Lose weight by going vegan – Day 2 Meal Plan
Welcome to day 2 of our vegan diet plan for fat loss. Losing weight on a vegan diet requires a bit of planning and preparation, but it can be done.
In this post, we provide recipes for a high-calorie diet plan that you can follow for an entire day. This Second day Best Vegan Diet Plan for Fat and Weight Loss provides 3800–4200 Kcal per day and is suitable for 1 person.
To Read the Day 1 Diet Plan Click Here.
By following this plan, you’ll be getting all the nutrients your body needs while also cutting back on calories and fat. Each day of the plan includes a breakfast, a snack, a lunch, and a dinner option, as well as a few suggestions for healthy snacks and desserts. Remember to stay hydrated and try to get in some physical activity each day, too. Let’s get started with today’s meal options.
BREAKFAST : Smoothie with Avocado and Banana and Peanut Butter Custard Toast
Ingredients:
- 1 ripe banana, sliced
- 1 avocado, peel and remove stone
- 2 teaspoons maple syrup (optional)
- ¼ teaspoon vanilla extract
- 2 cups low-fat soya / almond milk, chilled
- 6 ice cubes
Instructions:
- Step 1
- Blend banana, avocado and Maple Syrup in a food processor until smooth.
- Step 2
- Add vanilla, milk and ice and
- Step 3
- blend for 30 seconds.
- Step 4
- Serve immediately.
Alternatives
Substitute 1 cup chopped mango, Papaya or pineapple chunks for the avocado.
Storage Suggestions
Can be kept in refrigerator for up to 3 days.
Peanut Butter Custard Toast
If you love peanut butter as much we do, then you might love this Peanut Butter Custard Toast
This Peanut Butter Toast is Quick and Easy healthy breakfast or snack that is easily made in Air fryer or oven. Just 5 ingredients that are: Healthy, Oven baked or Air fried, High in protein and Customize with your favorite toppings,
Ingredients:
- Peanut butter – Use creamy kind (or replace with almond butter instead).
- Flax Seeds or Chia Seeds – (Pre-soaked) It helps the filling to set and give a custardy style texture.
- Sweetener – Used maple syrup
- Bread – Any white or whole wheat bread may be used.
- Chocolate chips – Used semi sweet chocolate chips. Chocolate and peanut butter are a match made in heaven.
Instructions:
- Step 1 – Make filling
- Add peanut butter, Flax Seed/Chia Seed mix and maple syrup into a medium bowl and mix well, until smooth and creamy.
- Mix in chocolate chips.
- Step 2 – Prepare bread
- Using your fingers or the back of a spoon, press into the centre of the bread to indent and creating a rim around the edges, without cutting through.
- Using a spoon, spread the peanut butter mixture evenly into the indent.
- To Air Fry:
- Preheat air fryer to 340°F and place toasts in the basket when hot. Cook for 4 to 5 minutes (check after 4 minutes) or until the tops are deep golden brown in color.
- To Bake:
- Preheat oven to 350°F and place toasts on a baking sheet. bake for 8 to 12 minutes or until the tops are deep golden brown in color.
- (If removed earlier, then the filling might be runny inside OR cooking longer might make the tops deep brown/almost burnt)
- To Serve
- Sprinkle powdered sugar on top and enjoy hot with any (or use a combination) of desired toppings as given below.
Topping ideas
- Powdered sugar
- Sliced Bananas
- Strawberries (sliced or chopped)
- Jam or jelly
- Nutella
- Toasted chopped nuts (peanuts, almonds, hazelnuts)
Tips
- You can sprinkle cocoa powder on top instead of powdered sugar
- Can Omit chocolate chips
- Place thinly sliced strawberries or Banana slices on top before cooking
- Top with other fruits like apples or mixed berries
- Use almond butter instead
- Use maple syrup or brown sugar instead of honey to make it vegan
- Mix in ground cinnamon with filling
LUNCH – Potato Jacket with Beans and Green Salad
Ingredients:
- 4 large potatoes
- 1 can of beans
- 1/4 cup diced red onion
- 2 tbsp olive oil
- Salt and pepper to taste
- 1 cup mixed greens
- 1 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- 1 tsp maple syrup
Instructions:
- Step 1
- Preheat your oven to 200°C (400°F).
