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7-Day Vegan Diet Plan: Eat Healthy with Under 2,000 Calories per Day

7-Day Vegan Diet Plan: Eat Healthy with Under 2,000 Calories per Day

Most people that follow a diet plan do it the wrong way.

They either lack the knowledge to properly structure a diet plan or make the diet plan unnecessarily hard. Following a diet plan should be helpful in reaching your goal, not a hindrance.

I’m generally not a big believer in “one size fits all” diet plans, as diet plans work best when customized. This is because there are plenty of variables that need to be considered when structuring a diet plan. These variables include: age, gender, physical activity level, goals such as weight loss, maintenance or muscle build up, food preference or distaste.

All these factors can heavily affect a diet plan. The best diet plan is the diet plan that works for you–one plan that suits your goals and is structured in a sustainable way.

Therefore, the following diet plan is not intended to be followed strictly. Keep the meals and ideas that you like and disregard the other ones. Individualize the plan by yourself using apps such as MyFitnessPal or with the help of a knowledgeable friend or coach.

But let’s first address the basics:

Can’t I just listen to my body?

I know a young woman with a meal plan that consists of bland noodles, literally. The only food that this person eats is noodles. Therefore noodles are on her dining table nearly 365 days a year.

This is incredibly unhealthy for obvious reasons. One food alone doesn’t provide you with the necessary nutrients to sustain a healthy existence. The reason she’s eating only one food and isn’t looking to change anytime soon is because noodles are the only food that she likes.

This is what the nutrition industry doesn’t want you to know: your taste buds can change. Taste is extremely variable. Have you ever eaten a food, hated it, but after continuous exposure to the thing you’ve become accustomed to it? Maybe you even started to like it? This happened to me multiple times.

I just recently started eliminating added salt out of my diet. In the first week every food tasted completely bland. But after 2 weeks, unsalted food tasted completely normal as though it had been seasoned with salt just seconds before.

The truth is, that you can’t listen to your body these days when it comes to your food intake. The nutrition industry is making you addicted to its products by using artificial sweeteners, aromas and colors. The healthiest foods are the ones that you can find in the produce aisle.

But remember that healthy is always relative.

A healthy diet is always relative. – Dr. Michael Greger MD

What is a healthy vegan diet plan?

I remember talking to my mother a couple of years ago. Back then I used to eat McDonalds; after one time I had eaten there I realized that I was not performing at my usual level. This was also the time when I was usually eating about 1 kilogram of meat every single day.

Back then I thought that my diet plan was ‘healthy’. I didn’t realize that there was plenty of room for optimization.

Now I know that healthy is always relative. A pack of donuts is healthy when the alternative is pure sugar. Pancakes are healthy if the alternatives are donuts. Whole grain vegan pancakes are healthy if the alternative is traditional pancakes.

Healthy is relative. The healthiest diet plan for you is the one that fits these two premises:

  • It improves your current situation
  • It can be followed in the long-term

The benefits of a healthy vegan diet plan

A couple of my friends tank their cars with premium gasoline, yet don’t pay attention for a single minute to the foods they put in their bodies. Their flats where they choose to live in are decorated by designers. Yet they don’t take care of the place where they necessarily have to live in: their bodies.

Your body is renewing itself every 7-10 years. This is pretty astounding. A couple trillions of cells get replaced in that period. And where does your body get the building blocks from? Your diet.

You have to set your priorities straight. Don’t be penny wise and pound foolish.

The 7-day vegan diet plan

This plan is suited to reach an average goal of about 2,000 calories per day (1942cal to be exact). This is the ideal calorie intake of an average women, or for an average man who is looking to lose weight (500 calorie deficit per day, resulting in about 0.5kg weight loss per week).

The amount of fiber is around 50grams, which is nearly double the amount of the minimum daily intake and three times the amount in the average american diet.[1]

This means that the meal plan is extremely healthy in comparison to what you’ll find on the market. You might feel a big increase in your energy.

This meal plan is ideally for people who want to start eating a vegan diet. The meals are diverse, so you’re able to see the full range of what you can expect on a vegan diet.

Note:  This plan is not meant to be followed 100%. Take all the positive things that you want from this plan and eliminate the negative ones. If you want to have a fully customized plan, you can visit my website (Hint: There’s a free gift for you).

Important: Drink 3-4 liters of water every day and add green tea / coffee to your diet, as these are antioxidant-rich and healthy beverages.

Day 1

Total: 1614 calories, 231g carbs (66%), 50g fat (14%), 71g protein (20%), 45g fiber

Breakfast

Banana-Ginger-Pear-Bowl

(734 calories, 98g carbs, 27g fats, 32 g protein, 20g fiber)

Ingredients

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  • 1 banana
  • 1 pear, stoned
  • 1 date, stoned
  • 3 tablespoons almonds
  • 1 tablespoon flaxseeds
  • 1 tablespoon hemp flour
  • 1/2 tablespoon carob powder
  • 1/2 tablespoon fresh ginger
  • 250ml soy milk

Steps

  1. Cut the banana, pear, dates and almonds into pieces (size to your personal liking).
  2. Put all the ingredients in a bowl. Add the soy milk.

