Vegan Weight Loss Meal Plan – Supercharge Your Weight Loss

If you’re looking for a decent vegan weight loss meal plan, I’m going to offer one below. Bear in mind that if you go vegan from being omnivorous, you are guaranteed to lose weight (if you were overweight before), but it will take time.

By time, I mean months.

In fact, it generally takes around 2 years for your body to adjust, clear out all the pus and toxins, and put you at your natural optimal weight and physique.

If you follow the vegan weight loss meal plan below, you will speed that process up somewhat, and will see real results within days and weeks.

Take it easy

Bear in mind however that it’s not good to lose weight too fast, for a number of reasons.
Reason number one is that if you lose it very fast, that’s just your body’s knee-jerk reaction, and it will look for ways to put that weight back on as quickly as it can.

Reason number two is that if you lose body fat too quickly, your skin won’t have time to adjust and you’re open to getting loose, saggy skin and stretchmarks. Not a good look, and not a good feeling.

So there’s no substitute for taking it nice and easy, and being consistent with your new regime. Really being vegan is a mindset and a way of life, and if you see it as a way of compassion as well as a way of health, you are far more likely to be successful in sticking to the philosophy.

This is a marathon not a sprint.
Really, being vegan is about wising up.

The philosophy

You know, I don’t think much of the theory of calories. I simply don’t think our bodies are that stupid that if they get lots of dense energy they don’t know how to get rid of it. They do it all the time – it’s called excrement.

To me the issue of health and weight optimising is an issue of pollution, versus clean eating. And that really means not eating or drinking blood-products. Because they “stick”. They clog. Our bodies get confused that there’s animal matter in our own bodies which isn’t our own.

So the process of weight loss is a process of detoxification.

Because of this, fasting is going to play a role, because it allows the body to divert energy away from digestion, which is a great drain, to actually clearing up the body.

Fruit and juice is also going to play a role, for essentially the same reasons. Anyone who’s ever done a juice fast will know how effective they are.

The principles

Anyhow, let’s look at this vegan weight loss meal plan.

This is a weekly plan, which I use occasionally, although for the most part I just keep it simple and eat any kind of vegan all the time, because I know I’m in it for the long haul anyhow.

We’re going to rotate starch days with fruit days and one important fasting day per week, where only juice and tea or coffee is allowed.

  • I allow for 4 starch days, 2 fruit days, and 1 full fasting day per week.

You could adjust this any way you like. You might want to go hardcore and make it 3 starch, 2 fruit, 2 fasts.

Or whatever you feel works for you.

It’s your body. Always listen to it.

A sample weekly plan

So it could look like this:

  • Monday: Fast (fresh juice, coffee, tea only), NO WATER
  • Tuesday: Fruit & white rice (or brown bread)
  • Wednesday: Starch & cooked veg
  • Thursday: Starch & cooked veg
  • Friday: Fruit (raw foods only)
  • Saturday: Starch & cooked veg
  • Sunday: Starch & the kitchen sink, eat as much as you like

The rationale behind this is that the fast follows two days of eating plenty of food.

Then the day after the fast, you have a fruit and rice day, to gently ease the digestion back into operation.

Say no to fully raw

I’m going to say this: I’m not a fan of raw food diet regimes. I think they’re unsustainable and not good for the body. Eating only raw foods cools down the body too much and puts a big strain on the digestive organs to come up with the “fire” needed to process these cold foods.

Traditional Chinese Medicine backs me up on this.
However, having raw food days in there will help to supercharge the weight loss process. I was fruitarian for ten months back in 2012, and I certainly lost a ton of weight. I wasn’t entirely happy with the body tone it produced – I never got a six-pack belly, for a start. But then I never had one, even as a teenager.

Make it metabolic

As for alcohol, I’d avoid it or cut down on it while you’re doing this. Remember what you’re really doing, which is vitalising your organs. Drinking alcohol will reverse that process and put a strain on your liver and kidneys.

There’s something related to this. You may have noticed that I stress “no water” on the fasting day. There’s a good reason for this.

Much of the world seems to be currently obsessed with drinking gallons and gallons of water. I don’t see this as a very good idea at all. In fact I see it as being damaging for kidneys, and making the metabolism slow, sluggish, and… well, watered down.

