Vegan Meal Plan For Weight Loss

Introduction

The vegan diet has recently become popular for many reasons, such as they find it ethical, they want to ‘go green,’ for health reasons and through celebrity influences.¹ The diet only consists of plants such as vegetables, nuts, grains, and fruits, cutting out any animal-based products such as meat, fish, milk, and eggs.² Meal planning is important for weight loss as it allows you to see how much you are eating, and prevents you from overeating.³ This article will explore the vegan diet and understand how this can lead to weight loss.

Understanding veganism and weight loss

The vegan society defines veganism as:⁴

"Veganism is a philosophy and way of living which seeks to exclude as far as is possible and practicable all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms, it denotes the practice of dispensing with all products derived wholly or partly from animals."

Veganism dates back to 1944 when a small group of vegetarians formed a group known as the Vegan Society. 

There are many ways to uphold a healthy vegan diet such as:¹

• Eat at least 5 portions of fruit and vegetables each day
• Eat mostly starchy carbohydrates such as bread, rice, pasta, and potatoes to be filled up for longer
• Consume dairy alternatives such as soya milk and soya yoghurts
• Eating proteins such as beans and pulses
• Eating food rich in omega-3 fatty acids like nuts, seeds, and walnuts each day
• Eating unsaturated oils in small amounts
• Eating supplements which would be difficult to get from a vegan diet such as vitamin D, vitamin B12, iodine, calcium, iron, and selenium
• Drink 6 to 8 cups of fluids a day

The vegan diet can lead to weight loss in 3 ways:⁵

• Increased fibre: the vegan diet is full of whole grains, vegetables, and fruits rich in fibre. This component is important for gut health and filling you up, expanding your stomach and making you feel fuller for longer. This can reduce calorie intake, reducing weight
• Reduced calorie intake: plant-based food has a lower calorie content compared to meat, eggs, saturated fats, and dairy. Fruits and vegetables are packed with vitamins and minerals, while also containing a low-calorie content
• Gut health: recent studies show an imbalance of negative and positive gut bacteria is associated with a greater risk of weight gain. The vegan diet contains a variety of plant foods and fibre, feeding the positive bacteria in the gut

Tips for success

There are many factors to take into consideration when designing a vegan meal plan this includes:

• Setting realistic weight loss goals: it is important not to get burnt out when going on a diet and going straight into any type of diet can be harmful to health. It is important to ease into diets and know your body's strengths and weaknesses
• Determining daily calorie needs: it is important to plan your meal plan around how many calories your body needs. Ideally, the recommended daily calorie intake for women is 2,000 calories and 2,500 for men.⁶ However, this varies depending on age, lifestyle, size, hormones, medicines and being unwell. Please consult your doctor if you are unsure about your calorie intake
• Macronutrient distribution: this refers to the 3 main components in every diet, carbohydrates, fats, and proteins. These are important for healthy growth and development, influencing: how full you feel, metabolic rate, appetite hormones and muscle recovery. It is recommended to consume 10-35% protein (18+), 20-35% fat and 45-65% carbohydrates for weight loss⁷
• Importance of portion control: research shows when offered larger potions, people are tempted to eat more food.⁸ This is why meal planning is important for weight loss as it allows you to plan, view and execute the right amount of food so you do not overeat and gain weight
• Incorporating whole foods and avoiding processed products: refined sugar does not give you the same satisfaction as whole foods. As it makes you feel constantly hungry, you make you overeat the wrong type of food, whereas whole food makes you full for longer 

These factors are important to consider when undertaking a vegan diet and should be carefully thought about before following through.

Sample vegan meal plan for weight loss

Creating a balanced meal plan is the key to achieving weight loss while also following a vegan diet. Here are some ideas for some recipes to follow.

