Easy 14-day vegan weight loss meal plan for beginners
- To lose weight on a vegan diet, focus on whole, nutritious foods with low caloric density.
- Our 14-day vegan weight loss meal plan includes lots of delicious and easy recipes to get you started.
- Spending a little time on meal prep each week can help you stay on track to reach your health goals.
A vegan diet can provide healthy meals that meet your nutritional needs while helping you lose weight.
But meal planning can be tricky, especially if you’re going it alone.
So we chatted with Noom Coach Kendra Haire, RDN, LD, for her vegan meal planning and prep advice. Read on for her top tips and a complete 14-day vegan weight loss meal plan.
Note: Consult with your healthcare provider before making any dietary changes.
Ready to make a lasting change?
A healthier you, wherever you are.
The best vegan foods for weight loss
When you’re following a vegan diet for weight loss—just like any diet—eating whole, nutritious foods is key.
Vegan doesn’t automatically mean “healthy.” You can find vegan cookies, cupcakes, and highly processed vegan snacks at your local market.
Eating those less-nutritious snacks now and then is totally fine. But ideally, you should focus on nutrient-dense, low-calorie density foods most of the time.
Calorie density pertains to the number of calories in a certain weight of food. For example, a 4-ounce vegan burger patty has 230 calories, but 4 ounces of broccoli only has 38 calories.
It’s the same amount of food, but broccoli has a lower calorie density.
And here’s the thing: Low-calorie density foods can often be just as satisfying as more calorie-dense foods. That’s because they’re packed with water and nutrients like fiber and protein, which help you feel full.
Fortunately, many plant-based foods—like vegetables, fruits, and whole grains—have a low caloric density. But not all.
Many nuts and seeds have a high caloric density. For example, 4 ounces of walnuts has a whopping 740 calories.
Does that mean you should avoid them?
Not at all.
Walnuts are an excellent source of protein, fiber, and healthy fat. But eating too many walnuts in one sitting could prevent you from reaching a calorie deficit (and losing weight).
Understanding calorie density helps you identify which foods you should enjoy in moderation on a vegan weight loss plan.
At Noom, every food is categorized as green, yellow, or orange.
- Green foods have the lowest calorie density (like fruits and veggies).
- Yellow foods have a higher calorie density (like legumes and starches).
- Orange foods have the highest calorie density (like walnuts, as well as less-nutritious or highly-processed vegan snacks).
Our color-coded tracking system makes it easy to choose the most nutritious foods that will fill you up with the fewest calories.
14-day vegan meal plan for beginners
This vegan meal plan for weight loss is full of satisfying whole foods to provide your body the vitamins and nutrients it needs (yep, even protein).
| Day | Breakfast | Lunch | Dinner | Snack | Total Calories |
|---|---|---|---|---|---|
| 1 | Breakfast quinoa bowl • 1 cup cooked quinoa • 1 cup blueberries • 1 tablespoon cinnamon • 1/4 cup walnuts (440 calories) |
Vegan 15-bean soup • 1 20-ounce package dry bean mix • 1 tablespoon olive oil • 1 cup onion chopped • 1 tablespoon garlic minced finely • 1 cup celery • 2 cup carrots • 28-ounce canned crushed tomatoes • 4 cups vegetable broth (low or no salt) • 4 cups water • 1/4 teaspoon pepper • 1/4 teaspoon salt • 2 bay leaves • 1/4 teaspoon dried basil • 1/4 teaspoon dried parsley • 1/4 teaspoon dried oregano • 10 nut-flour crackers (370 calories) |
Crispy black bean tacos • 3 tablespoons olive oil • 1/2 medium white onion, diced • 3 cloves garlic, minced • 1 teaspoon cumin • 1/2 teaspoon paprika • Salt and pepper to taste • 2 cups cooked black beans • 1/2 to 1 cup grated vegan cheese (optional) • 8 corn tortillas (360 calories for 2) |