And I’m not the only one who thinks so.

When you’re drinking loads, all you’re really doing is drinking loads. And peeing like a racehorse.

I suppose you’re getting a workout with all those visits to the bathroom, though. LOL.
So for your fast day to be a fiery one, in which you can really burn up those toxins, lave out the water and stick to fluids with electrolytes present. I wouldn’t recommend drinking fizzy drinks on fast days either though – fresh juices just have more life energy in them.

On the subject of heat, I think hot drinks can play a role in weight loss. Regular tea or coffee is fine, but then so is herbal tea or something funky like green coffee. They help with the digestive fire, I’ve found – there’s a reason that strong black coffee is traditionally served after large evening meals.

What do you think?

Anyway, that’s about it, let me know what you think about this regime in the comments below. Do you think you could stick to something like this? Would you make any changes? Or maybe you’ve had success in the past with something like this?



  1. Hi Iain,

    Great Article!

    I am not overweight, but each time I eat meat, I don’t feel good. So I decided to become a vegan:) One of my good friends stopped eating meat, and he lost a lot of weight.
    However, you have given useful info; I will apply them as soon as possible. I do have a few question, though if you don’t mind. I’ve heard that coffee produce toxic chemicals and that white rice raise blood sugar levels.
    Will the diet still work if I eat brown rice instead of the white one? And what about the coffee, is it a must to drink it?

    Thank you for this excellent post!

    • Hi Daniella, thanks for the comment.

      Coffee’s not toxic as far as I’m aware. Like I say in my post on green coffee, it’s made from the stone of a fruit. It’s certainly not a must to drink, just drink what you feel like, apart from milk.

      As for white rice, the whole white carb thing has been going on for a while and I don’t believe any of it to be of any substance. If you go to South East Asia you’ll see millions of people eating white rice, and millions of trim, healthy looking people.

      Nothing wrong with brown rice. I would guess it’s actually pretty good for the gut, so if you would prefer to eat that, go for it.

  2. I am not a vegan, nor have I ever though about becoming a vegan, haha. But you do bring up some very good points. Going back to the beginning of your article..People these days want to lose weight FAST and right now, so when they try a diet and get slow results, they just…quit. Healthy weight loss does take time. It is definitely not something that should be fast because we have to give our bodies time to adjust to changes taking place. Enjoyed the read!


    • Thanks for dropping by, Kayla, good to have you.
      That’s right – you know it’s understandable to want fast results. I remember I was in my twenties, scoffing meat and cheese and guzzling beer, and I was walking down some steps on the London underground, and I actually felt my belly wobbling for the first time. And I was like, ok this sucks, and I started a calorie restriction diet which lasted about a year. It worked, I got a flat belly, but I never felt really healthy, not like I do now.
      Anyway, you WILL get quick results when you go vegan. Depending on how big you were before, you could lose 10 pounds or more in the first 4 or 5 days.
      It’s just that after that, progress is much slower and not linear (your weight will fluctuate up and down, and sometimes plateau).
      But anyhow as I’ve said elsewhere being vegan is a way of life, and if you just enjoy all that lovely vibrant colourful plant food and forget about the weight, it’ll just slide off anyway with no effort. You don’t even need to exercise, unless you want to.

  3. Wow! I did not know that it can take two years for your body to adjust. That is quite a long time. You are right that this is a marathon not a sprint though. It is a consistent way of life with no overnight results.

    I have a question though. I like my sweets, so I was wondering if you know of any vegan cookie recipes? Anything you could do to help would be appreciated. Thank you for this article and I hope you have a great day!

    • Hi Alex, great to have you here.
      Yes, just like there’s a lag when you first put weight on with meat and dairy (Mairy!), so there’s a lag in getting it to drop off. There’s lots of icky stuff stuck to the organs, and the body has to get creative.
      I love my sweets too. In fact I eat like half a packet of Starburst every night! You can make vegan cookies easily enough with flour, cornflour (called cornstarch in the US I think), vegetable oil or shortening, sugar and salt. Just combine and bake.
      In vegan baking, cornflour works pretty well as an egg substitute. Then there’s the optional vanilla and dark chocolate chips. Or the zest and juice of a lemon!

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