Eating a healthy vegan diet not only helps you lose weight but also allows you to save money. This budget-friendly meal plan is designed to provide 1,200 calories per day, helping you lose 1 to 2 pounds per week without spending a fortune on specialized "diet" foods.
The meals and snacks included in this plan are made from nutritious plant-based whole foods that are rich in protein and fiber, such as beans, edamame, and tofu. These ingredients will keep you feeling satisfied while consuming fewer calories. By choosing a vegan diet, you'll save money by avoiding the high costs of meat and other animal products. We have also incorporated cost-cutting strategies into this plan, such as using ingredients and leftovers in multiple ways throughout the week, resulting in a per-serving cost of only $50 for the entire week.
How to make a Vegan Meal-
1. Prepare a batch of Vegan Banana Bread to enjoy for breakfast on Days 1, 5, and 7. Wrap two slices individually and freeze them for breakfast on Days 5 and 7. Any extra bread can be stored in the freezer for up to three months.
2. Get ready two servings of Apple-Cinnamon Overnight Oats up to Step 1 and refrigerate them for breakfast on Days 2 and 4.
3. While cooking the Roasted Veggie & Tofu Brown Rice Bowl for dinner on Day 1, make sure to also prepare the associated recipes mentioned on the recipe page (Easy Brown Rice, Colorful Roasted Sheet-Pan Vegetables, Soy-Lime Roasted Tofu, and Creamy Vegan Cashew Sauce). The leftovers will be used in various meals throughout the week.
4. Whip up the Citrus-Lime Vinaigrette for lunch on Days 2 and 4, and you can also use it for morning snacks. Additionally, consider using this dressing on the Green Salad with Edamame & Beets for lunch on Days 1 and 7, replacing the suggested oil-and-vinegar dressing if preferred.
Day-1
Budget-Saving Tip: Put in the Prep Work—Utilizing pre-prepped ingredients may seem convenient, but it often comes at a higher cost. To save money, consider preparing your own vegetables, crafting sauces and dressings from basic pantry items such as oil, vinegar, herbs, and spices, and cooking a large quantity of brown rice to last the entire week instead of purchasing pre-cooked packets. By taking these steps, you can enjoy both financial savings and the satisfaction of creating meals from scratch.
Breakfast (312 calories)-
1- 1 slice Vegan Banana Bread
2- 1 Tbsp. Peanut butter.
A.M. Snack (95 calories)
1 medium apple
Lunch (325 calories
4 cups Green Salad with Edamame & Beets. Use the Citrus-Lime Vinaigrette to dress the salad in place of the red wine vinegar and olive oil dressing.
P.M. Snack (35 calories)
1 clementine
Dinner (454 calories)
2 1/2 cups Roasted Veggie & Tofu Brown Rice Bowl.
Meal-Prep Tip: Save the broccoli stems when making the Colorful Roasted Sheet-Pan Vegetables for tonight's dinner to use in place of the kohlrabi in the Spicy Peanut Noodles with Edamame, Bell Pepper & Kohlrabi recipe on Day 5.
Daily Totals: 1,221 calories, 52 g protein, 140 g carbohydrates, 28 g fiber, 55 g fat, 1,290 mg sodium.
Day -2
Budget-Saving Tip: Reuse Ingredients-
The meals and snacks in this plan reuse many of the same ingredients to keep your shopping list short and your bill within your budget. You can scan the meal plan further to see how you can pare down your shopping list even more to save money. For example, skip the pecans in the Apple-Cinnamon Overnight Oats and the pumpkin seeds in the Citrus-Lime Tofu Salad and just use almonds so you don't need to buy so many different varieties of expensive nuts and seeds. Or swap in peanuts, which are the least expensive nuts to buy.
Breakfast (215 calories)
1 1/2 cups Apple-Cinnamon Overnight Oats
A.M. Snack (112 calories)
1/4 cup hummus
1/2 cup cucumber slices.
Lunch (390 calories)
4 cups Citrus-Lime Tofu Salad
P.M. Snack
(30 calories)1 plum.
Dinner (471 calories)
1 serving Vegan Coconut Chickpea Curry
Use 2 cups of the Easy Brown Rice you made on Day 1 in place of the precooked brown rice packages noted in this recipe.
Meal-Prep Tip: Prep two servings of the Blueberry Almond Chia Pudding (through Step 1) and refrigerate for breakfast on Days 3 and 6.
Daily Totals: 1,218 calories, 48 g protein, 145 g carbohydrates, 29 g fiber, 56 g fat, 1,412 mg sodium.
Day-3
Budget-Saving Tip: Shop in the Bulk Section—If your grocery store has a bulk section, head there for your spices, dry goods, nuts and seeds, and more. This way, you're only buying exactly what you need, which may be more economical.
Breakfast (229 calories)
1 cup Blueberry Almond Chia Pudding
A.M. Snack (141 calories)
1/2 cup edamame
1/2 cup diced cucumber.
1 Tbsp. Citrus-Lime Vinaigrette
Combine edamame and cucumber in a bowl; toss with vinaigrette.
Combine beans, rice, and vegetables in a bowl. Top with the cashew sauce.
