Try This Vegan Diet For Weight Loss

The vegan diet is mostly known for being followed by people who don't want to eat foods of animal origin, and it can also be a great alternative for losing weight
Try This Vegan Diet For Weight Loss

Last update: 25 December, 2019

The vegan diet has gained a lot of recognition over the last few years thanks to the efforts of those who promote it. It is a varied diet which, in contrast to a vegetarian diet, rules out any kind of product of animal origin, including honey and eggs.

The majority of its followers choose this kind of diet for ethical and environmental reasons; however, some people have become interested in becoming vegan after realizing that it is an excellent option for losing weight.

Although it may be a bit difficult to give up on traditional dishes, the combination of ingredients in vegan meals are very low in calories and are full of properties which help us stay in shape.

What does it consist of? Why is it effective for losing weight? How can you plan a vegan diet healthily? To answer these questions, in this article we are going to share the most relevant aspects of veganism.

Discover them!

What does a vegan diet consist of?

Vegan Diet

A vegan diet contains no animal products of any kind, including dairy, honey, jelly and eggs. This kind of diet has many benefits for our health and for our weight, because it is low in fats, calories and foods which are usually considered harmful.

A vegan diet principally consists of:

  • Legumes and grains
  • Nuts and seeds
  • Fruit and vegetables
  • Sea algae
  • Wholegrain cereals

All these foods are combined to make balanced meals which aim to satisfy the nutritional requirements of the body.

Vegans are also careful when buying their food, because none of their meals or food products can contain any animal ingredients.

We recommend you read: How To Make Vegan Mayonnaise

Why does a vegan diet help lose weight?

To lose weight, it is essential to reduce our calorie intake, without going to extremes of course. A vegan diet, as long as it is well planned, is one of the most highly recommended diets for this purpose.

Its success is thanks to the combination of healthy low-calorie ingredients which fill you up, improve digestion and support the processes which help lose weight, while still providing the important nutrients.

Does a vegan diet cause nutritional deficiencies?

Does a vegan diet cause nutritional deficiencies?

One of the most controversial aspects of vegan diets is related to nutritional deficiencies. Because it restricts foods of animal origin, many people speak of the dangers of following this kind of diet.

The truth is that this entirely depends on how the meals are designed. A vegan diet can provide the right nutrients for all stages of life, as long as it is planned carefully, bearing in mind the body’s nutritional requirements.

The only exception is vitamin B12, which is of animal origin, but can be added as a supplement to maintain normal levels.

In relation to proteins, the main sources of which are also animal, these sources are replaced by products of vegetable origin, which provide high biological value proteins i.e. proteins which are easy to absorb.

Vegan menu for weight loss


  • Breakfast: fruit salad.
  • Mid-morning: handful of nuts.
  • Lunch: falafel and houmous wrap with vegetables.
  • Afternoon snack: glass of vegetable milk (coconut, almond or soya) and toast with tomato and oil.
  • Dinner: vegan pizza.


  • Breakfast: glass of vegetable milk and portion of brown bread with avocado puree and tomato.
  • Mid-morning: mixture of fresh fruits.
  • Lunch: quinoa salad with asparagus and strawberries.
  • Afternoon snack: glass of vegetable milk and a tablespoon of sunflower seeds.
  • Dinner: broccoli, squash and tofu stir-fry.



  • Breakfast: juice of one orange, chopped pear and kiwi, a handful of nuts and a slice of toast with salad and olive oil.
  • Mid-morning: glass of vegetable milk and vegan biscuits.
  • Lunch: potato and leek soup, oat “meatballs” with tomato and thyme.
  • Afternoon snack: chopped apple and a handful of hazelnuts (2o grams).
  • Dinner: chickpea salad, brown rice and tofu, brown bread and soya yogurt with jam.


  • Breakfast: chopped pear and peach, a glass of vegetable milk and a handful of nuts.
  • Mid-morning: chopped apple and kiwi, and wholegrain biscuits.
  • Lunch: pea and vegetable salad, pasta with tomato and tofu.
  • Afternoon snack: two clementines.
  • Dinner: stir-fried vegetables and seitan, glass of vegetable milk.


  • Breakfast: glass of vegetable milk with vegan oat and coconut biscuits.
  • Mid-morning: mixture of fresh fruit.
  • Lunch: bean and mushroom burger with roasted potatoes.
  • Afternoon snack: glass of vegetable milk and brown bread with avocado puree and tomato.
  • Dinner: tofu with black garlic sauce and red cabbage salad with vegan mayonnaise.


  • Breakfast: tea with oat milk and brown bread with jam.
  • Mid-morning: glass of vegetable milk and vegan biscuits.
  • Lunch: bruschetta with tomatoes and peppers stuffed with rice.
  • Afternoon snack: two pieces of fruit, chopped up.
  • Dinner: vegan omelette with mushrooms.


  • Day off. Make a menu of whatever you like, without products of animal origin, of course.

Are you up for trying a vegan diet as an option for losing weight? Although it isn’t easy to stick to, it offers many benefit for your body.

It might interest you...
How to Whip Up a Scrumptious Vegan Mayonnaise
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How to Whip Up a Scrumptious Vegan Mayonnaise

Vegan mayonnaise is recommended for people with allergies to certain ingredients and also for those who want to follow a healthier diet.

  • Turner-McGrievy, G. M., Jenkins, D. J. A., Barnard, N. D., Cohen, J., Gloede, L., & Green, A. A. (2011). Decreases in Dietary Glycemic Index Are Related to Weight Loss among Individuals following Therapeutic Diets for Type 2 Diabetes. Journal of Nutrition.
  • Barnard, N. D., Scialli, A. R., Turner-McGrievy, G., Lanou, A. J., & Glass, J. (2005). The effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivity. American Journal of Medicine.
  • Trepanowski, J. F., & Varady, K. A. (2015). Veganism Is a Viable Alternative to Conventional Diet Therapy for Improving Blood Lipids and Glycemic Control. Critical Reviews in Food Science and Nutrition.