What is the vegan diet?
A vegan diet is a balanced diet that contain no animals or products of animals such as milk, chicken,beef, egg, honey gelatin etc.
Fruitarian type of meal is very efficient in health point of view and specially in weight loss because its decreases the fat ,calories that are harmful for health.
Some most commonly plant diets are
– Seeds and dried fruits
– Whole Grains
Theses herbivorous diet is full of nutritional that needs of the body.
Does going vegan help you lose weight?
In Fats cutting, vegan diet is very helpful to reduce weight because its consist on low calories ingredients that’s why its very helping in fats burning.
Vegan diets such as fruits,seeds,vegetables etc does not contain calories and fats that are main reason of weight gaining that’s why many doctors recommended vegan diet plan for weight decreasing .
What deficiencies do vegans have?
Vegan diets has some doubt able aspects that vegetarian diets is nutritional deficiencies because avoid animals foods.
Its Real but it is depend on you what kind of plant diets you include in your diet plan , so if can take right things in your herbivorous diet plan its fulfill all requirement of nutrition’s.
B12 Vitamin that is gain our body from animal foods is most controversial aspects of vegan meal but we can getting this protein from supplement to maintain normal levels.Proteins requirement also fulfill from product of plant origin.
Vegan Menu for Weight Loss
Breakfast – CHOCOLATE PB OATS
|Rolled Oats||3/4 Cup|
|Cocoa Powder||1 Tbsp|
|Peanut Butter||1 tbsp|
How to make vegan weight loss chocolates pb oats recipes
Be needing 3/4 a cup of rolled oats, 1 cup of sliced strawberries won chopped Banana 1 tbsp of cocoa powder and one tablespoon of natural peanut butter. All we’re going to do is we’re going to add are oats into a saucepan along with our banana. Used a frozen banana, but you can use a fresh banana. It doesn’t really matter. It’s the banana just adds natural sweetness to the oats without adding any refined sugar or anything like that and we’re just going to be adding in our cocoa powder 1 and 1/2 cups of water bringing this up to a boil and cooking it until all of the water is absorbed into the outs. So this usually takes about 5 to 7 Minutes depending on how thick you like your oatmeal.
Lunch – VEGGIE SUSHI ROLLS
|Cooked white rice||2 cups|
|Small Avocado||50 g|
|Shredded carrots||1/4 cup|
|Spring Greens||1 cup|
|Sesame Seeds||1 tsp|
|Soy sauce||2 tbsp|
How to make vegetarian weight loss veggie sushi rolls recipes
Need two cups of steamed white or brown rice 1/4 of a cucumber sliced one teaspoon of sesame seeds 2 tablespoons of coconut aminos or soy sauce one half of a small avocado, which will be about 50 grams in one cup of greens fourth a cup of shredded carrots and then to Nori sheets.
How to make avocado spread a lot better on her Nori, just going to slice it horizontally like this so that we can get it easily out and onto our Nori sheets expert is going to spread our rice evenly over the Nori sheets.
This works better when the rice is hot. You don’t want it like right out of the rice cooker hot, but when it’s warm, it works a lot better if it’s been sitting out for a while. It’s not going to spread very well.
So we’re going to take each half of our avocado and put it in the middle of our Nori sheet.
Just going to add our cucumber slices are shredded carrots and are greens and then wrap this up like a burrito. So a lot of people have problems wrapping Sushi.
The all you need to do is kind of as you roll the sushi. You want to just keep it really tight. So you just want to gather all of your ingredients in the middle and then keep pulling back as you’re rolling.
Cutting Sushi is another thing that people usually struggle with the main thing here is that you want to use a very sharp knives to make sure that you sharpen your knives are regularly and that you’re cutting all the way through the sushi roll paper as you’re cutting.
So sometimes I mess up and I have to go back and cut like here but just make sure that you’re making nice clean cuts some people use a serrated knife as well and they say that this works better.
Dinner – Potato Fries with Sweet Mustard
|Russet Potatoes||4 small medium|
|Garlic Powder||1/2 tsp|
|Salt & Pepper||As you needed|
|Maple Syrup||1 tbsp|
How to make plant biased weight loss potato fries with sweet mustard recipes
You just want to take your potatoes and make sure that you scrub them really. Well if your potatoes are super dirty, what you can do is just peel them but we’re going to be using for small to medium Russet potatoes.
