Lunch

• Soy Yoghurt -It is just like dairy based yoghurt in taste and consistency.
• Salads and Veggies
• Soup

Evening Snacks

• Almonds
• Blueberries
• Soy milk / Rice Milk

Dinner

• Vegetables
• Salads
• Almond Yoghurt

There are other things which you can take if you are vegan.

• Soy/ Coconut / Rice Milk Ice Cream
• Homemade Cashew milk
• Vegan Sour Cream
• Vegan Alfredo

But do notice that more intake of soy has a danger also. It contains phytic acid which inhibits the growth of children. So, feeding the babies soy formulas is just like giving them birth control pills. They should be given regular milk based formulas.

You can also follow a sample diet like this or make your own diet and regularly consult your physician about your eating habits and health check-up. But, remember to drink a plenty of water, if you want to lose weight and remain fit.