Plant Based Meal Plan For Weight Loss

At Holly Roser Fitness, we love using a whole food plant-based meal plan for weight loss with our clients. Eating this way can help you lose weight, maintain weight loss over time, and has even been used to treat type 2 diabetes.



A plant-based diet focuses on consuming mainly plant-focused, minimally-processed foods while minimizing animal products. You will eat a diet of healthy fats, legumes, whole grains, vegetables, starchy root vegetables, plant proteins, etc. which will give you a boost of vitamins and minerals. Eating this way can drastically improve your health and the environment.

How to start eating plant-based:

  • When first starting out, try going meatless a couple times a week. You can try a “meatless Monday” to get started and go from there!

  • Try to use as many whole-food ingredients as possible. When you choose real foods such as vegetables, beans, tempeh, nuts, whole grains, potatoes, etc. that are not highly processed, your body will be able to digest them better.

  • Eat fresh food when possible. Shop the outer aisle of the grocery store first to get vegetables, avocado, then work inward to get beans, nuts, and whole grains.

  • Find some of your favorite meals online in a vegan version. Just because something doesn’t have meat in it, doesn’t mean it won’t taste just as delicious.

  • If you are too busy to cook your own meals, you can try a service like my plant-based meal delivery service, Renew. You can get organic, vegan, whole-food meals delivered to your door each week that are perfectly portioned based on your individual health and weight loss goals. These meals are always fresh, never frozen, and ready to heat and eat.

  • Swap all of your dairy products for milk alternatives such as almond, coconut, oat milks.

Benefits of a plant-based for your health:

  • Plant-based eating can help you lose weight and maintain weight loss over time.

  • It may reduce your chances of getting certain types of cancer. According to this article from the Mayo Clinic: “Plants produce many phytochemicals (literally, plant chemicals) that may protect cells from damage. Phytochemicals have many beneficial effects, including that they are anti-inflammatory.

  • You will get more fiber in your diet which is great for keeping your digestive system healthy.

  • Lowers your chance of getting diabetes. Studies have shown that people who stuck to a plant-based diet consistently, lowered their risk of developing diabetes by 34%

Read: The benefits of a plant-based diet for the environment

Simple plant-based meal plan:


Breakfast: Blackberry Tang Smoothie Bowl Recipe

Snack: Hummus with veggies

Lunch: Sweet Potato & Black Bean Tamales

Dinner: Creamy Vegan Pomodoro Pasta


If you are looking for additional ways to help you lose weight or learn more about how to navigate a plant-based diet, then send me an email! I would love to help you along your journey!

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STUDIO LOCATION

120 2nd Ave

SAN MATEO, 94401

650-307-5576