Best Vegan Diet Plan for Fat and Weight Loss – Day 3

Lose weight by going vegan – Day 3 Meal Plan

Welcome to the third day of our Best Vegan Diet Plan for Fat and Weight Loss. Adopting a vegan lifestyle for weight management requires careful planning and preparation, but it can be done successfully.

This Best Vegan Diet Plan for Fat and Weight Loss offers 3800–4200 Kcal and is designed for 1 person. It provides high-calorie, plant-based meals that can help support weight loss goals.

 

A high-calorie diet plan is a meal plan that provides a person with more calories than the average daily caloric intake, typically recommended for weight gain or for athletes who burn a lot of energy.

In this series of “Best Vegan Diet Plan for Fat and Weight Loss” we are exploring high-calorie meal plans for breakfast, lunch, and dinner, and the health benefits of each meal.

 Day 3: BREAKFAST- Buckwheat Pan Cakes and Fruit Salad

Although buckwheat flour is frequently referred to as a grain, it is actually not a grain at all! It is a fake cereal similar to quinoa. In addition to being more nutrient-rich and a fantastic source of vitamins and minerals than wheat flours, buckwheat flour is also higher in protein and fibre.

Buckwheat (in India it is called Kuttu Ka Atta, you can also use Ragi atta too)  cakes are a nutritious and delicious way to start the day. Made with gluten-free buckwheat flour, they are high in fiber, protein, and complex carbohydrates. Pairing them with a fruit salad adds a boost of vitamins, minerals, and antioxidants.

Ingredients:

• 1 cup buckwheat flour
• 1 tsp baking powder
• 1 tsp cinnamon
• 1 cup milk (plant milk like soya or almond milk)
• 2 tsp Vinegar or Lemon juice
• 1 tbsp maple syrup (avoid honey if you want it to be vegan)
• 1 tsp vanilla extract
• 2 cups mixed fruit (such as berries, chopped apples, and bananas)

Instructions:

• Step 1:
• In a medium bowl, mix together the buckwheat flour, baking powder, and cinnamon.
• Step 2:
• In a separate bowl, add in the milk, maple syrup, vinegar or lemon juice, and vanilla extract.
• Step 3:
• Combine the wet ingredients with the dry ingredients until just combined.
• Step 4:
• Heat a non-stick pan over medium heat and scoop 1/4 cup of batter onto the pan for each cake.
• Step 5:
• Cook until bubbles form on the surface, then flip and cook until both sides are golden brown.

You might be interested in going through the Day 1 and Day 2 Meal Plans. 
Click on links below to Read and incorporate in your diet plan 
as per your choice. Day 1 and  Day 2

For the fruit salad:

Ingredients:

• 1 apple, sliced
• 3 tbsp peanut butter
• 110g / 1 cup mixed berries (strawberries, blueberries, raspberries)
• 2 oat cakes
• 75g / ½ cup mixed walnuts and almonds

Instructions:

• Step 1:
• Slice the apple into thin wedges.
• Step 2:
• In a large bowl, mix together the apple slices, mixed berries, and crushed oat cakes.
• Step 3:
• In a separate bowl, mix together the peanut butter and a splash of water to create a drizzling consistency.
• Step 4:
• Drizzle the peanut butter mixture over the fruit mixture.
• Step 5:
• Add the mixed walnuts and almonds to the bowl and mix well.

This fruit salad is a tasty and healthy snack that provides a variety of nutrients, including fiber, vitamins, and healthy fats from the nuts and peanut butter.

Serve the buckwheat cakes warm with the fruit salad on the side.

LUNCH: Roasted Eggplant and Tomato Bruschetta

Bruschetta is an antipasto (starter dish) from Italy consisting of grilled bread rubbed with garlic and topped with olive oil and salt. (ref.: https://en.wikipedia.org/wiki/Bruschetta)

Ingredients:

• 2 medium eggplants
• 4 ripe tomatoes
• 1 large garlic clove, minced
• 2 tablespoons of olive oil
• 2 tablespoons of balsamic vinegar
• Salt and pepper to taste
• 4 slices of whole grain bread
• Fresh basil leaves for garnish

Instructions:

• Step 1:
• Preheat the oven to 400°F (200°C).
• Step 2:
• Slice the eggplants into rounds and chop the tomatoes into small pieces.
• Step 3:
• Arrange the eggplant slices on a baking sheet, brush with olive oil and season with salt and pepper.
• Step 4:
• Roast the eggplant in the oven for 20-25 minutes or until tender and slightly charred.
• Step 5:
• In a large bowl, mix together the chopped tomatoes, minced garlic, olive oil, balsamic vinegar, salt and pepper.
• Step 6:
• Toast the slices of bread until crispy.
• Step 7:
• Top each slice of bread with the roasted eggplant and the tomato mixture.
• Step 8:
• Garnish with fresh basil leaves and serve.

This vegan bruschetta is a nutritious and delicious option for lunch.

