This how to lose weight vegetarian meal plan will provide seven days worth of balanced, nutritious and delicious meals for you. It contains vegetarian recipes aimed at helping you lose weight. This menu may also help you reduce your risk of heart disease and benefit your overall health. The recipes are quick and to the point.
I want to lose weight vegetarian meal plan, but I’m not a vegetarian. Doesn’t matter. This is an all-around good meal plan for anyone who wants to lose weight.
Vegetarian Diet Plan: 1,200 Calories
This vegetarian weight-loss meal plan makes it easy to eat your veggies and lose weight.
Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this vegetarian meal plan makes it easy to eat meat-free and lose weight. Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.
In this 1,200-calorie vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied—not starved—while losing weight. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts, help to keep you feeling energized all day long (get our list of Best Vegetarian Protein Foods to Eat). Coupled this healthy plant-based meal plan with daily exercise and you’re on track to lose a 1 to 2 pounds per week.
How to Meal Prep Your Week of Meals:
- Meal prep the Lemon-Roasted Vegetable Hummus Bowls and store in to-go containers for the work week. (To buy: amazon.com, $21)
- Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. Store in air-tight meal-prep containers to keep fresh (To buy: amazon.com, $38).
- Whip up the Peanut-Butter Energy Balls to enjoy as snacks and evening treats this week. Store in an airtight container (like above link) for up to 5 days in the refrigerator or up to 3 months in the freezer.
- Make 3 hard-boiled eggs to have as snacks for the week.
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
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
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.
Try This Filling Vegetarian Meal Plan For Weight Loss
If you’re trying to lose weight, there are tons of diets to choose from—and new research points to vegetarian diets as a promising option. For the study, which was published in the Journal of the American College of Nutrition, 74 participants cut their normal daily calories by 500 for six months. Some went on a vegetarian diet, and some went on a diabetes-friendly diet (one that focuses on reducing sugars, refined carbs, cholesterol, and saturated fat). People on the vegetarian diet lost more subcutaneous fat (that’s the noticeable fat under your skin). They also lost more subfascial fat (the type that lines your muscles) and intramuscular fat (the type stored inside your muscles). That’s important, since the fat that’s stored inside your muscles and organs can mess with your metabolism, potentially leading to insulin resistance and even type 2 diabetes, says study author Hana Kahleova, M.D.
“Although both groups in our study consumed the same amount of calories, the study shows that calories are not created equal,” says Kahleova.
Other studies have shown that eating more plants can help you lose more weight, says Stefanie Mendez, R.D. There are lots of theories as to why this is the case. For one thing, you can eat a much larger volume of veggies than you can high-protein and fatty foods—for the same number of calories. “While a cheeseburger might set you back 500 calories, you’d have to eat a whole lot of beans, veggies, and tofu to get the same amount,” says Mendez. “It’s more filling because it takes up more space in your stomach.” What’s more, veggies and grains are the best sources of fiber, which helps prevent blood sugar spikes and drops—keeping you feeling more satisfied so you’re less tempted to munch between meals. Vegetarian diets are also lower in saturated fat and cholesterol, which may have an impact on weight loss, Mendez adds.
Ready to go veggie? While you can, of course, go full-on vegetarian, you don’t have to eat just greens all day, every day to benefit. “I tell clients you don’t have to put a label on your diet,” says Mendez. “Even starting with one day with more veggies is a success.” Going vegetarian just once or twice a week—i.e., flexitarian—“is really on-trend,” she says. Even just that slight shift has lots of other health benefits, including lowering your blood pressure, improving your gut health, and possibly even improving your mood, adds Vandana Sheth, R.D., a lifelong vegetarian, Los Angeles-based dietitian, and spokesperson for the Academy of Nutrition and Dietetics.
(Hit the reset button—and burn fat like crazy with The Body Clock Diet!)