Cutting them into fry like wedges tossing them in half a teaspoon of garlic powder adding a little bit of salt and pepper to taste and then baking these on 420° Fahrenheit or 215 degrees Celsius for 15 minutes flipping them over and then baking them another 15 to 20 minutes until soft when you pierce them with a fork so far our dressing. You’re just going to be taking a tablespoon of maple syrup a tablespoon of mustard and then mixing this together with a small whisk.
Snack -GRANOLA BERRY DESSERT
|Fat Granola Low||1/2 cup|
|Almond Milk||1 cup|
How to make herbivorous weight loss granola berry dessert recipes
Just fruit,So you could have any type of fruit throughout the day just have a piece here a piece there or you could also have like a fruit bowl like this for dessert. But if you want something a little bit more satisfying and fancy, going to be making this granola Berry dessert for this desert.
Need half a cup of low-fat granola one cup of mixed berries. Use strawberries and blueberries cuz that’s what I had on hand. We’re going to need one cup of unsweetened almond milk 1 teaspoon of cinnamon in one tablespoon of Walnut. So this is a pretty easy dessert to put together or just going to add are granola into a bowl.
Use the engine 2 granola because it doesn’t have any oil added. There’s also some other good kinds like the kind granola the cinnamon cluster one is amazing, but just find a low-fat granola that you like or you could even just use oats.
- Breakfast – Tofu scramble with fiesta potatoes
|Firm Tofu||1/2 block|
|Red Pepper Diced||1/2|
|Chopped Onion||2 tbsp|
|Potato Chopped||1 medium|
|Chili Powder||1 tsp|
|Garlic Powder||1 tsp|
|Black Salt||1/2 tsp|
How to make herbivorous weight loss tofu scramble with fiesta potatoes recipes
Sephora tofu, scramble over going to start by cooking or potatoes first because they take the longest. So all going to need for this recipe is one medium potato chopped into chunks. Going to need a half a red pepper diced 2 tablespoons of onion and then two tablespoons of jalapeno. If you like it kind of spicy buffer seasonings. Just have a teaspoon of chili powder and garlic powder. So just going to put this all into a bowl and mix it up really good.
Summer just going to heat up a skillet over medium heat and add a half a cup of water into it. And then just going to put our potatoes in here and give him a nice stir.
Cover this and cook it until the potatoes are soft. So that usually takes about 10 to 15 minutes. So while are potatoes are cooking just going to take our tofu and tear it into chunks like this so that it kind of resembles scrambled eggs.
And then basically just going to be adding into this a teaspoon of turmeric and a half a teaspoon of black salt. If you’ve never use black salt before when he first Mel it kind of smells like like rotten eggs and it’s just a high sulfur salt so you can use that or you can just use normal salt. But the black salt definitely makes it tastes very eggy.
So what’s our potatoes are cooked all the way through or just going to move them to the one side of the pan so that they’re still warm and then just going to add or tofu into the pan cover the whole thing with spinach cuz got to get our Greens in and then just going to cover this and cook it for about 5 more minutes until everything is nice and warm.
So before taking everything out of the pan, just going to want to make sure that your potatoes are cooked all the way through. Usually just Pierce them with a fork and see if it’s nice and soft.
They’re just going to add this onto a plate myself personally cannot eat tofu scramble without a piece of bread.
Lunch – Veggie sandwich with fruit
|Sun Dried Tomato Soaked||2 tbsp|
|Lemon Juice||1 tbsp|
|Italian Herbs||1 tsp|
|Cannellini Beans Rinsed||1 CUP|
|Salt and Pepper||As You Needed|
How to make herbivorous weight loss veggie sandwich with fruit recipes
Going to be making a hummus this hummus makes for serving. So just keep that in mind, but going to need one can of cannellini beans rinsed and drained two tablespoons of tahini one teaspoon of Italian herbs to cloves of garlic and then two tablespoons add sun-dried tomatoes that just soaked in water.
You can add a little bit of salt and pepper to taste but just going to add all of this into our blender blend it up really quick and this makes a really delicious hummus for sandwiches.
Sprayer sandwich. Just have two pieces of whole grain. Sourdough bread. You could also use a wrap for this if you wanted like a lavash wrap, but then we just have for the toppings that like.
Just use cucumber tomato onion greens and then of course a nice fresh avocado.
So usually just cut these in half cuz they’re easier to eat like to eat it with a side of fruit cuz always want to eat something sweet after anyways, so he can just Paradise with a side of any of the food that you like.
