Vegan Weight-Loss Meal Plan on a Budget

diet plan to lose belly fat


A vegan diet is a dietary pattern that excludes all animal products, particularly meat, poultry, and fish. The term may also refer to the practice of abstaining from eating any food derived from animals to avoid harming the environment or animals in general. A vegan diet can be considered healthy because it eliminates processed meats, dairy, and eggs which are high in fat, cholesterol, and calories while providing essential nutrients like protein, iron, and vitamin C. However there are some risks with following a vegan diet such as not getting enough calcium for strong bones or not consuming enough B12 for proper brain function.

Planning a vegan diet is as much about healthy eating as it is about avoiding foods that come from animals. While this may seem like a lot to take in, once you get started following your new diet plan, things will become clearer and easier. Although not all the information below may apply to you, it’s best to be aware of all aspects of a vegan diet so that you can make informed decisions when choosing what foods to eat.

Foods On A Vegan Diet Plan:

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Variety is key when following a vegan diet plan for weight loss fast. All types of fruits are good choices except for fruit juice which has little nutritional value and high amounts of sugar. You can include whole fruit, dried fruit, cold-pressed fruit juices, or smoothies in your daily routine but remember to limit them as they do have a lot of natural sugars.

Nuts And Seeds

Nuts are loaded with protein and heart-healthy fats that will keep you feeling full longer without increasing your caloric intake too greatly. Nuts also provide necessary nutrients like magnesium, calcium, iron, and zinc which most people don’t get enough of on their standard American diet. Add nuts to cereals, salads, sandwiches, or eat them alone. Seeds are also an excellent addition to a vegan diet plan for weight loss fast because they contain protein, iron, and calcium. They’re perfect for baking or sprinkling on salads.


Avocados are high in fat but it’s a healthy monounsaturated fat that even reduces cholesterol levels instead of raising them like many other types of fats do. Avocados also contain fiber, protein, vitamin C, and potassium.


Spices are another way to add flavor to vegan dishes without adding unnecessary calories or sodium. Use fresh or dried spices for cooking or sprinkle them on finished meals after they’ve been prepared. Some of the healthiest spices include cinnamon which helps regulate blood sugar levels, cayenne pepper for metabolism-boosting, and black pepper which may help prevent cancer cells from growing.

Tofu And Tempeh

Both tofu and tempeh are made from soybeans which is a complete plant-based protein that contains all nine essential amino acids needed by the body daily. Tofu can be pressed into different textures like soft, firm, or extra firm to mimic traditional meats or other high-protein foods.


Pseudograins are a category of gluten-free grains that include quinoa, amaranth, and buckwheat which all provide the body with the necessary fiber, folate, and iron. They can be used as a substitute for rice or buckwheat flour can be substituted for white flour in cooking and baking recipes which will cut down on calories. These types of grains should not be confused with real grains such as corn, wheat, or oats which have far less nutritional value than pseudograins do.

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