The Ultimate Step-By-Step [Vegan Diet Plan] For Weight-Loss!

vegan-weight-loss

First and foremost, I would like to congratulate you on your wise decision for compassion!

Going vegan is definitely one of the most admirable things you can do for yourself, the beautiful animals, and the wonderful planet because you do NOT consume animal products and support animal exploitation.

Transitioning to a vegan lifestyle can be challenging in the beginning, but rewarding for the rest of your life.

If you are a vegan that struggles with your weight, you have come to the right place!

I am going to explain how weight loss works, help you create a healthy grocery shopping list, show you how to prepare your meals, teach you a few effective exercise moves you can do anywhere, and share with you some awesome tips on how to help you keep you on track to your fitness goals.

But before we get the ball rolling, It’s important that you realize why you are not losing weight on a vegan diet.

9 Reasons Why You Are Not Losing Weight On A Vegan Diet

1. You Are Feeding Your Tummy Too Many Vegan Treats

There are a host of plant-based treats, such as, raw oreo ice cream sandwiches, chocolate and blueberry whoopie pies, potato chips, bagels, and churros that make your mouth water.

As a rule of thumb, fried or processed vegan foods are not only made with refined flour, but they are also high in calories, sodium, oil, and sugar that can cause high cholesterol, high blood pressure, obesity, and other health issues because they are stripped of nutrients and fiber.

And processed foods includes vegan fake meats, so stay clear of it!

It is totally okay to treat yourself once in a while, but if you constantly eat those mouth-watering desserts, you will surely put on weight.

In fact, a study found that processed foods can actually reduce post-meal calorie burning by nearly 50% compared to whole plant foods.

Instead of eating vegan desserts all the time, choose snacks that are healthier and always remember to control the portion.

Reach for in-season fruits, cucumbers, raw veggies with hummus or guacamole, dark chocolate, homemade baked potato chips (no salt and minimum oil), or organic peanut butter jelly sandwiches to satisfy a sweet craving.

people-eating-too-much

2. You Are Eating Too Much

Switching to a plant-based diet focuses your choices on healthy whole grains like brown rice, oatmeal, whole grain bread and whole wheat pasta as well as vegetables, fruits, nuts, and seeds.

These choices are indisputably healthy, but portion control is the key to losing weight regardless of the diet you are following.  

Of course healthy foods do a fantastic job of fueling your body, but at the end of the day, a calorie is just a calorie. Therefore, if you overeat healthy foods (yes, this includes vegan food), the scale will never budge.

After all, weight loss and weight maintenance are about how much you are taking in. Burn more than you consume, then your unwanted pounds will drop.

A simple way to make sure if you are eating the right amount of food is use your hands to assess portion sizes.

For a serving of carbs, a fist-sized portion is great; protein is around the size of your palm without fingers, a serving of greens and fruits should be about two hands, and healthy fats are limited to a thumb-sized helping.

Everyone’s nutrient needs and energy requirements vary due to sex, age, height, ideal body weight, physical activity level, and the state of health. A young, tall, active woman, for example, requires larger portions than an old, petite, sedentary man.

I do not eat and watch TV or do other things at the same time. Instead, I take my time eating and focus on the food on my plate.

By doing so, my brain can get a visual signal of how much I have eaten, so I will not be tempted to go for a second or even third serving. To me, that is one of the great portion control tips.

3. You Are Drinking Too Many Calories

There are gazillions of plant-based, vegan beverages on the market nowadays like kombucha, green juices, coconut water, and almond milk cold brew coffees, just to name a few.

With so many many options, I have seen some of my vegan buddies unknowingly sip hundreds of calories EVERY SINGLE DAY.

In fact, your beverage must count as part of your meal or snack if it is not water, black coffee, or unsweetened tea.

A vegan friend of mine used to drink a super large cup of smoothie along with her vegetable fried rice every day for lunch and she eventually packed on the pounds!

Why? Because she was unintentionally eating TWO big lunches every day.

It is always good to make water your best friend, but if you really really want to try out some vegan drinks, carefully read ALL the ingredients and nutrition facts so you can decide to see if it is a great fit for your body’s needs.

woman-eating-popcorn

4. You Are Not Breaking A Sweat

Sometimes eating healthy, even if it’s a vegan diet, is just not enough to get rid of those few extra pounds that you have left to lose.

Leading a sedentary or inactive lifestyle can cause weight gain and other health problems without a doubt.

In this day and age, a lot of our jobs have become more sedentary, with long days sitting at a desk. Plus, the way most of us get around involves sitting in cars, on trains, and on buses.

Obviously, exercise aids in weight loss, but it also releases anxieties, alleviates tensions, supports mental well-being, and boosts your confidence.

If you only diet without exercise, the majority of your weight loss will be from loss of muscle and that is NOT good! The only way to make the pounds melt away and keep it off long term is to GET YOUR BODY MOVING.

Exercise not only helps you burn through calories, but it also helps you build, strengthen, and maintain lean muscle that keeps your body incinerating fat not just during your workout, but for hours afterward.

Bottom line: the fitter you are, the sexier you will be, the longer you will live, and of course the better your quality of life will be.

