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7-Day Step By Step Health Diet Plan for a Vegan

There is an emerging trend among celebrities and common people as well – switching to vegan diet. The inclination towards veganism is due to many of its benefits including the success of weight loss. After trying a number of ways for shedding that extra fat, people have found vegan diet as the most effective tool in bringing the transformation which makes the body rock.

A pure vegan diet just cuts off all types of meat as well as animal products including milk and eggs. A traditional vegan diet is a rich platter of whole grains, seeds, nuts, vegetables, fruits, and legumes. Moreover, some dieticians even eliminate wheat while making a diet plan in order to make it gluten-free.

At the outset, it may be difficult for a vegan to follow a narrow food platter. However, the delicious diet enriched with nutritional value and a variety of options keep you motivated along with helping you to shed those extra calories.

If you have recently transformed to a vegan, and find it difficult to get the vegan options, you have got a perfect health diet plan for a week just at your hand right here.

Start your week with a delicious new vegan health diet plan.

Monday – Squeeze Down Those Monday Blues

Breakfast

Break that Sunday long-night fast with orange and banana smashed on a multigrain toast and a glass of soya milk.

Orange

Photo by Tim Gouw on Unsplash

Lunch

As a starting of the week, Monday lunch must be packed with more energy and diet should be protein rich. Prepare chickpea and couscous salad including grated carrot garnished with nutritional rich yeast flakes.

Evening Meal

Wholemeal wrapped filled with baked beans, spicy noodles and vegetables.

Snacks

A cup of sugar free coffee or a glass of strawberry smoothie made with fortified plant milk, almonds, strawberries and a few cashew nuts.

Tuesday – Get Set To Reach the Target

Breakfast

Porridge made of semolina and nuts. Sprinkle cherry tomatoes, spring onions, and parsley.

tomato

Photo by Vince Lee on Unsplash

Lunch

A wholesome dish of tortillas filled with sweetcorn, grated carrot, humus and nutritional flax seeds as a choice to decorate your tasty dish.

Evening Meal

Boiled rice with spicy lentils followed with salad loaded with high amount of lettuce.

Snacks

A glass full of fortified soya milk enriched with cashews, almonds, and hazel nuts.

Wednesday – A Midway to Energize

Breakfast

Vegan friendly muesli richly assorted with fortified plant yoghurt and a tablespoon of fortified yeast flakes and berries.

Lunch

Baked potatoes with green salad and humus.

Evening Meal

Vegan meatballs* or chopped vegan sausages* in a spicy green sauce with peas and sweetcorn mixed with brown rice topped with nutritional linseeds.

  • Vegan meatballs are totally vegan and can be found in supermarkets.
  • Chopped vegan sausages are also found in supermarkets.
  • Some stores also make customized vegan sausages as per the requirement.

Snacks

A glass of fortified plant milk, almonds, banana, pistachio and a couple of cashew nuts.

Thursday – Time to Set a Milestone

Breakfast

Banana and peanut butter on brown bread and a glass of fortified soya milk

Lunch

Chickpea mixed with couscous salad with an addition of grated beetroot topped garnished with 5g fortified yeast flakes.

Evening Meal

Low flame stir-fried marinated calcium set tofu and vegetables with rice noodles.

Snacks

A small bowl of almonds, cashews, Brazil nuts, raisins and blueberries.

Friday – The Party Begins

Breakfast

A glass of fortified plant milk garnished with one or two cherries and a muffin.

Lunch

Wholewheat spaghetti and soya mince* enriched with grated carrot and topped with nutritional yeast flakes.

*Soya mince is easily available at super markets or health food stores. Muffins especially prepared for vegans are also available at healthfood shops.

Evening Meal

Wholemeal wrap stuffed with spicy noodles, vegetables and beans.

Snacks

Fortified plant yoghurt topped with chopped apple and banana. Add a couple of hazel nuts and cashews for an additional nutrition.

Saturday – Full on Party

Breakfast

Wheat biscuits and fortified plant milk with a nutritious addition of six walnuts and diced banana.

When buying biscuits ensure that they are made for vegan.

Lunch  

A rich platter of pasta salad and beans garnished with fortified nutritional yeast flakes.

Mixed bean salad is available in super stores. Special cooked beans are also available.

Evening Meal

Chickpea, pepper curry and sweet potato with peas mixed in brown rice.

Snacks

Fortified soya yoghurt, satsumas, an apple and a couple of Brazil nuts.

Sunday – Time to Relax and Rejuvenate

Breakfast

Baked beans, onion and mustard wholesome toast sprinkled with fortified flax seeds.

Lunch

Vegetable pasta and tomato soup with an addition of salad topped with olives.

Evening Meal

Baked sweet potato with seitan steak and cooked vegetables followed by fortified soya yoghurt topped with apple slices.

Snacks

Banana smoothie made using soya milk, walnuts with a couple of hazel nuts topped with pistachio.

This is an excellent vegan health diet plan for beginners as well as strict vegans. You can easily follow this plan and can see how your body rocks easily.

A vegan diet should also be supplemented with major vitamins and mineral supplements. The major nutritional supplements include vitamin D, Vitamin B12, Iodine and omega-3 fatty acids.

If you really find this diet plan working for you, then don’t miss to help your other vegan partners by sharing this plan. Be a part of their journey of becoming a strict vegan and enjoy being a vegan Samaritan. Do you have any vegan plan at hand? Do share with us in the comment section below.

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