If you're looking for a great diet plan that follows vegan rules, here’s one that helps with weight loss and hits a lot of health goals like controlling blood sugar and lowering many cancer risks. It's healthy and fits those needing 1500 calories a day, keeping you full and satisfied.
Foods like beans, tofu, and nuts, which this plan relies on, give you steady energy all day long. This plan also lets you try vegan eating temporarily to get used to it.Now, let’s get to know the details of this diet plan.
How to prepare a full week of meals?
- Prepare chickpeas and grilled veggies and store them in containers so they stay good and enough for one week.
- Bake some oatmeal, banana, and nut recipes and keep them in containers ready to store.
- Buy enough eggs for a week since they’re quick and easy to make.
Here is the weekly plan details for this diet program:
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Day one:
- Breakfast (450 calories):
1- One cup of oatmeal cooked in two cups of boiling water.
2- Half a cup of berries or strawberries.
3- One spoon of chopped nuts.
- Snack (190 calories):
1- Half an apple.
2- Half a spoon of peanut butter.
- Lunch (345 calories):
1- Vegetable sandwich with tofu.
2- Whole wheat bread.
- Snack (131 calories):
1- Half a cup of fat-free Greek yogurt.
2- Quarter cup of chopped strawberries.
3- A spoon of chia seeds.
- Dinner (394 calories):
1- One piece of quinoa and mushroom burger.
2- Grilled vegetables.
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Day two:
- Breakfast (245 calories):
1- A cup of oatmeal baked with banana.
2- Three tangerines.
- Snack (183 calories):
1- Half a cup of cranberries.
2- Half a cup of low-fat Greek yogurt.
3- A spoonful of chia seeds.
- Lunch (360 calories):
1- A plate of chickpeas with baked veggies and lemon.
2- Two spoonfuls of peanut butter.
- Snack (296 calories):
1- A medium banana.
2 tablespoons of peanut butter.
- Dinner (422 calories)
1 plate of boiled okra.
2 slices of whole grain toast.
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Day three:
- Breakfast (271 calories):
1 cup of baked oatmeal with banana and nuts.
2 medium apples.
- Snack (158 calories):
1- Boiled egg with a pinch of pepper and salt.
2- Quarter slice of avocado.
- Lunch (360 calories):
1- A dish of hummus with grilled veggies.
- Snack (216 calories):
1- Fat-free Greek yogurt.
2- Half a cup of grapes.
3- A little bit of chia seeds.
- Dinner (479 calories)
1- A pasta dish with tomato pieces and Parmesan cheese.
2- A slice of toasted whole wheat bread.
Day four:
- Breakfast (271 calories):
1- A cup of baked oatmeal with nuts.
2- A medium apple.
- Snack (158 calories):
1- A boiled egg with a bit of salt and pepper.
2- Half a slice of avocado.
- Lunch (456 calories):
1- A plate of grilled veggies with a little hummus.
2- A medium banana.
Snack (202 calories):
1- A cup of fat-free Greek yogurt.
2- Three Yousufi fruits
- Dinner (405 calories)
1- One serving of stuffed potatoes with sauce, red beans, and cheddar cheese.
Day five:
- Breakfast (306 calories):
1- Avocado toast with eggs.
2- One Yousufi fruit.
- Snack (215 calories):
1- Half a cup of cranberries.
2- A cup of fat-free Greek yogurt.
3- A tablespoon of chia seeds.
- Lunch (360 calories):
1- A plate of grilled veggies with some chickpeas and lemon.
- Snack (190 calories):
1- A medium apple.
2- A tablespoon of peanut butter.
- Dinner (428 calories):
1- A plate of cooked vegetables with tofu.
2- Half a cup of brown rice.
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Day Six:
- Breakfast (450 calories):
1- A cup of oatmeal.
2- Half a cup of blueberries.
3- A tablespoon of shredded coconut.
- Snack (137 calories):
1- A cup of cucumber slices.
2- Half a cup of hummus.
- Lunch (345 calories):
1- Whole wheat wraps.
2- Grilled vegetables.
- Snack (190 calories):
1- A medium apple.
2- A spoon of peanut butter.
- Dinner (360 calories)
1- Vegetarian taco without meat.
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Day seven:
- Breakfast (322 calories):
1- Half a cup of oats, a cup of water, half a cup of fat-free milk.
2- Half an apple sliced.
3- Grated walnut.
- Snack (190 calories):
1- A medium apple.
2- A spoon of peanut butter.
- Lunch (345 calories):
1- Whole wheat wraps.
2- Grilled vegetables.
- Snack (158 calories):
1- A boiled egg seasoned with salt and pepper.
2- Quarter slice of avocado
- Dinner (475 calories):
1- Curry soup.
2- Slice of whole wheat bread
Since there are many repeated meals during these days, it will be easy for you to prepare them at the start of the week and eat them ready during it. This step saves you a lot of effort and improves the quality of your diet when you don't have enough time to prepare four meals a day.
