Want to lose weight or looking for change from your all meat diet then vegan mealis the best option available in your service. A healthy, tasty and nutritious plate of vegan food is much lighter and energy boosting than the conventional meat based diet.
The main noticeable thing about any diet is the calorie part means if you taking right calories then you can tackle your weight gain problem. The best trick to take right amount of calories is to make your breakfast and lunch heavy in calories while decrease the calorie composition to 25 percent of your daily calorie requirement in your dinner. A light dinner gives you enough time to burn extra calories.
Here is two week meal plan which will help you in understanding what a vegan meal looks like and also helps in customizing your own meal plan.
WEEK 1
Monday
Breakfast – oatmeal with walnuts and raisins + 1 whole fruit
Lunch – Avocado Reuben + spinach salad with sesame dressing
Dinner – tofu spinach lasagna + salad
Tuesday
Breakfast – soy yogurt with mixed fruit + 1 whole fruit
Lunch – tacos
Dinner – fusion salad/ scallion pancakes/ spicy sesame noodles
Wednesday
Breakfast – biscuits + fruits
Lunch – tofu salad/ pita bread
Dinner – roasted vegetable pasta
Thursday
Breakfast – cereals + soy milk + fresh fruit
Lunch – Tofurkey sandwich/ pretzels
Dinner – grilled mushroom steaks + creamy mashed potatoes + brown gravy
Friday
Breakfast – bagel with vegan cheese + fresh fruit
Lunch – fresh avocado with lime juice + readymade vegan chili
Dinner – roasted veggie and tacos + fried beans
Saturday
Breakfast – French toast + fresh strawberries or sliced melons
Lunch – potato soup/ canned vegetables + Caesar salad
Dinner – Louisiana gumbo
Sunday
Breakfast – fresh fruit + non dairy milk
Lunch – tofu scrambles + hash brown
Dinner – carrot ginger soup + grilled tofu + steamed brown rice and asparagus
WEEK 2
Monday
Breakfast – cereals with nondairy milk (soy milk or rice milk) + whole fruit
Lunch – whole grain pasta salad
Dinner – baked French fries + celery and carrot sticks + ranch dressing + vegan Buffalo wings
Tuesday
Breakfast – bagel sandwich + sausages
Lunch – veg burger + salad
Dinner – green beans + mashed potatoes + Seitan parmesan with tomato sauce
Wednesday
Breakfast – frozen waffles with earth balance butter + maple syrup
Lunch – black bean and soy cheese quesadilla + salad
Dinner – fillet with mushroom sauce + mashed potatoes + braised Brussels sprouts
Thursday
Breakfast – bagel with almond or peanut butter
Lunch – non dairy cheesy toast + split pea soup with tempeh bacon/ salad
Dinner – stuffed butternut/ acorn squash with tofu + sautéed collard green
Friday
Breakfast – whole grain pancakes + cup of blueberries + tempeh bacon
Lunch – smoked pinto beans quinoa + sautéed kale
Dinner – charred Seitan skewers + wheat berries/ chili broccoli
Saturday
Breakfast – brown rice with blueberries and almonds + non dairy milk
Lunch – pinto beans with chili, tomatoes, peppers and onions/ salad
Dinner – Seitan fillet with melted non dairy cheese + mashed potatoes + collard green
Sunday
Breakfast – apple pecan pancake with maple syrup + veggie sausage or banana muffins + fruit
Lunch – Italian eggplant sandwich + mixed green salad
Dinner – stir fried tofu with veggies + brown rice
Some other important things besides having a healthy meal plan is to take proper rest and enough sleep, stay happy and stress free. You should avoid any kind of emotional eating while you are on a meal plan to enhance the health effects of this diet.
You can use canned beans but try to avoid processed foods as much as possible and always use healthy oils for salad dressing or other cooking purposes. These small tips helps in keeping you fit and stay in shape.