5. You Are Skipping Meals

Skipping meals will NEVER EVER help you lose weight. If you skip meals, your metabolism will slow down and your body will hold onto the fat and burn lean muscle instead.

Skipping a meal will also make you become overly hungry and that can cause overeating when you eventually do eat. And, we know that finding vegan food is not always easy if you are out, so it’s better to prepare and have our meals at appropriate times.

I suggest you eat every four hours like me. For instance, I have breakfast at 7 a.m., lunch at 11 p.m., a snack around 3 p.m., and dinner around 7 p.m. Spacing your meals throughout the entire day can help keep your blood sugar levels and hunger hormones stable.

6. You Are Making Some Cooking Mistakes

Whipping up meals at home is so much better for you and your sexy waistline than dining out. However, the problems is that so many people cook with too much oil and that can lead to a lot of added calories and fat.

I recommend you use a measuring spoon so that you can avoid pouring too much. To me, I never cook with oil. I always steam or bake my foods and I never fry or overcook anything.  

In addition, some people LOVE to follow recipes from a lot of cooking shows like my grandma. Although those recipes look absolutely delicious, they may not help you lose weight. It is actually good to make some tweaks to recipes.

Let’s say if a recipe calls for regular white toast, swap in a whole-wheat variety, that way you are able to get an extra hit of fiber. Plus, There are lots of oil-free vegan recipes on the web these days, so there is no excuse for you cooking with oil.

Relying on sugar, salt, and fat for flavor all the time can also up the calorie count of a dish dramatically. So why not start experimenting with herbs and spices in your cooking like me?

Herbs and spices pack a powerful punch of health-boosting, fat-fighting nutrients such as vitamins, minerals, and antioxidants that fend off certain scary diseases.

Another common mistake people tend to make is nibble as they cook. In fact, even taking small bites of the ingredients you are cooking with can really really add up if you are not careful.

If you like to munch on something while you cook, you can reach for a cucumber or pre-cut veggies like bell pepper strips.

woman-on--bed

7. You Are Not Getting Enough Shut-Eye

Not getting enough shut-eye can actually lead you to overeat and make poor health decisions throughout the day. Yes, we vegans need our sleep too!

7 to 8 hours a night helps you manage stress, boost immunity, inhibit aging, boost metabolism, fight disease, burn fat, repair and rejuvenate the muscles, regulate your appetite, just to name a few.

Making sleep a priority is very very very important. I suggest you establish a sleep routine and stick to it and also avoid staying up so late. I always read or write in a journal before bed. Sometimes I wind down with a cup of chamomile tea, which is naturally caffeine free that helps me sleep better.

Keeping your room dark will help you get a better night’s sleep as well. I use blackout curtains and move all of my digital devices to another room to block out distractions.

8. You Are Not Documenting Weight Loss

I am really convinced that keeping a diet and workout journal is a crucial key component to any successful weight loss journey.

People that keep a journal lose more than those who don’t. When you document your progress or regress, you will know exactly whether you have shed weight, are stagnant, or have put on weight.

Taking pictures of your journey, starting a blog, keeping a record of what you eat, writing down what workout you do, using a tracking device that helps you track how many calories you are burning in a day, and weighing yourself once a week at the same time every week are just some of the great ways to document weight loss.

9. You Are Setting Unrealistic Goals

If you think that you will be able to successfully drop hundreds of pounds in a week, you will surely be disheartened and feel like throwing in a towel and banging your head against a brick wall. Unfortunately, being unrealistic with your goals will only set you up to fail.

Write down your goals and keep it simple and to the point. Putting all your thoughts to paper can really give you the direction and clarity.

Say, “ I want to lose 3 to 4 pounds in a month because I want to feel comfortable in my skinny jeans”. This way, you will not only commit to your weight loss plan, but also give yourself a reasonable deadline.

Never ever let one slip up derail you because it is not worth it. We are not going to be perfect all of the time, so there is no need to beat yourself up about missing a workout or making one poor food choice.

It is really not a big deal if you temporarily veer off course. All you need to do is dust yourself off, put your shoulders back, hold your head up high, jump right back on track, and keep going. It is that simple.

woman-tape-measure

How Weight Loss Works

Weight loss is achieved when you eat fewer calories than you burn, but hey, your body needs calories for energy, so don’t starve yourself. Calories are just a measure of the amount of energy provided by the food you eat and of course the more calories you eat, the more energy you are providing your body.

With that being said, if you give your body more energy than it can use, whatever you do not use will eventually be stored as fat.

First thing’s first, you need to figure out how many calories your body is burning so as to lose weight. The number of calories you burn in a day is your active metabolic rate (AMR). Note that rates vary from person to person, so it is very important that you take the time to figure yours out.

Your ACTIVE METABOLIC RATE takes into account the following THREE FACTORS:

Weight loss is achieved when you eat fewer calories than you burn, but hey, your body needs calories for energy, so don’t starve yourself.

1. Basal Metabolic Rate

If you sat on the sofa and watched Netflix the whole day without doing anything, your basal metabolic rate (BMR) is how many calories your body would burn to keep basic activities like heartbeat, respiration, tissue repair, and digestion.

And of course your basal metabolic rate will be influenced by a number of factors, such as age, weight, height, gender, the diet and exercise habits, and environmental temperature.

