I'm vegan and need help making a meal plan to lose 30 pounds

Hey - I'm vegan too (4 years and some) and I also have scoliosis (74 degrees

Don't know much about pcos and Scoliosis so not sure what your current diet would look like but I suggest that "Vegan" is too general a description. A lb of deep fried chips/fries smothered in ketchup are vegan but so is a lb of baked potato smothered in a cooked pure whole chopped tomato sauce. The first has way more calories than the second one. A big bowl of any Cap’N Crunch cereal (they are all vegan except for Sprinkle Doughnut Crunch) is nowhere near as healthy for you, or as filling, as the same calorie intake from a bowl of pure rolled oats.

If your aim is healthy weight loss and you are eating processed foods then try to eat more whole plant foods, especially the low calorie density, high fibre ones like most veggies that will fill you up better for a much lower calorie count. If you are using or adding oils (very high calorie density, not filling/satiating), then reduce, or better still cut them out completely if your aim is healthy weight loss. Try to eat raw, steam, bake, broil, boil, or even grill, etc. rather rather than using any oil shallow or worse, deep, fry. If you do need to "fry" then there are alternatives to using oil. Put onions in first as they release liquid. Or add a little water to the pan rather than oil and "pan fry with water" (this is not a traditional cooking method so there is no culinary method name I can find). Or use some home made veggie stock (water you previously cooked your veggies in) if you want to add some extra nutrition over the plain water when doing this.

Oh, and if the aim is weight loss then don't add oil or oily fatty dressings to salads etc. or fatty sugary salty condiments to other foods. Try alternatives like vinegar, juice of a lemon/lime, herbs (basil, thyme, corriander, etc), and (preferably non-salt added) spices like cinnamon, paprika, chilli powder, etc to add flavour(s) instead. Sriracha sauce is a very popular almost zero calorie alternative to ketchup is you don't mind your condiments a bit spicey.

You get all your essential fats from whole foods without adding or cooking with oils. People have survived for centuries quite healthily before refined bottled oils were produced by getting all their essential oils from whole foods. If the object is to lose weight in the most efficient quickest healthiest way then do not eat or use added oils or fats.

A calorie deficit! Eat what you want in measured portions that fit your calorie goal.

Happy Herbivore has vegan meal plans (paid tho). I had a friend doing it and sometimes she shared the weekly plans. You do all the food prep in a few hours for the week (except assembling/ combining). I liked the stuff- the base is 1200/day- you can add more to reach higher cals. Once you do some you will kind of get the hang and adapt your own. Just an idea.