If you’re looking to go vegetarian (even if it’s just part-time), make sure to get protein at every meal, says Mendez. “It’s really important to help your body to repair and to maintain lean muscle mass.” And be careful not to take in too many carbs. “The main pitfall with vegetarian diets is you overdo it on the carbs and eat a ton of starchy foods like bread, pizza, and pasta,” says Mendez. If your dinner is just pasta with tomato sauce, you’re missing the balance (i.e., fats and proteins) you need to stay full—and you end up overeating and/or snacking soon after you’re done eating.ADVERTISEMENT – CONTINUE READING BELOW
Try this sample meal plan if you think a vegetarian diet could be right for you and your weight-loss goals:
Mix one serving of carbs, like fruit, whole-grain toast, or whole-grain cereal, with a serving of lean protein, like eggs, low-fat dairy, or a tofu scramble. “The carbs give you energy, while the protein helps you to feel full and meet your needs for day,” says Mendez. Here are some specific breakfast ideas:
- 3/4 cup whole-grain cereal and 1 cup unsweetened soy or almond milk (soy has more protein!)
- 1 cup cooked oatmeal, 1 cup berries, and 1 tablespoon nuts or seeds
- Smoothie with 1 cup of fruit plus 1 cup low-fat plain Greek yogurt OR one serving of pea, soy, or hemp protein powder
This simple swap will make your smoothie so much more filling:
Divide and conquer: Half of your plate should be a rainbow of non-starchy veggies (like spinach, green beans, cauliflower, carrots, mushrooms, peppers, or eggplant), a quarter should be protein (which is about 1 cup of beans, legumes, tofu, fish, or eggs), and a quarter should be carbs (about 1/2 cup starchy veggies like corn, peas, potatoes, sweet potatoes, or squash; or 1/2 cup grains like quinoa, brown rice, or amaranth). A few options that fit the bill:
- Large green Greek-style salad with 1 cup garbanzo beans, chopped tomatoes, cucumbers, lettuce, 2 tablespoons crumbled feta, 1/4 chopped avocado topped with 2 tablespoons balsamic-olive oil vinaigrette
- 3 ounces grilled smoked tofu or tempeh on a whole-wheat bun topped with sliced zucchini and carrot, lettuce, and 1 tablespoon vegan pesto (made with walnuts, olive oil and kale)
- About 3/4 cups cooked quinoa with lentils, 1/3 avocado, a handful of fresh spinach, 2 tablespoons chopped pecans, 1/8 cup halved grapes, 2 tablespoons diced red onion, and one small segmented clementine
“Definitely be mindful of snacking,” says Mendez. “If you’re really hungry an hour after a main meal, it could be that your meal wasn’t filling enough to meet your needs.” Have one to two snacks at the midpoint of the longest stretch between breakfast to lunch or lunch to dinner, and watch your portion size. She suggests pairing a carb and protein, which complement each other and help you to feel satisfied. Some ideas:
- One hard boiled egg and an orange
- 1 1/2 ounces low-fat cheese and 2 tablespoons dried fruit
- 1/2 tablespoon nut butter spread on an apple
- Carrots dipped in 1/4 cup hummus
Stick to the same rule you used at lunch: Your plate should be one half veggies, one quarter carbs and one quarter protein. Lots of choices here:
- 1 1/2 cups vegetarian lentil chili (use the kitchen sink of veggies—think butternut squash, red pepper, crushed tomatoes, black or kidney beans, onions, garlic) and one slice of whole-wheat bread or 1/2 cup cooked ancient grains (like quinoa, amaranth, bulgur, or barley)
- 1 cup cooked brown rice topped with 2 cups of tofu-veggie stir-fry (use pan-friendly veggies like chopped cauliflower, broccoli, red pepper, and snow peas; add freshly grated ginger, lemon, chopped onion, and garlic for flavor)
-Day Vegetarian Meal Plan For Weight Loss
When it comes to shedding the extra kilos and enjoying health benefits — a vegetarian diet is the best bet. People who follow a vegetarian diet have less body fat percentage because a plant-based diet is naturally low in calories. This article will help you explore a sample vegetarian diet for weight loss and the dos and don’ts of meal planning.
What Is A Vegetarian Diet?
A vegetarian diet typically includes plant-based foods and dairy products and excludes meat, fish and poultry. There are four main types of vegetarian diets. Lacto-ovo-vegetarian diet that includes eggs and dairy products. The lacto-vegetarian diet allows the intake of milk but excludes eggs. In contrast, the ovo-vegetarian diet prohibits meat, fish, poultry and milk products but allows adding eggs to your meal plans. The vegan diet omits all animal-based foods, including dairy.