Lunch

Amaranth-Hemp Seed-Salad

(250 calories, 27g carbs, 11g fats, 13g protein, 8g fiber)

Ingredients

  • 1 Nori leaf, chopped
  • 4 handful of mixed salads
  • 10g of amaranth
  • 1 handful of sugar snaps
  • 2 tablespoons of hemp seeds

Steps

  1. Put all the ingredients in a bowl.
  2. Add some dressing, I recommend an Italian dressing.
  3. Make sure you use only a little bit of oil.

Snack

Banana Ice-Cream

(210 calories, 54g carbs, 1g fat, 0g protein, 6g fiber)

    Ingredients

    • 2 Ripe Bananas

    Steps

    1. Peel and slice the bananas, place them in a container and freeze them for 1 hour.
    2. Remove the frozen bananas from the freezer and let them thaw a little at room temperature.
    3. Place the bananas in a food processor and process until smooth and creamy, like soft-serve ice cream.
      You can vary the recipe by adding a little cinnamon, vanilla or cocoa powder.

    Dinner

    Healthy Greens Plate

    (420 calories, 52g carbs, 11g fats, 26g protein, 11g fiber)

    Ingredients

    • 100g brown rice (cooked)
    • 200g firm tofu
    • 2 cups broccoli

    Steps

    1. Cook the brown rice and the broccoli in a medium-sized pot.
    2. Add the tofu in a pan with a little bit of water.
    3. When the ingredients are ready: Drain the water.
    4. Add flaxseeds for extra crunchiness and health.

    Day 2

    Total: 2219 calories, 295 carbs (67%), 56g fat (13%), 87g protein (20%), 74g fiber

    Breakfast

    Breakfast Bowl

    (787 calories, 107g carbs, 31g fat, 26g protein, 18g fiber)

      Ingredients

      • 1 banana
      • 1 pear
      • 1 date, stoned
      • 3 tablespoons of almonds
      • 1 tablespoons of flaxseeds
      • 1/2 cup of millet flakes
      • 1/2 tablespoon of grated ginger
      • 250ml soymilk (low-sodium)

      Steps

      1. Peel the banana.
      2. Stone the pear.
      3. Cut the banana, pear, almonds and the dates into tiny pieces.
      4. Put all the ingredients into a bowl.
      5. Add the soymilk.

      Lunch

      Spaghetti with White Bean Tomato Sauce

      (373 calories, 66g carbs, 10g fats, 15g protein, 11g fiber)

      Ingredients

      • 2 ounces uncooked whole-grain spaghetti
      • 5-ounces low-sodium tomato sauce
      • 3-ounces low-sodium cannellini beans, drained and rinsed
      1. Cook the spaghetti according to the package directions; drain.
      2. Meanwhile, in a medium saucepan, combine the spaghetti sauce and beans, cover, and warm over low heat.
      3. Serve the spaghetti topped with the tomato-bean mixture.

      Snack

      On-the-go Smoothie (385 calories, 76g carbs, 4g fats, 10g protein, 22g fiber)

      Ingredients:

      • 1 very ripe banana
      • 2 cups frozen raspberries
      • 1 cup soy milk

      Steps

      1. Combine all the ingredients in a blender.
      2. Blend for about 2 minutes.

      Dinner

      Bean-Kale Madness

      (674 calories, 106g carbs, 11g fat, 36g protein, 23g fiber)

      Ingredients:

      • 100g amaranth (cooked)
      • 200g kale
      • 2 cups kidney Beans

      Steps

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      1. Cook the amaranth and the kale in a medium-sized pot.
      2. Add the kidney beans in a pan with a little bit of water.
      3. When the ingredients are ready: Drain the water.
      4. Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.

      Day 3

      Total: 1872 calories, 244g carbs (61%), 71g fat (18%), 85g protein (21%), 59g fiber

      Breakfast

      Banana-Ginger-Pear-Bowl

      (734 calories, 98g carbs, 27g fats, 32g protein, 20g fiber)

      Ingredients

      • 1 banana
      • 1 pear, stoned
      • 1 date, stoned
      • 3 tablespoons almonds
      • 1 tablespoon flaxseeds
      • 1 tablespoon hemp flour
      • 1/2 tablespoon carob powder
      • 1/2 tablespoon fresh ginger
      • 250ml soy milk

      Steps

      1. Cut the banana, pear, dates and almonds into pieces (size to your personal liking).
      2. Put all the ingredients in a bowl.
      3. Add the soy milk.

