Vegan Diet For Weight Loss

Medically reviewed by Maria Sarino, MD FACT CHECKED

Weight loss remains a hot topic when it comes to health. Talking about how accessible it is, a lot of information is shared and sold.

Amidst the experiments and theories, a fact is that a variety of people are pursuing or considering weight loss journeys across the globe. Since different people have different needs, the plan needs to change likewise.

Vegans are one such emerging group that constitutes a large proportion of the population. But generally, the group feels left out in most diet plans and products.

To cater to their needs, vegan diets are designed. These plant-based diets are fun, delicious, and nutritious. So let’s dive into the vegan world along with losing some weight.

Vegan Diet for weight loss

Vegan diets are a good substitute for animal products. It encourages eating fresh fruits and vegetables, eliminating the chances of unhealthy meats and junk. It is an effective weight loss strategy.

Comparing it to other diets, it is not less or more effective. So you could safely opt for vegan diets to lose weight. However, you should keep in mind that your calorie intake should be appropriate.

Not all vegan diets are healthy, so make sure to follow a balanced diet. Most vegan diets could lead to a deficiency of vitamins like B-12, which is present in animal diets.

Try including fortified pulses and other foods to lower the risk of deficiencies.

Foods To Include In A Vegan Diet For Weight Loss

  1. Tofu

    Cottage cheese is a dairy product, both delicious and nutritious. But most vegans miss out on this low-calorie, high-protein food, or if they follow a high-protein diet for weight loss, they may have to generally go for a processed protein powder to meet their protein intake. If you feel the same, tofu has got you covered.

    It is a soy-based product that is a great substitute for cottage cheese. If you are aiming at weight loss, you could add tofu to your diet plan.

  2. Avocado

    Avocados are healthy and go well with a vegan diet. They have plenty of antioxidants and nutritious elements.

    You could even make a vegan mayo or spread from avocado. They are also a healthy fat source.

  3. Nuts And Seeds

    You do not need lean meats or dairy to get fats and protein. Some nuts like almonds, cashews, and walnuts are healthy sources of fats. They also boost satiety, so you don’t feel hungry often.

    On the other hand, peanuts for weight loss are also pretty useful since they contain good fat that is required by your body.

    Similarly, a few seeds provide essential nutrients that you might otherwise miss out in a vegan diet. Chia seeds, for example, are a good source of fiber. They are great for your heart.

    Additionally, they keep you full which prevents unhealthy cravings. Hence, your chances of losing weight increase. Some other options under the nut category are-:

    • Brazil nuts
    • Pistachios
    • Peanuts
    • Hazelnuts
    • Pine nuts
    • Pecans
    • Macadamia nuts

    Just make sure to not mess up your daily nut proportion. Take only up to 27-30 grams of nuts a day. Do not let their handy size get you carried away. One serving of 30 grams of nuts is as follows-:

    • Almonds-24
    • Cashews-18
    • 8 Brazil nuts
    • 34 peanuts

    Some seeds you may consider are-:

    • Sesame seeds
    • Pumpkin seeds
    • Flax seeds
    • Quinoa seeds
    • Sunflower seeds
    • Hemp seeds

    Usually, you should limit your seed consumption to up to 2 tablespoons. However, the concentration varies according to your method of intake and the choice of seeds.

    For example, taking two tablespoons of chia seeds soaked in a glass of water is claimed to work effectively for weight loss.

    But if you opt for weight loss chia pudding, you generally add 3-4 tablespoons of chia seeds to the milk.

    In this case, you are not using chia seeds as a midday snack but as a meal. So your calorie intake and diet plan change accordingly.

  4. Whole Grains And Legumes

    Whole grains are a better plant-based food full of fiber and nutrients. It also could lower the risk of health problems.

    Eating oatmeal topped with some nuts is a great way to kickstart the day. Some other grains to give a try are-:

    • Quinoa
    • Brown rice
    • Whole wheat flour
    • Whole grain cornmeal

    For legumes, eat kidney beans, chickpeas, lentils, soy, and black beans.

  5. Vegetables

    Make sure to keep a spot on your plate reserved for fresh seasonal veggies. Broccoli, kale, and other leafy greens are good to go on your plant-based diet.

    One could add spinach to this list as well. Spinach is also one of the potassium-rich food as well that could provide your body with the benefits of potassium.

    Also, you could eat some good starchy veggies like sweet potato, green peas, turnips, and corn.

  6. Plant-Based Milk

    Cutting on dairy does not have to be a sacrifice. You could substitute cow milk with almond, soy, and oat milk and also could choose other alternatives.

