Vegetarian Diet Plan For Weight Gain In 7 Days

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Are you currently looking for vegetarian diet plan for weight gain in 7 days to put on your healthy diet, the way to lose weight without any side effect. You will get enough proteins and fat in this Vegetarian Plan For Weight Gain In 7 Days.

7-Day Vegetarian Meal Plan: 2,000 Calories

This vegetarian meal plan makes it easy to get you fill of plant-based foods with a full week of breakfast, lunch, snacks and dinner recipes.

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Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day vegetarian meal plan makes it easy to eat meat-free and maintain a healthy weight. Eating more plant-based foods is a great way to boost your overall health, too. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.

In this 2,000-calorie vegetarian meal plan, we make sure to include plenty of filling foods so you feel satisfied—not starved—while meeting your nutrition goals. 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 a healthier you.

Table of Contents

Day 1

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Breakfast (522 calories)

  • 1 cup oatmeal cooked in 2 cup water
  • 1/2 cup raspberries
  • 1 Tbsp. chopped walnuts
  • 1 hard-boiled egg

Top oatmeal with raspberries, walnuts and a pinch of cinnamon.

A.M. Snack (286 calories)

  • 1 medium apple
  • 2 Tbsp. peanut butter

Lunch (450 calories)

  • 1 serving Whole-Wheat Veggie Wrap
  • 1 banana

P.M. Snack (210 calories)

  • 1 cup nonfat plain Greek yogurt
  • 1/2 cup sliced strawberries
  • 1 Tbsp. chia seeds

Dinner (509 calories)

  • 1 serving Mushroom-Quinoa Veggie Burgers with Special Sauce
  • 1 serving Basic Green Salad with Vinaigrette

Daily Totals: 1,978 calories, 80 g protein, 241 g carbohydrates, 48 g fiber, 85 g fat, 1,709 mg sodium.

Day 2

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Shopping Tip: When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.

Breakfast (421 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 2 clementine

A.M. Snack (216 calories)

  • 1/2 cup raspberries
  • 1 cup nonfat plain Greek yogurt
  • 1 Tbsp. chia seeds

Lunch (455 calories)

  • 1 serving Lemon-Roasted Vegetable Hummus Bowls
  • 1 apple

P.M. Snack (201 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (422 calories)

  • 1 serving Butternut Squash & Black Bean Tostadas
  • 1 serving Basic Green Salad with Vinaigrette

Evening Snack (156 calories)

  • 1 ounce dark chocolate

Daily Totals: 1,985 calories, 72 g protein, 258 g carbohydrates, 52 g fiber, 86 g fat, 1,771 mg sodium.

Day 3

One-Pot Tomato Basil Pasta

Breakfast (271 calories)

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

A.M. Snack (158 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper
  • 1/4 avocado, sliced
  • 1 slice whole-wheat toast

Spread avocado on toast.

Lunch (465 calories)

  • 1 serving Lemon-Roasted Vegetable Hummus Bowls
  • 1 banana

P.M. Snack (216 calories)

  • 1 cup nonfat plain Greek yogurt
  • 1/2 cup raspberries
  • 1 Tbsp. chia seeds

Dinner (479 calories)

  • 1 serving One-Pot Tomato Bail Pasta topped with 2 Tbsp. shredded Parmesan cheese
  • 2″ slice of whole-wheat baguette

Evening Snack (156 calories)

  • 1 ounce dark chocolate

Daily Totals: 1,991 calories, 81 g protein, 273 g carbohydrates, 49 g fiber, 73 g fat, 2,010 mg sodium.

Day 4

stuffed potatoes with salsa

Breakfast (446 calories)

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

A.M. Snack (229 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper
  • 1/4 avocado, sliced
  • 1 slice of whole-wheat bread

Lunch (465 calories)

  • 1 serving Lemon-Roasted Vegetable Hummus Bowls
  • 1 medium banana

P.M. Snack (253 calories)

  • 1 cup nonfat plain Greek yogurt
  • 2 clementines
  • 1 Tbsp. chia seeds

Dinner (520 calories)

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

Evening Snack (64 calories)

  • 1 cup raspberries

Daily Totals: 1,977 calories, 77 g protein, 268 g carbohydrates, 58 g fiber, 77 g fat, 1,879 mg sodium.

