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A Complete Vegan Meal Plan + Healthy Weight Loss Approach

Author: Stephanie Santoro

Curious about the vegan diet as a weight loss approach? Veganism – a fully plant-based diet – can deliver delicious, healthy meals that meet all of your nutritional needs while helping you lose weight.

To give you a sense of what that might look like, we’ve put together this vegan meal plan. It contains a complete week of breakfasts, lunches, dinners, and snacks rich in nutrients around 1200 calories per day, without leaning too heavily on pre-packaged vegan convenience foods.

Of course, even the best meal plan can fall flat without expert guidance and support. With Noom, you get the individualized coaching and community backup that help make weight loss lasting and sustainable. Learn more about how we work, or read on for your sample vegan meal plan.

Vegan Meal Plan Day 1

Breakfast (310 calories)

Morning Snack (100 calories)

  • 30 red, seedless grapes (try them frozen in the summertime!)

Lunch (245 calories)

Afternoon Snack (35 calories)

  • 1 clementine

Dinner (520 calories)

Daily Total: 1,210 calories

Vegan Meal Plan Day 2

Breakfast (280 calories)

  • English muffin with a tablespoon of peanut butter & tablespoon of jam

Morning Snack (100 calories)

  • 1/2 cup edamame pods, seasoned with a pinch of salt

Lunch (281 calories)

Afternoon Snack (62 calories)

  • 2 cups air-popped popcorn with a pinch of salt

Dinner (520 calories)

Daily Total: 1,243 calories

Vegan Meal Plan Day 3

Breakfast (266 calories)

  • Peanut butter-banana toast

Morning Snack (70 calories)

  • 2 clementines

Lunch (400 calories)

Afternoon Snack (102 calories)

  • 2 cups air-popped popcorn tossed with a dash of olive oil and salt

Dinner (346 calories)

Daily Total: 1,184 calories

Vegan Meal Plan Day 4

Breakfast (200 calories)

Morning Snack (87 calories)

  • Watermelon (2 wedges)

Lunch (580 calories)

Afternoon Snack (62 calories)

  • 2 cups air-popped popcorn with a pinch of salt

Dinner (311 calories)

Daily Total: 1,240 calories

Vegan Meal Plan Day 5

Breakfast (200 calories)

Morning Snack (87 calories)

  • Watermelon (1 wedge)

Afternoon Snack (166 calories)

  • ¼ cup guacamole and five corn tortilla chips

Lunch (251 calories)

Afternoon Snack (100 calories)

  • 1/2 cup edamame pods, seasoned with a pinch of salt

Dinner (407 calories)

Daily Total: 1,211 calories

Vegan Meal Plan Day 6

Breakfast (238 calories)

Morning Snack (34 calories)

  • 1/2 cup hummus and four medium celery stalks, cut into sticks

Lunch (251 calories)

Afternoon Snack (278 calories)

Dinner (399 calories)

Daily Total: 1,200 calories

Vegan Meal Plan Day 7

Breakfast (280 calories)

  • English muffin with a tablespoon of peanut butter & tablespoon of jam

Morning Snack (100 calories)

  • 30 red, seedless grapes (seriously, try them frozen!)

Lunch (240 calories)

Afternoon Snack (93 calories)

  • 3 cups air-popped popcorn

Dinner (434 calories)

Daily Total: 1,147 calories

Investing in Long Term Results

Incorporate Noom as a complementary piece to your vegan weight loss plan and lock in long term results from the start. You’ll be assigned a coach to help you with your individual needs and requirements, having all the support you need along the way. Gain access to extended meal planning services while you’re at it.

You’ll get the hang of veganism and learn what foods you like eating and preparing in no time. Eating a plant-based diet can be very intuitive but you’ll want to make sure you start out with professional input. With Noom, your weight loss goals are manageable without radically changing your lifestyle or imposing harsh restrictions.   

There are more options and creative ways to be vegan now than ever before. But just because it’s gone mainstream doesn’t mean you’re always going to be presented with the healthiest options for your activity level or nutrition needs. Start out on the right foot with Noom!