AM:Fruit and nut butter •1 medium apple •1 tablespoon peanut butter (200 calories) PM: Strawberry banana smoothie with oat milk |
1620 calories |
| 2 | Apple almond oatmeal • 1/2 cup dry oats • 1/2 apple, chopped • 2 tablespoons almond butter • 1/2 cup oat milk (375 calories) |
Veggie sandwich • 2 slices whole • grain bread • cucumber or zucchini • red peppers • spinach • tomato • 1/4 cup hummus • 1 fruit cup (375 calories) |
Tomato barley soup (2 cups) • 2 tablespoons olive oil • 1 cup diced onion • 3 carrots • 1 cup dry barley • 2 28-ounce cans crushed tomatoes • 4 cups vegetable broth • 2 tablespoons tomato paste • 6 garlic cloves • 1 tablespoon dry oregano • 1 tablespoon dry basil • 2 teaspoons crushed rosemary • 1/2 teaspoon crushed red pepper • Salt and pepper • 2 cups Lacinato kale • Wedge of sourdough bread (475 calories) |
AM: Roasted mixed nuts (1/4 cup) (200 calories) PM:Chips and guacamole |
1610 calories |
| 3 | Tofu scramble • 1 tablespoon olive oil • 1 16-ounce block firm tofu • 2 tablespoons nutritional yeast • 1/2 teaspoon salt • 1/4 teaspoon turmeric • 1/4 teaspoon garlic powder • 2 tablespoons unsweetened non-dairy milk • whole grain toast • 1 cup mixed fruit (500 calories) |
Southwest quinoa salad • 1 cup dried quinoa • 1 3/4 cups water • 1 can black beans • 1 can chickpeas • 1 can sweet corn • Large handful of cherry tomatoes • 1/2 cup diced red onion or green onions • 1 small can of diced black olives • 2 tablespoons fresh lime juice • 2 tablespoons extra virgin olive oil • 1 teaspoon cumin • 1/4 to 1/2 teaspoon chili powder • 1/4 to 1/2 teaspoon salt • 1/4 cup chopped cilantro • Avocado slices (optional) (300 calories) |
Chickpea marinara pasta • 1 1/2 cups cooked pasta • 1 cup Marinara sauce • 1/2 cup chickpeas (466 calories) |
AM: 5-ingredient granola bar • 1 heaping cup packed dates (pitted) • 1/4 cup maple syrup or agave nectar • 1/4 cup creamy salted natural peanut butter or almond butter • 1 cup roasted unsalted almonds • 1 1/2 cups rolled oats • Chocolate chips, dried fruit, nuts, banana chips, vanilla, etc. (optional additions) (230 calories) PM: Cocoa banana smoothie |
1716 calories |
| 4 | Avocado toast • Whole grain toast • 1/4 avocado • tomato slices (180 calories) |
Vegan 15-bean soup • 1 20-ounce package dry bean mix • 1 tablespoon olive oil • 1 cup onion chopped • 1 tablespoon garlic minced finely • 1 cup celery • 2 cup carrots • 28-ounce canned crushed tomatoes • 4 cups vegetable broth (low or no salt) • 4 cups water • 1/4 teaspoon pepper • 1/4 teaspoon salt • 2 bay leaves • 1/4 teaspoon dried basil • 1/4 teaspoon dried parsley • 1/4 teaspoon dried oregano • 10 nut-flour crackers (370 calories) |
Vegan burger • Vegan veggie burger • 1 1/2 cups roasted sweet potatoes (525 calories) |
AM: Hummus and veggies • 1/4 cup hummus • sliced vegetables (85 calories) PM: Crackers and nut butter |
1360 calories |
| 5 | Blueberry flax oatmeal • 1/2 cup dried oats • 1 tablespoon ground flax seeds • 1 cup plant-based milk • 1/2 cup blueberries (328 calories) |
Greek salad • 1 head romaine lettuce, chopped • 1 red onion, diced • 1 cup chickpeas • 1/2 cup vegan feta cheese • 1/2 cup Kalamata olives, chopped • 1 cup cherry tomatoes, halved • 1/2 cup sundried tomatoes Dressing: • 1/4 cup extra virgin olive oil • Juice of 1 lemon • 1/2 teaspoon dried oregano • 1/2 teaspoon dijon mustard • Salt and pepper to taste • 1/2 cup baked tofu (500 calories) |
Pizza and salad • 2 slices vegan frozen pizza • 1 cup tossed salad • vinaigrette (600 calories) |
AM: Roasted mixed nuts (1/4 cup) (200 calories) PM: Popcorn |
1700 calories |
| 6 | Vegan protein smoothie • 1 cup oat milk • 2 scoops vegan protein powder • 1 banana • ice (420 calories) |
Vegan butternut squash soup • 2 tablespoons olive oil • 1 large yellow onion • 1/2 teaspoon sea salt • 1 (3-pound) butternut squash • 3 garlic cloves • 1 tablespoon fresh sage • 1/2 tablespoon fresh rosemary • 1 teaspoon fresh ginger • 3 to 4 cups vegetable broth • Freshly ground black pepper • 2 tablespoons roasted pumpkin seeds • 1 slice of sourdough bread (400 calories) |