Here are the formulas for figuring out your basal metabolic rate:

Female: 655 + (4.3 x weight in Ibs.) + (4.7 x height in inches) – (4.7 x age in years)

Male: 66 + (6.3 x weight in Ibs.) + (12.9 x height in inches) – (6.8 x age in years)

2. Daily Activity Level

The second factor is about how physically active you are in your everyday life, not counting exercise, which comes later. Take a look at the descriptions down below to see which one fits your daily routine, and then give yourself the appropriate score.

  1. Sedentary Activity Level

Does your job require you to sit down for most of the day? For example, my aunt works in a cubicle all day long and she only gets up to use the restroom. If yes, your score is 1.1.

  1. Light Activity Level

Are you walking around or standing on your feet for half the day or more? Some examples of people that would fall into this category are stay-at-home parents, hotel lobby ambassadors, cashiers, and salespeople. If that is you, your score is 1.2.

  1. Moderate Activity Level

If you are a guest room attendant, a carpenter, or a mail carrier, that means you are on the move pretty much all day long and barely have time to sit down and put your feet up. If this category fits you, your score is 1.3.

  1. High Activity Level

Does your job involve significant amounts of manual labor? Some examples of people that would fall into this category are lumberjacks, athletes and sports competitors, construction workers, farm workers, and movers. If this is you, your score is 1.4.

Make sure you write down your daily physical activity level score

man-doing-exercise

3. Exercise Expenditure

The final factor is the number of calories you incinerate from exercise on an average day. To me, the most effective way to calculate the calories you have burned during  each exercise is with a heart rate monitor. All you need to do is simply program it with your personal information, and then it will give you a much more accurate account of the calories you torch.

Meanwhile, the following chart I drew down below can help you figure out how many calories you burn from exercise on a regular day based on your current weight, the type of workout you perform, and the duration.

And do not forget to write down the number.

Activity
Calories
Burned
During
1
Hour
Exercise
Expenditure
Chart
Weight in Pounds
100
125
150
175
200
225
250
275
300
325
Walking 4mph
199
249
299
349
399
449
499
549
599
649
Jogging 5mph
376
426
476
526
576
626
676
727
776
826
Swimming
199
249
299
349
399
449
499
549
599
649
Biking 13mph
560
640
660
710
760
810
860
910
960
1010
Heavy Aerobic
444
494
544
594
644
694
744
794
844
894
Light Weights
172
222
272
322
372
422
472
522
572
622
Intense Weights
392
442
492
542
592
642
692
742
792
842

Final Calculation

Active Metabolic Rate (AMR) = BMR x Daily Activity Score + Exercise Expenditure

Use the active metabolic rate to help you calculate how many calories you need to eat and burn so as to lose the number of pounds you want.

Time To Lose Some Weight

A pound of fat = 3,500 calories. If your goal is to lose 1 pound in a week, you will need to build up a caloric deficit of 3,500 calories over the course of that week, or a deficit of 500 calories every day.

For example, my WEEKLY AMR (my DAILY AMR x 7) is 14,000, so if I want to lose 1 pound, I must limit my weekly caloric intake to 10,500 (my WEEKLY AMR – 3,500). I just gotta make sure that I do not eat more than 10,500 calories during the week, and I will be able to lose that 1 annoying pound.

Here is how I would break the numbers down:

Monday:           1,500 calories

Tuesday:           1,300 calories

Wednesday:     1,600 calories

Thursday:         1,400 calories

Friday:               1,700 calories

Saturday:          1,600 calories

Sunday:             1,400 calories

Total weekly caloric intake: 10,500

By varying my intake from day to day throughout the week can prevent my metabolism from slowing down.

Here are a few things to keep in mind:

  • If you are a hunk (a handsome man), never ever let your caloric intake drop below 1,500 and 1,200 if you are a bombshell (an attractive woman). Restricting yourself any further will definitely slow down your metabolism
  • Never ever go too long without eating
  • Never ever skip meals and always eat breakfast

A pound of fat = 3,500 calories. If your goal is to lose 1 pound in a week, you will need to build up a caloric deficit of 3,500 calories over the course of that week, or a deficit of 500 calories every day.

How Do I Count Calories?

I always keep up with my food journal and write down everything I eat throughout the day. For example, I write down how my soup was prepared and how much I ate. I also use measuring cups to measure my food portions.

Sometimes I use a calorie-counter book to add up the calories I have consumed at the end of every day.

I highly recommend that you use websites like myfitnesspal.com and cronometer.com to keep track of your calories daily. It is the only way you will truly know if you are eating more than you should.

Simply by using these easy methods can help you eat the right amount of calories and of course achieve your weight-loss goals.

Use websites like myfitnesspal.com and cronometer.com to keep track of your calories daily. It is the only way you will truly know if you are eating more than you should.

grocery-selection

Healthy Grocery Shopping List For Weight Loss

The beauty of a nutrient-packed vegan diet is that you can feed your tummy very well and lose weight while being sexy, strong and healthy. Eating a variety of plant foods satisfies you, prevents chronic diseases, reduces bad cholesterol, promotes energy, gives your metabolism a boost, just to name a few.

