Follow This 7-Day Vegan Meal Plan to Help You Shed Pounds.

Those looking forward to shedding a few extra kilos might want to consider a low-fat diet. Consuming a low-fat vegan diet might be quite helpful if you want to lose weight. This has been published in the Journal of the American College of Nutrition by the Physicians Committee for Responsible Medicine. This journal showed that eating a low-fat vegan diet is quite effective for losing weight.

A low-fat vegan diet generally consists of whole grains, legumes, fruits, and vegetables. You need to limit plant fats like avocado, nuts, seeds, and oil. The study stated that eating a low-fat vegan diet showed visible results. This diet helps in weight loss, maintaining cholesterol and insulin levels, and improving body composition. Eating a diet constituting fresh fruits, veggies, legumes, and whole grains that are naturally low in calories helps lose weight faster. A low-fat vegan diet is also devoid of processed foods that are generally higher in calories.

Transitioning to a low-fat diet has its perks. You are consuming foods that are low in calories and fats. You are eating less processed foods that are high in sugar. Eating whole grains and beans that are rich in fiber significantly improves your digestion and gut health. Eating a balanced plant-based diet that has all the nutrients like protein, complex carbohydrates and fats is essential for your optimal health.

 

Plant-based diets are mostly recommended when you want to lose weight. Since vegetables have lesser calories than animal products. Plant-based foods are also low in saturated fats and cholesterol, which is otherwise found abundantly in red meat and cheese. However, to lose weight by following a vegan diet you need to keep in mind certain points :

 

  • Focus on eating nutrient-dense food instead of empty calories.
  • Eat a balanced diet instead of going on a crash diet and starving.
  • Do not binge on desserts or vegan foods that are processed.
  • Maintain your meal timings.
  • Do not skimp on your protein intake.
  • Keep yourself hydrated.
  • Exercise regularly.

 

At Root’D, we have the best vegan meal plans in Dubai, Abu Dhabi, and Sharjah. Each plan is devised according to your goals and needs. We have a vegan weight loss meal plan that is low in calories and might help shed a few extra pounds. You need to keep in mind the points stated above if you want to lose weight healthily.

 

In this blog, we will share with you a low-calorie abu dhabi meal plan  that might aid in shedding some extra weight.

 

Day 1

Breakfast

Overnight Turmeric Orange Oats – Oats are full of fiber and it is an ideal food choice when you are trying to lose some weight. Our overnight oats soaked in oat milk with a pinch of turmeric are a healthy treat. We have added delicious and healthy superfood goji berries, orange, apricots, and coconut.

Calories – 297

Carbs – 8.2

Protein – 6.6g

Fiber – 6.7

Fats – 8.6

 

Lunch

Plant Quinoa Salad – This delicious salad is made with mixed greens, black beans, chickpeas, and quinoa. Sprinkled with chopped almonds and flavored with miso paste to further enhance the taste. It is fresh, hearty, and filled with flavor.

Calories – 352

Carbs – 49

Protein – 14.2g

Fiber – 10.6

Fats – 12.8

 

Dinner

Tomato Lentil Stew – Nothing can beat the comfort and satisfaction you get from a hearty stew. Made with protein-rich puy lentils, in a thick tomato paste and almond milk. The mouthwatering fragrance comes from rosemary.

Calories – 346

Carbs – 71.3

Protein – 14.5g

Fiber – 12

Fats – 3

 

Day 2

Breakfast

Peanut Butter on Toast – A simple, comforting and delicious breakfast. Smooth and luscious peanut butter spread on a piece of toast topped with fresh blueberries.

Calories – 298

Carbs – 30.6

Protein – 9.5g

Fiber – 5.9

Fats – 16.9

 

Lunch

Chickpea Curry with Brown Rice – Chickpeas, carrots, and zucchini simmered in coconut milk, flavored with fragrant masala and curry powder. A spoonful of this flavorful curry on brown rice is the ultimate definition of comfort food.

Calories – 346

Carbs – 51.1

Protein – 11.6g

Fiber – 9.8

Fats – 11.9

 

Dinner

Cauli-Kale Pesto Bowl with Black Bean Quinoa Croquetas – A tasty bowl with delicious and healthy ingredients awaits you for dinner. This has a variety of different components like black beans, zucchini, cauliflower, olives, and kale. The crunch factor comes from sunflower seeds. The addition of basil and parsley adds a beautiful herby aroma that brings together all the flavors.

Calories – 350

Carbs – 21.5

Protein – 17.6g

Fiber – 12.4

Fats – 21.7

 

Day 3

Breakfast

Apple Tart Granola with Milk – An ideal breakfast option, granola is healthy, tasty, and filling. Delicious dried apples and granola soaked in almond milk and topped with crunchy sunflower and pumpkin seeds. A filling breakfast option that will kickstart your day on a healthy note.

