Breakfast: Oatmeal with berries and nuts, tofu scramble, smoothie made with fruits, vegetables, and plant-based milk 

Lunch: Salad with grilled vegetables and tofu, lentil soup, quinoa bowl with chickpeas and roasted vegetables 

Dinner: Spaghetti squash with tomato sauce and meatballs, stir-fry with tofu or tempeh and vegetables, lentil tacos 

Snacks: Fruits and vegetables, nuts and seeds, hummus and vegetables, vegan yogurt with berries and nuts 

Here are some tips for making your vegan meals and snacks more weight-loss friendly:

Use healthy cooking methods, such as grilling, baking, and steaming 

Avoid using too much oil or salt 

Limit processed foods, such as vegan meats and cheeses 

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