Now let’s head to the healthy vegan grocery list. Grab a shopping cart and fill it with healthy plant-based foods. This shopping list includes the most common ingredients I buy, but feel free to vary them based on the season and availability.

Vegetables

  • Broccoli
  • Cauliflower
  • Asparagus
  • Celery
  • Red and yellow potatoes
  • Organic frozen mixed vegetables (corn, carrots, green peas, and green beans)
  • Avocado
  • Organic cucumbers
  • Organic bell peppers
  • Garlic
  • Onions
  • Sweet potatoes
  • Organic tomatoes
  • Red cabbage
  • Mushrooms
  • Bok choy
  • Green onions
  • Organic bean sprouts
  • Organic spring mix (green leaf mizuna, green romaine, tango, green oak, green chard, spinach, arugula, frisee, tatsoi, red mustard, red chard, red leaf, lolla rosa, red romaine, radicchio, red oak, beet top, and kale)

Fruits

  • Lemons
  • Limes
  • Organic apples
  • Organic frozen berries (strawberries, blueberries, blackberries and raspberries)
  • Organic grapes
  • Watermelon
  • Mandarin oranges
  • Plums
  • Pears
  • Kiwis
  • Bananas
  • Grapefruit

Dried Fruits

  • Organic raisins
  • Organic medjool dates

Whole Grains

  • Organic oats
  • Quinoa
  • Rice (brown, black, and wild)
  • Organic green lentil penne
  • Organic red lentil penne
  • Organic black bean pasta

Legumes

  • Edamame
  • Black beans
  • Chickpeas
  • Kidney beans
  • Pinto beans

Nuts & Seeds

  • Almonds
  • Macadamia nuts
  • Pistachios
  • Walnuts
  • Pecans
  • Cashews
  • Brazil nuts
  • Chia seeds
  • Flax seeds
  • Hemp seeds
  • Sesame seeds
  • Pumpkin seeds
  • Sunflower seeds

Spices & Herbs

  • Organic no salt seasoning (onion, garlic, carrot, black pepper, red bell pepper, tomato granules, orange peel, parsley, bay leaves, thyme, basil, celery, lemon peel, oregano, savory, mustard seed, cumin, marjoram, coriander, cayenne pepper, citric acid, and rosemary)
  • Cajun seasoning
  • Organic ground cinnamon
  • Organic ground turmeric

Sweeteners

  • Maple syrup

Condiments

  • Hummus
  • Thai curry sauce
  • Nutritional yeast
  • Sriracha sauce
  • Organic ketchup
  • Tamarind paste

Vegan Dairy Substitutes

  • Organic unsweetened soy milk
  • Organic unsweetened almond milk
  • Organic unsweetened coconut milk
  • Organic tofu

Bread

  • Organic Ezekiel sprouted whole grain bread
  • Organic sprouted whole wheat pita bread

Others

  • Whole grain flour
  • Organic peanut powder
  • Organic sushi nori wrap
  • Organic dark chocolate
  • Organic coffee
  • Organic green tea
  • Organic low sodium vegetable broth
  • Hot peppers
  • Amazing Grass Protein Superfood (Powder)

Eating a variety of plant foods satisfies you, prevents chronic diseases, reduces bad cholesterol, promotes energy, gives your metabolism a boost, just to name a few.

Healthy Weight Loss Friendly Foods

To maximum weight-loss, I recommend that you do your best to include the following in your daily diet:

1. Quinoa

The dietary fiber is extremely crucial for weight loss because it ties up fat and cholesterol. One fourth cup of dry quinoa has 6 grams of protein and 3 grams of fiber, and you will also get iron, zinc, selenium, and vitamins. Just a small amount can leave you feeling satisfied.

2. Cinnamon

Several studies have shown that cinnamon is able to stabilize blood sugar levels, meaning it can help curb your appetite, especially in people with type 2 diabetes. It also helps lower your bad cholesterol and boost your metabolism. Stir some into your coffee or tea to add sweetness without adding unwanted calories.

3. Hot Peppers

There is a flavorless chemical in hot peppers called capsaicin and it can help rev up your metabolism and curb your appetite.

hot-tea-1

4. Green Tea

Many studies show that green tea can increase metabolism and fat burning. Additionally, it also helps flush the toxins out of your body and keeps your breath fresh!

5. Grapefruit

Grapefruit is high in fiber and low in calories. Besides, it has so much water that can easily fill you up. My grandpa would eat half of a grapefruit or drink a glass of grapefruit juice before a meal and that helped him lose 1 pound in a week.

6. Watermelon

Watermelon contains 92% of water and is very low in calories. Its super high content of water can hydrate your body and fill you up very quickly. In addition, watermelon has great amounts of vitamins A, B6 and C, lycopene, antioxidants, amino acids, and potassium that boost your immune system.

7. Apples

My lovely water-rich apples can boost the growth of good gut bacteria related to weight loss because of the non digestible fiber. I always eat apples with the peels for extra fiber. Fiber not only fills you up, but it also helps stop you from overeating.

Apples are my favorite snack food because they are nutritious and low in calories and they always satisfy my sweet tooth.   