Eating plant-based proteins instead of animal ones means having less saturated fat and avoiding many extra calories to shed fat faster. Having a vegetarian diet may accelerate your weight loss journey and improve your health parameters.
Top Foods To Add In A Weight Loss Diet For Vegetarians
Here is a list of some superfoods that you must add to your diet plan if you are a vegetarian trying to lose weight:
- Non-Starchy Vegetables: Zucchini, mushroom, broccoli, cucumber and celery
- Whole Grains: Brown rice, quinoa, barley and millet
- Lean Proteins: Legumes, Greek yoghurt, soy milk and tofu
- Fruits: Apples, bananas, oranges and berries
- Healthy Fats: Olive oil, avocado and coconut
- Nuts And Seeds: Walnuts, almonds, cashews, sunflower and chia seeds
Top Five Foods Vegetarians Should Avoid, For Weight Loss
Here are some foods that are a strict no-no for vegetarians following a weight loss meal plan:
- Avoid consuming processed loaded with preservatives or refined fats like margarine.
- Stay away from having refined carbs like sugary snacks and beverages such as cakes, candies, cookies, energy drinks and sodas.
- Limit the use of high-calorie sauces and dressings such as mayonnaise and ketchup while cooking.
- Do not add imitation dairy products to your meal plans.
- Avoid the intake of meat replacements.
Top Six Tips To Lose Weight While On A Vegetarian Diet
If you are a vegetarian, then the following strategies can help you lose weight fast while on a diet:
- Include protein-rich foods in every meal.
- Opt for whole grains and complex carbs to promote fullness.
- Choose high-fibre or non-starchy vegetables to decrease your calorie intake.
- Watch your food portions by combining nuts and seeds with low-calorie foods like salads.
- Avoid intake of processed foods such as frozen meals with unhealthy additives and extra sugar and salt.
- Don’t forget to maintain your water intake without adding sweeteners.
A Sample Six-Day Vegetarian Meal Plan For Healthy Weight Loss
This six-day vegetarian diet plan for fat loss will help you get healthy and slim fast while ensuring that you shed weight. It will ensure your daily calorie intake does not exceed 2,500 calories. Go ahead and check it out.
Day One:
Breakfast: 3/4th cup of oatmeal topped with your favourite berries and cinnamon
Lunch: A whole wheat vegetable wrap
Snack: A medium-sized apple
Dinner: Quinoa with grilled veggies such as mushrooms, zucchini and tomatoes
Day Two:
Breakfast: One serving of muesli with Greek yoghurt and fruits such as apple, banana and pear
Lunch: Zucchini noodles with homemade sauce and sunflower seeds
Snack: Almonds and dark chocolate
Dinner: Black bean soup with a slice of whole-grain bread and a bowl of green salad
Day Three:
Breakfast: A glass of smoothie prepared with spinach, almond milk, banana and hemp and chia seeds garnished with grated coconut
Lunch: A bowl of vegetable hummus with olives and grilled veggies such as broccoli, carrots and cherry tomatoes
Snack: 1/4th cup of sliced strawberries and 1/2 cup of Greek yoghurt
Dinner: Vegan chickpea salad
Day Four:
Breakfast: A 100gm serving of grilled tofu or two eggs (optional for eggetarians) with sliced avocado, whole-wheat toast and an apple
Lunch: Grilled paneer tikka masala
Snack: A whole-grain granola bar and cashew nuts
Dinner: Stuffed capsicum with salsa sauce and beans topped with sour cream
Day Five:
Breakfast: Oatmeal cooked with skimmed milk and water, topped with raspberries and a tbsp of chopped nuts
Lunch: Stir-fried vegetables with tofu, broccoli, brown rice and soy sauce
Snack: A bowl of yoghurt without sugar. Alternatively, eggetarians can opt for a hard-boiled egg seasoned with salt and pepper
Dinner: Chickpea stew with a slice of toasted whole grain bread
Day Six:
Breakfast: Plain Greek yoghurt with walnuts, grapes, pineapples and grated coconut
Lunch: Have a tofu or egg salad with a whole-grain toast and sautéed veggies such as carrot, broccoli and bell peppers
Snack: Have string cheese or an orange
Dinner: Have a bowl of lentil soup with salad