Following a vegan diet—or even just including more plant-based foods in your routine—can be a healthy and delicious approach to eating. Research has shown that cutting back on animal products and eating more beans, whole grains, fruits, vegetables, nuts and seeds is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, you may have an easier time losing weight on a vegan diet, thanks to fiber-rich foods, which help you feel full and satisfied throughout the day.
At 1,200 calories, this vegan meal plan sets you up to lose a healthy 1 to 2 pounds per week and includes a variety of nutritious foods and balanced meals to make sure you’re getting the nutrients you need each day. Whether you’re a full-time vegan or just looking for healthy vegan recipe ideas, this plant-based meal plan makes for a week of wholesome eating.
Looking for a different calorie level? See our 1,500-calorie and 1,800-calorie vegan meal plans.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How to Meal Prep Your Week of Meals
Make a batch of the Vegan Pancakes to have for breakfast on Days 1, 5 and 7. Store the cooked pancakes in a single layer in an airtight container and freeze until ready to eat; reheat in the microwave.
Cook a batch of Basic Quinoa to have for lunch on Day 2 and dinner on Day 5.
Make the Quinoa & Chia Oatmeal Mix to have on Day 4. Store the dry mix in an airtight container for up to one month.
Looking for More? See all of our healthy vegan meal plans for more inspiration.
Day 1
Breakfast (296 calories)
Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.
A.M. Snack (150 calories)
3/4 cup edamame pods, seasoned with a pinch of salt
Lunch (245 calories)
P.M. Snack (30 calories)
Dinner (499 calories)
Daily Totals: 1,221 calories, 50 g protein, 137 g carbohydrates, 38 g fiber, 59 g fat, 1,586 mg sodium
Day 2
Breakfast (262 calories)
A.M. Snack (100 calories)
1/2 cup edamame pods, seasoned with a pinch of salt
Lunch (360 calories)
Dinner (500 calories)
Daily Totals: 1,222 calories, 48 g protein, 153 g carbohydrates, 46 g fiber, 53 g fat, 1,370 mg sodium
Day 3
Breakfast (266 calories)
A.M. Snack (114 calories)
2 Tbsp. pumpkin seeds (pepitas)
Lunch (325 calories)
P.M. Snack (62 calories)
2 cups air-popped popcorn
Dinner (446 calories)
Meal-Prep Tip: Save 1 serving of the Roasted Cauliflower & Potato Curry Soup for lunch on Day 4.
Daily Totals: 1,213 calories, 49 g protein, 132 g carbohydrates, 34 g fiber, 57 g fat, 1,760 mg sodium
Day 4
Breakfast (296 calories)
Meal-Prep Tip: Make the Quinoa & Chia Oatmeal Mix and store it in an airtight container for up to one month.
A.M. Snack (30 calories)
Lunch (309 calories)
P.M. Snack (114 calories)
2 Tbsp. pumpkin seeds (pepitas)
Dinner (472 calories)
Daily Totals: 1,222 calories, 51 g protein, 177 g carbohydrates, 40 g fiber, 40 g fat, 1,327 mg sodium
Day 5
Breakfast (296 calories)
Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.
Lunch (325 calories)
P.M. Snack (100 calories)
1/2 cup edamame pods, seasoned with a pinch of salt
Dinner (487 calories)
Daily Totals: 1,208 calories, 44 g protein, 149 g carbohydrates, 33 g fiber, 50 g fat, 1,253 mg sodium
Day 6
Breakfast (262 calories)
A.M. Snack (17 calories)
1/4 cup hummus2 medium celery stalks, cut into sticks
Lunch (308 calories)
Dinner (525 calories)
Daily Totals: 1,211 calories, 51 g protein, 118 g carbohydrates, 32 g fiber, 65 g fat, 2,065 mg sodium
Day 7
Breakfast (296 calories)
Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.
A.M. Snack (62 calories)
Lunch (325 calories)
P.M. Snack (93 calories)
3 cups air-popped popcorn
Dinner (434 calories)
Daily Totals: 1,209 calories, 45 g protein, 144 g carbohydrates, 32 g fiber, 51 g fat, 1,732 mg sodium
You Did It!
Congratulations on finishing this vegan weight-loss meal plan. Maybe you followed along with every single meal and snack or perhaps you just used it as an inspirational guide for following a vegan diet. Either way, we hope you found this plan interesting, delicious and informative. Following a plant-based diet is a healthy way to lose weight and keep it off.
Dining and Cooking