Switch From Dairy To Plant Based Vegan Diet Plan For A Healthy Life

Shalini Thakur

Shalini Thakur
Jan 2023

2 min read
vegan diet plan

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Ready to take your health and well-being into your own hands? Try out a vegan diet plan! With delicious recipes, sustainability tips, and nutritional advice, which will help you to reach your health goals and feel great. So if you are ready to plunge into a healthier, plant-based lifestyle in 2023? You’re in the right place!

Besides, the vegan movement is gaining massive attention from celebs or on social media, as people recognize the environmental benefits of reducing their consumption of animal-based foods, and its potential for promoting better health.

However, veganism has become increasingly popular in recent years, especially after covid pandemic in 2020  as more people recognize the ethical implications of consuming animal products. Also, more individuals are turning to plant-based diets, and veganism is becoming more accepted in mainstream culture.

In 2023, if you are ready to do something good for the environment and for yourself keep going:

Why Is The World Shifting To A Vegan Diet? 

The world is shifting to vegan diets for a variety of reasons. Studies have linked a vegan diet to numerous health benefits, including lower risks of heart disease, obesity, and cancer. Vegans also tend to have lower cholesterol levels and a lower risk of type 2 diabetes.

Moreover, vegan diets tend to be more light on the stomach and planet-friendly than those that include animal products which makes vegan diet plans for weight loss a popular choice for people trying to shed extra weight. 

Plant-based diets are increasingly considered a healthier option for individuals, as they typically contain more essential nutrients and fewer unhealthy fats, sugars, and processed foods. Additionally, plant-based diets are often more environmentally friendly, as they use fewer resources to produce and require less land to grow than animal-based diets.

Also, plant-based diets are more humane and ethical, as they do not require the killing of animals to sustain them. Besides, people have seen tremendous results after trying a vegan diet for weight loss.

What Is A Vegan Diet Plan Or A Plant-Based Diet?

A vegan or plant-based diet is a diet that consists solely of plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds. This type of diet excludes all animal products and by-products, such as dairy, eggs, and honey. This diet is becoming popular due to its health benefits and environmental sustainability. The vegan diet offers many benefits to a person’s health. Going vegan also means that you’re not supporting animal cruelty and exploitation. By choosing vegetarian meals, you can still enjoy delicious and nutritious food that’s kind to the planet.

Moreover, the vegan diet plan is a lifestyle choice that eliminates all animal products, including meat, dairy, and eggs, and focuses more on a plant-based diet. It is a growing trend, with more and more people choosing to adopt a vegan lifestyle for ethical, environmental, and health-related reasons.

Here Is What An Indian Vegan Diet Plan Looks Like!

Step, into the shoes of a vegan, and this is what a vegan Indian diet plan for weight loss looks like. With just simple changes in your regular diet, you can have a healthy lifestyle. Also, diet does not mean you have to starve or cannot have proper meals. At Fitelo we make sure to make realistic and functional diet plans for people. This one-day vegan meal plan is an example of what to expect. However, diet plans are always customized as per individual needs and preferences.

vegan diet meal plan
  • Early Morning – ajwain cinnamon water with 5 almonds overnight soaked
  • Breakfast – veg poha
  • Mid-Morning – coconut water/lemon water
  • Lunch – brown rice with besan kadhi
  • Evening meal – roasted makhanas/unbuttered popcorn
  • Evening 2- fresh salad(seasonal vegetables)
  • Dinner- mix veg soup
  • Post dinner- any flower-based tea/herbal tea

How To Shift To A Vegan Diet Or How To Become A Vegan?

Switching food habits that you have been following for half of your life is not a one-day job. Small steps can lead to a more significant change. Here are a few simple steps to help you in your vegan journey:

  • Educate Yourself: Veganism is a lifestyle choice so you need to learn about the environmental and health benefits of a vegan diet, and how you can make a difference. Learn about plant-based proteins, vegan nutrition, and food prep techniques. 
  • Start Small: Begin by eliminating one animal-based food at a time from your diet. Start by substituting vegan options for some of your favorite foods. Like you can swap your regular milk for soy or almond milk.
  • Replace, Don’t Remove: Replace animal-based foods with vegan alternatives. You don’t have to give up on cheese, or curd instead try vegan versions of cheese, milk, yogurt, ice cream, etc.
  • Find Recipes: Find vegan recipes online or in cookbooks that appeal to you and practice making them. You will also find many on the Fitelo recipe page.
  • Try New Things: Get creative with your ingredients and explore new flavors and textures with vegan options.
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Foods To Include In Your Vegan Diet For Weight Loss

For healthy living, a recommended 45-65% of your daily caloric intake should come from carbohydrates, 10-35% from protein, and 20-35% from fat. Additionally, you should strive to include a variety of nutrient-dense foods in your vegan diet plan. However, this may include dark leafy greens, cruciferous vegetables, plant-based proteins like tofu and tempeh, fortified plant milk, cereals, and juices.

Following a vegan diet can be a satisfying and healthful way to eat, so long as you include a wide variety of nutrient-dense foods in your meals.

We are here to make your vegan journey for weight loss easy. Therefore, below is a link wherein you can find many food options that are healthy and rich in protein. You’ll find a list of lentils, nuts, and fruits you can try and also know their nutritional value.

Foods To Avoid On Your Vegan Diet

A vegan diet excludes all animal-based ingredients. Vegans should also avoid all processed foods containing animal-based ingredients such as white sugar, white bread, white pasta, eggs, butter, lard, and gelatin. Furthermore, refined carbohydrates and processed snacks, and junk food should also be avoided.