P.M. Snack (30 calories)
1 medium plum
Dinner (450 calories)
1 serving Vegan Cauliflower Fried Rice
1 cup Soy-Lime Roasted Tofu
Daily Totals: 1,203 calories, 54 g protein, 121 g carbohydrates, 32 g fiber, 60 g fat, 1,029 mg sodium.
Day 4
Budget-Saving Tip: Rely on Pantry Staples—Check to see what you already have on hand and find ways to use up those ingredients before buying new. If you have a can of chickpeas handy, sub them in for the black beans in tonight's Stuffed Sweet Potato with Hummus Dressing recipe. Don't have avocado oil in your pantry? Use whatever neutral oil you do have (like canola oil or vegetable oil) as an alternative when making the Vegan BLATs recipe on Day 7.
Daily Totals: 1,189 calories, 54 g protein, 174 g carbohydrates, 40 g fiber, 39 g fat, 1,090 mg sodium.
Day 5
Budget-Saving Tip: Cook Once, Eat Twice (or more!)—Save a serving of dinner to have for lunch the next day or batch-cook items at the beginning of the week and repurpose them in different ways (like we do in this meal plan) for quick, easy, and affordable meals.
Breakfast (207 calories)
1 slice of Vegan Banana Bread 1 Tbsp. peanut butter
A.M. Snack (107 calories)
1/3 cup edamame 1/2 cup diced cucumber. 1 Tbsp. Citrus-Lime Vinaigrette Combine edamame and cucumber in a bowl; toss with vinaigrette.
Lunch (306 calories)
2 cups mixed greens 1/2 cup Colorful Roasted Sheet-Pan Vegetables 1 cup Soy-Lime Roasted Tofu 2 Tbsp. Creamy Vegan Cashew Sauce Combine greens, roasted vegetables, and tofu in a bowl and toss with the dressing.
P.M. Snack (28 calories)
1/3 cup blueberries.
Dinner (471 calories)
1 3/4 cups Spicy Peanut Noodles with Edamame, Bell Pepper & Kohlrabi
Meal-Prep Tip: Save 3/4 cup of the Spicy Peanut Noodles with Edamame, Bell Pepper & Kohlrabi to have for lunch on Day 6.
Daily Totals: 1,224 calories, 54 g protein, 122 g carbohydrates, 24 g fiber, 62 g fat, 1,176 mg sodium.
Day-6
Budget-Saving Tip: Make a Shopping List and Stick to It—Write out everything you'll need for the week, make sure to check your pantry before shopping (so you don't end up buying stuff you already have), and stick to the list when you're in the store. A shopping list keeps you focused on what you need to buy and helps you stick to your food budget.
Breakfast (229 calories)
1 cup Blueberry Almond Chia Pudding
A.M. Snack (121 calories)
1 slice of whole-wheat bread 2 Tbsp. Hummus Toast bread and top with hummus. Season with a pinch each of salt and pepper
Lunch (376 calories)
Generous 3/4 cup Spicy Peanut Noodles with Edamame, Bell Pepper & Kohlrabi 1/2 cup edamame 1/2 cup diced cucumber. 1 Tbsp. Citrus-Lime Vinaigrette Combine edamame and cucumber in a bowl and toss with vinaigrette. Serve alongside the noodles.
Dinner-
(472 calories)1 serving Stuffed Sweet Potato with Hummus Dressing Daily Totals: 1,198 calories, 50 g protein, 170 g carbohydrates, 45 g fiber, 39 g fat, 1,295 mg sodium.
Day 7
Budget-Saving Tip: Don't Buy Organic Everything—You can feel good about buying certain conventional fruits and vegetables if you try to stick to a budget, as some are less likely than others to be contaminated with pesticides.
Breakfast (312 calories)
1 slice of Vegan Banana Bread
1 Tbsp. peanut butter
A.M. Snack (162 calories)
2/3 cup edamame 1/2 cup diced cucumber. 1 Tbsp. Citrus-Lime Vinaigrette Combine edamame and cucumber in a bowl and toss with vinaigrette.
Lunch (325 calories): 4 cups of Green Salad with Edamame & Beets Dinner (425 calories)
1 serving Vegan BLATs (BLTs with Avocado) 1/4 cup hummus 2 medium carrots, cut into sticks.
Daily Totals: 1,224 calories, 49 g protein, 119 g carbohydrates, 35 g fiber, 62 g fat, 1,852 mg sodium.
FAQs-
What are the rules of the 7-day vegan challenge?
During the challenge of vegan meals, we should avoid some other foods like meat, poultry, dairy products, seafood, and eggs for 7 days.
How to lose 20 pounds on a vegan diet?
Losing 20 pounds through vegan meals is not very easy. We should follow proper discipline and follow the proper chart.
Taken an appropriate number of fruits & vegetables.
Ensure your diet is complete.
Consuming enough protein.
Follow 80/20 properly.
What is the best vegan food for weight loss?
The best vegan foods for weight loss are Soy, quinoa, and tempeh. Which has a good energy level and maintains while helping in weight loss.
How long does it take to feel good on a vegan diet?
The action of a vegan diet is mainly seen in a few months, but sometimes it may appear that the positive feedback is within 2-3 weeks only.
Budget-Saving Tip: Don't Buy Organic Everything—You can feel good about buying certain conventional fruits and vegetables if you try to stick to a budget, as some are less likely than others to be contaminated with pesticides.
Looking forward to helping you unwind again soon!