7-Day Vegan Meal Plan for Fat Loss & Lean Muscle (Easy & High-Protein)

 If you’re looking to lose fat, boost your energy, and stay cruelty-free, this 7-day vegan meal plan is for you. Designed for people who want to burn fat while supporting lean muscle, it’s packed with plant-based protein, simple ingredients, and no guesswork.

This guide includes:

• ✔️ Full 7-day meal schedule
• ✔️ High-protein vegan meals
• ✔️ Calories & macros per day
• ✔️ Tips to stay on track

📅 Day 1 Sample

🔹 Breakfast

Oats with almond milk, chia seeds, banana, peanut butter

🧮 ~400 kcal | 10g protein

🔹 Snack

Handful of almonds + 1 apple

🧮 ~200 kcal | 6g protein

🔹 Lunch

Quinoa bowl with chickpeas, broccoli, tahini dressing

🧮 ~550 kcal | 20g protein

🔹 Snack

Vegan protein shake (pea or rice-based)

🧮 ~150 kcal | 20g protein

🔹 Dinner

Tofu stir-fry with mixed veggies + brown rice

🧮 ~500 kcal | 30g protein

🔸 Total: ~1,800 kcal | ~86g protein

💡 Tips for Best Results:

1. 🥤 Hydrate – drink at least 2L of water daily
2. 🏋️ Train smart – combine this plan with resistance training 3x/week
3. 🛏 Sleep well – recovery matters for fat burning
4. 📦 Meal prep on Sunday – cook in batches, save time
5. 💚 Supplement B12 & D3 – essential for vegans