7-Day Plant-Based Weight Loss Meal Plan (for Busy Women)

Let’s be honest, we all know that meal prepping ahead of time is the best way to stay consistent.
When you have your meals ready in the fridge, three great things happen:

1. You stay on track with your calories and macros, which is essential for fat loss.
2. You save time and mental energy, since you don’t have to wonder what to eat and cook.
3. And you save money, because you’re not buying any outside meals.

If your goal is to lose weight, calorie awareness and macro balance are key (I have explained the full process in a previous post on plant-based weight loss for busy women).
The challenge? When life gets busy, counting macros and planning recipes can feel like another full-time job.

That’s exactly why I created this post: to give you a simple, structured, and delicious 7-day plant-based weight-loss meal plan that already does the thinking for you.

---

Your 7-Day Plant-Based Weight Loss Meal Plan

Why This Plan Fits Busy Women

Here’s what most women struggle with when trying to eat plant-based to lose weight:

• ⏰ Not enough time to find what meals to cook that will respect your calories and macros,
• 😩 Complicated recipes with several meals to prepare and long ingredient lists,
• 🧂 Meals that are not tasty and leave you still hungry,
• 🍔 Temptations that pull you back to takeout or comfort food.

The plan that I am about to share with you is made for real life.
Each meal takes 30 minutes or less to prepare, uses affordable ingredients, respects your macros and calories, and is full of flavour, so you actually want to eat what’s on your plan.

It’s about opening your fridge, grabbing your prepped meals, and knowing you’re following your plan: nourishing yourself to build the body you have always dreamed of.

---

The 4 Pillars of Smart Plant-Based Weight Loss

1. Stay in a Calorie Deficit

To lose weight, you must consistently consume fewer calories than your body burns.
For most women (average height and activity), 1,500 calories per day creates a gentle deficit that supports fat loss while keeping your energy stable.
If you work out 4 times per week like I do, weigh 130lbs, and your height is around 163 cm, the 1,500 daily calories target will help your body tap into stored fat safely and sustainably.

👉 For a more specific calculation, and if your numbers for height, weight, or your activity level are different than mine, check out my free AI vegan meal planner, PowerPlant Boss, which automatically calculates the exact calories and macros you need to lose weight safely and efficiently.

2. Prioritize Protein

Protein keeps you satisfied and helps maintain lean muscle while losing fat.
Aim for 25–30 g of protein per meal, enough to stabilize hunger and prevent snacking.

Here’s how I simplify it:

• 30 g at breakfast
• 30 g at lunch
• 30 g at dinner
  That’s already 90 g, then add 10–15 g from snacks or smoothies to reach your 100–105 g daily target.

3. Keep It Simple

Simple meals are easy to repeat, and consistency is what creates results.
You don’t need to cook every day or fill your fridge with 14 different dishes.
Batch-cook twice a week, reuse components, and focus on practical, nourishing combinations that take less than 30 minutes to prepare.

4. Variety & Taste

Healthy doesn’t mean boring.
Choose meals inspired by cuisines you love: Thai, Mexican, Mediterranean… but with lighter, oil-free, plant-based twists. This way, you’ll actually look forward to your meals instead of craving takeout.

---

The 2+2+2 Meal Prep System

After trying dozens of vegan meal plans that required endless prep, I found my sweet spot: two breakfasts, two lunches, two dinners, and fruit for snacks that I rotate within the week.

Why does this system work?

• You still get variety without overwhelm.
• You only prep a few recipes instead of ten.
• It keeps your grocery list short and your fridge organized.
• You can easily scale for 2 people or more.

If you’re balancing family life, kids, and work, trust me, this system saves hours and mental load every week.

---

7-Day Plant-Based Weight Loss Meal Plan

Daily targets: ~1 500 calories | 105 g protein | 175 g carbs | 42 g fat

Day	Breakfast	Lunch	Snack	Dinner	Calories	Protein	Carbs	Fat

1

Choco OVnight Oats

Thai Veggie Stir-Fry

Mango

Warm Bean & Potato Salad

1 510

106 g

174 g

41 g

2

Chickpea Omelet

Lentil Shepherd’s Pie

2 small apples

Lentil Soup

1 495

104 g

176 g

42 g

➡️ Repeat this 2-day rotation for the rest of the week.