      Lunch

      Green Salad with Edamame and Beets

      (271 calories, 30g carbs, 8g fat, 21g protein, 12g fiber)

        Ingredients

        • 2 cups mixed greens
        • 1 cup shelled edamame
        • 1/2 medium beet, shredded
        • 1 Tbsp. chopped fresh cilantro

        Steps

        1. Combine greens, edamame, beet and cilantro.
        2. Top with 2 tablespoons of olive oil and 2 tablespoons of apple cider vinegar.

        Snack

        Handful of Pecan Nuts

        (301 calories, 6g carbs, 31g fat, 4g protein, 4g fiber)

        Ingredients

        • pecan nuts

        Steps

        1. Put a handful of antioxidant-rich nuts in your hands.
        2. Then eat it. Simple.

        Dinner

        Rice, Kale and Beans Combination

        (566 calories, 110 carbs, 5g fat, 28g protein, 23g fiber)

        Ingredients

        • 1 cup brown rice
        • 200g kale
        • 2 cups Kidney Beans

        Steps

        1. Cook the brown rice and the kale in a medium-sized pot.
        2. Add the kidney beans in a pan with a little bit of water.
        3. When the ingredients are ready: Drain the water.
        4. Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.

        Day 4

        A high calorie day. When you’re following a diet plan, it is not necessary to have every single day at the same calorie level. You’re allowed to splurge, just don’t forget to make up for it the next or the previous day. What matters is the calorie level over the week.

        Total: 2557 calories, 212g carbs (46%), 167g fat (46%), 82g protein (18%), 65g fiber

        Breakfast

        Breakfast Bowl

        (787 calories, 107g carbs, 31g fat, 26g protein, 18g fiber)

        Ingredients

        • 1 banana
        • 1 pear
        • 1 date, stoned
        • 3 tablespoons of almonds
        • 1 tablespoons of flaxseeds
        • 1/2 cup of millet flakes
        • 1/2 tablespoon of grated ginger
        • 250ml soymilk

        Steps

        1. Peel the banana.
        2. Stone the pear.
        3. Cut the banana, pear, almonds and the dates into tiny pieces.
        4. Put all the ingredients into a bowl.
        5. Add the soy milk.

        Lunch

        Almond-Flaxseed-Burger – combined with Sweet Potatoes

        (1520 calories, 78g carbs, 125g fat, 43g protein, 39g fiber)

          Ingredients

          • 2 garlic cloves
          • 1 cup of almonds
          • 6 tablespoons of flaxseeds
          • 2 tablespoons of apple cider vinegar
          • 2 tablespoons of coconut oil
          • 1 cup sweet potatoes

          Steps

          1. Put the sweet potatoes into the oven.
          2. Blend all the other ingredients together. Form two burger patties.
          3. You can eat these vegan-meat-patties raw or put some coconut oil on them and put them into a baking pan at medium heat.
          4. Cook until they’re golden.
          5. Add the sweet potatoes.

          Dinner

          Amaranth-Hemp Seed-Salad

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          (250 calories, 27g carbs, 11g fats, 13g protein, 8g fiber)

          Ingredients

          • 1 Nori leaf, chopped
          • 4 handful of mixed salads
          • 10g of amaranth
          • 1 handful of sugar snaps
          • 2 tablespoons of hemp seeds

          Steps

          1. Put all the ingredients in a bowl.
          2. Add some dressing, I recommend an Italian dressing.
          3. Make sure you use only a little bit of oil.

          Day 5

          An extremely low fat and calorie day, as Day 4 had over 150+ grams of fat and over 2.5k calories. We’re making up for it at that time with low calories and fat. Our fiber is still high though, which means you won’t starve.

          Total: 1376 calories, 240g carbs (70%), 30g fat (9%), 71g protein (21%), 61g fiber

          Breakfast

          Blueberry-Antioxidant-Smoothie

          (237 calories, 66g carbs, 5g fat, 4g protein, 24g fiber)

          Ingredients

          • 1 ripe banana
          • 3 cups of cold water
          • 1 cup of blueberries
          • 1 tablespoon of flaxseeds
          • 1 tablespoon stevia sweetener
          • 1 tablespoon of mashed rooibos

          Steps

          1. Combine all the ingredients in a blender.

          Snacks

          Fruit platter

          (407 calories, 93g carbs, 1g fat, 6g protein, 8g fiber)

          Ingredients

          • 1 cup blueberries
          • 2 bananas
          • 2 oranges

          Steps

          1. Peel the orange and the bananas.
          2. Slice them both into mouth-sized pieces.
          3. Add the blueberries.

