7-day Vegan diet meal for healthy living

7-day Vegan diet meal for healthy living

Vegan-diet is one of the healthiest choices which includes complete plant based diet. It not only helps to reduce calories intake but also helps to reduce weight and live healthily. Consuming green leafy vegetables, fruits, a handful of nuts and grains help to reduce the risk of various life threatening diseases like diabetes, cancer, heart-related disease etc. Fruits and vegetables are full of fibre thus they eventually aid weight loss and make the process of digestion easy. It enriches the body with essential proteins, vitamins and minerals. It’s not only the non-vegetarian food, that can bless your body with essential nutrients, however vegan diet too can help your body to in multiple ways. (Also read: Why you should give up dairy right now)

Here is a 7-day vegan diet plan:

Day 1
Breakfast (295 calories, 10 gm protein)
Try to eat 2 Vegan Pancakes with the topping of your favourite fruit along with 1/4 cup blackberries. You can add peanut butter (1tsp.)

Midmorning snack: (97 calories, 9 gm protein)
You can eat 1/3 cup edamame pods with a pinch of salt and pepper.

Lunch (303 calories, 16 gm protein)
Your lunch should be full of beans. You can have 2 slices of whole wheat bread and 1/3 cup of white beans, sprouts, cucumber filled in the toast. Add 1 teaspoon of unsalted roasted sunflower seeds

Evening Snacks (30 calories, 8 g protein)
Try to have a small plum.

Dinner (499 calories, 16 g protein)
A plate full of falafel and hummus.

Day 2 (Also read: What Are The Benefits Of Dash Diet Plan)
Breakfast: (Around 262 calories and 10gm of protein)
You should eat a muffin with 1 tsp of peanut butter.

Mid morning snack: (Around 117 calories and 5gm of proteins)
Take 1/4 cups of hummus and celery stalks(2 may be)

Lunch (Around 333 calories, 15 gm of protein)
Make a salad of 1/2 cucumber, 1/2 cherry tomatoes, red onions, olives, green beans and eat them You can add olive oil and salt and pepper to make it taste good.

Dinner (Around 500 calories, 20 gm of protein)
Eat Quinoa bowl mixed with black beans, avocado, fresh cilantro in equal proportion.

Day 3
Breakfast (Around 275 calories, 8 gm of protein)
Take a slice of whole wheat bread and roast it. Apply some peanut butter and chia seeds on it. You can add some cinnamon on it to add taste to it. Besides this, take one banana.

Mid morning snack (Around 162 calories, 15 gm of protein)
Take half a cup of edamame pods with a pinch of salt.

Lunch (Around 347 calories, 15 gm of protein)
Take Quinoa Chickpea Salad with hummus. Include chickpeas, sunflower seeds, parsley. quinoa, green beans into it and add red pepper. You can toss it with hummus and lime juice as well.

Dinner (Around 434 calories, 12 gm of protein)
Take a vegetable bowl

Day 4
Breakfast (Around 296 calories, 15 gm of protein)
Take 1/3 cup of Quinoa and oatmeal. Drink 1/4 cup of soymilk.

Mid morning snack (Around 127 calories, 5 gm of protein)
You can have 2 tablespoons full of pumpkin seeds.

Lunch (Around 325 calories, 18 gm of protein)
Make a green salad with green beans, beetroot, cilantro, edamame. Add some olive oil and vinegar to it, you can sprinkle salt and pepper on the same.

Dinner (Around 445 calories, 12 gm of protein)
Take a cup of chickpea and quinoa and cook them together to make your meal for dinner.

Day 5
Breakfast (Around 295 calories, 10 gm of protein)
You can now have 2 vegan pancakes with peanut butter and 1/2 cup of blackberries.

Lunch (Around 315 calories, 7 gm of protein)
A serving of chickpea curry and whole wheat pita bread roasted.

Evening Snacks (Around 130 calories, 12 gm of protein)
Edamame pods with a pinch of salt.

Dinner (Around 473 calories, 21 gm of protein)
You can take stuffed sweet potatoes with hummus dressing. You can add kale, black beans and sweet potato.

Day 6
Breakfast: (Around 281 calories, 8 gm of protein)
A slice of whole wheat toasted bread with peanut butter. You can also eat one banana.

Mid morning snack: (Around 91 calories, 4 gm of protein)
You can take 3 tablespoons full of hummus and 2 medium sized celery stalks.

Lunch (Around 345 calories, 19 gm of protein)
Tak 2 slices and make a vegetable toast. Add white beans, hummus, cucumber, sprouts, sunflower seeds

Dinner (Around 490 calories, 18 gm of protein)
Eat a bowl full of chickpea and quinoa bowl. Add cucumber slices, cherry tomatoes, avocado and chickpeas. Add some salt and pepper.

Day 7
Breakfast (Around 262 calories, 10 gm of protein)
Take a muffin with peanut butter.

Lunch (Around 318 calories, 19 gm of protein)
You can also have a green Salad with Edamame & beetroot. Add cilantro and sunflower seeds. Add olive oil and salt and pepper.

Evening Snack (Around 190 calories, 8 gm of protein)
You can eat 2 teaspoons full of pumpkin seeds

Dinner (Around 446 calories, 13 gm of protein)
Take roasted cauliflower and potato curry soup. A whole wheat pit bread, roasted with 1/3 cup of hummus. (Also read: GM Diet Plan: How To Lose Weight In Just 7 Days)

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