Dinner – Broccoli cheddar soup
|Nutritional Yeast||1/4 c|
|Garlic Powder||1 tsp|
|Better Bullion||1 tsp|
|Red Pepper Flakes||1 tsp|
|Steamed Rice||1 cup|
How to make herbivorous weight loss broccoli cheddar soup recipes
Farrar broccoli cheddar soup or going to need one large potato chopped into chunks 1/4 a cup of nutritional yeast 1 teaspoon of garlic powder 1 teaspoon of better than bouillon 2 cups of broccoli 4 cups of water and then one teaspoon of red pepper flakes .
You like a kind of spicy but we’re going to do is add are potato garlic powder bullion and water into a saucepan bring this up to a boil reduce the heat cover it and then cook the potatoes until they’re pretty much soft. So usually it takes about 10 minutes.
What’s the potatoes are soft or just going to add in our broccoli and then cover it again and cook those until they’re tender which usually takes another five minutes.
Then once this is done, we’re just going to add in the rest of our ingredients will poor nutritional yeast in there and a red pepper flakes and then to blend S.
I usually just use an immersion blender. But if you only have a Vitamix, you can just carefully label it into your Vitamix.
Only need blend half the soup cuz kind of like it chunky but just blend it to whatever consistency you like. And then reserved this over a cup of steamed rice cuz it’s amazing. The Rice Lake’s Oaks of all the flavor and it makes it just so delicious.
Snack – Dessert chocolate covered strawberries
|Maple Syrup||2 tbsp|
|Coco Powder||1 tbsp|
How to make vegetarian weight loss dessert chocolates covered strawberries recipes
Just going to need one or two cups of strawberries. You guys were asking me in the last video. Why don’t take the tops off of them.
Don’t because like these are organic and just think that it looks better. It looks pretty and you know, just an extra nutrients and fiber.
So going to need for this is 2 tablespoons of maple syrup and then 1 tbsp of cocoa powder or going to take our tiny whisk and just whisk it together really quickly until it basically forms of chocolate sauce.
So just takes a few minutes. Not going outside, but you just have to keep asking and whiskey and whisky you can also do this in your Vitamix if you wanted to or a blender, but it makes a really easy and delicious chocolate sauce that you can just use two different fruit.
Breakfast – Hash browns
|Spinach, Mushrooms, Bell Pepper and Onions)||3 cups|
|Curry Powder||1 tsp|
|Salt and Black Pepper||As you needed|
How to make vegetarian weight loss hash browns recipes
Going to need for this is 4 cups of shredded potatoes. Just want to eat the frozen ones that have the only ingredient as potatoes and then you’re going to add whatever veggies you like to this.
So like to use spinach mushrooms bell peppers and onion we’re going to need one teaspoon of curry powder one teaspoon of garlic and just a tiny bit of salt to finish this off.
Basically throw it all into a bowl like you do everything else makes it together address spices and then use a George Foreman for this because it’s really easy it Cooks super fast and don’t have to clean up a lot plus.
That it’s done way before it actually is mean George Foreman’s aren’t really made for hash browns.
So you want to cook this for 30 minutes in the George Foreman and once it stops teething, you know that it’s done.
If you do this in an oven, I’ll post the directions below but basically just want to throw it onto parchment paper lined pan 400 Degreez cook it for 30 minutes until it’s nice and crispy and there you go.
Like to eat this with salsa, but you could eat it with ketchup or whatever you enjoy and that is perfect. Hash browns in 30 minutes.
Lunch -Korean rice noodle bowl
|Ounces of Rice Noodles||4|
|Carrots and Cucumber Chopped||1 cup|
How to make vegetarian weight loss Korean rice noodle bowl recipes
Korean noodle bowl with kimchi. Salad. Just want to take a pan filled with water bring it to a boil at in 4, oz of rice noodles and just start around so that it doesn’t stick cook it for 10 minutes until it’s soft set that aside for our salad.
Like to use just to make some greens cucumber shredded carrots and kimchi, of course, so you can use whatever you like on this.
You could make some zoodles you can add other vegetables that you like you could use steam vegetables. Just like to eat this with a raw salad because find it’s really satisfying.
So for addressing we’re going to need a tablespoon of gochujang which you can find any Korean store.
They also have it at Whole Foods. Use the mother-in-law’s brand a tablespoon of maple syrup and then half a teaspoon of garlic powder and red chili flakes if you like it spicier do like we always do combine this into a bowl added in a little bit more.
