7-Day Nutritious Vegan (Plant-Based) Meal Plan for Weight Loss

In this article:

• It can be hard to find easy, healthy meals for weight loss. But it is possible.
• This meal plan has 7 days' worth of breakfasts, lunches, and dinners. They total about 1,200 calories. This meal plan is completely plant-based (vegan).
• You can add snacks if you need more calories.
• Be sure to ask your doctor before using any new meal plan.
• Lark weight loss coach is available 24/7 on your smartphone with more tips for healthy weight loss.

Healthy eating for weight loss can be simple. And it can taste good. Here is a 7-day meal plan to try. Most of the meals take only a few minutes to put together. They are all vegan (plant-based). The plan includes a few delicious recipes to try if you like.

Each day adds up to about 1,200 calories. The meals get about 30 to 35% of their calories from carbohydrates. And they have good amounts of protein. If you need to, you can add snacks from this Snack List. You can also consider using swaps from our Healthy Swaps List.

Here are some more tips for success.

• Drink plenty of water throughout the day. Aim for at least 64 ounces.
• Each meal has about 30 grams of nutritious carbohydrates. That is a moderately low amount. It can help with weight loss and health.
• Be sure to talk to your doctor before starting a new meal plan. And ask what might be the best approach for your own needs.
• Include some physical activity, as long as your healthcare provider supports it. A good goal for most people is at least 150 minutes per week.

Recipes

Pesto and Quinoa-Stuffed Zucchini Boats

This is a delicious recipe that is worth making! You easily get the vegetables, healthy fats, and protein that you need. You can use store-bought pesto sauce or make your own in a blender by gently pulsing olive oil, walnuts or pine nuts, fresh basil leaves, vegan parmesan cheese, garlic, and a squeeze of lemon juice. 

Makes 4 servings

Ingredients:

• 4 medium zucchini
• 2 teaspoons of olive oil
• 1/4 onion, chopped
• 2 cloves of garlic, peeled and minced
• 1/2 cup of vegan pesto sauce
• 2 cups of fresh spinach, cut
• 1 cup of cooked quinoa
• 1 cup of cooked or low-sodium canned garbanzo beans
• 2 ounces (1/2 cup) of shredded vegan cheese

Instructions:

1. Cut the zucchini into halves, lengthwise. Discard the stems. Scoop out the pulp and chop it.
2. Heat the olive oil in a skillet and add the onion and garlic. Cook for 2 minutes, then add the zucchini pulp. Cook for another 2 minutes or until the zucchini is soft. 
3. Stir in the pesto sauce and quinoa, and heat. Then stir in the spinach and cook until the spinach just begins to wilt. Mix in the garbanzo beans.
4. Spoon the mixture evenly into the zucchini halves.
5. Place the zucchini halves into a greased baking pan. Sprinkle them with vegan cheese.
6. Bake at 350 degrees for 30 minutes or until zucchini is soft.

Eggplant Casserole

This eggplant casserole is like a low-carb, dairy-free lasagna. It uses sliced eggplant rounds instead of lasagna noodles, and tofu instead of cheese in the middle. Layer the ingredients and bake it until it is bubbly and delicious. You can use zucchini, sliced lengthwise, instead of eggplant if you prefer. You can also add sliced mushrooms, bell pepper strips, or canned or fresh tomatoes for extra vegetables.

Makes 6 servings

Ingredients:

• 1 14-ounce block of firm tofu
• 1 teaspoon of garlic powder
• 1/2 teaspoon of black pepper
• 1/4 cup fresh basil leaves, torn
• 1 teaspoon of oregano
• 1/2 teaspoon of salt
• 2 tablespoons of olive oil
• 1/2 large onion
• 2 medium eggplants, or about 2 lb.
• 24 ounces of pasta sauce (choose a low-sugar variety)
• 3 ounces (3/4 cup) of shredded dairy-free cheese

Instructions:

1. Preheat the oven to 350 F.
2. In a bowl, blend together the tofu, garlic powder, basil leaves, oregano, salt, and pepper. Set aside.
3. Slice the eggplant into rounds about 1/4-inch thick. 
4. Dice the onion.
5. Heat the oil in a skillet and add the onion. Cook for two minutes. Add the eggplant and cook for about 3 minutes on each side, or until it begins to soften. Turn off the heat.
6. Spread some tomato sauce in the bottom of a 9 x 13 casserole dish or baking pan to thinly cover the bottom. Place a layer of eggplant on top of the sauce and spread a layer of tofu on top of that. Add more sauce and continue to layer eggplant, tofu, and sauce.
7. Sprinkle the shredded cheese on top of the casserole and bake it for 15 to 20 minutes or until the cheese is brown and bubbly.
8. Remove from the oven and let it cool slightly before serving.

Vegetarian Split Pea Soup

Forget the bacon. This split pea soup tastes delicious with only plant-based ingredients. It has plenty of protein from peas, and a small amount of barley adds a nice texture. It is super versatile and you can add extra vegetables such as spinach, mushrooms, or cabbage. You can also use other grains if you do not have barley. Even oats work!

This soup is perfect for beginning cooks. Just add the ingredients to a pot and your job is basically over. The soup even purees itself as it cooks so there's no need to blend it. There may be plenty of leftovers to refrigerate or freeze.

Makes 8 servings

Ingredients:

• 1 large onion, chopped
• 3 medium carrots, chopped
• 2 stalks of celery, chopped
• 1/2 lb of green split peas
• 1/4 cup of pearled barley.
• 2 bay leaves
• 1/2 teaspoon of black pepper
• 8 cups of low-sodium broth

Instructions:

1. Place the ingredients in a large pot and stir. Bring to a boil, then stir and reduce to a simmer. Cook for 1 to 3 hours, or until peas and barley are cooked soft. Stir occasionally. A shorter cooking time will keep the soup chunkier, while cooking it for longer will make the soup creamier.
2. Remove the bay leaves before serving.