The ingredients used in this recipe provide the following health benefits:

• Eggplants are a good source of fiber, vitamins, minerals, and antioxidants.
• Tomatoes are rich in vitamins A and C, potassium, and lycopene, a powerful antioxidant.
• Garlic has been linked to several health benefits, including improved heart health and reduced risk of certain cancers.
• Olive oil is high in healthy monounsaturated fats and has anti-inflammatory properties.
• Balsamic vinegar provides antioxidants and has been linked to improved blood sugar control.
• Whole grain bread is a good source of complex carbohydrates, fiber, and essential nutrients.
• Basil is a rich source of antioxidants and has anti-inflammatory properties.

 DINNER: Grilled Vegetable and Tofu Skewers

 Ingredients:

• 1 block of firm tofu, cut into cubes
• 2 bell peppers, cut into chunks
• 2 zucchinis, cut into rounds
• 1 large red onion, cut into wedges
• 2 tbsp olive oil
• 1 tsp dried thyme
• Salt and pepper, to taste

Instructions:

• Step 1:
• Preheat grill to medium heat.
• Step 2:
• In a large bowl, mix together the tofu, bell peppers, zucchinis, red onion, olive oil, thyme, salt, and pepper.
• Step 3:
• Skewer the tofu and vegetables alternatively on metal or bamboo skewers.
• Step 4:
• Place the skewers on the grill and cook for 10-15 minutes, turning occasionally, until vegetables are charred and tofu is crispy.
• Serve immediately.

Note: Grill a variety of vegetables as per your choice such as bell peppers, zucchini, onions, and mushrooms

 Health benefits of the Ingredients used in this recipe:

• Tofu is a good source of plant-based protein, iron, and calcium.
• Bell peppers are high in antioxidants and vitamin C.
• Zucchinis are low in calories and high in fiber.
• Olive oil is rich in healthy monounsaturated fats.
• Thyme is high in antioxidants and has antimicrobial properties.

Incorporating high-calorie meals into your diet can provide the necessary energy and nutrients to support weight gain or maintain a high level of physical activity. The buckwheat cakes and fruit salad, Roasted Eggplant and Tomato Bruschetta, and Grilled Vegetable and Tofu Skewers provide a well-balanced meal, including fiber, protein, complex carbohydrates, vitamins, minerals, and healthy fats. Try incorporating these meals into your diet for a healthy and nutritious boost.

Frequently Asked Questions (FAQs)

Q: What is a high-calorie diet plan?

A: A high-calorie diet plan is a meal plan that provides a person with more calories than the average daily caloric intake, typically recommended for weight gain or for athletes who burn a lot of energy.

Q: Who needs a high-calorie diet plan?

A: People who need to gain weight or athletes who burn a lot of energy may benefit from a high-calorie diet plan.

Q: What are the benefits of buckwheat cakes and fruit salad for breakfast?

A: Buckwheat cakes are a nutritious and delicious option for breakfast. Made with gluten-free buckwheat flour, they are high in fiber, protein, and complex carbohydrates. Paired with a fruit salad, they provide a boost of vitamins, minerals, and antioxidants.

Q: Can these high-calorie meals be modified for people with food allergies or dietary restrictions?

A: Yes, these high-calorie meals can be modified to accommodate food allergies or dietary restrictions. For example, using non-dairy milk for the mashed potatoes or using gluten-free bread for the bruschetta.

Q: Is it necessary to follow this meal plan exactly as mentioned?

A: No, this meal plan can be customized to suit your personal tastes and dietary needs. You can switch out ingredients or add more of certain items to meet your calorie goals.

Q: What is the recommended daily caloric intake for an average adult?

A: The recommended daily caloric intake for an average adult is around 2000-2500 calories.

Q: Can I have more than one serving of these high-calorie meals?

A: Yes, you can have more than one serving of these high-calorie meals to meet your calorie goals. However, it is important to remember to balance your meals with a variety of healthy foods to ensure you are getting all the necessary nutrients.

Q: Are high-calorie meals suitable for people with diabetes or other medical conditions?

A: It depends on the individual’s specific medical condition and dietary needs. People with medical conditions should consult with their healthcare provider before making any changes to their diet.

Conclusion:

In conclusion, a well-balanced diet is essential for maintaining good health and wellness. Incorporating a variety of foods from all food groups, along with regular physical activity, can help you achieve your health goals. Experiment with different recipes and ingredients to find what works best for you, and don’t be afraid to make healthy substitutions. Remember, the key to success is consistency and making healthier choices day by day. Happy meal prepping!

“We hope you enjoyed the recipes. Give them a try at home and incorporate them into your diet plan. So far, we have presented a meal plan for three days. Stay tuned for more delicious meal plans for the rest of the week.”

Image Courtesy: wikipedia, pexels, google

“This meal plan is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. The information contained in this meal plan is not intended to diagnose, treat, cure, or prevent any disease. Always consult your doctor before starting any diet or exercise program. Results may vary and are not guaranteed. The author and publisher of this meal plan will not be held responsible for any adverse effects or consequences resulting from the use of the information contained in this meal plan.”