          Lunch

          Kale and Beans Combination

          (318 calories, 58g carbs, 3g fat, 23g protein, 21g fiber)

            Ingredients

            • 200g kale
            • 2 cups Kidney Beans

            Steps

            1. Cook the kale in a medium-sized pot.
            2. Add the kidney beans in a pan with a little bit of water.
            3. When the ingredients are ready: Drain the water.
            4. Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.

            Dinner

            Tofu Scramble

            (414 calories, 23g carbs, 21g fat, 38g protein, 8g fiber)

            Ingredients

            • 1 teaspoon olive oil
            • ¼ cup onions, chopped
            • 1 cup red and green bell peppers, chopped
            • 1 cup spinach
            • 12-14 ounces tofu, crumbled
            • Salt and pepper, to taste

            Steps

            1. Heat oil in a pan, add onions and peppers.
            2. Sauté until vegetables are softened.
            3. Add spinach, crumbled tofu, salt and pepper.
            4. Cook for a few minutes on medium heat and serve.

            Day 6

            A great idea for someone that is interested in eating more, small meals per day. There are 2 snacks included.

            Total: 1599 calories, 283g carbs (78%), 20g fat (6%), 60g protein (16%), 47g fiber

            Breakfast

            On-the-Go Smoothie

            (385 calories, 76g carbs, 4g fats, 10g protein, 22g fiber)

            Ingredients

            • 1 very ripe banana
            • 2 cups frozen raspberries
            • 1 cup soy milk

            Steps

            1. Combine all the ingredients in a blender.
            2. Blend for about 2 minutes.

            Lunch

            Spelt noodles with BeyondMeat

            (523 calories, 79g carbs, 6g fats, 33g protein, 9g fiber)

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              • 85g of spelt noodle (uncooked)
              • 3-ounces of Chicken Free Strips by BeyondMeat
              • 5-ounces tomato sauce

              Steps

              1. Cook the noodles according to the package directions; drain.
              2. Meanwhile, in a medium saucepan, cook the chicken free strips to your liking.
              3. Add the tomato sauce.
              4. Serve the noodle with the tomato and vegan chicken mixture.

              Snack

              Handful of berries

              (85 calories, 21g carbs, 1g fat, 1g protein, 3g fiber)

              Ingredients

              • Blueberries / Raspberries

              Steps

              1. Put a handful of antioxidant-rich berries in your hands.
              2. Then eat it.

              Dinner

              Green Salad with Edamame and Beets

              (271 calories, 30g carbs, 8g fat, 21g protein, 12g fiber)

              Ingredients

              • 2 cups mixed greens
              • 1 cup shelled edamame
              • 1/2 medium beet, shredded
              • 1 Tbsp. chopped fresh cilantro

              Steps

              1. Combine greens, edamame, beet and cilantro.
              2. Top with 2 tablespoons of olive oil and 2 tablespoons of apple cider vinegar.

              Dessert

              Fruit Pops

              (335 calories, 77g carbs, 1g fat, 5g protein, 1g fiber)

                Ingredients

                • About 3 cups unsweetened fruit juice of your choice, such as grape, pomegranate or orange juice (squeeze at home and use the pulp for more health benefits)

                Steps

                1. Fill an ice pop mold (set of 6) with the juice, put a wooden stick in there.
                2. Let it freeze for a couple of hours.
                3. To remove a frozen pop from the mold, run briefly under warm water.

                Day 7

                A diet has to be sustainable. Today we eat pancakes for breakfast.

                Total: 2355 calories, 385g carbs (74%), 66g fat (13%), 67g protein (13%), 85g fiber

                Breakfast

                Banana-Chocolate Pancakes

                (1,375calories, 218g carbs, 47g fat, 47g protein, 65g fiber)

                Ingredients

                • 2 peeled and mashed bananas
                • 2 dried dates, stoned
                • 20g amaranth
                • 240ml chocolate hemp milk
                • 250ml water
                • 70g buckwheat flour
                • 4 tablespoons of linseeds
                • 4 tablespoons of hemp protein
                • 3 tablespoons of carob powder
                • 2 tablespoons of cacao nibs

                Steps

                1. Blend all these ingredients together.
                2. Pour very few coconut-oil (use an oil-spray) into a baking pan.
                3. Pour the ingredients into the baking pan until you have the right size of the pancake for you.
                4. Bake for 5 minutes, turn it to the other side and bake for another 5 minutes.

                Lunch

                Amaranth-Hemp Seed-Salad

                (250 calories, 27g carbs, 11g fats, 13g protein, 8g fiber)

                Ingredients

                • 1 Nori leaf, chopped
                • 4 handful of mixed salads
                • 10g of amaranth
                • 1 handful of sugar snaps
                • 2 tablespoons of hemp seeds

                Steps

                1. Put all the ingredients in a bowl.
                2. Add some dressing, I recommend an Italian dressing.
                3. Make sure you use only a little bit of oil.