Day 5

meal prep veggie and quinoa bowls

Breakfast (340 calories)

  • 1 serving Avocado-Egg Toast
  • 2 clementine

A.M. Snack (215 calories)

  • 1/2 cup raspberries
  • 1 cup nonfat plain Greek yogurt
  • 1 Tbsp. chia seeds

Lunch (465 calories)

  • 1 serving Lemon-Roasted Vegetable Hummus Bowls
  • 1 banana

P.M. Snack (286 calories)

  • 1 medium apple
  • 2 Tbsp. peanut butter

Dinner (543 calories)

  • 1 serving Vegetarian Tikka Masala
  • 3/4 cup cooked brown rice
  • 1 serving Basic Green Salad with Vinaigrette

Evening Snack (156 calories)

  • 1 ounce dark chocolate

Daily Totals: 2,006 calories, 84 g protein, 231 g carbohydrates, 49 g fiber, 93 g fat, 1,620 mg sodium.

Day 6

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Breakfast (523 calories)

  • 1 cup oatmeal cooked in 2 cup water
  • 1/2 cup raspberries
  • 1 Tbsp. chopped walnuts
  • 1 hard-boiled egg

Top oatmeal with raspberries, walnuts and a pinch of cinnamon.

A.M. Snack (223 calories)

  • 1 cup cucumber slices
  • 1/2 cup hummus

Lunch (450 calories)

  • 1 serving Whole-Wheat Veggie Wrap
  • 1 banana

P.M. Snack (286 calories)

  • 1 medium apple
  • 2 Tbsp. peanut butter

Dinner (475 calories)

  • 1 serving Beefless Vegan Tacos
  • 1 serving Basic Green Salad with Vinaigrette

Evening Snack (32 calories)

  • 1/2 cup raspberries

Daily Totals: 1,988 calories, 71 g protein, 237 g carbohydrates, 53 g fiber, 94 g fat, 2,056 mg sodium.

Day 7

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Breakfast (382 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
  • 1 hard-boiled egg

A.M. Snack (286 calories)

  • 1 medium apple
  • 2 Tbsp. peanut butter

Lunch (450 calories)

  • 1 serving Whole-Wheat Veggie Wrap
  • 1 banana

P.M. Snack (229 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper
  • 1/4 avocado, sliced
  • 1 slice of whole-wheat bread

Dinner (474 calories)

  • 1 serving Curried Chickpea Stew
  • 1 4″ diameter whole-wheat pita

Evening Snack (156 calories)

  • 1 ounce dark chocolate

Daily Totals: 1,977 calories, 84 g protein, 246 g carbohydrates, 50 g fiber, 81 g fat, 1,913 mg sodium.

Weight gain: Expert recommended easy 7-day diet plan

01/10The inability to gain weight troubles many

While weight loss is a headache for many, inability to gain weight troubles some. An optimal weight is what every human body should have in order to function properly. There are several discussions centered around weight loss; however, not that many talks happen about weight gain.

If you are looking to gain weight, you need to consume more calories than you burn. A high-calorie diet will help you gain weight.

In order to create a healthy weight gain diet plan, you need to make sure that the foods you eat are nutritious and calorie-dense. You cannot force your body to bulk eat and expect it to gain weight in a healthy manner.

The requirements of the body to gain weight differs from person to person therefore it is important to follow a right diet according to your body needs.

02/10​7 Days diet plan on weight gain

Make a habit of eating 5 soaked almonds, 2 soaked walnuts, and 2 cashews every day in the morning

03/10​Day 1

● Breakfast – 1 katori corn mix vegetable upma with 1 cup milk with 1 tsp chironji in it

●Mid-day meal – 1 katori seasonal fruit with pinch of cinnamon powder

●Lunch – 2 wheat roti with 1 katori soya masala curry, 1 tbsp. mint chutney

●Snacks – 1 katori sprouts chaat

●Dinner – 1 sweet potato cheese wrap with 1tblsp mint chutney

04/10​Day 2

●Breakfast – 1 paneer vegetable sandwich

●Mid-day meal – 1 katori roasted poha chiwda with added peanuts

●Lunch – 2 paneer mix vegetable paratha with 1 bowl tur dal

●Snacks – 1 katori boiled cheesy sweet corn

●Dinner – 1 katori soya masala pulao

05/10​Day 3

●Breakfast – 2 panchmel dal dosa with 1tblsp green chutney

●Mid-day meal – 1 boiled potato with pinch of black pepper ( 1 med size)

●Lunch – 2 wheat roti with 1 katori mix sprouts usal, 1 katori salad

●Snacks – 1 banana date milkshake

●Dinner – 1 katori ragda pattice (3 pattice)