  • Meat and poultry
  • Dairy products (milk, cheese, butter, yogurt, etc.)
  • Eggs, Fish, and seafood
  • Honey
  • Gelatin
  • White sugar
  • Refined carbohydrates (white bread, white pasta, etc.)
  • Processed snacks and junk food
  • Animal-based oils (butter, lard, etc.)
  • Any animal-based ingredients (rennet, whey, etc.)

Lifestyle Perks Of Being On A Vegan Diet Plan

If you look closely at the benefits of a vegan diet plan for yourself and the environment. You will definitely realize why the world is moving towards veganism and why you should do the same:

benefits of vegan diet

1. Improved Health

A vegan diet is known to be one of the healthiest diets available. This is because a vegan diet consists of only plant-based foods, which are typically lower in saturated fat and cholesterol and higher in fiber, vitamins, and other essential nutrients. Eating a vegan diet can help reduce your risk of developing certain chronic illnesses, such as heart disease, diabetes, and some types of cancer. It can also help you maintain a healthy weight, as vegan foods tend to be lower in calories and fat than animal-based foods. Additionally, vegan diets can help reduce inflammation in the body, which is linked to a variety of health issues.

2. Environmental Benefits

Adopting a vegan lifestyle can also have a positive impact on the environment. Besides, animal agriculture is one of the leading causes of global warming and other forms of environmental degradation. By replacing animal-based foods with plant-based options, you can reduce your carbon footprint and help reduce the number of resources used in animal farming. Besides, you can help conserve water, as it takes far more water to produce animal-based foods than plant-based foods.

3. Animal Welfare

One of the main reasons many people choose to go vegan is for animal welfare. The animal agriculture industry is responsible for a variety of animal cruelty, such as inhumane living conditions, overbreeding, and forced feeding. By going vegan, you can help reduce the demand for animal products and help improve the lives of animals.

4. Weight Loss

Eating a vegan diet can be a great diet plan to lose weight fast and keep it off. This is because vegan diets are typically lower in calories and fat than non-vegan diets. Additionally, vegan diets are usually higher in fiber and nutrients, which can help keep you feeling full for longer and reduce cravings for unhealthy foods.

5. Improved Digestion

Eating a vegan diet can also help improve your digestive health. This is because plant-based foods are typically higher in fiber and are easier to digest than animal-based foods. Also, vegan diets are typically lower in saturated fat, which can help reduce inflammation in the gut and reduce the risk of digestive issues, such as irritable bowel syndrome.

Overall, there are many benefits to eating a vegan diet. From improved health and environmental benefits to animal welfare and weight loss, veganism can be a great choice for those looking to make healthier lifestyle choices.

Vegetarian Diet Vs Vegan Diet? Know The Difference!

A vegetarian diet and a vegan diet are both plant-based diets that abstain from consuming animal products. However, there are a few key differences between the two styles of eating:

Differences On The Basis OfVegetarian DietVegan Diet
Meaning A vegetarian diet may also include dairy and egg products, and in some cases, honey.A vegan diet eliminates all animal products, including dairy and eggs.
Ethical ReasonsVegetarians may be more focused on environmental concerns.Vegans are more likely to be motivated by an opposition to animal cruelty and exploitation
Health BenefitsVegetarian and vegan diets are associated with numerous health benefits, including a reduced risk of chronic disease and improved heart healthHowever, vegan diets may provide additional health benefits that are not seen with vegetarian diets, such as a decreased risk of certain types of cancer.
Environmental ImpactA vegetarian diet has a lower overall environmental impact than an omnivorous dietA vegan diet has a much lower environmental impact because it eliminates animal-derived products.

Easy Indian Vegan Recipes For Weight Loss

1. Chole Poha Recipe

Let’s start with the vegan breakfast option, a healthy chole poha recipe:

2. Thupka Recipe

This delicious Tibetian dish will make your winter warm and vegan journey easy:

3. Beetroot Soup

 Fitelo presents you with a recipe for soup that is made of beetroot and is very easy to make:

A Quick Recap:

The Vegan Diet Plan is a comprehensive guide to transitioning to a vegan lifestyle. It covers all aspects of the vegan diet, including the basics, what veganism is, the Indian vegan diet plan, why the world is moving towards veganism, benefits, the difference between vegetarian and vegan, and recipes. The blog begins by explaining the basics of veganism, including what it is and why it’s important. It then dives into the nuts and bolts of transitioning to a vegan diet, including how to make the shift and how to create a balanced vegan meal plan. The blog also covers the many benefits of a vegan diet, from improved health to environmental sustainability. Finally, the blog provides a variety of vegan recipes to get you started on your path to veganism.

Frequently Asked Questions

Q: What Types Of Foods Can I Eat On A Vegan Diet Plan?

A: A vegan diet plan typically includes plant-based foods such as fruits, vegetables, legumes, nuts, seeds, and whole grains. You can also include plant-based proteins such as tofu, tempeh, seitan, and plant-based proteins like beans, lentils, and quinoa.

Q: Are There Any Health Benefits To Following A Vegan Diet Plan?

A: Yes! Studies have shown that vegans tend to have lower levels of cholesterol and body fat, and higher levels of fiber, magnesium, and vitamins C and E.

Q: How To Ensure The Body Is Getting All The Nutrients From A Vegan Diet Plan?

A: Eating a variety of nutrient-rich foods is key to ensuring you get all of the nutrients you need. It’s important to include vegan food items that are rich in protein, calcium, iron, zinc, vitamin B12, and omega-3 fatty acids.

Fun Fact

Here is a unique yet quick vegan option for you. Try this sprout salad by fitelo if you are bored of having sprouts on your weight loss journey and want to add some twist to your boring meal.

Contact Us

Like the sample healthy vegan diet plan that we have shared in this blog? So, Contact us today if you are looking for a detailed Diet Plan with cheat meals. Also, we will discuss how we can help you in achieving your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.

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