                Dinner

                Mint Couscous

                (730calories, 140g carbs, 23g protein, 8g fat, 12g fiber)

                  Ingredients

                  • 3/4 cup hot mint tea
                  • 3/4 cup uncooked couscous
                  • 4 to 5 dried apricots
                  • 8 to 10 pitted dried black olives
                  • 1 tablespoon chile paste, preferably harissa sauce
                  • 1/3 cup cooked chickpeas, drained and rinsed

                  Steps

                  1. Combine the hot tea and couscous in a medium bowl.
                  2. As the couscous absorbs the liquid, slowly fluff it with a fork.
                  3. Add the remaining ingredients, stir together and serve.

                  Reference

                  [1] United States Department of Agriculture: Average Fiber Intake

                  More by this author

                  Florian Wüest

                  Qualified and experienced fitness trainer and online coach.

                  How I Lose Weight, Get to 9% Body Fat and Build Muscles with Vegan Diet The Biggest Myth About Losing Belly Fat: Can You Lose Belly Fat Only? The Truth of Rapid Weight Loss: How to Actually Shed Pounds Why You Should Keep a Fitness Journal to Jumpstart Weight Loss How Long Does it Take to Build Muscle and Increase Fat Loss?

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                  Last Updated on October 14, 2020

                  How to Be Confident: 51 Proven Ways to Build Self-Confidence

                  How to Be Confident: 51 Proven Ways to Build Self-Confidence

                  When you learn how to be confident, you can use it in your everyday life to tackle all of your goals and challenges. However, not many people realize that learning how to gain self-confidence is like building a muscle—it grows in response to the level of performance required of it.

                  Here I will give you 51 proven ways to overcome a lack of self-confidence and achieve more.

                  1. Learn Something New

                  Sign up for that evening class and enjoy it. Alternatively, read a book (or take an online course) on a topic you’ve always wanted to learn more about.

                  Learning new things stretches your abilities, keeps your mind active, and most definitely improves your confidence in your ability to do new things.

                  2. Ask Your Partner or a Friend What You Can Do For Them

                  This can be something as easy as helping them with a chore they don’t like or have little time for. Through helping them, you’ll find that you feel better about yourself.

                  3. Hit the Gym

                  The physiological effects of going to the gym will leave you feeling great.

                  Countless studies have shown that regular workouts at the gym can boost not only your sense of well-being, but can increase your self-esteem, too[1].

                  4. Go to a Networking Event

                  Rather than being nervous about your own stuff, focus on how to help others. Instead of going along with the aim of trying to sell yourself to others, why not change your approach and simply go along to see how you can help the people you meet?

                  By doing this, you’ll come across as calm, confident, and someone that people will want to turn to again and again.

                  5. Get Clear on the Things That Matter to You

                  If these things are not in your life, you’ll need to bring them in.

                  For example, if your daily work routine is currently as dull as dishwater—but you’d like it to be fun—then do something about it. Turn data entry into personal speed contests, paper filing into “screen-free” time, and interactions with your colleagues into enjoyable conversations.

                  6. Remove Negativity From Your Life

                  Write a list of the things you’re tolerating and putting up with in your life, then write down how you can remove, minimize, or diminish each one.

                  I personally like to do this with pen and paper as it feels just a little more real and definite than on screen. It’s also a good idea to put the priority items at the top of your list, so you can begin resolving these first.

                  7. Celebrate Your Big and Small Wins

                  Look at the big or small goals you’ve completed, and give yourself credit for your part in it.

                  Recognizing your achievements is not egotistical, it’s healthy.

                  8. Converse With New People

                  Go and have a conversation with someone you don’t know. By doing this, you may be pleasantly surprised by what—or who—you’ll discover.

                  You can also extend this trait by breaking outside of your normal social situations at your workplace. This will do wonders when learning how to be confident.

                  9. Do Something You Would Normally Say No to

                  Next time you talk yourself out of doing something (a party invite, a challenging project, etc.), go and do it anyway. This is a great way to boost personal development.

                  10. Do One Thing Each Day That Makes You Smile

                  This could be something as simple as sending a thank you email to a colleague that has been helpful to you, or leaving a surprise present for your partner that they’ll discover when they wake up.

                  Life shouldn’t be drudgery, and we all need to make the effort to keep it light, loving, and fun.

                  11. Give Yourself Good Advice

                  Look for the patterns of thought that take you to a place where you start second-guessing or overthinking.

                  Now imagine that your best friend went through exactly the same thought process and ended up holding themselves back—what would you want to say to them?

                  This is known as Soloman’s Paradox—we’re often quite good at solving others’ problems but not our own. Challenge this and take your own good advice next time[2].

                  12. Ask Someone on a Date

                  If you’re single and have met someone that you’re definitely attracted to—go ahead and ask them out.

