Following a vegan diet, or even just including more plant-based foods in your routine, can be a healthy and delicious approach to eating. Research has shown that cutting back on animal products and eating more beans, whole grains, fruits, vegetables, nuts and seeds is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, you may have an easier time losing weight on a vegan diet, thanks to fiber-rich foods, which help you feel full and satisfied throughout the day.
At 1,200 calories, this vegan meal plan sets you up to lose a healthy 1 to 2 pounds per week and includes a variety of nutritious foods and balanced meals to make sure you’re getting the nutrients you need each day. Whether you’re a full-time vegan or just looking for healthy vegan recipe ideas, this plant-based meal plan makes for a week of wholesome eating.
Looking for a different calorie level? See our 1,500 calorie and 1,800-calorie vegan meal plans.
How to Meal Prep You Week of Meals:
Make a batch of the Vegan Pancakes to have for breakfast on Days 1, 5 and 7. Store the cooked pancakes in a single layer in an air-tight container (To buy: amazon.com, $38) and freeze until ready to eat; reheat in the microwave.Cook a batch of Basic Quinoa to have for lunch on Day 2 and dinner on Day 5.Make the Quinoa & Chia Oatmeal Mix to have on Day 4. Store the dry mix in an airtight container (To buy: amazon.com, $17) for up to 1 month.
Looking for More? See all of our healthy vegan meal plans for more inspiration.
Day 1
7-Day Superfood Dinner Plan
Breakfast (296 calories)
2 Vegan Pancakes1/4 cup blackberries1 Tbsp. peanut butter
Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.
A.M. Snack (150 calories)
3/4 cup edamame pods, seasoned with a pinch of salt
Lunch (245 calories)
1 serving White Bean & Avocado Toast1 cup sliced cucumber
P.M. Snack (30 calories)
1 small plum
Dinner (499 calories)
1 serving Falafel Salad with Lemon-Tahini Dressing
Daily Totals: 1,221 calories, 50 g protein, 137 g carbohydrates, 38 g fiber, 59 g fat, 1,586 mg sodium
Day 2
containers
Breakfast (262 calories)
1 serving Peanut Butter & Chia Berry Jam English Muffin
A.M. Snack (100 calories)
1/2 cup edamame pods, seasoned with a pinch of salt
Lunch (360 calories)
4 cups White Bean & Veggie Salad
If you’re taking this salad to go, pack it up in this handy meal-prep container, specifically made to keep your greens fresh and dressing separate until you’re ready to eat. Buy It! amazon.com, $35 for a two-pack.
Dinner (500 calories)
2 cups Black-Bean Quinoa Buddha Bowl
Daily Totals: 1,220 calories, 48 g protein, 153 g carbohydrates, 46 g fiber, 53 g fat, 1,370 mg sodium
Day 3
cauliflower soup
Breakfast (266 calories)
1 serving Peanut Butter-Banana Toast
A.M. Snack (114 calories)
2 Tbsp. pumpkin seeds (pepitas)
Lunch (325 calories)
4 cups serving Green Salad with Edamame & Beets
P.M. Snack (62 calories)
2 cups air-popped popcorn
Dinner (446 calories)
1 1/2 cups Roasted Cauliflower & Potato Curry Soup1/2 small whole-wheat pita, toasted1/3 cup hummus
Meal-Prep Tip: Save 1 serving of the Roasted Cauliflower & Potato Curry Soup in a leakproof meal-prep container (To buy: amazon.com, $7.19) for lunch on Day 4.
Daily Totals: 1,213 calories, 49 g protein, 132 g carbohydrates, 34 g fiber, 57 g fat, 1,760 mg sodium
Day 4
Stuffed Sweet Potato with Hummus Dressing
1/3 cup Quinoa & Chia Oatmeal Mix cooked with 1 1/4 cups unsweetened soymilk
Meal-Prep Tip: Make the Quinoa & Chia Oatmeal Mix and store in an airtight container for up to 1 month.
A.M. Snack (30 calories)
Lunch (309 calories)
1 1/2 cups Roasted Cauliflower & Potato Curry Soup1/2 small whole-wheat pita, toasted
P.M. Snack (114 calories)
Dinner (472 calories)
1 serving Stuffed Sweet Potato with Hummus Dressing
Daily Totals: 1,222 calories, 51 g protein, 177 g carbohydrates, 40 g fiber, 40 g fat, 1,327 mg sodium
Day 5
chickpea curry
1 serving Veggie & Hummus Sandwich
P.M. Snack (100 calories)
Dinner (487 calories)
1 cup Chickpea Curry1 cup Basic Quinoa
Daily Totals: 1,208 calories, 44 g protein, 149 g carbohydrates, 33 g fiber, 50 g fat, 1,253 mg sodium
Day 6
spaghetti squash
A.M. Snack (17 calories)
1/4 cup hummus2 medium celery stalks, cut into sticks
Lunch (308 calories)
1 serving Vegan Bistro Lunch Box2 Tbsp. pumpkin seeds (pepitas)
Dinner (525 calories)
1 serving Thai Spaghetti Squash with Peanut Sauce1 cup Vegan Thai Cucumber Salad
Daily Totals: 1,211 calories, 51 g protein, 118 g carbohydrates, 32 g fiber, 65 g fat, 2,065 mg sodium
Day 7
plate full of fresh veggies
A.M. Snack (62 calories)
1 medium orange
P.M. Snack (93 calories)
3 cups air-popped popcorn
Dinner (434 calories)
1 serving Rainbow Veggie Spring Roll Bowl
Daily Totals: 1,209 calories, 45 g protein, 144 g carbohydrates, 32 g fiber, 51 g fat, 1,732 mg sodium
You Did It!
Congratulations on finishing this vegan weight-loss meal plan. Maybe you followed along with every single meal and snack or perhaps just used it as an inspirational guide for following a vegan diet. Either way, we hope you found this plan interesting, delicious and informative. Following a plant-based diet meal plan is a healthy way to lose weight and keep it off. Keep up the good work and try one of our other healthy vegan meal plans or vegetarian meal plans.
7-Day Superfood Dinner Plan
7-Day Superfood Dinner Plan
containers
containers
cauliflower soup
cauliflower soup
Stuffed Sweet Potato with Hummus Dressing
Stuffed Sweet Potato with Hummus Dressing
chickpea curry
chickpea curry
spaghetti squash
spaghetti squash
plate full of fresh veggies
plate full of fresh veggies
