Weight loss meal plan for vegans.

Vegans, as we well know, do not include any food in their diet that is of animal origin or derived from it. Thus, their dietary routines must conform to their standards. Weight loss is perfectly possible following a vegan diet, only animal proteins should be replaced by equally nutritious foods.

Male vegan meal plan - 2000 calories

Breakfast (7:30 am):

• 1 banana: 118 Kcal (1.4 protein; 0.4 fat; 27 carbohydrates).

• 100 grams of oatmeal: 380 kcal (12.4 proteins; 8.3 fats; 12 carbohydrates)

Lunch (12:00):

• 150 grams brown rice (cooked): 210 kcal (3.8 protein; 1.8 fat; 45 carbohydrates).

• 200 grams of tofu: 160 kcal (17.6 proteins; 8 fats; 1 carbohydrate)

• 150 grams of mixed salad (without dressing): 43 kcal (2.7 proteins; 0.7 fats; 6.6 carbohydrates)

Pre-workout snack (30 min before training):

• 40-gram vegan protein shake: 156 kcal (30 protein; 0 fat; 1.1 carbohydrates)

• 1 banana: 105 kcal (1.4 proteins; 0.4 fats; 27 carbohydrates)

Dinner (1 - 2 hours after training):

• 150 grams brown rice (cooked): 210 kcal (3.8 protein; 1.8 fat; 45 carbohydrates).

• 300 grams of beans: 321 kcal (22 proteins; 1.5 fats; 45 carbohydrates)

Snack before bedtime (10 pm):

• 40-gram vegan protein shake: 156 kcal (30 protein; 0 fat; 1.1 carbs)

• 35-gram mixed nuts: 200 kcal (5.3 protein; 22 fat; 5 carbs)

Total: 2059 calories - 222.2 g carbohydrates - 44 g fat - 131 g protein

Female vegan meal plan - 1500 calories

Breakfast (7:30 am):

• 1 banana: 118 Kcal (1.4 protein; 0.4 fat; 27 carbs).

• 50 grams of oatmeal: 201 kcal (6.2 proteins; 4.3 fats; 6 carbohydrates)

Lunch (12:00):

• 100 grams brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 carbohydrates).

• 100 grams of tofu: 80 kcal (11 proteins; 8 fats; 1 carbohydrate)

• 150 grams of mixed salad (without dressing): 43 kcal (2.7 proteins; 0.7 fats; 6.6 carbohydrates)

Pre-workout snack