Spicy tofu peanut bowl • 2 blocks extra firm tofu • 1 to 2 tablespoons cornstarch • Olive oil • Salt • 2 small heads of broccoli • 2 red bell peppers • 1 1/2 cups uncooked rice • 1/2 cup peanut butter • 1/3 cup low-sodium soy sauce • 2 tablespoons sesame oil • 2 tablespoons rice vinegar • 2 tablespoons sambal oelek or chili paste • 2 tablespoons agave • Small knob of fresh ginger • 1 clove garlic • 1/4 cup water (550 calories) |
AM: Rice cake with nut butter • 1 rice cake • 1 tablespoon almond butter • 1/2 apple (150 calories) PM: Chia pudding |
1690 calories |
| 7 | Yogurt with granola • 1 cup vegan yogurt • 1/4 cup granola • Mixed berries (400 calories) |
Spicy Asian noodles with edamame • 2 teaspoons olive oil • 1/2 cup red bell pepper • 1 clove garlic • Pinch of crushed red pepper • 2 cups water • 1/2 cup frozen shelled edamame • 1/2 (3 ounce) package rice noodle soup mix such as Kitchen Garlic and Vegetable (300 calories) |
Quinoa pasta with veggies • 1 1/2 cups quinoa pasta • Olive oil • Mixed vegetables (450 calories) |
AM: Vegan flax pumpkin muffin • 2 cups all-purpose flour • 1 cup light brown sugar • 1/2 cup white granulated sugar • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 1/2 teaspoons pumpkin pie spice • 1 1/2 cups pumpkin puree • 1 teaspoon vanilla extract • 1/4 cup coconut oil • 1 tablespoon apple cider vinegar • 1 flax egg • 1 cup pecans (300 calories) PM: Oat milk green smoothie |
1700 calories |
| 8 | Cinnamon raisin oats • 1/2 cup oats • 1 cup oat milk • 1/4 cup raisins • 1 teaspoon cinnamon • 2 tablespoons slivered almonds (350 calories) |
Southwest salad • 2 cups Romaine lettuce • 1/2 cup black beans (rinsed & drained) • 2 tablespoons guacamole • 2 tablespoons salsa Dressing: • 2 teaspoons olive oil •1 tablespoon lime juice • 1/2 tsp cumin • 1/4 tsp salt • 1/4 tsp pepper • 15 tortilla chips (350 calories) |
Vegan lasagna • 1 cup dried red lentils • 2 25-ounce jars marinara sauce • 1 cup raw cashews • 16 ounces firm tofu • 1/2 cup nutritional yeast • 3 tablespoons fresh lemon juice • 1 teaspoon salt • 1 teaspoon dried basil • 1 teaspoon oregano • 1/2 teaspoon garlic powder • 2 to 3 cups baby spinach • 1 box whole-grain lasagna noodles • Vegan mozzarella cheese (500 calories) |
AM: Apple with peanut butter • 1 medium apple • 1 tablespoon peanut butter (200 calories) PM: Mixed nuts and dried fruit |
1700 calories |
| 9 | English muffin with nut butter • Whole grain English muffin • 2 tablespoons almond butter (300 calories) |
Chickpea salad sandwich • 2 cans chickpeas • 6 tablespoons olive oil • 3 tablespoons lemon juice • 2 teaspoons Dijon mustard • 1/2 teaspoon garlic powder • 1/2 cup chopped celery • 1/4 cup fresh dill • 1/8 teaspoon salt • 1/4 teaspoon pepper • 4 tablespoons vegan mayonnaise • 8 slices whole-grain bread • 4 green lettuce leaves • 4 slices red onion • 4 tomato slices • 1 cup of fruit (673 calories) |
Tofu curry • 2 tablespoons olive oil • 1 medium onion • 2 cloves garlic • 1 inch ginger • 2 teaspoons curry powder • 1 teaspoon cumin • 1/3 teaspoon chili flakes • 1/2 teaspoon coriander (optional) • 1 teaspoon turmeric (optional) • 1 teaspoon salt • 1/2 teaspoon pepper • 2 cups vegetable stock • 9 ounces firm tofu • 12 ounces cauliflower • 1 15-ounce can crushed tomatoes • 1 14-ounce can coconut milk • 1 teaspoon garam masala • 1 cup brown rice (400 calories) |
AM: Chia pudding • 4 tablespoons chia seeds • 1 cup almond milk • 1/2 tablespoon maple syrup • 1/4 teaspoon vanilla extract (optional) • 1/2 cup berries (200 calories) PM: Carrots and hummus |
1733 calories |
| 10 | Baked oatmeal • 2 large spotty bananas • 1 cup unsweetened almond milk • 1/4 cup pure maple syrup • 2 tablespoons melted coconut oil • 2 teaspoons vanilla extract • 2 cups rolled oats • 1 tablespoon ground flaxseed • 1 1/2 teaspoon cinnamon • 1 teaspoon baking powder • 1/2 teaspoon salt • 1/2 cup nuts • 1 1/4 cup berries (200 calories) |