8. Pears

Pears are low in calories and they contain almost 20% of the body’s recommended amount of fiber. This is a great help when it comes to weight loss. Fiber slows digestion, helps the body feel full, keeps the blood sugar levels steady, and also aids in the absorption of important minerals and vitamins from food.

Instead of drinking fruit juice, chew the whole fruits. If you want more fiber, do not peel the pear because its skin has the highest amounts of fiber.

9. Grapes

Grapes are low in calories. A cup of grapes has about 62 calories. Add grapes to smoothies or oatmeals that have some fat and protein can help minimize the spike in blood sugar and of course keep you full a lot longer. I always keep portion size a cup to help prevent sugar overload.

Grapes are loaded with flavonoids that help reduce weight and provide a natural source of resveratrol, a really powerful antioxidant that have weight loss benefits. So, eat grapes to help you satisfy your sweet tooth.

10. Berries

Berries are packed with vitamin C, water, fiber, several essential minerals and powerful antioxidants that are all linked to weight control. Many studies have shown that people that eat more antioxidants weigh less. In addition, berries are also known for fighting aging, fighting cancer, enhancing bone density, promoting good vision, protecting against the sun’s UV rays, keeping your mind sharp, and more!

BONUS: For more tips on on how to do your vegan meal plan for maximum weight loss, check out the video below!

11. Cucumbers

Cucumbers contain high water content that helps quench your thirst and prevents the need to snack. There are great amounts of essential vitamins and minerals found in cucumbers that are great for weight loss. Cucumbers are rich in nutrients and super low in calories even with a large portion size.

Moreover, cucumbers help detoxify your body, fight cancer, soothe skin, strengthen heart health, prevent headaches, maintain strong bones, improve digestion, and more.

12. Mushrooms

I grew up eating a lot of mushrooms! Even now I eat several mushrooms every single day. Mushrooms are delicious, filling, super low in calories and nutritious. They help with weight loss, protect vital organs, provide Vitamin D, fight cancer, boost energy, improve brain function, strengthen immunity, lower inflammation, protect heart health, and more.

mushroom-1

13. Celery

Celery is loaded with vitamins and minerals and they provide fiber that boosts digestion and weight loss. Its high water content hydrates the body and reduces bloating. One big stalk has only about 10 calories. If you want something crunchy, chew some celery sticks that offer a crisp texture, thus helping satisfy your cravings.

14. Sweet Potatoes

Sweet potatoes are very low in calories (one sweet potato only has about 112 calories), have high water content, and contain antioxidant property. Sweet potatoes’ good complex carbohydrates and high dietary fiber content keep you full, which can really help promote weight loss.

15. Broccoli

Broccoli contains Vitamins A, C, K, B6, B12, magnesium, fiber, protein, phosphorus and even some omega-3 fatty acids. Broccoli is very low in calories and fat and its essential nutrients help support weight loss. In addition, broccoli also helps reduce your cholesterol, prevents your risk of heart disease, prevents cancer development, lower your risk of inflammation, and more!

16. Cauliflower

Cauliflower has zero fat, is notable for potassium contents, contains the cancer-fighting phytonutrient sulforaphane, offers omega-3s, provides a great source of calcium and other vitamins and minerals. Its fiber and vitamin C are very helpful for weight loss.

17. Asparagus

Asparagus is not only very low in calories but is also rich in fiber that can help you feel satiated, keep digestive system moving, and stimulate growth of probiotics. With that being said, asparagus makes it a great food choice for weight loss. Additionally, asparagus contains Vitamins B1, B2, B3, and B6 that help regulate blood sugar level, and that helps stop food cravings and overeating.

18. Potatoes

Potatoes are my favorite comfort food. Potatoes are loaded with fiber, potassium, and vitamin C. Just by eating a medium potato can help me reduce food cravings and satisfy the hunger drive. Starches like potatoes are low in calories, low in fat, and high in carbohydrate. Potatoes always keep me feeling satisfied, and thereby encouraging lasting weight loss.

19. Carrots

Carrots offer so many health benefits, such as boosting a healthy eyesight, improving skin health, preventing constipation, strengthening heart health, fighting bad cholesterol, and lowering blood pressure. Moreover, carrots are low in calories, which makes them a great choice for weight loss. Carrots contain high water and fiber content that promote a feeling of fullness and stop you from bingeing on unhealthy foods.

roasted-corn

20. Corn

Corn is great for curbing your appetite because it is rich in fiber. As we know that fiber can help us feel full longer, which can help prevent us from overeating. Besides supporting weight loss, corn provides the calories for daily metabolism and it is a rich source of vitamins and other minerals.

21. Green Peas

Green peas contain many antioxidants and essential nutrients. Green peas are very filling because of their high amounts of dietary fiber and protein that promote weight loss.

22. Avocados

Avocados are loaded with vitamins, minerals, fiber and healthy monounsaturated fats that can easily fill you up, enable the cells to incinerate fat, reduce cholesterol, minimize your risk of breast cancer, and improve your skin and nails.

23. Beans

Beans are an excellent source of fiber and protein and are low in fat and calories. A cup of black beans has 15 grams of proteins and I love to eat them with vegetables. The slow digestion rate of beans can fill you up, and their abundant fiber is really great for digestion.