Quick flavour notes:

• 🥣 Overnight Oats: creamy, chocolatey, slightly sweet, tastes like dessert but keeps you full for hours.
• 🍳 Chickpea Omelet: the black salt gives it an eggy aroma; add saute onions, peppers, hot sauce or a bit of ketchup for comfort vibes.
• 🍲 Lentil Soup: cozy, Indian-inspired without heavy oils, warm, grounding, and high-protein.
• 🥗 Bean & Potato Salad: hearty yet light, pairs perfectly with your favourite greens.

---

Meal Prep Made Easy

Batch-cooking doesn’t need to take all weekend.
Here’s how I recommend organizing your prep:

Option 1 – Weekend Split

• Saturday (2–3 hrs): prep breakfasts + half the lunches.
• Sunday (2 hrs): finish the remaining lunches and dinners.

Option 2 – Mid-Week Split

• Sunday: cook Days 1–3 meals.
• Wednesday: refresh and cook for Days 4–7.

Tips:

• Wash and chop veggies ahead.
• Cook grains and legumes in bulk.
• Store meals in clear containers so you can grab-and-go.
• Freeze one portion of soup or curry for emergency days.

---

Recipes: Exact Steps — Batch Cooking for the Week

(Prep once, eat smart all week + one extra day!)

These batch recipes are designed for busy women who want consistent results without daily cooking.
You’ll spend about 2-3 hours cooking on the weekend, and your fridge will be stocked with ready-to-grab, high-protein meals.

A. Breakfast 1: Protein Chocolate Overnight Oats (Batch for 4 jars, 16 oz)

Creamy, chocolatey, comforting, just the right amount of sweet, I love oatmeal! This recipe is perfectly macro-balanced for fat loss and energy.

Ingredients for 4 jars – 16oz each

• Rolled oats – 2 cups (1/2 cup per jar)
• Chia seeds – 4 tsp (1 tbsp/jar)
• Ripe bananas – 2 medium (1/2 per jar)
• Unsweetened almond milk – 4 cups (≈1 cup/jar)
• Protein powder (choose one):
  • Birdman Chocolate – 1 full scoop per jar (24 g protein)
  • OR PB2 Peanut Chocolate – 1 full scoop per jar (20 g protein)
• Pitted dates – 8 small, or 4 large,
• Fresh blueberries or strawberries – 1 cup total (¼ cup per jar)
• Cinnamon or vanilla extract – optional, to taste

Steps

1. Prepare your jars: Line up four 16 oz glass jars or BPA-free plastic meal prep containers.
2. Add dry ingredients: In each jar, add ½ cup oats and 1 tsp chia seeds.
3. Blend the liquid: In a high-speed blender, combine bananas, almond milk, chopped dates, your chosen protein powder.
4. Pour into jars: Pour roughly 1 cup (240 ml) of the blended mixture into each jar.
5. Stir well: Use a spoon to mix until all oats and chia are fully coated.
6. Add flavor: Sprinkle cinnamon or vanilla extract if desired.
7. Add fruit: Wash the berries. If using strawberries, remove the green tops and slice before adding them to each jar.
8. Seal & refrigerate: Cover tightly and store in the fridge for at least 4 hours (overnight preferred).

Optimized Macros

Version	Calories	Protein	Carbs	Fat
Birdman Chocolate	420 kcal	35 g	54 g	8 g
PB2 Peanut Chocolate	460 kcal	31 g	57 g	10 g

💡 Tip: If you use the PB2 version, you’ll automatically hit your fat target for the day more easily.

B. Breakfast 2: Batch Chickpea Omelet with Peppers & Onions (4 servings)

Protein-rich, flavorful, and meal-prep friendly, perfect for reheating. One serving give you two thick omelets.