Vegan pesto pasta salad • 1/4 cup vegan pesto (or store bought) • 4 ounces rotini pasta • 1/2 cup arugula • 1/4 c cherry tomatoes • 1/4 cup cubed vegan mozzarella • salt and pepper • 1 cup cubed honeydew melon (335 calories) |
Black bean quinoa bowl • 3/4 cup black beans • 2/3 cup cooked quinoa • 1/4 cup hummus • 1 tablespoon lime juice • 1/4 medium avocado • 3 tablespoons pico de gallo • 2 tablespoons chopped fresh cilantro (500 calories) |
AM: Mixed nuts and dried fruit • 1/4 cup roasted mixed nuts • 1/4 cup dried cranberries (300 calories) PM: Fruit and yogurt |
1535 calories |
| 11 | Tofu scramble • 1 tablespoon olive oil • 1 16-ounce block firm tofu • 2 tablespoons nutritional yeast • 1/2 teaspoon salt • 1/4 teaspoon turmeric • 1/4 teaspoon garlic powder • 2 tablespoons unsweetened non-dairy milk • whole grain toast • 1 cup mixed fruit (500 calories) |
Vegan split pea soup • 1 pound green split peas • 3 large carrots • 2 celery sticks • 1 onion • 2 cloves garlic • 1/4 head cabbage • 2 heaping teaspoons Herbes de Provence • 2 bay leaves • 1 teaspoon vegan Worcestershire sauce (optional) • 4 to 6 cups vegetable broth • Salt and pepper • 4 tablespoons fresh parsley • 1 slice whole grain bread (400 calories) |
Vegan baked ziti • 1 1/2 cups raw cashews • 3/4 cup water • 2 to 3 tablespoons lemon juice • 4 tablespoons nutritional yeast • 1 garlic clove • 1/2 teaspoon onion powder • 1 teaspoon salt • 1 pound ziti • 25 ounces marinara sauce • 2 1/2 cups vegan ground “beef” • 1 bag non-dairy mozzarella cheese shreds • Vegan Parmesan (optional, for topping) (400 calories) |
AM: Banana with almond butter • 1 banana • 1 tablespoon almond butter (200 calories) PM:Salted, steamed edamame (1 cup) |
1725 calories |
| 12 | Breakfast quinoa bowl • 1 cup cooked quinoa • 1 cup blueberries • 1 tablespoon cinnamon • 1/4 cup walnuts (440 calories) |
Vegan grain bowl • 1 medium sweet potato • 3 tablespoons olive oil • 1/2 teaspoon salt • 1/2 teaspoon pepper • 2 tablespoons tahini • 2 tablespoons water • 1 tablespoon lemon juice • 1 small clove garlic • 2 cups cooked quinoa • 15-ounce can chickpeas • 1 avocado • 1/4 cup cilantro (450 calories) |
Vegan buffalo cauliflower tacos • 1 head cauliflower • 1/2 cup hot sauce • 2 tablespoons oil • 1 teaspoon garlic powder • 1/2 teaspoon salt • 1/2 teaspoon pepper • 1/2 cup raw cashews • 1/2 cup cilantro • 6 to 8 tablespoons water • 1/2 tablespoon lime juice • 1/2 teaspoon salt • 10 mini flour tortillas • 1 cup kale • 2 small avocados • 1 tablespoon lime juice • Salt and pepper to taste (2 for 400 calories) |
AM: Popcorn • 2 cups air popped popcorn • 1 teaspoon olive oil • 1 tablespoon nutritional yeast (120 calories) PM: Vegan flax pumpkin muffin |
1710 calories |
| 13 | Fruit and yogurt • 1 cup blueberries • 1/4 cup sunflower seeds • 1/2 cup vegan yogurt (374 calories) |
Barley corn salad (1 cup) • 2 cups cooked medium pearl barley • 2 cups frozen corn • 1/2 cup sweet red pepper • 3 green onions • 1 tablespoon cilantro • 2 tablespoons lemon juice • 2 tablespoons canola oil • 1/2 teaspoon salt • 1/2 teaspoon thyme • 1/8 teaspoon pepper • 1 cup fruit salad (300 calories) |
Vegan tomato soup • 2 tablespoons olive oil • 1 medium sweet onion • 28 ounces crushed tomatoes • 2 cups vegetable broth • 1/2 cup raw cashews • 1/2 teaspoon salt • 1 teaspoon granulated sugar (optional) and Lemon rosemary grilled tofu sandwich • 1/4 cup olive oil • 2 tablespoons lemon juice • 1 tablespoon tamari • 1 tablespoon fresh rosemary • 1/2 teaspoon sea salt • 1/2 teaspoon black pepper • 2 cloves garlic • 16-ounce package super-firm tofu • 4 whole grain rolls • 1 tablespoon vegan mayonnaise • 1 avocado • 4 leaves leafy lettuce • 1/2 cup spinach pesto (635 calories) |
AM: Hummus and veggies • 1/4 cup hummus • Sliced vegetables (150 calories) PM: Cantaloupe and yogurt |
1609 calories |
