Vegan Diet Plan to Lose Weight

A vegan diet plan to lose weight stays away from any food that is made by death of an animal. A typical vegan diet includes legumes, seeds, soy products, nuts, fruits and vegetables. There are different types of vegetarians, like Lacto-ovo-Vegetarians, Fruitarians, Pescatarian, etc. Each of them has a unique set of food items that they consume. A number of people have been benefited by following a vegetarian diet. It not only helps to reduce weight but also helps to lead a healthy and long life. One of the advantages of following a vegan diet plan to lose weight is that it helps to reduce the risk of health problems, like, cancer, heart disease, diabetes, high blood pressure, etc. Read more on benefits of vegetarianism.

Although a vegetarian diet plan is one of the most effective ways of reducing weight, one should plan the diet such that all the nutritional requirements of the body are fulfilled, else weakness will ensue. A healthy vegan diet plan excludes foods high in saturated fats, animal protein and cholesterol, while it includes foods high in potassium, calcium, magnesium, carbohydrates and fiber. Usually we obtain protein from meat but in a vegan diet, legumes and pulses can be rich protein sources. A nutritionally balanced, well planned vegan diet along with routine exercises does help to reduce weight. For this, one should be aware of the nutritional sources and should consume fixed amount of calories per day. People who consume a lot of meat find it difficult to adapt to a vegan diet initially. It is a misconception that vegan diet includes only tasteless and boring food. This is not true and there are a number of delicious vegetarian recipes. Here are some sample vegan diet plans for your reference. Know more about veganism.

Vegan Diet Plans for Weight Loss
If you want to follow a healthy vegan diet plan to lose weight, ensure that you include all the nutrients, like, iron, protein, carbohydrates, etc. in your diet in a balanced manner. Meat and fish are rich sources of protein and omega 3 essential fatty acids and finding substitutes for these nutrients can be quite difficult. Thus you should know all the vegetarian substitutes for the nutrients obtained from meat and other non vegetarian food products. There are a few diet plans that can help to burn fats by following veganism. Diet plans that are low in carbs and have restricted calorie intake for a day, can reduce weight. Samples of such diet plans are given below. Read more on low calorie vegetarian recipes.

NOTE: It is strictly recommended that before you start following any of the diet plans given below, you should consult a dietitian and physician. Calorie requirements differ from person to person and depend on the overall health condition of an individual. The diet plans given below may not suit everyone's body requirements and hence consultation of an expert is a must.

1200 Calorie Vegan Diet Plan to Lose Weight
As the name suggests, a 1200 calorie diet plan is nothing but the consumption of 1200 calories in a day. Here are two sample diet plans to guide you to design your 1200 calorie diet plan to lose weight.

Sample Diet Plan #1

Meal	Food Items	Quantity	Calories
Breakfast	Light margarine	2 teaspoons	35
	Whole wheat toast	2	130
	Sliced strawberries	1 cup	53
	Sugar	1 teaspoon	15
	Yogurt (fat and sugar free)	6 ounce	135
Morning Snack	Peanut butter	1 teaspoon	33
	Graham cracker	2	60
Lunch	Any low fat cheese	1 ounce	100
	Baby carrots	Half cup	35
	Fat free chocolate ice cream	Half cup	90
	Whole wheat English muffin (toasted)	1	135
Afternoon Snack	Low-fat cottage cheese	2 tablespoons	10
	Rice cakes (mini)	4	64
Dinner	Baked sweet potato	1 medium sized	103
	Lean protein	3 ounces	105
	Light margarine	2 teaspoons	35
	Steamed broccoli	1 cup	54

Sample Diet Plan #2

Meal	Food Items	Quantity	Calories
Breakfast	Hard boiled egg	1	70
	Skimmed milk	4 ounces	45
	Wheat cereal (frosted shredded)	1 cup	180
Morning Snack	Fresh orange	1	62
	Stick mozzarella string cheese	1	80
Lunch	Vegetable Barley Soup (Fat free)	1 cup	90
	Sandwich (whole wheat bread, humus and tomato)	1 slice, 2 tablespoon, 1 slice	90
	Skimmed milk	18 ounces	200
Afternoon Snack	Organic yogurt (Low fat)	1 container	130
Dinner	Veggie cakes	2	260
	Blackberries	1 cup	62

1500 Calorie Vegan Diet Plan to Lose Weight
Similar to the 1200 calorie diet plan, a 1500 calorie diet plan is a diet that limits the amount of calories to be consumed in a day, to 1500. Two such sample diet plans are given below in a tabular form.

