Protein sources for vegan diet

Three-week Vegan Weight Loss Menu

Here is a meal by meal simple  vegan weight loss plan

Week 1

Day 1
Breakfast
Oatmeal made with raisins topped with a banana and soymilk
Whole-wheat toast and jam
Calcium-fortified orange juice

Snack
Apple

Lunch
Potato Vegetable Soup
Veggie burger on a whole-grain bun
Fruit cup

Snack
Non-fat soy latte

Dinner
Miso soup
Vegetable stir-fry made with broccoli, carrots, and bok choy
Low-fat tofu
Brown rice
Sliced mangoes

Day 2
Breakfast
Quick Breakfast Pudding
Whole-wheat bagel and jam
Grapefruit wedges

Snack
Banana

Lunch
Hummus pita stuffed with veggies
Lentil soup
Baby carrots
Pretzels

Snack
Baked tortilla chips and salsa

Dinner
Pasta with Roasted Vegetables
Whole-wheat French bread
Fruit salad

Day 3
Breakfast
Whole grain cold cereal (like Shredded Wheat) topped with soymilk and berries
Strawberry Smoothie

Snack
Toasted pita bread with Lentil Pâté

Lunch
Black Bean Burritos
Baked tortilla chips
Spanish Bulgur
Fruit salad

Snack
Plum

Dinner
Broccoli with Kasha and Black Bean Sauce
Salad with non-fat dressing
Whole-wheat breadsticks

Day 4
Breakfast
Tofu Scramble
Whole-wheat toast with jam
Orange slices

Snack
Banana

Lunch
Sandwich made with whole-wheat bread, fat-free vegetarian turkey slices, lettuce, tomato, and mustard
Baked chips
Apple
Baby carrots

Snack
Whole wheat pita toasted and topped with Maple Potato Spread

Dinner
Indian Split Pea Dahl
Golden Mushroom Soup
Grapes
Gingerbread

Day 5
Breakfast
Oatmeal topped with maple syrup
Apple Oat Muffins
Calcium-fortified orange juice

Snack
Celery sticks dipped in Creamy Dill Dressing

Lunch
Almost Instant Black Bean Chili
Fat-free crackers
Salad with fat-free dressing
Apple

Snack
Brown rice cakes topped with jam

Dinner
Hearty Barbecue Beans
Veggie hot dog
Braised Collards or Kale
Fruit salad
Cornbread

Day 6
Breakfast
Banana French Toast
Fat-free soy sausage
Orange Julius

Snack
Air-popped popcorn

Lunch
Thai Wraps
Carrot sticks
Fruit salad

Snack
Dried figs

Dinner
Vegetable plate made with

Day 7
Breakfast
Muesli
Whole-wheat English muffin with apple butter
Grapefruit juice

Snack
Vegetable juice and pretzels

Lunch
Missing Egg Sandwich
Baked chips
Apple

Snack
Soy yogurt topped with fruit or whole grain cereal

Dinner
Snack
Plum

Dinner
Broccoli with Kasha and Black Bean Sauce
Salad with non-fat dressing
Whole-wheat breadsticks

Week 2

Day 1
Breakfast
Whole grain cold cereal with low-fat rice milk and strawberries
Whole-wheat bagel with hummus
Apple juice

Snack
Rice cakes with Garlic Bean Dip

Lunch
Mushroom Barley Soup
Soy hot dog on whole-wheat bun
Melon wedges

Snack
Soy yogurt

Dinner
Vegetarian Swiss Steak
Applesauce
Golden Potatoes
Sautéed Broccoli with Ginger
Banana Pudding

Day 2
Breakfast
Yam Spice Muffins
Sliced melons, grapes, and bananas topped with low-fat granola
Calcium-fortified orange juice

Snack
Dried figs

Lunch
Quickie Quesadillas
Carrot sticks
Mango slices

Snack
Cranberry Papaya Juice

Dinner
Simple Pasta Supper
Garlic Bread
Mixed salad greens with low-fat dressing
Gingered Melon Wedges

Day 3
Breakfast
Baked Oatmeal
Soy sausage
Grapefruit juice

Snack
Banana

Lunch
Hummus sandwich on whole-wheat bread
Corn and red pepper salad
Baked chips
Apple

Snack
Sorbet with fruit

Dinner
Black Bean Pueblo Pie
Sure-Fire Roasted Vegetables
Summer Fruit Compote

Day 4
Breakfast
Cream of wheat cereal with jam swirled in
Banana
Orange juice

Snack
Grapes

Lunch
Sloppy Joes
Mixed green salad
Baked chips

Snack
Toasted pita wedges with Spicy Black Beans and Tomatoes

Dinner
Ginger Noodles
Steamed edamame (green soybeans)
Strawberry Applesauce

Day 5
Breakfast

Wheat flake cereal with raisins and soymilk
Whole-wheat toast with jam
Grapefruit half