- Step 2
- Scrub the potatoes clean and poke them a few times with a fork.
- Step 3
- Rub the potatoes with 1 tablespoon of olive oil and season with salt and pepper.
- Step 4
- Place the potatoes in the oven and bake for 45-60 minutes or until they are cooked through.
- Step 5
- While the potatoes are baking, heat the remaining olive oil in a pan over medium heat.
- Step 6
- Drain and rinse the beans, and add them to the pan.
- Step 7
- Cook for about 5-7 minutes or until the beans are heated through.
- Step 8
- In a small bowl, whisk together the apple cider vinegar, Dijon mustard, and maple syrup to make the salad dressing.
- Step 9
- In a large bowl, combine the mixed greens, diced red onion, and salad dressing. Toss to coat.
- Step 10
- Once the potatoes are done baking, remove them from the oven and let them cool for a few minutes.
- Step 11
- Cut the potatoes in half lengthwise and scoop out the flesh, leaving a thin layer of potato inside the skin.
- Step 12
- Top each potato with kidney beans, and serve with the green salad on the side.
Enjoy your delicious, healthy and vegan meal!
Note: You can add some toppings of your choice, like avocado, salsa, or vegan cheese.
It is also possible to add some spices, like cumin or chili powder, to give more flavor to the kidney beans.
DINNER – Red Kidney Bean Patties in Burgers Buns
Ingredients:
- 1 can of red kidney beans, drained and rinsed
- 1/2 cup diced onion
- 1/2 cup diced bell pepper
- 1/4 cup diced mushrooms
- 1/4 cup diced carrots
- 2 cloves of garlic, minced
- 1/4 cup rolled oats
- 1/4 cup breadcrumbs
- 1 tbsp ground flaxseed
- 1 tbsp olive oil
- 1 tsp cumin powder
- 1 tsp smoked paprika
- Salt and pepper to taste
- 4 burger buns
- Lettuce, tomato, and avocado for toppings
Instructions:
- Step 1
- In a large bowl, mash the red kidney beans with a fork or potato masher.
- Step 2
- Add diced onion, bell pepper, mushrooms, carrots, and minced garlic to the mashed beans, and mix well.
- Step 3
- In a small bowl, mix together the rolled oats, breadcrumbs, flaxseed, and spices.
- Step 4
- Add the dry mixture to the bean mixture, and stir until well combined.
- Step 5
- Divide the mixture into four equal portions and shape them into patties.
- Step 6
- Heat the olive oil in a large pan over medium heat.
- Step 7
- Once the oil is hot, add the patties to the pan and cook for about 3-4 minutes on each side, or until golden brown.
- Step 8
- Toast the burger buns in the oven for a few minutes.
- Step 9
- Assemble the burgers by placing a patty on the bottom of each bun, and adding lettuce, tomato, and avocado.
- Step 10
- Serve warm and enjoy your delicious and healthy vegan burger!
Note: You can also add some more ingredients to the burger patty mixture to add more flavor, such as diced jalapeño, fresh herbs, or vegan cheese.
Also you can use other type of bread crumbs or flour like whole wheat flour or almond flour to make the patties gluten-free or to add a different texture.
It’s also important to be mindful of the ingredients you use in your buns and toppings, to ensure that they align with your dietary preferences.
SNACKS TO MUNCH ON THROUGHOUT THE DAY
- ½ avocado
- 1 banana
- 60g mixed nuts
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Disclaimer: It’s important to note that the information provided in this article is for educational and informational purposes only. The recipes and the nutritional information provided have not been evaluated by a professional dietitian or nutritionist, so it’s always a good idea to consult with one before making any significant changes to your diet. Also, please consider any food allergies you may have before preparing the recipe. It’s always recommended to check with a doctor or a healthcare professional before making any dietary changes, especially if you have any pre-existing health conditions.