Sample Diet Plan #1

Meal	Food Items	Quantity	Calories
Breakfast	Whole oats	1 serving	150
	Small banana	1	90
	Light margarine	2 teaspoons	35
	Whole grain bread	1 slice	70
	Honey	1 teaspoon	32
	Skimmed milk	1 cup	90
Morning Snack	Plum	1	30
Lunch	Chili cheese pie	1	200
	Whole grain crackers	12	120
	Cheese (Shredded)	1 slice	100
Afternoon Snack	Low fat yogurt	6 ounces	110
Dinner	Baked potato	1 small	134
	Light sour cream with (¼ cup) cheese	1 serving	100
	Bacon bits (Vegetarian)	1 serving	25
	Plum tomato (Chopped)	1	11
	Any steamed vegetable	2 cups	50
	Light margarine	5-7 teaspoons	120
	Blueberries	Half cup	35

Sample Diet Plan #2

Meal	Food Items	Quantity	Calories
Breakfast	Raw Blueberies	1 cup	81
	English dried walnut	2 tablespoon	98
	Soymilk	1 cup	130
Morning Snack	Raw apple	1	81
Lunch	Raw California orange	1	59
	Cherry tomatoes	1 cup	31
	Flaxseed oil	2 teaspoons	80
	Non-dairy burrito	1	180
	Sunflower seed (No salt)	1 ounce	165
Afternoon Snack	Hummus	2 tablespoons	46
	Baby carrot	6 medium sized	23
	Crispbread	2 slices	60
Dinner	Whole wheat spaghetti pasta	1.5 cups	260
	Vegetarian Meatballs	5	90
	Boiled broccoli (No salt)	1 cup	144

Low Carb Vegan Diet Plan to Lose Weight
Many of the popular low carb diet plans have proved useful to lose weight. Vegetarian versions of these diet plans also have been helpful. South beach diet and Atkins diet are some of the famous low carb diet plans. Here is a sample of a low carb vegan diet to lose weight. Read more on low carb diet plan menu.

Breakfast
For breakfast prepare a rolled oatmeal cereal. Take one cup of soy milk that is plain and organic rich. Put half cup of rolled oats in this soy milk and allow them to soak. Add two teaspoons of walnut and two teaspoons of raspberries to the cereal. In addition to the cereal have an orange for breakfast.

Lunch
Prepare a salad with the ingredients: red cabbage, lettuce, tomato, yellow or red bell pepper, snow peas, cucumber, celery, carrot. Bake three ounces of marinated tofu and add a vinegar and low carb oil dressing to the salad.

Snack
Prepare a mixture of yogurt and peach. Take 2/3 cup of plain yogurt and add one chopped peach to it.

Dinner
Cook brown rice of half a cup for dinner and entrée. You can prepare entrée by including any of the leafy green vegetables, some carrots and braccia. Vegetables which come under leafy green are beet greens, collards, kale, etc. while those which belong to braccia are cabbage, broccoli, cauliflower. After dinner have an apple and some dark chocolate of 0.7 ounces.

Sample Vegan Diet Plan to Lose Weight
Vegan diet plan is nothing but a diet that includes only vegetarian foods and no food items from dead animals. You can even frame a diet plan by yourself by deciding the amount of calories you want to consume in a day. Given below is one such sample diet plan that will allow you to consume 1400 calories in a day.

Breakfast
Have two slices of wheat bread with some cottage cheese spread on them. Prepare a fruit salad that contains pineapple chunks, kiwi fruit, papaya, passion fruit with some topping of muesli. Grill this mixture for five minutes. This breakfast should contribute around 288 calories.

Lunch
Boil 150gm of spaghetti (wholemeal) and add garlic and tomato pasta sauce to it. Grate some Parmesan cheese on top of this mixture. Then you can eat canned rice pudding with a topping of fresh strawberries. This lunch will contribute 377 calories to the vegan diet plan.

Dinner
For dinner, prepare a pitta bread bean burger recipe. This will add approximately 560 calories. To prepare the bean burger, you will require, Carrots (grated, 90 gm), Oatmeal (75 gm), Vegemite (1 tablespoon), Vegetable oil, Onion (chopped, 90 gm), Basil leaves, Garlic (crushed, 1 glove), Kidney beans (canned pureed, 270 gm). To prepare the burger, first fry onion until it turns brown and then add the remaining ingredients and garlic paste. Prepare burgers by grilling them in oil for at least 8 minutes. Once you have prepared the bean burgers, stuff them between two pitta breads along with some salad leaves and a topping of Greek yogurt with some lime juice.

Snacks
You can have healthy snacks, mentioned below twice in a day.

• Fruits
• Bread sticks
• Popcorn
• Rye Crisp bread
• Dried Fruits

A vegan diet plan can be followed by anybody who wants to lose weight in a healthy manner. Try and search for tasty vegetarian recipes or else you can even come up with some recipes of your own. Vegetarian diet plan helps one to gain a healthy body and keep away from severe health problems. Since a maximum population of the United States eats meat, people usually find it very difficult to adopt a vegan diet plan for weight loss, but with a little discipline and self control it is possible, if you keep the goal of good health in mind and make sure you follow a healthy vegan diet plan which is not nutrition deficient.