One Week Vegan Menu for Weight Loss?

Good Afternoon :)

I am trying to get a weekly menu that I can follow as a vegan for weight loss? Do you do anything like that?

I need to lose approx 50 lbs. I have been following Dr McDougall's plan for about two months and although I have lost 20 lbs so far I believe it is from just cutting out animal products not his plan, as he has great recipes but they serve 4-10 people per recipe. So then I feel I need to eat more or throw it all away as I am single and there is only so much Texas veg hot dish you can freeze! Plus these recipes don't reheat well as I don't use a microwave.

What I need is a one-week menu with measurements (ie 1/2 cup of rice) I can follow and repeat each week until I lose the 50 lbs.

I understand you charge for your coaching service. How much would it cost to create a week long menu for weight loss?

Thank you, Sass.
Jordan, MN


Sassy Sez: Hi Beth! Not sure if you knew that Jeff and I grew up in Minnesota, Land of 10,000 Lakes. :)

Okay, let's see if I can help clarify some things from your post.

I have been following Dr McDougall's plan for about two months and although I have lost 20 lbs so far...

Wow, that is fantastic, Beth! Congratulations!! You really should be SO proud of yourself for all you have accomplished so far.

Sometimes recipes out there serve far more than we actually need, as you have discovered. Before you do anything else, I wonder if you have tried to cut those recipes down to, say, 1 or 2 servings?

Photo of Mastercook programThe way I personally scale down recipes is with the Mastercook program. You enter all the ingredients for a recipe, then you click the "Scale" button and tell the program how many servings you want the recipe to make. And it will tell you EXACTLY how much of each ingredient you need in order to pull it off.

The only drawback to this plan is you could end up with some wonky recipes, such as 1/6 cup of minced onion, or 1/16 cup cashews. ;)

(By the way, Mastercook is just a generally good program to use to keep your recipes organized and updated at the touch of a button. Then print, place each recipe you create in a 3-hole-punched plastic sleeve, and place in a 3-ring binder. Wow, what a great way to keep my ZOUNDS of recipes organized.)

Now, if you don't love that idea you might check out my online weight loss course which walks you through the process of creating a one-week menu plan.

Each week we'll walk through the important things you need to know to make educated decisions at mealtime. We cover carbs and protein and calcium and fats and SO much more.

You'll learn how to create your very own vegan menus from scratch, based on your own likes and dislikes. This way you are not relying on anyone else's menus, and you can create as much or as little food as you need for each meal. And you won't end up eating Texas veg hot dish for days on end. ;)

Please do let me know if you have any further questions. :)

Thanks, Beth! And if you need me, I'm here for you. :)


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"Loved, loved, loved the section on menu creation!
It was very helpful."

Kristin Yates
Little Rock, Arkansas

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Vegan or Raw Vegan?
by: LKrish

Hey, what do you think is more beneficial for weight loss - Raw vegan or Vegan? Will going raw vegan make a lot more difference than going just vegan? I have been a vegetarian all my life, I have also been struggling with weight all my life :)

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