or sweets (Note: Just because it’s vegan doesn’t mean it’s healthy)
  • Fried foods
  • Sauces like tomato ketchup, salad dressings, vegan mayonnaise, stir-fry flavorings
  • Refined sugars
  • Agave syrup (Agave is commonly used in vegan baking, but is extremely high on the glycemic index and can lead to spikes in blood sugar)
  • Coconut products like oil, milk and cream (Note:Although healthy in small amounts, over-consumption can lead to weight gain)
Tip
When eating out at a restaurant, be aware that dishes tend to be highly salted, sauced and more oily than when prepared at home, Don’t be shy and ask for sauce or dressings on the side.

Vegan recipes from the 8fit app

Now that you’re up to speed with everything you need to know about vegan nutrition for health, vitality and weight management, we have a few vegan menu ideas to tempt your tastebuds. Add these breakfast, lunch and dinner options to your weekly meal plan in the app.

Gourmet breakfast: Blueberry flax quinoa

healthy_blueberry_flax_quinoa_vegan_recipe

Cheap and cheerful lunch: Sesame tofu and vegetable bowl

scrambled_green_vegetables_tofu_recipe

Quick and easy dinner: Warm and crunchy chickpeas

warm_and_crunchy_chickpeas_recipe

7-day vegan meal plan

Looking for a 7-day vegan meal plan to try this week? Use our vegan meal plan infographic as inspiration. Add each meal to your 8fit meal plan for the week ahead and you’ll automatically get a vegan-friendly grocery list in your app.

7 days 1-week-vegan-meal-plan-fullvegan meal plan

2-week vegan meal plan

Going vegan for longer? Try our 2-week vegan meal plan by adding each recipe to your 8fit meal plan. Ingredient amounts will automatically adjust to suit your weight loss or weight management goals.

2-week-vegan-meal-plan-full