Home Meal Plan Plant Based Meal Plan for Weight Loss #3 [ ON/OFF diet ]

Plant Based Meal Plan for Weight Loss #3 [ ON/OFF diet ]

by Tina
plant based meal plan for weight loss #3

Day 3 is an ON-day on this Plant Based Meal Plan for Weight Loss #3 which means that today’s main foods are vegetables, fruits and some healthy fats. We also start eating later in the morning because on an ON-day we practice Intermittent Fasting to induce autophagy and to enhance the bodies fat burning abilities.

The meals are also lower protein due to protein cycling which also has great effect on the bodies healing and detoxing capabilities.

We start the day with something pretty delicious and warming, namely sweet potato “toast” and raspberry chia jam. Super easy to make, you slice a large sweet potato in about 1/4 inch thick slices and bake them in an oven, air fryer or toaster. Baking it in a toaster takes for sure 5 – 6 rounds so I prefer not standing there waiting for 15 minutes on a busy morning. I bake during the weekend a larger batch, in de oven or in my air fryer, and reheat it in the toaster when needed. The peel gets a little chewy which I don’t mind, it has a lot of nutrients.

plant based meal plan for weight loss #3

Serve it with fresh raspberry chia jam made from …

1/2 cup thawed raspberries blended or mashed together with 2 tsp chia seeds and 2 tsp maple syrup.

This has to thicken in the fridge which makes it a great recipe tot prep earlier. You can also use any jam you like, preferably one without too much sugar. The toasts can also be served with slices tomato, basil leaves, sea salt and black pepper or with almond butter and slices of banana.

On OFF-days you can enjoy these with hummus and slices cucumber.

raspberry chia jam

Lunch on Plant Based Meal Plan for Weight Loss #3 are Veggie Wraps with a delicious spicy Mango Chili Dip.

If you have larger leaves or if you want to prep them for a lunchbox you can roll them up. Here I used the leaves, which I doubled to make them more sturdy, and filled them with all the goodies.

Also a meal that can be prepped the evening before. Romaine or chard leaves filled with grated carrots, grated purple cabbage, bell pepper, tomato and fresh herbs like cilantro. You can stuff any vegetable you like in here and on OFF-days add hummus, baked crispy tempeh etc.

plant based meal plan for weight loss #3

A dip or a creamy ingredient is necessary for wraps. I love this mango chili dip which is salty, spicy and sweet at the same time. I like to use my small NutriBullet for these kinds of recipes where my regular sized is too big.

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mango chili dip

Dinner is this Fruity Caesar Salad & Shiitake Bacon accompanied by some oven baked potato fries and ketchup. You can bake the shiitakes and fries at the same time. If I have room in the oven I always throw in some extra sweet potatoes, a whole head of garlic or some pumpkin. These are great to have in the fridge.

fruity caesar salad & shiitake bacon

Snacks for the day were an orange or a few tangerines, these are great sources of calcium. Cherry tomatoes, cucumber, radishes are great to snack on while working on the computer, in the car or while watching something.

Every day I add in a brazil nut for it’s selenium, you only need one. Too much selenium is not necessary, 1 brazil nut delivers over 150% of your daily needs. Selenium is a very important antioxidant, it also boosts your immune system and is necessary for thyroid health. And also daily B12.

Njoy! I hope to show you with these series that it is possible to eat plenty of delicious food while losing or maintaining your weight and enhancing your health at the same time.

Your next day … Plant Based Weight Loss #4

Click HERE for all the FREE Meal Plans

Tina x

ps. if you want to keep this meal plan you can pin the picture below to your Pinterest board

plant based meal plan for weight loss #3

Mango Chili Dip

A sweet & spicy dip for vegetables, salads or wraps.
Prep Time3 minutes
Cook Time2 minutes
Course: Dip, Dressing
Cuisine: Healthy, Low fat, Oil free, Plant Based
Keyword: sweet spicy dressing
Servings: 1 portion
Calories: 275kcal
Author: Tina


  • blender or small foodprocessor


  • 1 cup mango cubes
  • 2 medjool dates, pitted
  • 4 halves dry packed sun dried tomatoes, soaked
  • 1 tsp chopped chili pepper, to taste
  • 1 lime juiced
  • 2 tbsp chopped red onion or spring onion
  • 1 pinch of sea salt, to taste
  • a few tbsp water to get the right consistency


  • Add all the ingredients to a small blender or foodprocessor and pulse until your dip is smooth to your liking. You can leave it more chunky, as you prefer.
  • Start with 2 tbsp of water and add more if needed.


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