Breakfast options

1. Overnight oats with fresh berries, almonds, and a hint of maple syrup
   • Nutritional considerations: this provides a range of complex carbohydrates, fibre, healthy fats, and antioxidants to keep you full until lunch
2. Avocado on toast with whole grain bread, sliced tomatoes, and a little hemp seed
   • Nutritional consideration: this provides healthy fats, vitamins, proteins and promotes heart health
3. Smoothie with banana, spinach, almond milk, chia seeds and protein powder
   • Nutritional consideration: this meal is packed with vitamins, minerals, fibre, and protein. It is perfect for supporting energy levels and assisting muscle recovery

Lunch options

1. Quinoa salad with mixed leafy greens, chickpeas, diced bell peppers, cucumber, and a tahini-lemon dressing
   • Nutritional considerations: this is a high-protein dish packed with fibre, vitamins, and minerals. This dish focuses on supporting muscle repair and promotes overall health
2. Lentil and vegetable soup with a side of whole-grain bread
   • Nutritional considerations: this is rich in plant-based protein, fibre, and essential nutrients, giving a sense of fullness and satisfaction for longer periods
3. Wrap filled with hummus, shredded carrots, cucumber, avocado and mixed greens
   • Nutritional considerations: this dish balances carbohydrates, healthy fats, and fibre, increasing energy throughout the day

Dinner options

1. Baked tofu with roasted sweet potatoes and steamed broccoli seasoned with garlic and herbs
   • Nutritional considerations: this option provides a balance of protein, complex carbohydrates, and vitamins, promoting muscle growth and increasing energy levels
2. Spaghetti squash with marinara sauce and sauteed vegetables such as mushrooms, spinach, and bell peppers
   • Nutritional considerations: this is low in calories and carbohydrates, but also rich in fibre, vitamins, and minerals. This aids weight loss and increases overall health
3. Stir-fried tempeh with mixed vegetables such as bell peppers, snap peas, and carrots, served with brown rice
   • Nutritional considerations: high in plant-based protein, fibre, and essential nutrients. This supports muscle recovery and a feeling of satisfaction.

Snack options

1. Hummus and vegetable sticks such as carrots, cucumber, celery, and bell peppers, for satisfaction
   • Nutritional considerations: this is a combination of protein, fibre, and vitamins, satisfying cravings between meals
2. Air-popped popcorn seasoned with yeast for a crunchy and savoury snack
   • Nutritional considerations: this is low in calories and fat, but high in fibre, aiding weight management and leaving you feeling fuller for longer
3. Chia pudding made with almond milk, chia seeds and a hint of vanilla extract, topped with sliced fruit such as peaches, apples, and berries
   • Nutritional considerations: this is a sweet treat rich in fibre, omega-3 fatty acids and antioxidants, providing prolonged energy and aiding gut health

This sample meal plan provides a range of different delicious vegan options to support weight loss while also ensuring an adequate intake of calories and nutrients. 

Potential challenges and solutions

With every diet, there are always challenges and obstacles. Some struggles may include:

• Dealing with cravings – it is normal to crave foods you are used to, but this can be overcome by creating new foods that you can take in place of this, for example consuming vegan chocolate or treats
• Social pressures – it may be hard to overcome social pressures but surrounding yourself with other people with the same goal and diet as yourself can be the motivation you need to carry on and make a life-changing decision 
• Nutrient deficiencies – this is very common and can be avoided by adequate meal planning and the consumption of food supplements. It is important to eat a range of foods which fill in those gaps in nutrition
• Dining out and travel – it may be hard to follow this diet on a night out, but recently many restaurants have followed a vegan-only menu, this can help follow a vegan diet 

Summary

Navigating a vegan diet for weight loss encompasses understanding its principles, meal planning and overcoming challenges. By focusing on whole foods, portion control, and nutrient balance, success is achievable. Sample meal plans offer a variety of nutrition, while tips address realistic goal setting and macronutrient distribution. Challenges like cravings and social pressures can be managed through preparation and support networks. Overcoming nutrient deficiencies and dining out dilemmas require strategic planning and supplementation. With diligence and adaptation, a vegan weight loss journey can be fulfilling and sustainable.