06/10​Day 4

●Breakfast – 1 katori aloo peas poha, 1 cup milk

●Mid-day meal – 1 glass almond milkshake

●Lunch – 2 aloo methi paratha, 1 katori matki usal, 1 katori daliya kheer

●Snacks – 1 katori kurmura ground chiwda, 1 cup milk with 1 tsp almond powder

●Dinner – 1 rajmah tikki roll, 1 tblsp avocado dip

07/10​Day 5

●Breakfast – 4 paneer cheese mix veg tikki with mint dip

●Mid-day meal – 1 cup almond milk apricot milkshake

●Lunch – 1 bowl chole pulao with 1 katori mix vegetable curry

●Snacks – 4 muthiyas, 1 cup milk

●Dinner – 2 palak masala dosa with 1 katori drumstick leaves

08/10Day 6

●Breakfast – 1 katori oats porridge with added dry fruits

●Mid-day meal – 1 glass mango almond smoothie

●Lunch – 2 wheat roti with 1 katori aloo peas curry

●Snacks – 1 katori bhel with veggies and groundnuts

●Dinner – 1 cheese vegetable grilled sandwich with 1 tbsp mint chuteyREADMORE

09/10​Day 7

●Breakfast – 1 cucumber rajgeera singhada Thalipeeth with 1 katori curd

●Mid-day meal – 1 katori sevai kheer

●Lunch – 1 katori soya masala with 2 palak paratha

●Snacks – 1 glass mix dryfruits milkshake

●Dinner – 1 katori jeera rice with panchmel dal tadk

10/10​Diet is not enough; you need to make other lifestyle changes too

Following the diet solely would not ensure weight gain. It is extremely important to make changes in your lifestyle.

Here are some tips on how to create a diet plan for weight gain.

1. Eat more calories and nutrient dense food: In order to gain weight, you need to consume more calories than you burn. A high-calorie diet will help you gain weight. Nutrient dense foods are packed with nutrients and calories. These foods will help you gain weight in a healthy way. Make sure to include plenty of nutrient dense foods in your diet such as dark leafy greens, nuts, seeds, and beans along with fruits, vegetables, whole grains, and lean protein sources. And eat frequently. To gain weight, you need to eat more frequently than someone who is trying to lose weight. You should aim to eat every 3-4 hours.

2. Avoid processed foods: Processed foods are high in calories but low in nutrients. These foods will not help you gain weight in a healthy way. Avoid processed foods such as chips, candy, and baked goods.

3. Drink plenty of water: Drinking plenty of water is important for your overall health, but it can also help you gain weight. When you drink water, your body retains more fluid, which can lead to weight gain.

4. Get enough sleep: Getting enough sleep is important for your overall health and can also help you gain weight. When you sleep, your body releases hormones that help promote growth and repair.

5. Talk to your Nutritionist: If you are having trouble gaining weight, talk to your Nutritionist. They can help you create a healthy weight gain diet plan that is right for you.

7-day Indian Vegetarian Diet Plan For Weight Loss

Indian Vegetarian Diet Plan

If you are looking for a vegetarian diet plan for weight loss, you have come to the right place. This article explains how weight loss works, the benefits of a vegetarian diet, a sample vegetarian diet plan, and expert tips to help you follow it.

This 7-day Indian vegetarian diet plan is simple, easy to follow and healthy, packed with all the required nutrients.

The Science Behind Weight Loss

Your diet contributes to about 75% of your weight loss efforts. Hence, it is important to pay attention to the food you eat daily and the calories you consume. The formula is simple – by eating lesser calories than you burn, you can lose the excess weight and eventually maintain your ideal weight.

Studies suggest that a vegetarian diet helps with quicker weight loss, especially when combined with physical activity. A large cohort study carried out in the United Kingdom showed that people who changed to a diet with lesser animal foods over 5 years saw the least weight gain.

DISCLAIMER:

It is crucial to verify the suitability of any diet plan to your unique health condition and weight loss needs. It is thus best to consult an experienced doctor and a qualified nutritionist before making any dietary changes. It will help prevent possible health complications.

What Is A Vegetarian Diet?

A vegetarian diet plan includes plant-based foods and food products with a restriction on consuming animal or animal-derived products. It is a healthy lifestyle choice, which also helps reduce your carbon footprint, a step towards protecting the environment.

There are different types of vegetarian diets: lacto-ovo-vegetarian, lacto-vegetarian, ovo-vegetarian and vegan, classified based on the food products included in each diet plan.

Benefits Of A Vegetarian Diet For Weight Loss

Several studies show that a vegetarian diet plan is far more effective and takes less effort in shedding extra harmful fat than non-vegetarian diets.

