Best Diet Plan For Weight Loss For Vegetarian


Best diet plan for weight loss for vegetarian is going to be the one that works for you. You have to find a diet that you are going to follow, or it won’t matter how good the plan is. You have a choice between the Keto diet and the Mediterranean diet. Both of these diets are great, but you have to choose which one will work for you! People try to lose weight every day. But not everyone knows how to do. And many people don’t succeed

The Indian vegetarian diet chart is one of the most useful articles for vegetarians. Vegetarian diets are generally higher in fiber and lower in saturated fat than non-vegetarian diets, but they can also trumpet lots of processed food. However, if you stick to mostly unprocessed foods you’re likely to see positive results. Here are a vegetarian diet for weight loss and muscle gain and the benefits of a vegetarian diet.


Best Vegetarian Diet Plan For Weight Loss

chia seeds for weight loss

A well-balanced vegetarian diet chart works for everyone — whether it is the children, the elderly, pregnant women, athletes or patients. The reason? A vegetarian diet has nutrients, minerals, proteins, vitamins and iron that the body requires for proper functioning. Going for a gene tests for weight loss. helps you receive a more accurate, customised vegetarian diet plan for weight loss from nutrigenomics experts. As it is based on the report of your specific gene test, the diet matches your particular gene type. So, it works the best for you. Read on to learn more about the significance of a vegetarian diet for weight loss.

The Indian Vegetarian Diet Chart

indian vegetarian diet chart

The Indian diet chart comprises fruits and vegetables, grains, dairy products, beans and legumes, nuts and oils. However, if you are trying to lose weight, your diet should consist of low-calorie foods like cauliflower, spinach, fruits, whole grains and pulses.
The vegetarian diet chart for weight loss in 7 days is incomplete without a blend of spices. Spices add flavour and colour to the food without adding any calories, making them a must-have in your vegetarian diet chart for weight loss. Some of the commonly used spices are turmeric, fenugreek, cardamom, cloves, coriander, mustard, ginger, garlic and cumin.
A vegetarian diet chart helps in the prevention and treatment of lifestyle diseases such as obesity, heart disease and diabetes. Also, following an Indian vegetarian diet chart for weight loss in 7 days is much simpler than consuming conventional medicine or opting for a weight loss surgery. A slow switch to a vegetarian diet chart can be your best lifestyle change.
However, not all vegetarian foods make good choices when you are trying to shed the extra weight. Avoid foods cooked in ghee or fried foods like French Fries and vegetable samosas.

Nutrigenomics counselling can also make a great difference to your weight loss efforts. Seeking the guidance of expert nutrigenomics counsellors and having your gene tests for weight loss done can help you have a personalized vegetarian diet, which modifies the expression of your gene appropriately and helps you get in shape smoothly. Such a weight loss diet, which is based on your gene and nutrition interaction, not just helps you to shed those extra kilos but also improves your metabolism and reduces your susceptibility to various health issues, diabetes, obesity, high cholesterol, and hypertension.

One-day Diet Chart for Weight Loss

vegetarian diet chart for weight loss

Here’s a one-day generic Indian vegetarian diet chart for weight loss that you can try and kick-start with!

Types of Vegetarians

Should we switch to the vegetarian diet chart for weight loss as a way of life? Before we answer this question, let’s understand the different categories of vegetarians.

  1. The Ovo vegetarianism – Allows the consumption of eggs, but excludes meat, chicken, seafood and dairy products from their vegetarian diet chart
  2. Ovo-Lacto vegetarianism – Allows excluding meat, seafood and chicken but allows consumption of animal products such as dairy and eggs
  3. Lacto vegetarianism – Excludes meat, chicken, eggs and seafood, but includes dairy products. Most Indians fall under this category
  4. Vegans – Known as complete vegetarians, vegans avoid all dairy products such as milk, cheese, eggs, meat, chicken and seafood, and honey. This is the most extreme of all vegetarian groups only because they avoid all dairy products
  5. Today’s vegetarians – They exclude all eggs, seafood, chicken, meat and most vegetables (except potatoes). These kinds survive on junk vegetarian foods such as pasta, pizza, burgers, white bread sandwiches, noodles, samosas, vada pav, kachoripani puri and pav bhaji.

Being a healthy vegetarian takes commitment to ensure you are replacing nutrients you have cut from animal foods with plant-based alternatives. So, a lot goes into planning a vegetarian diet chart for weight loss.
In such circumstances, going for a gene tests for weight loss and nutrigenomics counselling can prove quite beneficial in helping you have a more accurate vegetarian diet that matches your specific gene type. Thus, nutrigenomics and gene tests for weight loss play a role in promoting desired weight loss effectively and smoothly. It also helps reduce your risk of developing chronic health conditions, such as obesity, hypertension, and cardiovascular conditions.