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                  Even if they turn you down, it will help you learn how to be confident through the fact that you were decisive and made an effort. What’s the best thing that could happen? They might just say yes!

                  13. Write Down 20 Things That Make You Feel Good

                  Think of this as a gratitude list. Typical things you might include are: your partner, your kids, your parents, your pets, etc.

                  I recommend writing this list at least once a month. And most importantly—make sure you’re giving the 20 things plenty of room in your life.

                  14. Stop Playing Different Roles

                  Stop playing different roles and squeezing yourself into boxes based on what you think people expect of you.

                  Be your authentic self, the one who knows what to do and loves what they do. It’s easy to find this part of yourself as it’s inherent in your hobbies and your close friendships.

                  If you can bring this authenticity into your work life, you’ll be surprised at how positively others will react to you.

                  15. Cultivate a Positive Mindset

                  Learn to catch yourself every time you tell yourself that you can’t have, won’t get, or aren’t good enough to get what you want[3].

                  Talk yourself up when learning how to be confident.

                    Instead, tell yourself that you can have, will get, and are good enough to get what you want. Mindset is everything. Make sure yours is positive and dynamic.

                    16. Take Yourself off Auto-Pilot

                    Make deliberate decisions on what really matters to you.

                    For instance, if you normally work 9 to 5 but find yourself spending hours getting to and from work, why not negotiate with your boss to mix your hours up a bit?

                    You might also suggest a day or two working from home. Sell this to your boss by reminding them that the time and stress lost to commuting can be neatly transferred to productive work hours.

                    17. Listen Carefully to What You Tell Yourself

                    Next time you come up against a risk or a challenge, listen to what you tell yourself, and look for a way to improve your inner dialogue.

                    If you normally find that your inner dialogue is negative, then break out of this by asking yourself questions such as:

                    • What would make this easier?
                    • Is there a different way of doing this?
                    • Could research help?

                    18. Laugh at Yourself

                    Scared of looking silly? It’s no biggie, so don’t let it stop you.

                    Whenever we try something new, there’s a fair chance that we’ll make fools of ourselves. But you’d be a bigger fool to let that stop you. Instead, laugh at your baby steps and watch your confidence soar as you begin to master your chosen activity.

                    19. Listen to Your Doubts

                    Sometimes your doubts are there to let you know what you need to prepare for, so you can use them to your benefit as you move forwards. Other times, they are just doubts.

                    The trick is to quickly determine if your doubts have validity. If they do, use them to shape your decisions.

                    To illustrate this, imagine that you’ve had an enticing job offer, but you doubt whether you’re capable of doing the job. Spend a little time analyzing your doubts to see whether they reflect reality, or whether they are just negative thoughts that are trying to hold you back.

                    20. Recall a Time When You Did a Great Job

                    Think of a time when it felt like a whole bank of switches in your head flicked to the on position, and you were firing on all cylinders. What were you doing, and what’s the reason it felt so great? Can you emulate that passion and drive that you had?

                    21. Tear up Your Rule Book

                    You may not know it, but you’ve almost certainly got a whole bunch of outdated rules that determine what you do and don’t do. These rules limit your thinking and your behavior.

                    It’s time to change them. Tear up this subconscious rule book and toss it in the fire. Once you’ve done this, you’ll immediately notice how free you feel to make challenging and exciting decisions.

                    22. Ask Yourself What You Have Gained When You Lose

                    Do you get annoyed with yourself because you didn’t make the most of something or stepped back from an opportunity?

                    Firstly, don’t beat yourself up because that’s just going to make you feel worse. Instead, be brutally honest and ask yourself what you gained from the situation and what you lost out on.

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                    Based on this win/lose balance, what’s a different choice you can make next time?

                    23. Don’t Let People Put You Down

                    If there’s someone in your life who puts you down or makes you feel small, you owe it to yourself to let them know that you expect something different from now on. 

                    Trust me, once you’ve told them, they’ll change, and you will, too. Inevitably, you’ll boost both your confidence and happiness by taking control of your life in this way.

                    Learn how to get out of toxic relationships in this article.

                    24. Reveal a Little Bit of the Real You

                    Relationships can be difficult. They can also lose their zest and become stale. If this happens in your relationship, then it’s time to add some magic to the mix.

                    Try revealing something interesting about yourself or your past that your partner doesn’t currently know when learning how to be confident. Perhaps you never mentioned to them that you used to play in a rock band—and you still have the recordings to prove it!

                    By adding new things to your relationship, you’ll deepen the bond and keep the spark alive.

                    25. Be Your Own Hero

                    Recognize that you’re more than a match for any situation you might find yourself in—no matter how tough the going gets.

                    We all love movies like Die Hard where ordinary people are driven to super-ordinary feats. But here’s the rub: you can be your own action hero.