  • Naturally Low In Calories: Plant-based food products are naturally less in calories than animal products such as meat, poultry or seafood.
  • Better Satiety: A vegetarian diet comprises fibre-rich foods and consuming meals high in soluble fibre keeps you satiated for longer, maximising your weight loss efforts.
  • Slimmer Physique: Largely, those who eat vegetarian foods have less body fat than those who consume animal or animal-derived products, resulting in a slimmer and leaner physique.
  • Easy Digestion:  Fibre-rich foods positively impact digestive health by improving bowel movement and maintaining healthy body functioning. This is crucial for weight loss and weight maintenance.

EXPERT ADVICE

Why Choose Vegetarian Foods?

Here are scientifically-proven reasons to consider a vegetarian diet for weight loss:

  1. A plant-based diet helps increase “after-meal burn”. For people who struggle with weight and have a sluggish metabolism, a vegetarian diet can be a metabolic reboot.
  2. Plant-based diets help reduce body fat by decreasing total calorie intake and increasing energy expenditure due to improved thermogenesis.
  3. Plant-based diets are cost-effective, low-risk therapies for lowering BMI, blood pressure, HbA1C, and cholesterol levels
  4. Vegetarians lose weight at a rate of about 1 pound per week, regardless of whether or not they exercise
  5. Vegetarian diets are nutrient-dense and meet the standard dietary recommendations without compromising diet quality. They are also richer in fibre, Vitamins A, C, and E, thiamin, riboflavin, folate, calcium, magnesium, and iron.

-Lavanya Parthasarathy, PhD, CDE

  • Reduces Belly Fat: The high fibre in the vegetarian diet also helps in reduce stubborn belly fat. A large American study revealed positive associations between meat consumption and increased risk for obesity and central obesity (excess accumulation in the abdominal area).

Essential Nutrition In A Vegetarian Diet

A balanced diet is crucial to stay healthy. This becomes even more important when you are trying to lose weight. A nutrient-rich vegetarian meal plan should include the following nutrients in optimal quantities:

  • Proteins: Contrary to popular notion, there are plenty of options in the vegetarian diet plan that will fulfil your protein requirements, like nuts, seeds, legumes, tofu, quinoa, rice, grains and more.
  • Iron: Iron helps in the healthy functioning of the red blood cells and keeps us energised. Good plant-based sources of iron include chickpeas, lentils, sprouted beans, dried apricots, dates, and green leafy vegetables.
  • Omega-3: Vegetarian foods have a good amount of Omega-3 necessary for your brain and heart health. Some rich sources of Omega-3 include flax seeds, chia seeds and flaxseed oil.
  • Vitamin B12: Vegetarians can get their share of Vitamin B12 from dairy products, soymilk and cereals. Some vegetarians also like to include eggs in their meals, which is also a good source of Vitamin B12.

Vegetarian Diet Food List

Here is an expert-approved list of vegetarian foods for weight loss. Do note that though there are several exotic protein-rich foods available in the market, there are plenty of locally-produced, traditional Indian foods that make for healthier options.

  • Vegetables And Fruits: High-fibre vegetables like cauliflower, zucchini, mushrooms, broccoli, bell peppers, capsicum, spinach, and tomatoes. Fresh and seasonal fruits such as berries, bananas, apples, pears, citrus, and kiwi.
  • Legumes: Lentils, kidney beans, soybeans, black beans, and chickpeas.

EXPERT ADVICE

5 Vegetarian Nutrient Bombs For Weight Loss

  1. Cinnamon: Cinnamon improves insulin sensitivity and lowers blood sugar levels, both important for weight loss. It also boosts your metabolism.
  2. Millets: Millets are rich in fibre and bio-active chemicals that keep our stomachs full for extended periods, reducing the urge to mindless snacking.
  3. Spinach: It is rich in fibre, vitamins, minerals, and antioxidants. The high fibre content and less calorie content in spinach aid weight loss. It is also high in thylakoids (a chlorophyll-containing plant component) that aid healthy weight loss, and reduce blood lipid and glucose levels.
  4. Horse gram: It is a high-protein, high-fibre legume that increases appetite-suppressing hormones while lowering the levels of the hunger hormone ghrelin, aiding weight loss.
  5. Flaxseeds: They are rich in fibre and lignin, a complex polymer found in cell walls. Lignin helps in weight loss and reduces blood pressure.