Here’s a list of some foods that you must eat more often as part of vegetarian diet chart for weight loss –

Green Leafy Vegetables

They are loaded with proteins, fibre, minerals, vitamins and antioxidants, which makes them perfect for weight loss diet. Dark leafy vegetables such as spinach, broccoli, cabbage and parsley are low in calories, so consuming them means easy fat loss. So, include more of veggies in your Indian vegetarian diet chart for weight loss in 7 days!


They improve metabolism as well as reduce high blood pressure and cholesterol levels. Fruits like watermelon, muskmelon, papaya, orange and apples have a high content of water. This makes them great choices for weight loss. However, fruits contain sugar so if you’re having diabetes, check with your doctor about which fruits to eat and avoid.
Also, going for gene tests for weight loss and counselling from nutrigenomics experts can help you receive a more appropriate, personalized vegetarian diet plan comprising the right fruits and matching your specific gene type, thereby offering the best health and weight loss benefits.

Nuts & Seeds

Nuts have numerous health benefits, for instance, they are rich in proteins and fibre, and packed with essential nutrients, vitamins and minerals. Meanwhile, seeds like pumpkin, chia, sunflower and flax are high in fibre and offer a number of weight loss benefits. Seeds curb your sugar cravings, so incorporating them in your vegetarian diet chart for weight loss in 7 days will keep you away from unhealthy snacks.


They supply energy to your body and so grains are an essential part of your weight loss diet.  Grains are rich in carbohydrates, fibre, protein, vitamins and minerals. As part of your weight loss diet, you can include whole wheat bread, brown rice, oats and porridge in your diet for weight loss.

Vegetarian Diet For Weight Loss And Muscle Gain

Tips that can help you lose weight while on a vegetarian diet

Fruits, vegetables, whole grains, legumes, nuts, and seeds are part of an ideal daily meal plan. These foods are high in fibre, micronutrients, and natural bioactive components. While attempting to lose weight, one needs to know how much is suitable for the specific body type, based on age and other factors. It is always advisable to speak to a nutritionist about the right portion size and food groups to include. 

1. Pay Attention to the Type of Carbs on Your Plate

Foods high in refined carbohydrates, such as bread and bakery products, are high in calories. In some cases, one cannot avoid them for lack of available options. The idea is not to stop them. But have them in moderation. 

Refined carbohydrates lack fibre and do not fill you up as much as whole-grain, complex carbohydrates do. As a result, you may end up consuming more calories. 

On the other hand, consuming more complex carbohydrates is better. These are comparatively higher in fibre content and can also provide you with good micros. Complex carb sources fruits, veggies, nuts, whole grains, beans and millets. 

2. Portion Size 

Consuming more calories than you burn contributes to weight gain. 

Even if you’re eating nutritious meals, you may be eating more than your body requires. It is hence essential to control your portion size. 

3. Overlooking Protein 

A typical vegetarian meal plan may lack protein. When you are trying to lose some extra kgs, you must get adequate protein daily. 

Protein can promote satiety by reducing ghrelin levels, a hormone that helps regulate appetite. Subsequently, this will lead to a reduction in overall calorie consumption and weight loss. 

You can include protein-rich foods to ensure you meet your daily requirement. For example, beans such as rajma, channa, chole can be eaten as snacks or along with meals. Nuts and milk are also good protein sources and can up your daily protein intake. 

You can make yourself multigrain atta instead of plain wheat-atta with millet blend. As a result, not only does the protein content in your atta increase, but you also get additional micronutrients, such as iron and calcium. In addition, soy products, mushrooms, and germinated sprouts are great ways to add protein to your diet. 

Foods to Help You Lose Weight on a Vegetarian Diet 

The objective of getting the most out of your diet is to be aware of your nutritional requirements. Assess your health goals to plan your meals. 

Therefore, the benefits of vegetarianism are primarily dependent on the type of foods you eat and your daily dietary patterns. It thus becomes essential to know the types of foods to include and the right portions. 

Vegetarian Foods that Boost Weight Loss:

  • High-fibre vegetables: Filling half your plate with veggies rich in fibre, such as green leafy vegetables, broccoli, cauliflower, and mushrooms, can help you stay full. This simple rule helps lower your calorie consumption. 
  • Complex carbohydrates: Foods like whole grains, starchy vegetables, fruits, nuts, pulses and beans are examples of complex carbs. These help you feel satiated and are reasonably high in fibre, aiding in weight loss. 
  • Vegetarian protein: Load up on beans, millets, milk and milk products and eggs. It helps get the adequate amount of protein your body requires to speed-up weight loss. 
  • Watery fruits and veggies: Citrus fruits, melons, squash, cucumbers and pumpkins, all contain high water content. These make you feel full for a longer time. In addition, they can be good snack options as they are low in calories and curb hunger. Therefore if you are looking at weight loss, add these to your vegetarian diet. 
  • Nuts and seeds: Nuts like almonds, walnuts, pistachios, and seeds such as sunflower or melon seeds, flax seeds and basil seeds make great snack options. They contain protein and healthy fats, which help in weight loss. But make sure to control your portion with these as they are also calorie-dense. 