                    Whatever the situation, meet it head on and overcome it. Keep in mind the classic phrase: “Where there’s a will, there’s a way.”

                    26. Don’t Give in to the Instant Pay-off

                    If I was to offer you $100 now for a day’s work tomorrow or $110 for the same work, but I won’t pay you for a week, which would you choose? Well, I can’t read your mind, but I do know that studies using a similar question to this have found that most people choose the instant, smaller payment over the latter, bigger payment. It seems that we’re hardwired for instant gratification.

                    However, if you want to be a success in life, always look at the bigger picture. In the example above, if you could have only waited seven more days, you would have been $10 richer!

                    27. Instead of Yelling “I Deserve Better,” Say “I Can Be Better”

                    Too often I hear people complaining about their personal circumstances but refusing to do anything about it. Don’t be like them.

                    If things aren’t going your way, find solutions and implement them. Your boldness and decisiveness will boost your confidence and help you rapidly climb the ladder of success.

                    28. Admit You’re Wrong

                    It may not be easy, but you should always be prepared to hold your hands up and change your mind if things are going south. Not every idea you have will be a winning one. The trick is to know when things are clearly not working out.

                    You can either attempt to get them back on track or kill them off completely (sometimes that’s the best way).

                    29. Trust Your Instincts

                    We all have our gut feelings and intuitions, but many people choose to ignore them and rely only on facts, facts, and more facts! While this may work for many scenarios, there will be other times when you’ll need to rely on your instincts.

                    30. Imagine Your Confident Future Self

                    Imagine you’re visited by a successful, confident, attractive, and vibrant version of you from the future, a version of you who’s everything you hope to be. What do they want to tell you?

                    They might praise your efforts, but they may also criticize your lack of planning and weak goals.

                    Luckily, if you listen closely to what they tell you, you’ll be able to rapidly shift gears in your life and become the you of the future!

                    31. Ask for Help

                    This is a common issue. We take on way too many responsibilities and end up either burning ourselves out or just doing a bad job!

                    The secret is to put the vast majority of your energy and efforts into what you do well. Give the stuff you don’t do well to others who have a gift for it. Sometimes the most confident and effective thing to do is ask for help.

                    32. Be Around People Who Make You Feel Like You

                    Do this by spending more time with the people who support and encourage you and less time with those who undermine you.

                    At work, don’t be ruined by negative, petty people. Instead, make sure you surround yourself with colleagues who make you laugh and feel good about yourself.

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                    33. Participate in the World Around You

                    Ask yourself this question: “What can I participate in that’s important to me?”

                    Typically, this could be your church, a sports club, or even just a weekly get together with your best friend.

                    34. Develop Skills to Work on Things That Matter to You

                    What can you practice that would radically improve your chances of winning?

                    If you want to climb the corporate ladder, for example, then develop the skills needed to do this. These might include: effective project management skills, powerful presentation abilities, and superb goal setting skills.

                    Of course, don’t forget that emulating those who have already achieved your goal is one of the quickest and most reliable ways for you to achieve your aims, too.

                    35. Act Until You Make It

                    The body is a mirror for the mind, so shifting your body language into a confident state can have surprising results.

                    This is all about acting. If you want to come across as tough, act tough. If you want to come across as successful, act successful. And if you want to come across as confident, act confident.

                    Try doing these things, and you’ll be amazed by the results.

                    36. Push Through When You Want to Give up

                    Don’t get disheartened or demotivated when you get to 90% with something you’re working on. Push through, and you’ll see that the last 10% is where the magic happens.

                    37. Stop Comparing Yourself to Others

                    Keep comparing yourself to others? Stop it. If you want to learn how to be confident, don’t try to validate yourself through comparison—you’re just peachy as you are.

                    Social media often makes this difficult. Try stepping away from your Facebook page for a few days and reconnect with the great things in your own life.

                    You can get started with this guide.

                    38. Speak up When You Can Make a Difference

                    Speak up if there’s something you think could be improved or if you have an idea you think has legs.

                    Have you noticed that quiet people at work rarely get the promotions? It’s not that they are incapable or lacking talent, but their abilities are usually overlooked as they don’t know how to engage with others or how to sell themselves.

                    Step out of your comfort zone and be sure that you’re an active player. Speak up in meetings by suggesting ideas and offering constructive criticism.

                    39. Stop Struggling and Start Accepting

                    If there’s something you’ve been struggling to understand for a while, stop trying to understand it. Accept it just as it is, fully and wholly.

                    Life offers endless mysteries. If you try to resolve them all you’ll drive yourself insane. Instead, let some mysteries remain, and keep your mind focused on your goals and dreams.

                    40. It’s Okay to Be Shy

                    There’s nothing wrong with being shy, and it doesn’t mean you’re not a confident person.