Water because I just like it a little bit more watery and stir This Together put our noodles into our salad and then we’re just going to put this over top and there you have a very easy Korean noodle kimchi salad bowl.
You can add sesame seeds if you want if you’re trying to stay away from all over at FATZ just skip the sesame seeds.
Dinner -Potato black bean burgers
|Sweet Potato Mashed||1 cup|
|Black Beans||1 cup|
|Cooked Kamut||1 cup|
|Instant Oats||1 cup|
|Red Onion Minced||2 tbsp|
|Cumin / Paprika / Garlic Powder||Each 1 tsp|
How to make vegetarian weight loss potato black bean burgers recipes
Sweet potato Burgers. You guys have to try these they’re super simple to make need is a cup of cooked sweet potato a cup of kamut.
If you guys have never tried kamut try it’s so grainy and chewy and it really makes this tastes like a real Burger other than just like brown rice, but if you don’t have kamut use brown rice or just going to add our sweet potato into a larger bowl and mash it up with a potato masher are black beans are kamut are red onion and are spices and just mash it up again until it’s nice and combine once you get this mixed up pretty well.
You can put these in an oven again on 400 degrees for about 30 minutes flipping them at 15 minutes.
But basically just roll these into a ball and press them together pretty hard and put them on your grill or in your oven.
So for snacks on the ultimate weight loss plan the best snack that you could possibly have for weight loss is fruit that is because fruit is something that most people are going to eat if they’re really hungry my main point to give you guys is if you’re hungry in between meals, you’re not eating enough at your meals and usually just use fruit .
Breakfast -Pumpkin pie oats
|Rolled Oats||3/4 cup|
|Canned Pumpkin||1/2 cup|
|Macadamia Nuts||2 tbsp|
|Cinnamon and Nutmeg||1/2 tsp|
|Maple Syrup||1 tbsp|
How to make vegetarian weight loss pumpkin pie oats recipes
we’re going to need is two to three large zuc pumpkin pie oats chini spiralized.
Just have one of those little handheld spiralizer is that used because don’t make zoodles a ton. Think got this at Target for like five bucks for our marinara base.
Going to need two Roma tomatoes chopped 2 tablespoons of sun-dried tomatoes that you’ve soaked for a while.
Just hope these for 2 hours a cup of mushrooms and then are herbs and spices blend just put all of that into our blender once again, and you just want to blend it until it’s still kind of chunky. Going to be adding any water to this .
It looks more like a Bolognese. It’s not like a really watery spaghetti sauce because the zucchini has so much water in it already that if you add more water to this, you’re literally going to have like a bowl of soup at the bottom of your pasta. So we’re just going to add our sauce to the top.
Lunch – Thai tofu burrito
|Pb 2||2 tbsp|
|Maple Syrup||1 tbsp|
|Sesame Seeds||1 tsp|
Dinner – Cilantro jalapeño cream sauce
|Hemp Seeds||1/2 cup|
|Packed Cilantro||1/2 cup|
|Jalapeño Slices||1/4 cup|
|Garlic Powder||1 tsp|
Snack – Bean nachos
|Black Beans||1 cup|
|Tomato - Green Onion- Lettuce|
Breakfast – Tropical Smoothie Bowl
|Chopped Pineapple||1 cup|
|Frozen Berries||2 cup|
|Coconut Flakes||1 tbsp|
|Ground Flax||1 tbsp|
Lunch – Raw Spaghetti
|Zucchini Spiralized||2 large|
|Roma tomatoes chopped||4|
|Sun dried tomatoes||4 tbsp|
|Sliced mushrooms||1 cup|
|Garlic powder, nutritional yeast, dried basil, smoked paprika||1 tsp|
|Red chili flakes||1 tsp|
|Hemp seeds||2 tbsp|
Dinner – Curry Fried Rice
|Chopped eggplant||1/2 c|
|Light coconut milk||1/2 c|
|Cooked rice (||2|
Breakfast – Peanut butter cup shake
|Bananas chopped||3 frozen|
|Oat milk||1 cup|
|Pb2 Powder||2 tbsp|
|Cocoa Powder||2 tbsp|
Lunch – Waldorf salad
|Celery stalk chopped||1|
|Red onion thinly sliced||3 tbsp|
|Spring greens||3 cups|
|Balsamic vinegar||1 tbsp|
|Maple syrup||1 tbsp|
Dinner – Alfredo penne Sauce
|Cashews soaked||1/4 c|
|Zcchini peeled and chopped||1/2|
Snack – Fresh fruit 3 pieces