A non-strict vegan diet for weight loss or maintenance. You'll eat your favorite food everyday until you're satisfied and be careful with the quantity and quality of your meals for the rest of the day.
If you hate strict diet plans, this is for you!
Enjoying our favorite food will help us psychologically and physically
I believe that a diet should not feel like a "prison". Strict diets often lead to frustration and not enjoying our food will eventually make us lose interest and not reach our weight loss goal. This is especially true for vegans as they already abstain from many foods.
By being a little careful with the quality (and not just the quantity) of your meals, you can enjoy your favorite vegan food(s) and still lose weight!
Pros
- We will lose weight while enjoying our favorite food every day.
- We can also follow it as a maintenance diet.
Cons
- Quantity. We must eat until we are satisfied and be careful of overeating.
- Our diet for the rest of the day will be within a healthy diet plan. That means we will be careful with the quantity and quality of the foods we eat.
What we will be eating during the week
Your favorite food, cereals, whole wheat bread, vegetables, salads, fruits, nuts, raisins and cranberries, legumes, soup, whole wheat pasta, soy, tofu, quinoa, plant-based dairy, popcorn, pancakes, chocolate.
Not vegan? Check Favorite food diet 🙂
How many calories we will eat in a day
2000kcalWe will eat approximately 2000 calories per day.
How many days we should follow the diet
We will follow the diet for as long as we like, in order to lose the extra weight.
How much weight we will lose
1kgWeight loss rate depends on various factors such as age, physical activity, metabolism, dietary addiction and of course how much extra
weight we need to lose. With this diet program, we aim to lose 1 kg per week.
This loss rate gives us more fat loss than muscle mass and water.
How much money it will cost
We might save money in the long run, because we could stop or slow down on eating out.
Diet plan
Let’s get started!
The most important part of the plan is to eat your favorite food until you feel sated and not overeat.
If you don't like a particular snack from the plan below, feel free to choose another one or make your own. Your snack should be about 200-250 calories.
You can swap meals if you want (i.e. you can have the lunch meal for dinner and dinner meal for lunch).
Week 1
- Monday
- Breakfast
- Soy yogurt with 2 tbsp granola, strawberries and 1 pear.
- Snack
- 1 energy bar (Homemade vegan energy bar).
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- 1 banana with 15 almonds.
- Dinner
- Your favorite salad (with 1 tbsp olive oil).
- Breakfast
- Tuesday
- Breakfast
- Oatmeal (1 cup) with banana, blueberries and 30 grams dark chocolate.
- Snack
- 1 tbsp dried fruits with a handful of nuts.
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- 100 gr hummus with carrot sticks and 1 whole wheat toast.
- Dinner
- 1 ½ cup black eyed peas salad.
- Breakfast
- Wednesday
- Breakfast
- 1 lightly toasted slice of whole-grain bread with smashed avocado and a sprinkling of salt and pepper.
- 1 cup almond milk.
- Snack
- 1 apple sprinkled with cinnamon.
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- Steam some broccoli, drizzle it with 1 tsp tahini, sea salt, lemon and hemp seeds.
- Dinner
- 1 cup wild rice with grilled vegetables.
- Breakfast
- Thursday
- Breakfast
- 2 slices whole wheat bread with 2 tbsp peanut butter (or tahini with maple syrup).
- Snack
- 1 cup soy or almond milk with 2 tbsp granola.
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- 2 cups air-popped popcorn.
- Dinner
- Breakfast
- Friday
- Breakfast
- Snack
- A handful of nuts with 1 tbsp dried fruits.
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- 1 avocado on a toast with cherry tomatoes.
- Dinner
- Saturday
- Breakfast
- 1 glass almond milk with 3 tbsp oats, raisins, and cinnamon.
- Snack
- 1 energy bar (Homemade vegan energy bar)
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- A small salad (kale, tomato, cucumber, peppers, olive oil).
- Dinner
- Chocolate with fruits (Homemade chocolate with fruits.)
- Breakfast
- Sunday
- Breakfast
- 2-3 vegan pancakes with maple syrup and strawberries.
- Snack
- 100 gr hummus with 1 slice whole wheat bread.
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- 1 energy bar (Homemade vegan energy bar)
- Dinner
- 2 cups artichoke hearts with peas.
- Breakfast
Week 2
- Monday
- Breakfast
- Fruit salad with soy yogurt.
- Snack
- 1 vegan oatmeal cookie.
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- Rub 1 slice whole wheat bread with garlic, add tomato mixed with basil and red wine vinegar as a topping.
- Dinner
- 2 slices vegan pizza.
- Breakfast
- Tuesday
- Breakfast
- Oatmeal (1 cup) with banana, ½ apple and cinnamon.
- Snack
- 1 tbsp dried fruits with a handful of nuts.
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- Kale chips (1 cup) either homemade or from the store.
- Dinner
- Vegan burgers with sweet potatoes and red beans.
- Breakfast
- Wednesday
- Breakfast
- Vegan rice crispies with peanut butter.
- 1 grapefruit.
- Snack
- 1 whole wheat toast with guacamole.
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- Baked zucchini chips (1 cup).
- Dinner
- Carrot soup with 1 slice whole wheat bread.
- Breakfast
- Thursday
- Breakfast
- 1 glass almond milk with 3 tbsp oats, raisins, and cinnamon.
- Snack
- 1 small banana with almond butter.
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- 1 cup edamame with sea salt..
- Dinner
- Your favorite salad with some olive oil.
- Breakfast
- Friday
- Breakfast
- Snack
- 1 energy bar (Homemade vegan energy bar).
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- 1 cup chickpeas with olive oil and seasonings.
- Dinner
- Saturday
- Breakfast
- 2 brown toast with tahini and maple syrup.
- Snack
- 1 small banana with 15 almonds.
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- A smoothie.
- Dinner
- Chocolate with fruits (Homemade chocolate with fruits.).
- Breakfast
- Sunday
- Breakfast
- Fruit salad with a handful of nuts.
- Snack
- 100 gr hummus with 1 slice whole wheat bread.
- Lunch
- Your favorite meal (eat until you are satisfied).
- Afternoon snack
- 1 energy bar (Homemade vegan energy bar).
- Dinner
- Soy sauce noodle with mixed vegetables (2 cups).
- Breakfast
Foods to avoid on a vegan diet
- Processed vegan meats (tofurkey, faux burgers, sausages etc.).
- Sweetened plant-based dairy.
- Sauces like ketchup, vegan mayonnaise, salad dressings, flavorings etc.
- Vegan baked goods or sweets with agave syrup. Agave is very high on the glycemic index and leads to spikes in blood sugar.
Tips & suggestions
Follow these tips to hasten weight loss and be healthier
- Cut down on sugar. This is one of the first rules in any weight loss program. Reducing sugar intake (especially refined sugars) will help you lose weight and be healthier.
- Avoid foods that contain trans and saturated fats.
- Avoid fried foods and reduce the excess consumption of cooking oil (olive oil, corn oil etc.).
- Do not skip too many meals, thinking you'll lose more weight. It's more likely that at some point you'll get very hungry and eat more food than you should. Snacks help us control our appetite.
- Try to keep your fridge full with healthy food. An empty fridge can easily lead to unhealthy takeout food and low quality snacks. It's always good to have fruits and veggies available as a healthy snack, a homemade vegan energy bar for your sugar cravings etc.
- Prioritize high-fiber foods. Increased intake of fiber will favor our effort to lose weight. High-fiber foods, in addition to drinking enough water, will help you feel sated faster with less food.
