Home Meal Plan Plant Based Meal Plan for Weight Loss 2 [ ON/OFF diet ]

Plant Based Meal Plan for Weight Loss 2 [ ON/OFF diet ]

by Tina
plant based meal plan for weight loss 2

The first OFF-day on my plant based meal plan for weight loss 2, day 2 of my ON/OFF diet. You can read HERE more about why and how I cycle intermittent fasting, protein and fats, the base of this ON/OFF diet.

Day 2 is an OFF-day which means that we don’t follow the intermittent fasting rules. However if you stop eating around 8PM and don’t eat before 8AM you just got yourself 12 hours of unintentional fasting time. On OFF-days we also consume more protein, little more fat, grains and legumes.

ON-days are meant to be super easy on the digestion, high in fruit, greens and vegetables. Lots of raw foods during the day. More like a detox, weight loss boosting healing day.

The ON/OFF principle is the base of this Plant Based Meal Plan for Weight Loss series. The alternation between the two ensures that every other day you have a detox/healing promoting day, that you get all the nutrients you need, that it is easy to follow and that benefits of autophagy are used optimally.

Plant based meal plan for weight loss Day 2

  • Start the day with a large glass of lukewarm water, preferably with some fresh lemon juice added.
  • Oats are filling, super healthy and a delicious way to start a day.
  • A green juice, home made or store bought adds a huge amount of minerals like calcium, manganese, iron, potassium and zinc.

Blueberry Oats [ 410 cal. ]

Blueberry Oats
  • 1/2 cup old fashioned oats
  • 1 ripe banana
  • 1 cup blueberries
  • 1 tbsp ground flax seeds
  • 1 tsp cacao nibs, optional
  • 1 cup of water or almond milk

Cook the oats in water or unsweetened almond milk with 1/2 banana mashed in for sweetness. When the oats are done add in the blueberries and warm them through, then stir in the ground flax seeds. Serve in a bowl with the other half of the banana sliced on top and a tsp of cacao nibs.

500ml green juice for minerals like calcium, manganese, potassium & iron

Sweet Potato Fries and Salad [ 450 cal. ]

This is a super easy meal, lots of green leaves, onion, tomatoes, bell pepper, cauliflower rice, avocado and air fried sweet potato fries. I love this salad in combination with this lemon mustard dressing. If you take your lunch with you you can sub the fries with a whole oven baked sweet potato or cold fries … all good.

plant based meal plan for weight loss 2

Make the salad using …

  • about 3 cups chopped greens of your choice
  • 1 tomato, sliced
  • 1 red bell pepper, sliced
  • 1 small red onion, chopped
  • 1 cup cauliflower rice, raw or baked
  • 1/2 avocado
  • 1 medium sweet potato cut into fries and baked in the oven or in an air fryer, which I did, more time efficient
  • juice of a lime
  • Sea salt and black pepper to taste
  • mustard lemon dressing

One Pot Pasta [ 430 cal. gluten free ]

I love to use gluten free chickpea pasta or lentil pasta instead of regular gluten free pasta options because they provide a good amount of plant based protein and have usually very clean ingredients, only chickpea or lentil flour.

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one pot veggie pasta

Making this one pot pasta is super easy and it also compliments these new kind of gluten free pastas which sometimes tend to stick together when not in a sauce. Here the pasta is cooked in the sauce alongside lots of vegetables and it beholds it’s structure and bite. Serve it with a mixed green salad dressed with lemon juice.

Snacks

I listed delicious crunchy radishes, sweet oranges, herbal tea and a piece of dark chocolate as snacks. You can of course eat cucumbers, celery, radishes, cherry tomatoes as snacks throughout the day, as much as you like. Fruit is also a wonderful snack, especially when you crave something sweet.

I also recommend taking a daily B12 supplement, read HERE why and see which one I take.

Click here for the Plan Based Meal Plan Day 1 / ON-day or Plant Based Weight Loss Day 3 / ON-day

Click HERE for all the FREE Meal Plans

Njoy,

Tina x

ps. you can save this meal plan by pinning the picture below to your Pinterest board

plant based meal plan for weight loss 2

One Pot Pasta [ gluten free ]

A super easy one pot pasta to curb those cravings. Rich in protein and fiber.
Prep Time5 mins
Cook Time20 mins
Course: Appetizer, Dinner, Lunch, Main Course
Cuisine: gluten free, Healthy, Low fat, Mediterranean, Plant Based, Protein rich
Keyword: gluten free pasta, lentil pasta
Servings: 2 portions
Calories: 430kcal
Author: Tina

Ingredients

  • 1 cup 150 grams gluten free lentil or chickpea pasta
  • 1 can whole tomatoes, chopped
  • 1 medium onion, chopped
  • 1.5 cups broccoli florets bite size
  • 1 cup mushrooms, chopped
  • 8 half sun-dried tomatoes, chopped oil free
  • 2.5 cups water or more if needed while cooking
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dried rosemary
  • 1 tbsp date or coconut sugar
  • 2 tsp dried thyme you can also use italian seasonings if you prefer
  • sea salt and black pepper to taste
  • 100 grams 3.5 ounces fresh spinach, chopped or left whole

Instructions

  • Saute the chopped onion and mushrooms in a few tbsp water until soft.
  • Add in the tomatoes, spices, water, broccoli and sun-dried tomatoes. Bring to a boil.
  • Add in the dry pasta and cook according to directions on the package. I find that it takes longer to cook it when cooking it in a sauce. Mine took a few minutes longer, just keep an eye on it. If getting to dry add a splash of water.
  • When almost done fold in the chopped spinach and adjust seasonings to your taste.

Notes

Serve with a green salad. Also great with some nutritional yeast sprinkled on it to add a cheesy flavor. 

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