 

24. Oats

I love to make oatmeal in the morning because it always keeps me full for a very long time. Oats are fiber-rich and they are very filling. Adding some nuts and berries makes the oatmeal taste even more delicious.

25. Pistachios

I buy unsalted, raw, shelled pistachios all the time. They not only taste delicious, but are also one of the lowest calorie nuts. Pistachios are packed with healthy fats, potassium, vitamins E, and B6 that suppress your appetite, keep you satisfied, boost your immunity, and more.

26. Almonds

Almonds are rich in healthy monounsaturated fats, omega-3 fatty acids, vitamin E, manganese and magnesium, fiber, and protein. They have great fat-burning power because of the healthy fats that help target the fat stored in the abdominal region. Be sure to buy organic, unsalted, raw, whole almonds.

27. Chia Seeds

Chia seeds are loaded with fiber, omega-3 fatty acids, and alpha-linoleic acid, all of which help suppress appetite. I always blend chia seeds into a smoothie, which can leave me feeling full for a long time.

28. Flax Seeds

Flax seeds are rich in fiber, proteins, omega 3 fatty acids, and antioxidants that help promote weight loss, reduce high cholesterol, prevent cancer, and regulate blood sugar. I always add a tablespoon of flax seeds to my smoothies and that helps me feel full, boost bone health, and maintain lean muscle.

29. Lemon

The first thing I do when I wake up in the morning is to drink a big glass of warm lemon water. It not only hydrates my body but also helps flush toxins out of the body. Lemons are also rich in pectin fiber that combats food cravings. In a nutshell, lemons promote weight loss, cleanse your liver, boosts the immunity, improves your skin, and more.

30. Tomatoes

High fiber tomatoes do a great job of stabilizing the blood sugar levels, which helps stave off cravings. Tomatoes are full of powerful antioxidants and lycopene is one of them that helps rev up metabolism.

red-onion-garlic

31. Garlic

Garlic is highly nutritious. My dad likes to crush fresh garlic and eat it with dumplings, rice, and other healthy delicious foods to amp up flavor profiles. Garlic stimulates the production of an antioxidant called glutathione that helps get rid of hormone-disrupting chemicals and it boosts your metabolism and helps stop unhealthy food cravings, hence supporting weight loss.

32. Whole Grains

Whole grains like oats and barley contain great nutritional value, such as vitamin B complex, vitamin E, magnesium, iron, and fiber that help control your appetite. Many studies have shown that people who eat whole grains weigh less than those who only eat very little or nothing in their diet.

33. Bananas

Bananas are loaded with resistant starch that resists the digestion process, which can keep you full for a long time. Additionally, lack of sleep and stress can inhibit weight loss, but the good news is that bananas help you sleep better at night.

34. Dark Chocolate

Dark chocolate contains magnesium, calcium, iron, zinc, copper, potassium and manganese, all of which make it a highly nutritious treat. Dark chocolate has healthy fats that help curb unhealthy food cravings. Besides, dark chocolate helps boost your mood, improve your skin, reduce levels of bad cholesterol, prevent diabetes, and more.

35. Organic Coffee

When caffeine is used correctly (do not drink more than 400 mg a day), it can be a great energy and metabolism boost. In addition to revving up your metabolism, coffee has fat-burning qualities and downing a cup before your workout can boost your performance.

Healthful Meals

All the following meals, are meals that are part of my daily diet. I recommend them because this is how I keep my myself lean, they are healthy and nutritious, and they keep me full throughout the day. Also, they are easy and quick to cook, so you have no excuse not to prepare them. Before you proceed onto my recipes, take note of the following:

  • I drink a glass of warm lemon water first thing in the morning. (squeeze half of a lemon in a glass of warm water).
  • Eat at least 2 to 3 servings of fruits and veggies in every single meal (Don’t worry, veggies have very little calories).

 

Breakfast

Option #1 Breakfast (Powerful Smoothie)

Ingredients

Flax Seeds – 1 tbsp

Hemp Seeds – 1 tbsp

Chia Seeds – 1 tbsp

Frozen Banana – 1

Frozen Organic Strawberries – ½ cup

Frozen Organic Blueberries – ½ cup

Organic Spinach – ½ cup

Cinnamon Powder – ¼ tsp

Turmeric Powder – ¼ tsp

Black pepper – a little bit

Medjool Date – 1

Amazing Grass Protein Superfood – 1 tbsp

Organic Unsweetened Soy milk – 1 cup

Preparation

Put all the ingredients in the blender. Blend it for 60 seconds and enjoy!

Option #2 Breakfast (Delicious Oatmeal)

Ingredients

Organic Oats – ½ cup

Organic Apple – 1 chopped

Organic Frozen Strawberries –  ¼ cup

Organic Frozen blueberries- ¼ cup

Nuts (3 pistachios, 3 macadamia, 3 almonds, 3 cashews, 3 brazil nuts, 3 walnuts, and 3 pecans)

Seeds (sunflower seeds + pumpkin seeds) – 1 tbsp

Maple syrup – ½ tsp

Water – ½ cup

Preparation

Throw the oats and water in a bowl and microwave for 2 minutes. Finally, add the rest of the ingredients on top.

peanut-butter-sandwich

Option # 3 Breakfast (Tasty Fruits + Peanut butter Sandwich)

Ingredients

Organic Peanut Powder – 2 tbsp

Ezekiel Sesame Sprouted Whole Grain Bread – 2 slices

Banana – 1

Preparation

Peel and cut into slices the banana, while the bread is being toasted. Mix 1 tbsp of water to 2 tbsp of peanut powder and stir and then spread it on the toast. Add the banana slices on top of the toast.

