Why you must have Vegan Weight Loss Meal Plan in your diet?
We all have had those moments when we look in the mirror and realize we have gained some excess fat or a paunch is on the way. Well, reader, it is time you shed those extra kilos, but ethically.
Eating less is not going to help. It would be best if you still satiated your hunger. A half-filled belly will not let you stick to a diet plan. What you can do is reduce fat in your diet. Nothing is better than cutting meat, fish, eggs, milk, and other animal-derived products.
A vegan diet is ethical. It promotes environmentalism, is against animal cruelty, and is part of the minimalist movement.
Many studies have suggested that a vegan diet is the most effective at reducing weight compared to other diets. It comes with added health benefits. It decreases the BMI (body mass index) with time and reduces cholesterol, high sugar levels, and maintains blood pressure . It also reduces the risk of cancer. As you go higher on the food chain, toxin accumulation rises in mammals and fish alike. So eating foods from primary producers is the healthiest.
Here is a week’s diet plan for you to lose weight. It is simple, with ingredients readily available in your neighborhood. The best part is that it is Indianized. You can have a taste of your country, get to know cultures, and lose weight at the same time.
7 Days Ultimate Vegan Weight Loss Meal Plan
Day 1: You need something tasty to start with. Try making the dosa variant, vegetable-curd-semolina uttapam, in the morning to keep you energetic throughout the day.
In the afternoon, you can have methi (fenugreek) ki poori. To make it healthier, try air-frying it instead. Eat it with freshly made, tangy tomato-coriander chutney.
If you’re a big chai fan, try replacing it with powdered milk tea, gradually changing it to black tea, and later you may build a habit of having green tea in the evenings.
At night, you may go mild. With some sewai (vermicelli) in oat or almond milk, and you are ready to go. Avoid full-fat oat milk; while looking for alternatives, keep watch if you are allergic to nuts.
Day 2: On the second day, you can try something North Indian, like onion paratha with green chili sauce, in the morning.
In the afternoon, you may go slow with normal dal-chawal paired up with mashed potato chutney, or chokha, as Biharis call it.
For snacks, you may have roasted makhana (lotus seeds).
If some dal is left at night, try mixing it up with dough to make roti, and prepare some slightly cooked beans to go with it.
Readers, beware! Washing vegetables after cutting or peeling them causes the loss of essential minerals, while prolonged boiling of food leads to the loss of proteins and vitamins.
Day 3: For this day, you would have to prepare early. Soak some lentils in water (chickpeas or split green gram with skin), and keep them overnight. The next day, prepare masala sprouts. And remember to take your share of vitamin C with a fresh lemon squeeze.
In the afternoon, you can have split wheat. Prepare it using milk alternatives to get some tasty kheer.
For snacks, slightly fry some boiled corn with onions and a pinch of salt and pepper.
For supper, prepare some tomato soup. It is better to keep it light before going to bed.
Day 4: Try some Gujarati thepla in the morning; pair it with fresh curd to keep your gut health in check.
In the afternoon, you can have vegetable dalia with freshly chopped cucumbers. Cucumbers are suitable for the summer with their anti-aging and hydration properties.
You can let go of snacks after a while. Munching is a significant obstacle to weight loss. Try to eat heavy meals instead.
Did you know? You can eat fruits at night, and it is entirely healthy to do so. Try having some fruits. To make a meal of fruits, try preparing fruit custard or fruit shakes.
Day 5: Poha, or the so-called perfect Indian breakfast, is easy for beginners. For lunch, you can have fried rice with chopped vegetables. Having rice occasionally is good, as it is a carbohydrate-rich food.
For snacks, try some banana chips, but remember that you are buying the dried ones, not the deep-fried.
At night, try having potato-mushroom curry with rice. Among rice varieties, brown rice is best for weight loss.
Day 6: Try making palak paneer for breakfast. Replace paneer with its vegan substitute, ‘tofu.’ Try firm or extra-firm tofu to keep the same texture. And have rotis made of multigrain atta. You need more nutritional content to supplement the loss of nutrition as you abstain from non-vegan foods.
For lunch, you may have sandwiches. They are an ambitious bunch. You can have them anytime, anywhere. Make vegetable sandwiches and use eggless Mexican mayonnaise to spice them up.
Try cooking vegetable khichdi for dinner.
Day 7: Try the Sabu vada (tapioca fritters) from Maharashtra in the morning. Again, air frying should be your preference.
For the afternoon, go with our stable roti-sabzi. Try eating more vegetables, less wheat, and a freshly cut salad. Vegetable intake introduces fiber or roughage to the diet.
At night, you may have the southern favorite, Upma. There are many variations to choose from. You may make your own as you like.
Final Thoughts
These meals can be your start, but you do not need to limit yourself. Going vegan for weight loss does not mean sacrificing your taste buds. Go beyond and try as many tasty vegan dishes as possible while naturally losing weight on the way.
Try to keep your micronutrients in check. Fill your protein quota by eating pulses of all kinds. Try cooking with a diverse range of herbs and spices. Seasonal fruits and vegetables are the best to keep you nourished during all seasons throughout the year. Choose organically grown vegetables and fruits, if possible. Hydration and a workout routine can work wonders for your weight loss.
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