| 14 | Oat milk green smoothie • 1 cup oat milk • 1/4 avocado, • 1 cup fresh spinach or kale • 1/2 banana • ice (250 calories) |
White bean and avocado sandwich (cheese omitted) • 2 medium avocados • 15-ounce can white beans • 2 tablespoons lemon juice • 1 tablespoon olive oil • 1 clove garlic, grated • 1/4 teaspoon chopped fresh thyme • 1/4 teaspoon ground pepper • 8 slices whole-wheat toast • 1 cup chopped jarred roasted red peppers, rinsed • 4 cups baby lettuce • 1 orange (517calories) |
Vegan lentil chili • 1 pound vegan ground “beef” • 1 small yellow onion • 1 medium green bell pepper • 3 cloves garlic • 28 ounces crushed tomatoes • 4 cups vegetable broth • 1 1/2 cups brown or green lentils • 2 tablespoons chili powder • 1 teaspoon ground cumin • 1/2 teaspoon smoked paprika • 1/4 teaspoon cayenne pepper • 1 tablespoon brown sugar • 1/2 teaspoon salt Cornbread |
AM: Savory rice cake • 1 rice cake • 1/4 avocado• Sliced tomato (120 calories) PM: Crackers and peanut butter |
1668 calories |
Ready to make a lasting change?
A healthier you, wherever you are.
Vegan meal prep for weight loss
When following a vegan diet, you should plan to dedicate one to two hours each week to meal prep.
That doesn’t mean you have to prepare entire meals for the week every Sunday. But you don’t want to come home hungry from a busy weekday and have hours of cooking ahead of you.
Chopping, cooking, and preparing some vegan staples will make it much easier to stick to your plan.
Haire offered some of her top vegan meal prep tips:
- Keep your kitchen stocked with canned and/or dried beans, whole grains, and a variety of nuts and nut butters.
- Cook grains like quinoa or oats ahead of time to make it easy to throw Buddha bowls together throughout the week.
- Prepare vegan protein sources (like baked tofu, edamame, and dried beans) ahead of time so they’re ready to toss into salads and bowls.
- Chop veggies once a week so they’re ready to grab and add to salads, soups, or bowls. They’ll also be ready if you want to roast or grill them individually.
By keeping nutritious, ready-to-eat vegan foods on hand, you’ll set yourself up for successful weight loss.
Reflection exercise
Think about how you might incorporate the above tips into your weekly routine. What types of veggies and grains would you prep ahead of time to eat throughout the week?
What else could you do to be successful in following a vegan meal plan? Are there some circumstances that cause you to overeat or veer off course, like a get-together with friends? How can you prepare for those situations?
Benefits of following a vegan diet plan
There is tremendous evidence surrounding the health benefits of a plant-based diet.
Specifically, plant-based diets have been linked to lower cholesterol, which reduces your risk of heart disease. They are also associated with reduced inflammation and risk of certain cancers, says Haire.
Plant-based diets are also good for the health of our climate because cattle grazing creates greenhouse gasses that contribute to climate change.
Veganism is the most extreme plant-based diet, with no animal products whatsoever. A vegan diet produces fewer CO2 emissions than an omnivorous or vegetarian diet.
Find more vegan recipes
This vegan meal plan for weight loss can serve as a starting point, with plenty of variety, so you can stick to the plan without getting bored.
But once you pass the two-week mark, you may want to branch out and start exploring different vegan recipes.
Vegan cooking has come a long way. Now that veganism has come into the mainstream, chefs are creating (and sharing) lots of exciting recipes with no animal products. Today’s vegans can enjoy delicious, comforting dishes like sweet potato and black bean chili, chipotle portobello tacos, and Jamaican jerk tofu skewers.
You can find those meals and more than 50 other satisfying vegan recipes for breakfast, lunch, and dinner (plus snacks and desserts) in this post.