Ingredients (4 servings / 8 omelets)

• Chickpea flour – 2 cups
• Water – 2 cups
• Black salt – 1 tsp
• Turmeric – 1 tsp
• Garlic powder – 1 tsp
• Onion powder – 1 tsp
• Nutritional yeast – 4 tbsp
• Onions – 2 cups, sliced
• Bell peppers – 2 cups, sliced
• Edamame – 1 cup
• Better Than Bouillon – 4 tsp (optional, to season veggies)
• Ezekiel bread – 4 slices (1 per serving)

Steps

1. Make the batter: In a large bowl, whisk chickpea flour, water, black salt, turmeric, garlic powder, onion powder, nutritional yeast, and a pinch of pepper until smooth.
2. Sauté the veggies: In a big non-stick skillet, sauté all onions, peppers, and edamame with a splash of water and Better Than Bouillon until soft and lightly caramelized. Set aside.
3. Cook the omelets:
   • Heat your pan again on medium. Pour about ¾ cup of batter to form a thick omelet.
   • Cook covered for 3–4 minutes until firm, flip gently, and cook another minute.
   • Repeat until all batter is used; you’ll get 8 omelets (2 per day).
4. Assemble: For each meal, fill 2 omelets with sautéed peppers and onions, fold in half, put them in a container box, and serve with 1 slice of Ezekiel bread put in a ziploc bag.

Macros (per meal: 2 omelets + 1 bread) 410 kcal | 36 g protein | 38 g carbs | 9 g fat

C. Lunch 1: Vegan Pad Khing (Thai Ginger Stir-Fry with Tofu) 4 servings

✨ High-protein • Oil-free • Meal-prep friendly

Ingredients

Stir-Fry:

• Extra-firm tofu 600 g, pressed & cubed
• Fresh ginger 4 Tbsp (julienned)
• Garlic 4 cloves, minced
• Red onion 1 small, sliced
• Bell peppers 2, sliced
• Carrot 1 medium, thinly sliced
• Zucchini ½, halved & sliced
• Mushrooms 1 cup (sliced)
• Snow peas or green beans 1 cup
• Green onions 2, chopped (greens for garnish)
• Water ¼ cup + 1 tsp Better Than Bouillon (BTB)
• Juice of 1 lime

Sauce:

• Low-sodium soy sauce 4 Tbsp
• Vegan oyster or hoisin 2 Tbsp
• Rice vinegar 1 Tbsp
• Maple syrup 1 tsp
• White pepper ¼ tsp
• Cornstarch 1 Tbsp + 1½ Tbsp water (slurry)

Side: Brown or White rice 1 cup dry (≈ 2 cups cooked)

Steps

1. Cook rice (2 cups water if cooked in a regular casserole + pinch salt).
2. Bake tofu: Press, cut into cubes; toss with 1 Tbsp soy + 1 Tbsp cornstarch; put into an air-fry at 400°F for 12–15 min.
3. Sauce: Whisk soy + oyster + vinegar + maple + pepper; keep the slurry mix ready in a bowl on the side.
4. Aromatics: In a wok, heat water + BTB; add ginger (30 s), then garlic + onion (1 min). Add all veggies; stir-fry 6-10 mins.
5. Combine: Add tofu to the vegetables, then the sauce, mix; simmer; stir in the slurry to thicken the sauce (3-6 mins); finish with lime juice.
6. Serve per portion: ½ cup brown rice + ~1½ cups of the stir-fry

Macros (per serving): ≈ 475 kcal | 38 P | 55 C | 9 F

---

D. Lunch 2: Vegan Shepherd’s Pie (4 servings)

✨ Cozy • Hearty • Muscle-friendly

Ingredients

• Onion 1½ cups, diced
• Garlic 3 cloves, minced
• Better Than Bouillon 2 tsp (BTB)
• Tomato sauce 2 cups
• Dry lentils (red ¾ cup + brown ¾ cup)
• Carrots 2 cups, diced
• Edamame 1 cup
• Potatoes 600 g
• ½ cup plant milk
• 4 tsp vegan mayo
• Seasonings: salt, pepper, nutritional yeast, garlic & onion powder

Steps

1. Add your potatoes to a pot, cover with water, and let them boil on medium heat for about 25–30 minutes, just until they’re soft enough to pierce easily with a fork.”
2. In another casserole, water-sauté onion + garlic with BTB until soft.
3. Add raw lentils, carrots, tomato sauce + 1½–2 cups water to this casserole; simmer ≈ 30 min.
4. Stir in edamame; cook 5 min more. Turn off the heat and reserve.
5. Once the potatoes are cooked, drain and place them in cold water to cool a bit. Peel off the skins, add them to a large bowl, and mash until soft and fluffy. Mix in the plant milk, vegan mayo, and the seasonings until it’s creamy and delicious.
6. Spoon the lentil mixture into an oven-safe dish, then spread the mashed potatoes evenly on top. Use a fork to gently rake the surface; this helps it crisp up beautifully under the broiler.
   Place the dish in the oven on broil mode at 375°F (190°C) for about 7 minutes, until the top is golden.
   Once cooled slightly, divide the pie into 4 portions and store each in a container, and just like that, you’ve got your lunches ready for the next four days.

