30 day vegan diet -weight loss Without Exercises meal plan at home. By following our plan you can seen a lot of changes in your body and in just 30 days you loss weidgt upto 7kgs by just maintain the consistency in your 30 days vegan diet plan. You just have to do select the start day of your weight loss vegan plan.
The whole 30 day vegan meal plan pdf was divided into 4 weeks from day 1 to day 30. By the ingredients at your home you can simply prepare so many of dishes that are in our plan,but some of the ingredients you have bring it from out side. Let’s check it out our 30 Days Vegan Diet -Weight Loss plan weekly wise
30 Day Vegan Diet Overview
I decided to go vegan for 30 days, cutting out meat, fish, dairy, and eggs. This was a big change for me because I usually eat a lot of non-vegan foods. But I wanted to try it out and help the environment, so I went for it. During this time, I wrote down my thoughts and experiences.
Without animal products, I ate more carbs, vegetables, and healthy fats. I tried substitutes like nutritional yeast instead of Parmesan cheese, vegan Worcestershire sauce to add flavor to proteins, and coconut yogurt for creaminess. My breakfast stayed pretty much the same, with choices like Everything Bagel Avocado Toast and Peanut Butter & Jelly English Muffins. For lunch and dinner, I ate plant-based dishes, but I sometimes missed the texture and taste of seafood and meat. Even with the challenges, I found that my body and mind adjusted to this new way of eating surprisingly quickly.
Week 1 (Day 1-7)
Almost you can eat all types of vegetables but you have to avoid some them like starch contained items like potato, sweet potato, beetroot and pumpkin and also avoid sugar items like sweets and ice creams. Ycan also add some extra ingredients that are you known. I am providing only some of them in the below table.
| FRUITS | NUTS & SEEDS | Vegetables | Grains | Legumes | Oils |
| avocado | crushed peanuts | cucumber | wholemeal breads, flour,wraps | brown lentils | Olive oil |
| strawberries | ground flaxseed | garlic | rolled oats | kidney beans | Sesame oil |
| lemon | pepitas | ginger | brown rice | canned cannellini beans | |
| kiwi fruit | sunflower seeds | mushrooms | tortillas | chickpeas |
Week 2(Day 8-14)
Before going to follow the plan you have check how much calories has to taken per a day. You can check by using BMI calculator. You may also add the week 1 ingredients to the week 2 plan.
| FRUITS | NUTS & SEEDS | Vegetables | Grains | Legumes | Oils |
| strawberries | Cashews | cauliflower | arborio rice | cannellini beans | Sesame oil |
| bananas | walnuts | carrots | round rice papers | brown lentils | Olive oil |
| berries | chia seeds | spinach | wholemeal crumpets | borlotti beans | Avocado oil |
| oranges | crushed peanuts | red cabbage | cornmeal | canned baked beans | Macadamia oil |
| lemon | Walnuts | tomatoes | brown rice | Legumes |
Week 3(Day 15-21)
Don’t take soft drinks even if it is non sugar drinks for these 30 days vegan diet plan and totally avoid smoking and alchol consumption . And also maintain much more distance to the junk food and oilly food.
| FRUITS | NUTS & SEEDS | Vegetables | Grains | Legumes | Oils |
| pineapple | Pine Nuts | Eggplant | buckwheat flour | Tofu | Macadamia oil |
| green apple | Walnuts | Brussels sprouts | wholemeal self-raising flour | Miso | Avocado oil |
| papaya | Pumpkin seeds | broccoli | quinoa | red lentils | Sesame oil |
| lemon | Sunflower seeds | lettuce | plain rice | chickpeas | Olive oil |
| banana | Macadamia nuts | red and green capsicums | corn flour | black beans |
Week 4(Day 22-30)
Avoid the dairy products like milk,powered milk, Cheese, Butter, Frozen Yogurt, Dips with dairy, Dips with dairy and also avoid the fruit juices and milk shakes
| FRUITS | NUTS & SEEDS | Vegetables | Grains | Legumes | Oils |
| Raspberries | Hazelnuts | fresh green beans | wholemeal pita wrap | kidney beans | Olive oil |
| Blackberries | pepitas | silverbeet | wholemeal couscous | yellow split peas | Sesame oil |
| apple | almonds | cauliflower | brown rice | soy beans | |
| Tangerine | sesame seeds | red cabbage | pearl barley | mixed bean sprouts | |
| Peaches | Macadamia nuts | zucchini | vegan Indian flat bread | cannellini beans |
30 Day Vegan Diet -MEAL TIMING
7am – 9am (Breakfast)
10am – 11am (Snack)
1pm – 2pm (Lunch)
4pm – 5pm (Snack)
6pm – 7pm (Dinner)
8pm – 9pm (Snack)
note: must and should you take sleep 7-8 hours per day and wake morning at 6 clock daily and some yoga repeat the same plan daily you determine the changes that was in your body.
FIBER-RICH FOODS IN 30 Day Vegan Diet -Weight Loss
We must and should add the fiber rich foods in our plan because the fiber rich foods contains lots of nutrients in it, fibers and low calories so by the information we gathered from the experts they told that in each and every diet plan must have fibers.
THE USES OF FIBERS:
- Reduces cholesterol
- Reducing cancer risk
- Managing blood sugar
- maitains healthy weight
conclusion
The above information was collected by the experts. If you want to loss weight in 30 days , just follow our plan as it is. It is very hard to gain protein source by vegan but the above 30 Day Vegan Diet -Weight Loss contains enough proteins for you and you should have a consistent and avoid the junk food , alcohol, softdrinks and ice creams.
FAQS:
What is the 30-Day Vegan Diet?
It’s a month-long plan focused on plant-based meals that promote weight loss and overall health.
What foods are allowed?
You’ll eat fruits, vegetables, whole grains, legumes, nuts, and seeds—no animal products.
Does it help with weight loss?
Yes! Nutrient-dense vegan meals support calorie burn and healthier.
How much weight can you lose?
Results vary, but 5-20 pounds within a month is common on a raw vegan diet
What’s the recommended weight loss goal?
Aim for 4 to 8 pounds per month (1-2 pounds per week) for steady progress.
more details visit healthminta.com