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A 1-Week Plant-Based Meal Plan For Healthy Weight Loss

Decade after decade, we see low carbohydrate diets rehashed and renamed – first it was the Inuit diet, then the Atkins Diet, followed by the Paleo Diet, and more recently by the Ketogenic Diet. Despite the fact that at equal caloric intake, these diets have been proven to be no better for weight loss, they are touted wide and far by their proponents as the ‘magic pill’ for a slim waist.

However, by cutting out healthful foods such as whole grains and legumes, these diets are widely considered to be unsustainable and extreme, and have in fact received significant criticism from the medical community. More often than not, people using strict low carbohydrate diets to lose weight end up gaining more weight than their starting position – a phenomenon described as the ‘Yo-Yo effect’.

So, what’s the solution to sustainable and healthy weight loss? The first tool to arm yourself with is a general understanding of how weight loss is universally achieved, irrespective of diet: a negative energy balance. In other words, a person who is trying to lose weight should be burning more calories than they are consuming. When it comes to what foods should be eaten, since we know that moderate to high carbohydrate diets (approximately 50-55 per cent of energy from carbohydrates) are associated with longevity, a healthy weight loss plan should not aim to restrict or remove this macronutrient.

In addition, we know that people eating a predominately or completely plant-based diet typically have a lower BMI than omnivores, most probably due to the fact they consume more fibre and are left feeling more satiated from fewer calories. So, with this principle in mind, my greatest recommendation for anyone wanting to achieve weight loss is to create a calorie deficit food plan based around fruits, vegetables, whole grains, legumes, nuts and seeds, whilst minimising animal product and processed food intake including oils.

In order to determine how many calories, you should consume to promote weight loss, the first step is understanding your Total Daily Energy Expenditure (TDEE). You can do this using any number of online calculators – this calculation will consider your age, weight, height and activity level. Once you have obtained this figure, subtract 25 per cent to set a calorie goal for sustainable weight loss. For example, if your TDEE was 2,000 calories/day then your target calories for weight loss would be 1500 calories/day.

These are the principles that have been used by Eimele, a responsible weight management brand made in Australia, that myself and a team of Doctors and Nutritionists have been working on. Each meal uses natural plant-based ingredients that have been carefully balanced to provide complete nutrition – providing consumers with the assurance that they are getting the macronutrients and micronutrients that they need to thrive, whilst taking the guesswork out of calorie counting. In addition to products, Eimele consumers will have access to healthy whole food recipes and expert blogs to help solidify the principles of healthy weight loss and empower them to take control of their health not just today, but for the long term. Below is an example meal plan illustrating how the Eimele products can easily be incorporated into your lifestyle (full recipes for meals are available at eimele.com.)

Unlike restrictive weight loss guides, the below meal plan will nourish the body with vital nutrients, rather than depleting it, allowing for sustainable and healthy weight loss. This meal plan replaces one of your meals each day with a boosted Eimele meal and all other recipes can be found in Eimele’s recipe section.

Healthy Weight Loss Meal Plan

Monday
Breakfast: Eimele Mixed Wild Berries Porridge Boost – Calories: 268
Morning Snack: 1 Cup Mango – Calories: 100
Lunch: Baked Falafel Salad Bowl – Calories: 559
Afternoon Snack: Eimele Cacao & Coconut Snack Bar – Calories: 87
Dinner: Tempeh and Chickpea Salad – Calories: 486

Tuesday
Breakfast: Vanilla Blueberry Protein Smoothie Bowl – Calories: 454
Morning Snack: Eimele Acai Berry Snack Bar – Calories: 95
Lunch: Eimele Tomato, Basil and Lentil Soup Boost – Calories: 363
Afternoon Snack: 100 Calorie Choc Chip Cookie – Calories: 100
Dinner: Tempeh Poke Bowl – Calories: 488

Wednesday
Breakfast: Avocado and chickpea on toast – Calories: 405
Morning Snack: 1 Medium Banana – Calories: 100
Lunch: Veggie and Tofu Stir-Fry with Brown Rice – Calories: 578
Afternoon Snack: Eimele Cacao and Coconut Snack Bar – Calories: 87
Dinner: Eimele Creamy Pumpkin and Sweet Potato Soup Boost – Calories: 330

Thursday
Breakfast: Eimele Kakadu Plum, Pineapple and Coconut Porridge Boost – Calories: 355
Morning Snack: Eimele Acai Berry Snack Bar – Calories: 95
Lunch: Red Lentil Bolognese Pasta – Calories: 452
Afternoon Snack: 100 Calorie Choc Chip Cookie – Calories: 100
Dinner: Lentil and Tomato Chilli – Calories: 498

Friday
Breakfast: Warming Apple Cinnamon Oats – Calories: 424
Morning Snack: 14 Almonds – Calories: 100
Lunch: Eimele Creamy Mushroom and Corn Soup Boost – Calories: 360
Afternoon Snack: Eimele Cacao and Coconut Snack Bar Boost – Calories: 87
Dinner: Black Bean Veggie Quesadilla – Calories: 529

Saturday
Breakfast: Eimele Mixed Wild Berries Porridge Boost – Calories: 340
Morning Snack: 1 Medium Apple – Calories: 75
Lunch: Tempeh and Chickpea Salad – Calories: 475
Afternoon Snack: Eimele Acai Berry Snack Bar – Calories: 95
Dinner: Sweet Potato and Chickpea Curry – Calories: 515

Sunday
Breakfast: Peanut Butter Banana Oats – Calories: 473
Morning Snack: Eimele Cacao and Coconut Snack Bar – Calories: 87
Lunch: Hearty Kidney Bean Chilli – Calories: 595
Afternoon Snack: 100 Calorie Choc Chip Cookie – Calories: 100
Dinner: Eimele Purple Yam and Squash Soup Boost – Calories: 245

 

Featured Image Source: @thevegansix

This Article Originally Appeared on Body & Soul: https://www.bodyandsoul.com.au/diet/diets/a-oneweek-plantbased-meal-plan-for-healthy-weight-loss/news-story/7bde5f9b16e2c75a601157c41423f04b


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