 

Lunch

Option #1 Lunch (Pita Sandwich)

Ingredients

Organic Whole Wheat Pita Bread – 1

Spring Mix – 2 cups

Organic Baked Tofu – 2 slices

Avocado – ¼

Hummus – ½ tbsp

Sriracha sauce – ½ tsp

Preparation

Cut the pita bread in half and put it in the toaster. After the bread is toasted, spread the hummus and sriracha sauce inside the pita bread, and throw in the cut tofu, avocado, and spring mix in it.

Option #2 Lunch (Burrito)

Ingredients

Chopped Onion – ½ cup

Cucumber – 2 or 3 strips

Lettuce – as much as you like

Minced Garlic – 3 cloves

Tofu – 2 slices

Sriracha sauce – ½ tsp

1 whole Wheat Tortilla

Water – 1 tbsp

Preparation

Heat water in a skillet over medium heat. Add tofu, cucumber, onion, and garlic; cook for about 8 minutes, stirring constantly. Stir in sriracha sauce and cook until thoroughly heated.

Warm tortilla in the toaster for about 7 to 10 minutes in 400°F. Throw in all the cooked ingredients and the lettuce down the center of the tortilla and roll up.

Option # 3 Lunch (Pad Thai Noodles)

Ingredients

Organic Brown Rice Pad Thai Pasta – 8oz (227g)

Bean Sprouts – 2 cups

2 Sliced Scallions

Chili Paste – 2 tbsp

Brown Sugar – ⅓ cup

Tamarind Paste – 1 tbsp

Lime Juice – 1 tbsp

Soy Sauce – 2 tbsp

Minced Garlic – 1 tsp

Preparation

Bring 8 cups of water to boil. Add the noodles. Reduce heat and simmer for 4 to 5 minutes. Strain. Stir-fry the noodles with chili paste, brown sugar, tamarind paste, lime juice, soy sauce, and minced garlic. Finally garnish with bean sprouts and scallions on top.

 

Dinner

Option # 1 Dinner (Vegan Chowder)

Ingredients

10 chopped Small Red & Yellow Potatoes

Organic Mixed Frozen Vegetables (corn, carrots, green beans, green peas) – 2 cups

Chopped Onion – 1 cup

Organic Low-Sodium Vegetable Broth – 1 carton

Sliced Scallions -¼ cup

Flour – ½ cup

Organic Unsweetened Soy Milk – 3 cups

Organic No-Salt Seasoning – ¼ cup

Cajun Seasoning – 1 tbsp

Garlic Powder – 1 tbsp

Black Pepper – 1 tbsp

Salt – 1 tsp (Optional)

Preparation

Bring vegetable broth, frozen mixed vegetables, potatoes, chopped onion to a boil. Cook till potatoes are soft. Mix flour and soy milk well and pour it in the soup and cook it over medium heat; add all the condiments and stir constantly. Finally garnish it with sliced scallions.

pasta-tomatoes

Option # 2 Dinner (Curry Pasta)

Ingredients

Organic Green Lentil Penne Pasta – 8oz (227g)

2 Sliced Scallions

Edamame Beans – 1 cup

Crushed red peppers – to taste

Lemon – 1/4

Minced Garlic – 1 tbsp

Curry Powder – 1 to 1 ½ tbsp

Water – 1 cup

Soy sauce – 2 tbsp

Chopped basil leaves – 2 tbsp

Sugar – 2 teaspoons (optional)

Salt – ½ teaspoon (optional)

Preparation

Bring 8 cups of water to boil. Add the pasta. Reduce heat and simmer for 4 to 5 minutes. Strain. Stir-fry the noodles with the rest of the ingredients. Finally garnish with scallions on top.

Option # 3 Dinner (Vegan Pizza)

Ingredient

1 Cauliflower Pizza Crust

Fat Free Pizza Sauce – 1 tbsp

Chopped organic baked tofu – ¼ cup

Chopped Bell Peppers – ¼ cup

Chopped Onions -¼ cup

Power Greens or Spinach -1 cup

Nutritional Yeast – 1 tbsp

Black Pepper – ½ tbsp

No Salt Organic Seasoning – 1 tbsp

Garlic Powder – ½ tbsp

Preparation

Preheat the oven in 375°F. Throw all the ingredients on the pizza crust and then cook in the oven for about 30 minutes.