                    If you suffer from shyness, you might think it’s a major weakness of yours. However, introverted people have the edge in many ways, such as: they’re first-rate listeners, they have excellent observational skills, and they’re easier to trust[4].

                    41. Clean up Your Environment

                    Your environment directly impacts your self-perception. So, if you’re surrounded by clutter, paperwork, and rubbish, put a morning aside to clean up your stuff and get organized.

                    42. Write a List of Things You Would Love to Do

                    Write yourself a list of the amazing things you’d love to do in your life, and make a start by simply looking into the first one or two things that leap out at you. This will help you get started as you learn how to be confident

                    Even if you don’t currently have the means to live your dreams, you can, at the very least, make a start. The best way to do this is to write out the things you’d love to do. These may include cool stuff, such as travelling the world, learning a new language, or climbing a mountain.

                    Once you’ve added the items to your list, don’t stop there. Begin researching and preparing ways to turn your dreams into realities.

                    43. Make Your Self-Worth Independent From Others’ Validation

                    Don’t make your happiness or self-worth dependent on being in a relationship or being validated by someone else.

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                    While it’s difficult to admit it, we often find ourselves rating our self-esteem by the value other people put on us.

                    For instance, you may have a super-positive boss who is always encouraging and supportive. They make you feel upbeat and confident at all times.

                    However, imagine if they left and your new boss was the complete opposite. They constantly look for faults in your work and regularly criticize you. Would you still feel confident in those circumstances?

                    If you’ve answered no, then you need to reappraise your self-worth, as it shouldn’t be dependent on the validation of others.

                    44. Use Your Strengths

                    We all have our weaknesses, but they only undermine your confidence if you let them.

                    For instance, are you aware that Virgin’s founder Richard Branson suffers from dyslexia? He never let this hold him back or destroy his confidence. Today, he is one of the world’s most successful men, with a net worth of approximately $5 billion[5].

                    45. Complete a To-Do List

                    The longer you leave that big thing on your to-do list, the more it’ll drain you, and the bigger it’ll seem. Get it done and free yourself up.

                    If you have a big goal, break it down into smaller tasks. For instance, instead of trying to write a whole chapter of your book in one go, how about just writing the opening paragraph?

                    46. Treat Your Body Well

                    When learning how to be confident, our body image does matter, because if you have a bad relationship with your body, you won’t feel confident in yourself.

                    What’s one of the first things most of us do when we get up in the morning? We look in the mirror. If we don’t like what we see there, then our day starts off with negative self-talk. If, on the other hand, we look in the mirror and feel proud of our appearance, then we start the day off in an upbeat, positive way.

                    If you’re unhappy with your body and looks, do something to improve them. Exercise, diet, and styling are common ways of improving your body image—and your confidence.

                    47. Learn to Say No

                    Don’t say yes to taking on a task simply because you don’t want to rock the boat. You can politely decline requests you can’t meet without needing to create excuses.

                    While saying yes to everything that comes your way might feel like you’re being helpful and in demand, in the long run, you’ll burn yourself out.

                    48. Learn From Confident People

                    Look at the people you respect who seem confident. Don’t copy them, but identify what it is they do differently that conveys confidence and what you can learn from it.

                    People-watching is not only fun, but it can be informative, too. Look closely at successful people you know, or those being interviewed on TV, and over time you’ll begin to notice common traits, beliefs, and behaviors that they exhibit.

                    49. Follow Through on Your Plans

                    Most people find it easy to write plans. The hard part, of course, is seeing them through. To stand out from the crowd, make sure that you know exactly how to complete your plans.

                    If you need to, write down a step-by-step guide and begin following it. Not only will this drive you towards the completion of your plans—but experiencing the progress will also give you a continuous boost to your self-esteem.

                    50. Shift Your Focus When You Doubt Yourself

                    When you feel yourself focusing inwards and becoming paralyzed with doubt or fear, switch to focusing outwards at what you can engage and interact with.

                    I remember one of my writing tutors telling me that when the words stop flowing, it’s time to take a break— preferably a walk in the park. It’s sound advice as it’s very easy to get caught up with our thoughts and emotions and be unable to make progress.

                    51. Never Beat Yourself up for Failing

                    Life is guaranteed to not always be a barrel of laughs. Instead, it’s much more like a roller coaster. There will be ups and downs, so ride them out.

                    The art of living is to know how to handle whatever comes you way. The best way to achieve this is by developing an iron core that is unhindered by the topsy-turvy outside world.

                    Final Thoughts

                    Here I’ve given you 51 different ways to start building self-confidence Take action on the ways that you’re drawn to.

                    It’s not enough to read about them. For them to work, you must adopt them into your daily life. Do this, and you’ll start to feel your confidence soar.

                    More on How to Be Confident

                    Featured photo credit: Matheus Ferrero via unsplash.com

                    Reference

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