Foods to Avoid:

  • Refined food: Avoid food items made with maida or other refined grains. They are calorie-dense with little to no nutritional benefits. 
  • Highly processed foods: Bakery products, packed foods and beverages, papads, and pickles are some examples of highly processed food items. These contain added sodium and sugar. As a result, they are highly refined and increase calorie intake, leading to unwanted weight gain. 
  • Pickled, frozen and canned foods: Homemade or store-bought foods that are pickled are typically high in sodium. Likewise, store-bought frozen and canned foods (like canned/ frozen fruits and nuts) contain a lot of preservatives and added sugars. Avoid these food items as they lead to weight gain. 

Best Diet Plan For Weight Loss For Vegetarian

Day 1


Breakfast (310 calories)

  • 3/4 cup oatmeal cooked in 1 1/2 cup water
  • 1/3 cup raspberries

Top oatmeal with raspberries and a pinch of cinnamon.

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

  • 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (80 calories)

  • 1/2 cup nonfat plain Greek yogurt
  • 1/4 cup sliced strawberries

Dinner (394 calories)

  • 1 serving Mushroom-Quinoa Veggie Burgers with Special Sauce

Daily Totals: 1,224 calories, 45 g protein, 173 g carbohydrates, 33 g fiber, 43 g fat, 1,269 mg sodium.

Day 2


Breakfast (211 calories)

  • 1 serving Baked Banana-Nut Oatmeal Cups
  • 1 clementine

A.M. Snack (116 calories)

  • 1/4 cup raspberries
  • 3/4 cup nonfat plain Greek yogurt

Lunch (360 calories)

  • 1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (174 calories)

  • 2 Peanut-Butter Energy Balls

Dinner (422 calories)

  • 1 serving Butternut Squash & Black Bean Tostadas

Daily Totals: 1,214 calories, 51 g protein, 163 g carbohydrates, 32 g fiber, 47 g fat, 1,317 mg sodium.

Day 3

One-Pot Tomato Basil Pasta

Breakfast (271 calories)

  • 1 serving Baked Banana-Nut Oatmeal Cups
  • 1 medium apple

A.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories)

  • 1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (32 calories)

  • 1/2 cup raspberries

Dinner (380 calories)

  • 1 serving One-Pot Tomato Bail Pasta topped with 2 Tbsp. shredded Parmesan cheese

Evening Snack (174 calories)

  • 2 Peanut-Butter Energy Balls

Daily Totals: 1,208 calories, 55 g protein, 160 g carbohydrates, 32 g fiber, 45 g fat, 1,478 mg sodium.

Day 4

stuffed potatoes with salsa

Breakfast (271 calories)

  • 1 serving Baked Banana-Nut Oatmeal Cups
  • 1 medium apple

A.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories)

  • 1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (35 calories)

  • 1 clementine

Dinner (405 calories)

  • 1 serving Stuffed Potatoes with Salsa & Beans topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream

Evening Snack (174 calories)

  • 2 Peanut-Butter Energy Balls

Daily Totals: 1,215 calories, 49 g protein, 162 g carbohydrates, 32 g fiber, 46 g fat, 1,349 mg sodium.

Day 5

Breakfast (306 calories)

  • 1 serving Avocado-Egg Toast
  • 1 clementine

A.M. Snack (32 calories)

  • 1/2 cup raspberries

Lunch (360 calories)

  • 1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (428 calories)

  • 1 serving Vegetarian Tikka Masala
  • 3/4 cup cooked brown rice

Daily Totals: 1,221 calories, 47 g protein, 155 g carbohydrates, 35 g fiber, 53 g fat, 1,203 mg sodium.

Day 6


Breakfast (310 calories)

  • 3/4 cup oatmeal cooked in 1 1/2 cup water
  • 1/3 cup raspberries

Top oatmeal with raspberries and a pinch of cinnamon.

P.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

  • 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (174 calories)

  • 2 Peanut-Butter Energy Balls

Dinner (360 calories)

  • 1 serving Beefless Vegan Tacos

Daily Totals: 1,225 calories, 44 g protein, 165 g carbohydrates, 35 g fiber, 49 g fat, 1,417 mg sodium.

