Discover a 7-day vegan meal plan designed for weight loss. High-protein, low-fat recipes to help you stay full, lose weight, and feel energized.
So, I need to lose weight, about 30 pounds all told. And that means, less calories. I don’t want the weight loss drugs (yet) because of my body’s propensity for side effects these days. So, there are some things I won’t give up. And other things I will.
I fed the must have’s in to ChatGPT and told it to generate a 1600-1700 calorie a day meal plan that included the things I eat daily. Here is week one. It aims for 100 grams of Protein a day
First my daily must-haves:
Breakfast Monday through Friday
1/2 cup cooked oat groats
1 cup home made soy milk
2 scoops Orgain Vegan Protein Powder, Vanilla
1 cup mixed fruit (banana, pineapple, berries, melon)
2 tbs walnuts
1 tbs dried cranberries
3 tbs Nutpod vegan creamer
24 oz black tea
1 tbs pure maple syrup
Mid-morning drink every day
2 tbs organic cocoa powder
8 oz home made soy milk
1 tbs Toroni Hazelnut syrup
Afternoon Fiber Drink daily
1 tbs hemp hearts
1 tbs flax meal
1 tbs chia seeds
1 tbs psyllium husk
1 scoop Orgain Vegan Protein powder
Evening
1 cup mixed fruit (banana, pineapple, berries, melon)
Lunch and Dinner
Monday
Lunch – High-Protein Edamame Salad
1 cup shelled edamame, steamed
2 cups mixed greens
1/2 cup chickpeas, rinsed
1/2 cucumber + 1 tomato, diced
Dressing: 2 tsp tahini, juice of ó lemon, water to thin, pinch salt
n Toss veggies, beans, and edamame. Whisk dressing until creamy and drizzle over.
Dinner – Tofu Veggie Stir-Fry
150 g firm tofu, pressed and cubed
2 cups broccoli, bell peppers, mushrooms
1/2 cup cooked quinoa
Sauce: 2 tbsp soy sauce, 1 tsp grated ginger, 1 clove garlic minced, splash rice vinegar
n Bake tofu at 400°F for 20 min. Stir-fry veggies, add tofu + sauce, serve over quinoa.
Tuesday
Lunch – Lentil & Veggie Soup
1/2 cup dry lentils (or 11/2 cups cooked)
1 carrot + 1 celery stalk + 1/2 onion, diced
2 cups veg broth, 1 bay leaf, black pepper
n Simmer lentils + veggies 25 min until tender. Remove bay leaf before serving.
+ Side: 2 cups leafy greens with balsamic vinegar.
Dinner – Tempeh & Veggie Skillet
120 g tempeh, cubed
2 cups zucchini, peppers, mushrooms
1/2 cup cooked brown rice
2 cloves garlic, 1 tbsp soy sauce, smoked paprika
n Pan-sear tempeh until golden, add veggies + seasoning, serve with brown rice.
Wednesday
Lunch – Chickpea ‘Tuna’ Salad Wrap
1 whole wheat tortilla
1 cup chickpeas, mashed
1 tbsp mustard + juice of 1/2 lemon
1 celery stalk + 2 tbsp onion, finely diced
n Mix filling, spread in wrap with lettuce/tomato, roll up.
+ Side: cucumber & tomato slices.
Dinner – Seitan & Broccoli Stir-Fry
120 g seitan strips
2 cups broccoli + onions
1/2 cup cooked quinoa
Sauce: 2 tbsp soy sauce, 1 tsp sesame oil, garlic + ginger
n Stir-fry seitan + broccoli in broth or spray oil, add sauce, serve over quinoa.
Thursday
Lunch – Black Bean Quinoa Bowl
3/4 cup black beans (cooked)
1/2 cup cooked quinoa
2 cups spinach/kale
1/2 cup salsa, juice of 1/2 lime
n Layer quinoa, beans, greens. Top with salsa + lime juice.
Dinner – Tofu Scramble
200 g firm tofu, crumbled
1/2 onion + 1/2 bell pepper, diced
1 cup spinach
1/2 tsp turmeric, salt, pepper
1 slice whole-grain toast
n Sauté onion + pepper, add tofu + turmeric, cook 5–7 min, stir in spinach until wilted. Serve with toast.
Friday
Lunch – Mediterranean Lentil Salad
1 cup cooked lentils
1 cup cherry tomatoes, halved
1/2 cucumber diced, 2 tbsp parsley chopped
Dressing: juice of 1/2 lemon, 1 tsp oregano, black pepper
n Mix all together, chill before serving.
Dinner – Air-Fried Soy Curls with Broccoli
1 cup dried soy curls, rehydrated & drained
2 cups broccoli florets
Sauce: 2 tbsp soy sauce, 1 tsp garlic, 1 tsp ginger, splash maple syrup
1/2 cup cooked quinoa
n Air-fry soy curls at 400°F for 10–12 min. Steam broccoli. Toss with sauce, serve over quinoa.
Saturday
Breakfast – High-Protein Smoothie
1 scoop Orgain protein powder
1 banana
1 cup soy milk
1 cup berries
1 tbsp flax meal
n Blend until smooth.
Lunch – BBQ Chickpea Bowl
1 cup chickpeas, heated with 2 tbsp BBQ sauce
2 cups kale, massaged with lemon juice
1/2 cup roasted corn
1/2 cup cooked quinoa
n Layer kale, chickpeas, corn, quinoa, drizzle extra BBQ sauce.
Dinner – Vegan Chili
1 cup kidney beans + 1/2 cup black beans + 1/2 cup lentils (all cooked)
1 can diced tomatoes
1 onion + 1 bell pepper, chopped
1 tbsp chili powder, 1 tsp cumin
n Sauté onion + pepper, add beans, lentils, tomato + spices. Simmer 20–30 min.
Sunday
Breakfast – Tofu Pancakes
1/2 block silken tofu
1/2 cup oats
1/2 cup soy milk
1 tsp baking powder
Topping: 1/2 cup blueberries, drizzle maple syrup
n Blend batter until smooth. Cook on skillet 3–4 min/side. Top with blueberries + syrup.
Lunch – Asian Edamame Noodle Bowl
1 block shirataki noodles (or rice noodles if preferred)
1 cup edamame
2 cups bok choy + mushrooms
Sauce: 2 tbsp soy sauce, garlic, ginger, chili flakes
n Stir-fry veggies, add edamame + noodles, toss with sauce.
Dinner – Lentil & Seitan Stew
1 cup cooked lentils
100 g seitan chunks
2 cups carrots, celery, onion diced
2 cups veg broth, bay leaf, thyme
n Simmer all 25 min until stew thickens. Remove bay leaf.
