Balanced Plant-Based Diet for Weight Loss

Do you want to lose weight while eating a balanced (and tasty!) plant-based diet? This meal plan is a 1200-1500 calorie weight loss menu for women aged 20 and over. We always recommend seeking professional support during your weight loss journey.

Monday

Breakfast: Avocado toast: 2 slices of toast with ¼ medium-sized avocado

Snack: 1 peach, and 5 walnut halves

Lunch: ½-1 cup cooked whole-grain rice, with 1-2 cups vegan chilli

Snack: 1 slice whole-grain bread with lentil sandwich spread + fresh veggies

Dinner: Vegan stir-fry: 1 cup diced tofu, ½ cup rice noodles, veggies (as many as you like), with 1 tbsp. soy sauce and up to 1 tbsp. oil for frying

Tuesday

Breakfast: 2-3 tbsp. muesli (without added sugar), served on soy or other vegan yogurt (unsweetened), and 1 portion of fruit

Snack: Fresh veggie sticks with 1 tbsp. tahini/hummus, or 1 tsp. olive oil and lemon juice

Lunch: 1 vegan chickpea flour omelet, served with salad (as much as you like)

Snack: 1 slice whole-grain bread with 1 heaping tbsp. white bean spread

Dinner: 2 lentil burgers, served with steamed vegetables (as much as you like), and a green salad

Wednesday

Breakfast: Oatmeal made with 3 heaping tbsp. rolled oats and ½ cup soy or other plant milk, ½ cup water, ½ apple/banana (diced), and cinnamon (to taste)

Snack: 1 slice whole-grain bread, 2 tsp. peanut butter (without added sugar)

Lunch: Tangy international quinoa salad or Kale and quinoa black bean salad

Snack: 1 cup diced watermelon (or other seasonal fruit)

Dinner: 1 baked potato with avocado and black beans, served with green salad with 1 tbsp. olive oil and 1 tbsp. sunflower seeds

Thursday

Breakfast: 1 slice whole-grain bread/toast with 1 heaping tbsp. walnut and kidney bean spread

Snack: 1 portion of grapes

Lunch: Black bean, sweet potato, and quinoa soup

Snack: 1 cup edamame with lemon juice and a pinch of salt

Dinner: Tofu and chickpea curry with ½ cup cooked whole-grain rice

Friday

Breakfast: Fruit salad made with 2-3 seasonal fruits and 1 tbsp. chia seeds or 5 nuts. Optional: Add soy or other vegan yogurt and 2 tbsp. muesli

Snack: 3 rice cakes with 3 tbsp. mashed avocado

Lunch: 100 grams/4 oz. baked tofu, served with 1 cup whole-grain rice, and vegetables

Snack: 1 cup melon/mango/watermelon cubes, fresh veggie sticks

Dinner: 1 portion vegan egg-free quiche, served with a green salad topped with ½-1 cup cooked lentils or chickpeas, 1 tsp. olive oil, and 1 tbsp. chopped nuts

Saturday

Breakfast: 2 vegan cranberry pancakes, or try savory pancakes made with chickpea flour

Snack: A handful of toasted soybeans or crispy roasted chickpeas, cherry tomatoes

Lunch: Vietnamese summer rolls with peanut dipping sauce

Snack: 1 serving homemade banana date ice cream

Dinner: 1-2 stuffed bell peppers with rice and lentils, served with a green salad with lemon juice and 1 tbsp. olive oil

Sunday

Breakfast: Seasonal fruit smoothie made by blending 2 fruits and ½ cup soy or other plant milk. Optional: Add 1 tsp chia seeds and/or leafy greens

Snack: Cherry tomatoes (as many as you like) dressed with 1 tsp olive oil and 1 tsp balsamic vinegar

Lunch: Curried sweet potato and lentil salad

Snack: 5-7 almonds, 1 orange

Dinner: Tofu scramble, served with fresh salad (as much as you like) with 1 tbsp. tahini as dressing, and 1 slice whole-grain bread

This meal plan is a 1200-1500 calorie weight loss menu for women aged 20 and over. We always recommend seeking professional support during your weight loss journey.

Click here for more healthy weight loss tips and remember to get daily support in your free plant-based Challenge group!