Macros (per serving): ≈ 455 kcal | 36 P | 61 C | 10 F

---

E. Dinner 1: Bean & Edamame Potato Salad (4 servings)

✨ Light • High-protein • Meal-prep friendly

Ingredients

• Baby potatoes 600 g, boiled + air-fried 13 min @ 400 °F
• Canned beans 2 cups, rinsed
• Edamame 1 cup
• Mixed greens 4 cups
• Iceberg lettuce 4 cups
• Miso Dressing (dressing separately):
  • Miso 4 tsp · Apple cider vinegar 4 tsp · Maple 4 tsp
  • Garlic powder + Onion powder + Italian herbs + pinch salt + water to thin

Steps

1. Boil the potatoes until tender, then peel and cut them into cubes. Season with salt, pepper, and any of your favorite spices. Air-fry at 400°F (200°C) for about 13 minutes, until golden and slightly crisp.
2. In your meal prep containers, layer the greens, iceberg lettuce, beans, edamame, and the cooked potatoes.
3. Keep the dressing in a small portable bottle (like these on Amazon) so you can drizzle it fresh at mealtime (your salad will stay crunchy and delicious all week).

Macros (per serving): ≈ 400 kcal | 34 P | 56 C | 8 F

---

F. Dinner 2: Lentil Soup (4 servings)

✨ High-protein • Fiber-rich • Freezer-friendly

Ingredients

• Onion 1½ cups, diced
• Garlic 3 cloves, minced
• Better Than Bouillon 2 tsp (BTB)
• Carrot, celery, zucchini 4 cups, chopped
• Tomato 1 cup, chopped
• Cooked lentils 3 cups
• Edamame 1 cup
• Veg broth 4 cups
• Cumin or curry powder 4 tsp
• Parsley (optional)

Steps

1. Sauté onion + garlic in BTB + ½ cup water.
2. Add veg + tomato; cook 5 min.
3. Add lentils, edamame, broth, spices; simmer 20 min.
4. Season + finish with lemon or parsley.

Macros (per serving): ≈ 395 kcal | 34 P | 42 C | 9 F

Grocery List For Your Plant-Based Weight Loss Meal Plan (4-Serving Batches)

🥣 Pantry & Dry Goods

• Rolled oats — 2 cups (about 200 g)
• Chia seeds — 4 tsp
• Chickpea flour — 2 cups (240 g)
• Brown rice (dry) — 1 cup (200 g)
• Dry lentils — 1½ cups total (¾ cup red + ¾ cup brown)
• Canned beans (any variety: black, kidney, white) — 2 cups (≈ 1½ cans)
• Nutritional yeast — ¼ cup
• Miso paste (white or red) — 4 tsp
• Vegan oyster sauce or hoisin sauce — 2 Tbsp
• Low-sodium soy sauce or tamari — 4 Tbsp
• Rice vinegar — 1 Tbsp
• Maple syrup — 2 Tbsp + a bit extra for oats and dressing
• Cornstarch — 1 Tbsp + 1½ Tbsp water (for slurry)
• Better Than Bouillon vegetable base — 6–8 tsp total (for various recipes)

---

🧂 Seasonings & Spices

• Black salt — 1 tsp
• Turmeric — 1 tsp
• Garlic powder — 1 tsp
• Onion powder — 1 tsp
• Italian herb blend (or herbes de Provence) — 1 Tbsp
• Cumin or curry powder — 4 tsp
• Ground white pepper — ¼ tsp
• Cinnamon or vanilla extract — optional for oats

---

🧃 Liquids

• Unsweetened almond milk — 4½ cups (for oats + mashed potatoes)
• Vegan mayonnaise — 4 tsp (for Shepherd’s Pie mash topping)
• Fresh lime juice — from 2 limes
• Apple cider vinegar — 4 tsp (for dressing)
• Water or vegetable broth — as needed for sautéing

---

🥬 Fresh Produce

For breakfasts:

• Bananas — 2 medium
• Dates — 8 small or 4 large
• Blueberries or strawberries — 1 cup

For omelets & stir-fry:

• Onions — 3–4 medium (≈ 3½ cups total)
• Bell peppers — 4 (2 for omelet, 2 for stir-fry)
• Garlic — 10 cloves (total across recipes)
• Ginger — 4 Tbsp (julienned)
• Carrots — 3 medium (2 for Shepherd’s Pie + 1 for stir-fry)
• Zucchini — 1 large (½ for stir-fry, ½ for soup)
• Mushrooms (shiitake or cremini) — 1 cup
• Snow peas or green beans — 1 cup
• Green onions — 2
• Celery — 2 stalks (for soup)
• Tomatoes — 2 medium
• Baby potatoes — 600 g (≈ 1.3 lbs)
• Iceberg lettuce — 1 small head (≈ 4 cups chopped)
• Mixed greens (spinach, spring mix, or romaine) — 4 cups
• Fresh parsley or cilantro — optional garnish

---

🫘 Protein Boosters

• Extra-firm tofu — 600 g (21 oz)
• Shelled edamame — 4 cups total (1 cup each for omelet, Shepherd’s Pie, bean salad, and lentil soup)

---

🥔 For Shepherd’s Pie Mashed Potatoes

• Russet or Yukon potatoes — 600 g (≈ 4 medium)

---

🥗 For Miso Dressing

• Miso paste — (included above)
• Maple syrup — (included above)
• Apple cider vinegar — (included above)
• Garlic + onion powder, Italian herbs — (included above)

---

🍎 Snacks (rotate daily)

• Mangoes — 2 large (or 2 cups chopped)
• Apples — 4 small to medium

---

✅ Optional Garnishes & Add-ons

• Lime wedges
• Fresh cilantro
• Chili flakes
• Sesame seeds (for the Thai meal)

---

Troubleshooting & Staying Consistent

“I don’t like chickpeas/lentils.”
→ Swap them for tofu or lentils, and check out my PowerPlant Boss app to generate alternative meal plans that fit your macros, preferences, and calorie goals automatically.

“My family isn’t eating the same food.”
→ Keep your plan for yourself, but cook add-ons they love (like pasta or rice).
My husband Justin actually enjoys many of these meals now. Sometimes, it just takes one shared dinner to convert a skeptic!

“I get hungry mid-day.”
→ Add a crisp side salad (lettuce, iceberg, cucumbers, low-calorie and filling) or a piece of fruit. Often, thirst feels like hunger, so try a big glass of water first.

“I travel often.”
→ Wait until a home week to start this plan. You’ll be more consistent and can build momentum before adapting it for travel.

Quick consistency tips:

• Hide your trigger foods or stop buying them during the 7-day plan.
• Remember your why: every meal is a step toward the body and energy you want.
• If you slip up, just go back to your next planned meal — perfection isn’t required.

---

Pair It With Fitness

Nutrition is the #1 factor in weight loss, but to truly transform your body, combine this plan with strength training and daily movement.

I personally follow the Build With Science app: it provides structured workouts, nutrition guidance, and accountability.
You can learn more about it in my post on The 5 Best Plant-Based Weight-Loss Programs for Busy Women.

Add these small but powerful habits:

• 5 000–10 000 steps per day
• 3–4 strength workouts per week
• Daily weigh-ins to stay aware and motivated

And yes, lift weights! It’s the secret to that toned, sculpted look most of us are after.

---

Final Thoughts

This 7-day plant-based weight-loss meal plan isn’t just about calories or macros.
It’s about creating peace with your food routine, so you can focus on living, working, mothering, and thriving with confidence.

By following the 4 pillars and 2 + 2 + 2 system, you’ll simplify your week, enjoy what you eat, and build habits that truly last.

If you’re ready to personalize your plan, whether your calorie goal is higher, lower, or your taste buds crave something different.
✨ Try my PowerPlant Boss GPT: it generates in seconds meal plans tailored to your macros, Viome restrictions, and lifestyle.

And if you want a faster body transformation, pair this plan with your workouts using Build With Science, my go-to program for efficient fitness. You can use my coupon code ADGXOIUOEO to save 20% at checkout.

You’ve got this. One week at a time, one meal at a time.