Day 7

Breakfast (322 calories)

  • 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
  • 1/2 medium apple, diced
  • 1 Tbsp. chopped walnuts

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

  • 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Dinner (401 calories)

  • 1 serving Curried Chickpea Stew

Daily Totals: 1,211 calories, 67 g protein, 138 g carbohydrates, 31 g fiber, 46 g fat, 1,625 mg sodium.

Does A Vegetarian Diet Reduce Belly Fat?

2016 study concluded that a vegetarian diet is better for weight loss compared to non-vegetarian diets. If you adhere to the 7-day vegetarian diet chart for at least three months, you will see a significant reduction in body weight and BMI.

There are no studies that prove that a vegetarian diet helps reduce belly fat specifically. Along with diet, you must do belly fat exercises or pilates to get rid of belly fat or reduce tummy fat.

The next question is, which vegetarian foods are best for weight loss? Here’s a list – take a screenshot and use it when you go grocery shopping!

Benefits of a Vegetarian Diet

When individuals follow a vegetarian diet that provides them with the adequate nutrients they need, this type of diet can result in a number of health benefits. Check out the list below to discover some of the unique advantages to a vegetarian diet.

1. Boost Heart Health

A vegetarian diet has been shown to help boost your heart health in a number of different ways.

  • Lower blood pressure
  • Reduce risk of heart disease
  • Lower cholesterol

A vegetarian diet may offer these heart-healthy benefits due to foods that are higher in fiber and unsaturated fats. Both of these nutrients help manage the body’s cholesterol. Plus, a vegetarian diet has lower levels of saturated fats, total fats, and cholesterol in the diet compared to meat-based diets.

2. Help the Environment

Eating a vegetarian diet can also benefit the environment. Animals emit greenhouse gases, resulting in a larger carbon footprint than vegetables or grains. In fact, a meat-based diet increases carbon emissions 2.5 times more than a plant-based diet. These greenhouse gases contribute to global warming and climate changes around the world.

In addition to contributing to greenhouse gases, a meat-based diet requires a lot of other resources. Animals need water to survive and grow. A single chicken breast requires over 140 gallons of water. In contrast, plants generally don’t require as much water throughout their lifetime compared to their yield. A study by the European Commission revealed that a vegetarian diet could reduce water consumption by 27% to 41%.

Finally, animals require more land than plants to thrive. Cattle, in particular, take up more agricultural land than other domesticated animals and crops combined! A vegetarian diet requires less than half of the agricultural land that domesticated animals need.

3. Prevent Type 2 Diabetes

A vegetarian diet may also help you avoid Type 2 diabetes as you age. In studies, sticking to a vegetarian diet was associated with a 35% to 53% lower risk of developing diabetes.

How can plant-based foods help reduce the risk of diabetes? Risk factors for Type 2 diabetes include obesity and fat distribution in the body. Fatty tissue causes the body to be more resistant to insulin. A plant-based diet reduces saturated fats and cholesterol, which can help reduce fatty tissue in turn.

4. Manage Weight

Plant-based diets can help you manage your weight, too. While this lifestyle choice doesn’t inherently cause weight loss, it can help you cut down on fatty tissues and empty calories so that you can better manage your weight.

However, a vegetarian diet could cause you to gain weight if your portion sizes are too big or if you eat more high-calorie or high-fat foods. To best manage your weight, you should follow a vegetarian diet tailored to your health and body composition. EatLove makes it easy to find meals with the perfect balance of nutrients to help you manage your weight while sticking to a vegetarian diet.

5. Keep Your Brain Sharp

Plant-based foods can help keep your brain healthy. Studies have shown that consuming more plant-based foods could be linked to lower rates of dementia, Alzheimer’s, and cognitive impairments. This could be because produce and whole grains are rich in polyphenols, which have been found to slow the progression of neurodegenerative diseases. However, further research is needed to determine the exact correlation between a vegetarian diet and cognitive performance.

6. Prevent Cancer

Eating a vegetarian diet could also help you reduce your risk of developing cancer. Plants contain phytochemicals that may help protect your cells from damage. They are also high in nutrients, vitamins, and minerals, helping individuals remain healthier. Plus, a vegetarian diet may help manage weight — as we’ve discussed — which is a risk factor for cancer.

Additionally, red meat and processed meats have been linked to certain kinds of cancers, including colon, rectum, prostate, pancreatic, and stomach. By eliminating these meats from your diet, you can reduce cancer risk.

7. Reduce Risk of Food-Borne Illness

Have you ever had food poisoning? Not fun. While eating vegetarian doesn’t completely eliminate your risk of food-borne illness, it does significantly cut down on the risk. That’s because meat, poultry, seafood, and fish are the common culprits in cases of food-borne illness. But don’t think that a vegetarian or vegan diet will keep you from getting sick. There are still plenty of bacteria and contaminants that can appear on your produce as well.

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