Snacks

Option # 1 (a medium yam)

Option # 2 (an apple + organic powdered peanut butter)

Option # 3 (a cucumber + baby carrots + dry roasted seaweed)

Time To Break A Sweat

Equipment: Your Own Body + Water + Towel

1. Warm Up:

  1. Start with jog in place (light on the toes) – 30 seconds
  2. Butt kicks (heels up to your booty) – 30 seconds
  3. High Knees (lift the right knee up as high as possible, then switch quickly so that the left knee is up before right foot lands) – 30 seconds
  4. Jumping Jacks (jump straight up and spread your feet beyond hip-width apart while bringing your arms and clapping above your head) – 30 seconds
  5. Air squats (bring the feet in between hip and shoulder width apart. Booty up and down. Imaginary seat behind you) – 30 seconds
  6. Jump rope (jump lightly and land soft. Slightly bend the knees when your feet hit the ground) – 30 seconds
  7. Arm circles (rotate the arms forward) – 30 seconds
  8. Arm circles (rotate the arms backward) – 30 seconds

2. Let’s Sweat It All Out:

  1. 4 Exercise Moves. Do Each Exercise 5 Times
  2. 30 Seconds of Work & 15 Seconds of Rest
  3. 1 Minute of Rest In Between Those Exercises

Exercise # 1 X Squat

(Hips drop below the knees. As you come up (arms wide in the air), lift right leg up and cross the left elbow to the right knee while the left leg balances the body then squat down and switch to the other leg)

Exercise #2 Surfer Get Ups

(From a standing position, hit the floor prone as in lower push-up position. Then you pop up into a split stance (right leg forward left leg back) with knees bent as if you’re hopping up onto a surfboard. Then come back down and repeat the whole move on the opposite side)

Exercise # 3 Lateral Burpees

(Start with a plank position with straight arms under the shoulders and jump the feet out to the side and then jump back to start position and immediately jump straight up. Repeat on the other side.

Exercise # 4 Diamond Push Ups

(Get in the push-up position on your knees and make a diamond with those hands, index fingers touch and thumbs touch and make sure your back is flat, and extend your arms. Then Lower the chest to the floor while keeping your back flat. Finally, press right back up to full arm extension.)

3. Cool Down:

  1. Breathe in and out
  2. Hands on the floor, squat down, lift the hips up and squat down again and breathe, stretch through the spine, feel the release in the hamstrings.
  3. Sit your tailbone down and lower your belly between your thighs. Stretch your arms in front of you and relax the forehead on the floor and hold.
  4. Step your right leg out into runners lunge, press the back hip down through the ground, back knee comes down, grab your back foot, and press your hips forward so you’re in quad stretch. Repeat with the left leg.
  5. On your back, lift your right hip and leg, cross it over to your left, while keeping your back and shoulders flat on the ground, feel a stretch in your glute, lower back and hips.
  6. Stand up, cross the fingers behind your back as you straighten out your arms and lift chin to ceiling.
  7. Take your left arm overhead, bend the elbow, pull the elbow with opposite hand. Take the same arm across the chest, pull at the elbow joint, and extend through the shoulder. Switch to the other one.
vegan-water-H20

The Tips Below Will Help You Stay On Track To Your Fitness Goals

1. Drink The H2O

Staying hydrated helps improve digestion and metabolism. As a rule of thumb, women need to drink at least a minimum of 80 ounces of water daily and 120 ounces for men.

2. Get Enough Shut-Eye

Getting 8 hours of sleep every night helps you feel invigorated, build lean muscle, improve mental health and hormonal balance. Poor sleep will pack on the pounds.

3. Schedule Your Workouts

Health is the most precious thing in life. Without it, we have nothing, so make your health and fitness a top priority. Create your own calendar and then cross the days off as you work out and get the job done.

4. Max Out

Go as hard as you can in your workouts, push yourself a little further every day, and don’t get comfortable. Work multiple muscles at the same time and work on switching up your workouts to keep your body guessing.

5. Wear A Good Pair of Shoes

A good, supportive pair of well-fitting sneakers can make your workout and you will immediately feel a difference.

6. Perfect Your Exercise Form

Quality is more important than quantity. Pay attention to form points throughout every workout because it will help you hit your goals quicker and of course prevent unwanted injury.

7. Eat Citrus

Eating foods that contain Vitamin C, such as lemon, grapefruit, broccoli and spinach can inhibit the production of cortisol, a hormone that tells your body to store fat.

8. Fuel Your Workouts

Eat a healthy snack an hour before you train. This way, you’ll have the energy needed to work out harder, get fit quicker, and burn more fat and calories instead of muscle.

9. Pick A Weigh Day

The key to tracking your weight is consistency. Pick a specific day and time, use the same scale, and wear the same amount of clothing to weigh yourself at least once a week.

10. Be Patient & Positive

Patience, fortitude, and being positive can really help you be committed to your workout routine and keep you on your way to creating an active lifestyle and making healthy choices.

Patience, fortitude, and being positive can really help you be committed to your workout routine and keep you on your way to creating an active lifestyle and making healthy choices.

Conclusion

At the end of the day, your health should always be your first priority because without the health, we literally have nothing. The gift of health is keeping us alive, so do not ever take our health for granted. Be grateful then you will thrive.

Now let’s fuel our attractive bodies with nutrient dense whole foods, and get moving.

But most importantly, let’s show everyone that we vegans are HEALTHY and SEXY!

If you have any question while on your weight-loss journey, please ask me on the comment section below and I will happily respond. And please share this helpful article on your favorite social media platform!

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