Calories – 300

Carbs – 27.1

Protein – 5.9g

Fiber – 6.6

Fats – 18.7

 

Lunch

Balela Salad – This Mediterranean-style chickpea salad is so simple yet has depths of flavors. Made with fresh veggies like capsicum, cucumber, cherry tomatoes, and spinach. We have added herbs like mint and parsley to add a whiff of freshness. The crunch factor comes from the pine nuts. The icing on the cake is the addition of fresh homemade tofu feta cheese.

Calories – 350

Carbs – 26.3

Protein – 14.3g

Fiber – 10

Fats – 20

 

Dinner

Baked Courgette Lasagne – Yes, you heard it right! We have the yummiest vegan lasagne made from courgette or zucchini that you have ever tasted.

Calories – 358

Carbs – 57

Protein – 17g

Fiber – 14.3

Fats – 10.7

 

Day 4

Breakfast

Savory Masala Pancakes – A savory kick in the morning is just what you need to fuel your day. Flavorful gluten-free, savory pancakes that you cannot resist devouring.

Calories – 300

Carbs – 42

Protein – 7.5g

Fiber – 7

Fats – 11.9

 

Lunch

No eggs Quinoa Stir-fried – Made with delicious stir-fried silken tofu, a handful of fresh veggies, and quinoa. Tossed in sesame oil and sprinkled with bean sprouts. So fresh and so delicious.

Calories – 350

Carbs – 32.4

Protein – 17.3g

Fiber – 7.4

Fats – 16.4

 

Dinner

Authentic Falafel Bowl – This Middle Eastern delight is such a treat for your taste buds. Tomatoes, olives, tabouleh, and chickpea falafel on a lettuce bed with tahini dressing. A delicious dinner that will have your tastebuds rejoicing.

Calories – 350

Carbs – 37.5

Protein – 14.7g

Fiber – 13.8

Fats – 13.1

 

Day 5

Breakfast

Spanish Potato Omelet – We all love something sweet, but a savory breakfast in the morning prepares your tastebuds for an exciting spread ahead. Your palate will open up and you can further appreciate the taste of your food. Our delicious Spanish potato omelet has a beautiful texture and an even better taste.

Calories – 300

Carbs – 27.2

Protein – 12.4g

Fiber – 5.9

Fats – 15.8

 

Lunch

Barley Mushroom Risotto – Presenting to you a risotto with a twist. It is made with three different kinds of mushrooms and barley instead of rice. We used white bottom, brown, and portobello mushrooms. A pinch of nutritional yeast adds a cheesy flavor to our risotto.

Calories – 350

Carbs – 43

Protein – 8.4g

Fiber – 5.4

Fats – 16

 

Dinner

Sri Lankan Jackfruit Curry with Rice – Exotic jack fruit from the lovely Sri Lankan lands simmered in coconut milk. Each strand pulls apart and melts in your mouth after being slow-cooked in a delicious base of coconut milk, tomatoes, and curry powder.

Calories – 350

Carbs – 34

Protein – 3.4g

Fiber – 2.8

Fats – 22.4

 

Day 6

Breakfast

Mushroom Quesadillas – Tasty white bottom mushroom quesadillas, with a side of pico de gallo and mixed greens. Let your tastebuds relish this deliciousness and savor its flavor.

Calories – 300

Carbs – 35.6

Protein – 6g

Fiber – 3.3

Fats – 14.8

 

Lunch

Eggplant Fateh – Light on the stomach and high on flavor, our eggplant Fateh is the perfect lunch on one of those busy days. Sumac adds an exotic flavor to our fateh. Pomegranate seeds add acidity to the whole dish. This lovely meal comes with a side of pita bread that you will love to devour.

Calories – 350

Carbs – 26.8

Protein – 7.8g

Fiber – 3.8

Fats – 23.7

 

Dinner

Potato & Quinoa Soup – It is a hearty soup made with homemade vegetable stock and coconut cream, to make it filling, we have added quinoa and corn. A pinch of oregano gives this soup an appetizing aroma.

Calories – 345

Carbs – 54

Protein – 10g

Fiber – 6.4

Fats – 19

 

Wasn’t that a tantalizing spread of the most delicious vegan dishes? Each dish has components that are balanced in nutrition and as well as taste. Your body is getting its share of nutritional requirements, and it’s low in calories. This diet will not starve your body of nutrients. Instead, it might help you lose weight healthily and steadily. One must also try to lead a balanced lifestyle, get enough sleep and exercise to obtain the best results.

 

Subscribe to Root’D and select your meal plan according to your taste and preferences. We have a low-calorie meal plan that might aid in losing weight. We have the best vegan weight loss meal plan in Dubai, Abu Dhabi, and Sharjah. For the best healthy meal plan deliveries in UAE, subscribe to Root’D.

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