  7. Seasonings

    The best part about a vegan diet is you could enjoy spices and seasonings. Your taste buds get a full feast even on a plant-based diet.

    Make your healthy food flavourful by adding oregano, basil, garlic, mint, and cilantro. You could use spices like cinnamon, cardamom, turmeric, and many more.

    With an ample amount of options, it is not difficult to draft a healthy and interesting vegan diet for weight loss. Let us have a quick look at how to include these foods in your daily diet.

A Sample Vegan Diet For Weight Loss

All the days should be started with a glass of warm lemon water which could be complemented with cinnamon powder or black pepper powder. You could alternatively drink warm aloe vera juice too.

For breakfast, You could  have different food items alternatively for a week

  • Sprout Salad
    It could be made of any legume you wish to eat. It will give you protein and fiber to keep you full for a long time. It could be joined with cucumber, Onion, Tomato, lettuce, lemon juice, black pepper powder, and other spices but do not add salt.
  • 2 toasts of multigrain bread
    This could be complemented with black tea, black coffee, or almond milk tea.
  • Mango chia smoothie or apple banana smoothie
    These smoothies could be consumed for breakfast. An overnight frozen banana eliminates the need for milk or curd to make a good smoothie.

Mid-morning snacks are quite important for dieting considering the intensity of food you eat in breakfast.

Therefore to provide your nutrition and relief from hunger you could have a hot cup of green tea or peppermint tea with a fruit of your choice. Another edition you could make is a few soaked walnuts or almonds.

Personally speaking, I just love green tea. Since there are several green tea benefits, it contains bioactive compounds, could also improve brain function, and helps burn fat.

Lunch is a quite important meal of the day that you might need to regulate smartly to keep up with your weight loss diet and your hunger needs.

For lunch, you should have apple cider vinegar with lukewarm water. This will help in keeping your blood sugar levels low and appropriate.

With this food, consumption should be done in alternative ways where one day you could have gram flour pancakes along with mint chutney.

You could have three of such pancakes for lunch to keep your stomach full and happy whirlpool feeling your nutritious needs.

  • Khichdi with chutney
    A weight loss khichdi is one of the best food items you could consume for your lunch with chutney. This will keep you full throughout the evening and tell you about your dinner. It will also be light on your stomach. This simple phenomenon helps you to lose weight tremendously.
  • Quinoa pulao with vegetables
    The more the vegetable supplier will have the better the taste and the nutritious value. This pulao is a vegan’s Paradise for dieting. This meal item is very fiber-rich and heavy in calcium. You could add capsicum, onion, tomato, mushroom, broccoli, and corn to the quinoa pulao.
    Note that you could also add nutritional yeast to the food you have to increase the vitamin A, B6, and B12 content in it. Nutritional yeast works as vegan cheese for the food items you could eat.

For an evening snack, you should have a hot cup of green tea, peppermint tea, black tea, black coffee, or almond milk tea. Alongside this, you could eat rice cakes. These are easily available in the market these days.

One thing to note is that dinner should be consumed 3 hours before bedtime.

  • Stir-fried mushrooms or broccoli
    This dinner will give you a lot of vitamin D3 and B12. Stir-fried mushrooms or broccoli could both be fused to make a better dinner.
  • Oatmeal with almond milk
    It is recommended to have gluten-free oatmeal with almond milk for better results. This is because gluten-free oatmeal contains very less calories in it. Almond milk could be substituted with water. This item gives you fiber and proteins. It also helps you relieve constipation.
  • Quinoa salad
    To make the salad you need to boil quinoa. Then you could add whichever vegetables you wish to add to it. Vegetables that you could add to the salad include tomato onion cucumber lettuce. With this, you could add lemon juice, black pepper powder, oregano, and chili flakes if you wish to.

Things to Keep In Mind

A vegan diet could have an unhealthy impact if not followed in the right manner. Here are some things to take care of while following a vegan diet.

Stay away from processed food. Opt for fresh and seasonal foods. Avoid vegan meats. Rather opt for vegetables and fruits.

Do not cut down all the carbohydrates and fats. A healthy amount of both is needed for good health.
Watch your calories.

Do not over or undereat. It is important to find an adequate balance between the two.


Vegan diets are great for the body as well as the world. They are also effective for losing weight. Plant-based diets are healthy when followed correctly. Try to use more fresh fruits, vegetables, and nuts.

Do not cut out healthy fats and carbohydrates just for shedding a few pounds. To eliminate the risk of deficiencies, eat a variety of whole grains, fortified cereals, and mushrooms.

To add flavor to food, you could always use spices and seasonings. You are always free to choose your favorite vegan beverages. So enjoy your vegan weight loss journey with a well-laid diet plan.