The Best Plant-Based Food for Weight Loss With Plenty of Plant-Based Meal Ideas

In this article we discuss 5 plant-based foods that are proven to aid weight loss. For each one we provide plant-based meal ideas designed to help set you up for weight loss success and an overall better health.

Let’s dive in.

Plant-based versus vegan- what’s the difference?

Plant-based diets and vegan diets are often thought of as the same thing. We even wrote a whole article on it! Be sure to check it out for a better understanding. The terms aren’t too different from each other, but despite what people think, it is easy to make unhealthy choices as a vegan. 

Vegan diets exempt animal products and animal by-products. The loophole being that vegans could, if they wanted to, live off chips, fries and Oreos. On the other hand, a plant-based diet focuses solely on eating healthy whole foods from plant sources. Which makes plant-based diets a much better option for maintaining a healthy weight. If you’re wondering how to lose weight on a plant-based diet, here’s some example whole foods that will help you achieve your weight loss goals:

Best plant-based foods for weight loss

1. Avocado

halved avocado on a wooden chopping board

Avocados are that little green fruit (yes fruit) we’ve all grown to love. Unlike most fruits which are high in carbohydrates, avocados are loaded with healthy fats. Their key fat ‘monounsaturated oleic acid’ is a naturally occurring fat that can also be found in olive oil. This fabulous fat can even spot-reduce belly fat with studies supporting effective weight loss.

The remainder of an avocado is made up of water and fiber, making them one of the best plant-based foods for weight loss. Pop them on the side of your meals for an extra nutrient boost and delicious flavor. 

They also contain many important nutrients, including fiber and potassium.

One full day plant-based meal ideas:

Breakfast:
Start your day with avocado on toast topped with roasted tomatoes. 

Lunch/ Dinner:
Take a bite of an avocado pesto pasta for a tasty lunch or dinner. 

Snack: Baked tortilla chips with guacamole makes a delicious plant-based snack in the day.

BONUS

DESSERT:
Not to forget desserts, chocolate avocado mousse is a game-changer.

2. Beans

different types of beans on a dark background

Beans are hugely beneficial for weight loss. In a plant-based diet, they are an ideal substitute for meat thanks to their high protein content. Foods which are higher in protein keep us feeling fuller for longer and stave off cravings that creep up on us later in the day. Thanks to all the varieties of beans out there, it means that no plant-based meal is ever boring or flavorless when prepared properly!

One full day plant-based meal ideas:

Breakfast:
Make a delicious bean-filled breakfast burrito to replace eggs in the morning.

Lunch/ Dinner:
A vegan friendly bean chilli is a great plant-based meal idea!

Snack:
Struggling with weight loss snack ideas? Edamame beans are a popular Asian plant-based snack that is best enjoyed sprinkled with salt and chili for extra flavor. They are packed with proteins.

3. Vegetables

freshly harvested vegetables to aid plant based meal ideas for weight loss

Of course, vegetables are a staple in any diet. They are vital in keeping our bodies healthy and aid massively in weight loss. They are packed full of fiber which helps regulate your gut health, keep your bowel movements regular and keep you feeling fuller for longer. It’s just another one of the best plant-based foods for weight loss since you’re getting everything out of your system- with no added restroom runs.

One full day plant-based meal ideas:

Breakfast:
Get your daily dose of veg in with a green breakfast smoothie. Add leafy greens to fresh fruits to make a deliciously sweet and vibrant breakfast for weight loss.

Lunch/ Dinner:
There’s nothing better than warm soup to soothe the soul. Blend cooked veggies for a hearty plant-based meal.

Snack:
Skip the raw salad and bake kale to create a crispy plant-based snack for grazing late afternoon.

4. Nuts

different kinds of nuts

Nuts are abundant in healthy fats. Of course, the word fat usually doesn’t pair well with weight loss. But nuts contain unsaturated fats, which unlike trans and saturated fats, can aid weight loss. How? Because unsaturated fats found in nuts contain antioxidants like vitamin E which have been shown to help burn away belly fat and lower cholesterol levels. They also keep you fuller for longer thanks to the fact they are high in protein for such small little snacks.

The important thing to remember here is that like everything, even healthy fats should be consumed in moderation. But even if you did go a little overboard, they won’t do anywhere near as much harm as the fats that you often find in junk food and processed foods.

One full day plant-based meal ideas:

Breakfast:  Start your day right with a vitamin packed acai bowl with fresh fruits and drizzled in almond butter

Lunch/ Dinner: Go adventurous for lunch or dinner with a cashew sauce mac and cheese. A delicious vegan dinner for weight loss.

Snack: For a healthy plant-based snack try some nut butter energy balls for a mid-afternoon boost!

BONUS

DESSERT: make peanut butter cups with a dark chocolate coating for an indulgent treat. Or skip the hassle and try our very own vegan peanut butter cups.

5. Coconut

plant-based meal ideas using coconut

Where do we begin with coconut? Well, like nuts, coconut and coconut oils are abundant in healthy fats. Not all healthy fats are created equal. The fatty acids found in coconut are known as medium-chain triglycerides (MCTs).

MCT might sound vaguely familiar to you. It’s the fat you often find in the infamous bullet coffee and some other foods that are the latest hop aboard the fitness trend train. Fads aside, these fatty acids have been proven to boost satiety better than other fats and increase the number of calories burned.

Please don’t start drizzling coconut oil on salad or consuming coffee with oil in excess. Coconut oil is still high in calories. So just be sure to consume it in moderation. Either by cooking with it or eating coconut in its raw form.

One full day plant-based meal ideas:

Breakfast:
Infuse your breakfast oats with desiccated coconut or coconut oil and bake for a crispy golden granola. 

Lunch/ Dinner:
A coconut-based curry is the perfect meal to fill you up for either lunch or dinner. Add veggies and a plant-based meat substitute like tofu for a yummy meal. 

Snack:
Coconut bites can be made by blending desiccated coconut and coconut oil then rolling into balls. Simply dust with more desiccated coconut and you’ve got a deliciously sweet ball of coconut bliss to snack on.  

BONUS

DESSERT: creamy desserts with a coconut base like a coconut and passion fruit panna cotta make a light plant-based weight loss treat after dinner.

How to lose weight on a plant-based diet?

A plant-based diet and weight loss go hand in hand, if you eat wholesome foods like the ones we’ve listed above, you’re guaranteed to lose weight more efficiently.

Conclusion

If you’re looking at a plant-based diet for weight loss, it’s definitely worth trying out some plant-based meals going forward.

Have you tried out a plant-based diet for weight loss? What were your results? Let us know your journey in the comments!