Snack
Air-popped popcorn

Lunch
Submarine Sandwich
Baby carrots
Baked beans

Snack
Chilled Cucumber-Dill Soup

Dinner
Lentil Burgers
Roasted Sweet Potato Wedges
Salad of Color
Gingerbread Cookies

Day 6
Breakfast
Oatmeal with dried fruit and ground flaxseed
Half whole-wheat bagel with raspberry jam
Orange juice

Snack
Low fat granola bar

Lunch
Banana and Raisin Sandwich
Low-fat whole-wheat crackers
Hoppin’ John Salad

Snack
Soy yogurt topped with whole grain cereal

Dinner
Bean Curd in Sweet and Sour Plum Sauce
Brown Rice
Asian Fusion Salad
Apple Crisp

Day 7
Breakfast
Fruited Breakfast Quinoa
Applesauce with cinnamon
Orange juice

Snack
Banana

Lunch
Lentil Salad
Whole-wheat roll with jam
Tossed salad with Basic Flax Oil and Vinegar Dressing

Snack
Low-fat crackers with Cheesy Garbanzo Spread

Dinner
Penne with Fresh Spinach, Tomatoes, and Olives
Bruschetta
Rootin’ Tootin’ Salad
Nutty Fruitballs

Week 3

Day 1
Breakfast
Spiced Pumpkin Pancakes
Grapefruit and orange wedges
Green tea

Snack
Creamy Chocolate Pudding

Lunch
Meatball sandwich made with Spaghetti Balls
Stuffed Tomato Salad
Carrot sticks

Snack
Baked chips and salsa

Dinner
Neat Loaf
Zucchini Skillet Hash
Whole-wheat rolls
Brownies

Day 2
Breakfast
Black Beans with Salsa on Toast
Apple juice

Snack
Half a whole-wheat bagel with hummus

Lunch
Lentils Soup
Sandwich made with veggie deli slices, lettuce, tomato, mustard, and whole-wheat bread
Tossed salad

Snack
Orange

Dinner
Tempeh Broccoli Sauté
Yams with Cranberries and Apples
Brown rice
Fruit cup

Day 3
Breakfast
Whole grain cold cereal with sliced bananas and rice milk
Pumpkin Spice Muffins
Tea

Snack
Sorbet with Berry Sauce

Lunch
Chunky Ratatouille Sauce over whole-wheat pasta
Fruit cocktail in light syrup

Snack
Pita wedges with Tofu Spread

Dinner
Veggie Confetti Couscous
Tofu Tacos
Cucumber, Mango, and Spinach Salad
Pumpkin Custard Pie

Day 4
Breakfast
Breakfast Rice Pudding
Whole grain toast with apple butter

Snack
Air-popped popcorn topped with Sesame Salt

Lunch
Corn Chowder
Veggie burger on a whole grain bun
Tossed salad with fat-free Italian dressing

Snack
Schoolyard Oatmeal Cookies

Dinner
Tamale Pie
Steamed Asparagus with Raspberry Sauce
Tofu Vegetable Soup
Sliced kiwifruit and grapes

Day 5
Breakfast
Cornmeal Pancakes
Cantaloupe wedges
Calcium-fortified orange juice

Snack
Chocolate Banana Smoothie

Lunch
Kale-and-Rice Chowder
Whole grain roll

Snack
Plum

Dinner
Vegetable Rotini with Ginger Peanut Sauce
Cucumbers with Creamy Dill Dressing
French bread

Day 6
Breakfast
Tofu French Toast
Sliced bananas
Cranberry juice

Snack
Soy yogurt with chopped fruit added

Lunch
Veggie burger on whole-wheat bun
Vegetarian baked beans
Fresh Spinach Salad

Snack
Fresh Collard Apple Juice

Dinner
Homestyle Squash and Pinto Beans with Rice
Warm corn tortillas
Sliced mangoes
Tossed salad

Day 7
Breakfast
Oatmeal topped with cinnamon and soymilk
Honeydew melon
Calcium-fortified orange juice

Snack
Low-fat crackers with hummus

Lunch
Pasta Salad
Karen’s Sloppy Tofu
Baked potato chips

Snack
Fresh Collard Apple Juice

Dinner
Ravioli with Fresh Mushrooms and Tomato Sauce
Creamy Beet Soup
Tossed salad with low-fat vinaigrette
Fruit cup




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