7 Vegan Tips to Lose Weight

People have this misconception that losing weight with a vegan diet is very easy. They think no matter what they eat, as long as it is vegan, losing weight would be easy. This is no less than a major misconception. 

Veganism is not equal to weight loss; in fact, it is easier to gain weight with a vegan diet if you overdo it. There are a lot of processed foods in the vegan category like cakes, cookies, chips, etc. In this guide, we will tell you to have a vegan weight loss transformation the right way.


1. Reduce The Oil Intake

One of the important tips to achieve vegan weight loss in one month is to limit the oil intake. Oil is a fat extracted from whole foods and is high in calorie content. A tablespoon of oil has 120 calories that your body does not need. Consuming more oils means you are wasting healthy calories. It is better to eat an olive whole rather than consuming fat sucked out of it. Eating olive will offer your more nutritional benefit. Instead of cooking with oil, you can switch to water or broth for sautéing.

2. Skip Processed Vegan Snacks

Like we mentioned above, you can expect a vegan weight loss transformation if you keep eating processed food, even if it is vegan. Anything processed should be completely avoided from your diet. Instead, you can try some healthy vegan snacks, and you will find plenty of recipes for the same meal/snack online. If you are looking for a healthy vegan snack recipe; here’s an example:

Peanut Butter Jelly Apple Nachos

If you are craving something sweet, then this snack will hit the spot. Cut apples and lay them on a plate, drizzle them with peanut butter and jelly. The fiber base apple will provide the perfect nachos like crunch but only healthier. You can top it all off with sprinkling chia seeds.

3. Keep Yourself Hydrated

Make sure you are consuming at least eight glasses of water each day. Drinking juice or vegan alternatives shakes are also healthy options. But you should know that these add calories to your diet. So if you are planning to drink pure fruit juice or vegan meal replacement shakes for weight loss, make sure that you plan your calorie intake for the rest of the day accordingly. If you are drinking juice or shakes for weight loss, we recommend doing it in the morning rather than later in the evening. Vegan meal replacement shakes have gained a lot of popularity.

Here is a healthy refreshing recipe for a weight loss shake:


  • ½ Soy or almond milk
  • ½ Vegan-friendly curd
  • 1 cup Spinach
  • ¼ Avocado
  • ¼ Raspberries
  • ¼ Blueberries
  • One tablespoon Peanut butter

Blend it all together in your blender, and you have a refreshing and healthy breakfast. One serving of this juice will offer 346 calories and 10 grams of protein.

4. Consider the Food Label

Simply because the food package says it’s vegan does not mean it is healthy. Make sure to go through the ingredient list and pay close attention to the calorie per serving. Often high-calorie foods are offered in small portions so that you would think that you are not consuming too many calories. Make sure you do not get fooled by such tactics and be informed about your choices.

Moreover, avoid any food items that come with added sugar and oil. Sometimes you will not see ingredient lists directly mentioning sugar; instead, they will opt for other names, for instance, sucrose, glucose, dextrose, galactose, maltose, etc.

5. Eat Protein

When you are trying to lose weight, irrespective of whether or not you are following the vegan weight loss one-month challenge, you need protein. Since protein sources are mostly derived from meat, people also find it challenging to find an alternative. 

But veganism is not only about eating vegetables and fruits as it will leave you hungry and tempt you to reach out to healthy food. There are plenty of protein sources in the vegan diet as well that you can alternatively include in your diet each day. Some of the best vegan source for protein include –

  1. Chickpeas
  2. Green peas
  3. Organic tofu
  4. Lentils
  5. Black beans
  6. Pinto beans
  7. Kidney beans

If you are not a big fan of beans and lentils, you can also add vegan weight loss supplements to your diet. However, make sure that you take them together with the diet and not rely solely on supplements for protein.

6. Portion your Meal Smartly

Just because you are only eating whole-grain food does not mean that you can eat without considering the portion. If you want to see vegan weight loss transformation, you need to vary about the food you consume and how much you consume it. Whether it is fruits, vegetables, peanut butter, rice, or whole-grain, check the calories that each one has per gram or serving. Calories consumed are of paramount importance in losing weight, therefore, you need to keep your calorie intake under check.

You are likely to have some hits and misses when adjusting your portions, but it’s normal. Gradually, as you become more informed about calories, you will learn to portion your meal better.

7. Do Meal Prep

Often people take on a vegan weight loss one-month challenge but have trouble sticking to it. There are days when you are just too lazy to cook a healthy meal. So you just grab onto whatever you have in the fridge or pantry ready to be eaten. This is where meal prep plays an important role as it will help you in staying on track. Look for some healthy meals in recipe books or online and pick out a few for a week. 

However, make sure to portion them according to the calories. On the weekend, get all the ingredients you need and prepare all the meals at the same time. You can simply store them in the freezer and reheat them whenever you need them. This is especially a great idea for people who are busy with jobs or handling children.

Final Thoughts

A vegan diet does not have to be that difficult. It is just a matter of choosing the right food and being smart about portioning the same. The human brain is the powerhouse of humans and it has special nutritional needs. While giving attention to your body don’t forget to take care of your brain as well. Read more about Best Vegan Brain foods here.

About Mark Miller

I'm Mark, and I am one of the two faces behind CodeVegan. I co-founded CodeVegan alongside Lila. To give you a little background, my journey here hasn't been an easy one. So, for all of you out there struggling, I've been there. You're not alone! Like many of you, I grew up a meat-eater, but I soon realized the impact this had on the world. I've been a vegan for the last ten years, and life has never been better. It takes time to adjust, but it's worth it in the end. Now, my lifestyle choice is an integral part of who I am. In my early days, there wasn't much in the way of information either, so with this blog, I'm here to make sure that doesn't happen to you.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.