Vegan Weight Loss Diet

The vegan diet consists of not ingesting any animal products and can be a great option to lose weight.
Vegan diet to lose weight

The vegan diet has gained a lot of fame in recent years. It is a type of varied diet that, unlike vegetarian, implies restrictions on any animal product,  including honey and eggs.

Most of his followers claim to choose this type of diet for reasons of ethics and the environment. However, there are those who have been interested in adopting it considering that it is an excellent option to lose weight. 

And while it can be a little difficult to give up traditional dishes, it’s very easy to limit calories in vegan dishes, which are also generally very healthy due to their vegetable and vegetable content.

What is the vegan diet?

Seeds that can be consumed in the vegan diet

A vegan eating plan is one that does not contain animal products, including dairy, gelatin and eggs.

The vegan diet consists mainly of:

  • Vegetables or grains
  • Dried fruits and seeds
  • Fruits and vegetables
  • Seaweed
  • whole grains

All these foods are combined in balanced dishes  in order to meet the body’s nutritional requirements.

In addition, vegans are careful when buying products at the market, as none of their meals or food products should contain animal ingredients.

Why does the vegan diet help you lose weight?

Its success is due to the combination of healthy and low-calorie ingredients that, while providing important nutrients,  give a feeling of satiety, improve digestion and support the processes that help you lose weight. 

Does the vegan diet cause nutritional deficiencies?

Woman with headache from a vegan diet

One of the most controversial aspects of vegan diets is related to nutritional deficiencies. Due to animal food restrictions, many speak of the danger of keeping this type of food.

The only exception is vitamin B12, which is of animal origin. She

Regarding proteins, whose main sources are also animals, they  are replaced by products of plant origin  that bring proteins of high biological value, that is, easy to assimilate.

Also read: Types of cheese and their nutritional value

Sample menu of a vegan weight loss diet


  • Breakfast: fruit salad.
  • Morning snack: handful of dried fruit.
  • Lunch: falafel and humus wrapped in vegetables.
  • Afternoon snack: glass of vegetable milk (coconut, almonds or soy) and toast with tomato and olive oil.
  • Dinner: vegan pizza.


  • Breakfast:  glass of vegetable milk and portion of wholegrain bread with avocado and tomato puree.
  • Morning snack:  mix of fresh fruit without complements.
  • Lunch:  quinoa salad plate with asparagus and strawberries.
  • Afternoon snack:  glass of vegetable milk and 1 tablespoon of sunflower seeds.
  • Dinner:  broccoli, pumpkin and tofu stew.


Vegan diet includes soya cheese
  • Breakfast:  the juice of an orange, a pear and chopped kiwi, a handful of dried fruits and a toast with salad and olive oil.
  • Morning snack:  glass of vegetable milk and vegan cookies.
  • Lunch:  cream of potatoes and leeks, oatmeal meatballs with tomato and thyme.
  • Afternoon snack:  chopped apple and a handful of hazelnuts (20 grams).
  • Dinner:  Chickpea salad, brown rice and tofu, wholegrain bread and soy yogurt with jam.


  • Breakfast:  a pear and a peach, a glass of vegetable milk and a handful of nuts.
  • Morning snack: a chopped apple and kiwi, and wholegrain crackers.
  • Lunch: pea and vegetable salad, pasta with tomato and tofu.
  • Afternoon snack: two tangerines.
  • Dinner: braised vegetables and seitan, glass of vegetable milk.


  • Breakfast: glass of vegetable milk with vegan oat and coconut biscuits.
  • Morning snack: mix of fresh fruit without complements.
  • Lunch: bean and mushroom hamburger with baked potatoes.
  • Afternoon snack: glass of vegetable milk and wholemeal bread with avocado and tomato puree.
  • Dinner: Tofu with black garlic sauce and red cabbage salad with vegan mayonnaise.


  • Breakfast: tea with oat milk and wholemeal bread with jam.
  • Morning snack: glass of vegetable milk and vegan cookies.
  • Lunch: bruschetta with tomato and red peppers stuffed with rice.
  • Afternoon snack: two pieces of chopped fruit.
  • Dinner: Vegan tortilla with mushrooms.


  • Rest day.  Prepare a free menu, without animal products of course.

Excited to try the vegan diet as a slimming option? Even though it is not easy to maintain, it has many benefits for the body.

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