-Lavanya Parthasarathy, PhD, CDE

  • Grains: Healthy grains include bajra, ragi, foxtail, brown rice, farro (khapli) and other locally grown millets.
  • Proteins: Soybeans, avocado, tofu or soya paneer, legumes like chickpeas, kidney beans, nuts, seeds, nut butter, Greek yoghurt, and milk.
  • Fats: Olive oil, coconut oil, nut butter, cheese, etc.
  • Beverages: Water is the healthiest no-calorie beverage, but you can also include tea, coffee, coconut water, and fruit-infused water to diversify.
  • Nuts And Seeds: Almonds, walnuts, chia seeds, flax seeds etc.,
  • Herbs And Spices: Herbs and spices such as cinnamon, cardamom powder, etc. are flavoursome and aid in weight loss.

Foods To Avoid In A Vegetarian Diet To Lose Weight

  • Refined carbs such as white bread and instant foods.
  • Sugary foods and beverages such as sodas, candies, pastries, cookies, energy drinks, etc. as they have no nutritional value.
  • Highly-processed or packaged foods such as ice creams, meal replacements and frozen foods.

7-Day Indian Vegetarian Diet Chart For Weight Loss

Here is a sample 7-day Indian vegetarian diet plan to consume 1,200-1,500 calories a day:  

Day 1

Breakfast: Lemon detox water, around one cup of oatmeal cooked in water, topped with some honey and cut fruits like apples or raspberries.

Lunch: Vegetable salad bowl made from baby spinach, cucumber, cherry tomatoes, olive oil dressing and one cup of green tea.

Dinner: Vegetable wrap, made of whole wheat roti with tofu slices.

Day 2

Breakfast: One cup of peas poha and one cup of coffee without sugar.

Lunch: One cup of mixed vegetable curry with ½ a cup of brown rice.

Dinner: One cup of broccoli soup with one toasted multi-grain bread.

Day 3

Breakfast: Lemon honey detox water, fruit smoothie with one peanut butter toast.

Lunch: Millet , like foxtail and vegetables with one cup of coffee in almond milk and little sugar.

Dinner: Yellow lentil dal with 3/4th cup of brown rice and salad.

Day 4

Breakfast: Lemon detox water, two multi-grain rotis stuffed with vegetables and one cup of curd. Finish it off with a tiny cup of green tea.

Lunch: An Indian burrito bowl full of vegetables,brown rice along with the homemade mint-basil sauce.

Dinner: Low-fat paneer curry with two multi-grain rotis and salad.

Day 5

Breakfast: Lemon detox water, oatmeal made in water and little unsweetened almond milk topped with chia seeds and cinnamon.

Lunch: One cup of tofu curry with two multi-grain rotis or 3/4th cup of brown rice, curd and green salad.

Dinner: Vegetable multi-grain wrap made of cottage cheese, mint chutney and vegetables, and one cup of chamomile tea.

Day 6

Breakfast: Chia seed water, two multi-grain idlis with homemade coconut and mint chutney and one cup of rasam.

Lunch: Vegetable sambar with one cup of brown rice and salad and one cup of buttermilk.

Dinner: Lauki sabzi and one cup of lentil soup without tadka, two multi-grain rotis and salad.

Day 7

Breakfast: Cinnamon detox water, besan chila with mint and garlic chutney and one medium apple.

Lunch: Chickpea and spinach curry with one cup of brown rice, curd and salad.

Dinner: Mixed vegetable soup and one whole-grain toast.

Top 5 Expert Tips To Follow While On A Vegetarian Diet For Weight Loss

Read Nutrition Labels: Read food labels carefully, especially the serving sizes and ingredients.

Eat Small, Frequent Meals: Instead of having 2-3 full meals, you can have five smaller meals at regular intervals to keep hunger pangs away. Eating in sufficient portions will reduce overall calorie consumption and avoid overeating.

Two Simple Rules: Don’t skip meals. Make sure you include nutrient-dense foods as they prevent you from binging on snacks or overeating other meals. Try to make your evening meals lighter, as the body’s metabolism usually slows down as the day progresses. It is ideal to eat two hours before going to sleep.

Include Fibre-Rich Foods: Opt for high-fibre vegetables, fruits and grains that promote fullness and keep you satiated for long. Foods rich in protein and complex carbs and unprocessed foods boost fullness while regulating your hunger hormone ghrelin, aiding weight loss.

Stay Hydrated: Stay hydrated throughout the day to eliminate toxins from the body while curbing frequent hunger pangs.

Conclusion

Following a vegetarian diet is a great way to lose weight and maintain it but remember that not all vegetarian foods are low in calories or healthy. Choose foods that aid weight loss and keep you fit.

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