You’ll love this vegetarian meal plan for fat loss. It’s full of healthy, low-carb and vege recipes that will help you cut calories with little effort. Ever thought about going vegetarian, but scared it will make you fat? Well, that’s what a lot of people think at first but after seeing the benefits of being vegetarian, they go back and jump on the wagon before the realisation hits them too late. Don’t become a part of the statistics!
Suggested Vegetarian Weight Loss Meal Plan
Making a healthy meal plan can be a little challenging if you are a vegetarian. It’s crucial to receive enough healthy nourishment while consuming fewer calories.
Dietitian Juliette Kellow demonstrates how to create a calorie-restricted, healthy vegetarian diet.
How it works
- You can mix and match the meals and snacks to suit your needs, and substitute different meals – as long as you calorie count them!
- Allow around 200-300 calories for breakfast, 300-400 for lunch, 400-500 for dinner and 100-200 for snacks depending on your daily allowance.
- Juliette recommends including 200-300ml of skimmed or semi-skimmed milk to drink alone or in tea or coffee.
- If your daily calorie needs are higher than given in this meal plan, increase portion sizes to suit, or add in extra vegetarian foods. You can do this easily in the WLR food diary.
~ Breakfasts ~
Around 200-300 calories
Poached egg and tomato on toast – 195 cals
1 poached egg, 1 slice wholemeal toast with 1tsp low-fat spread and grilled tomatoes.
Cream cheese and tomato bagel – 250 cals
1 toasted wholegrain bagel with 2tbsp low-fat soft cheese and 1 tomato.
Shredded wheat and banana – 255 cals
2 Shredded Wheat with skimmed milk and 1 small banana.
Branflakes and fruit – 255 cals
4tbsp branflakes, 1 small banana, 1tbsp raisins and skimmed milk.
Fruity muesli – 260 cals
3tbsp sugar-free muesli, 3 dried apricots, strawberries and skimmed milk.
Milkshake and fruit salad – 260 cals
Banana milkshake made by blending 150ml skimmed milk with 1 pot fat-free banana yoghurt and 1 small banana. Plus a bowl fruit salad.
Scrambled eggs on toast – 280 cals
1 slice wholemeal toast with 1tsp low-fat spread, 2 scrambled egg and grilled tomatoes.
Toast and peanut butter – 285 cals
2 slices wholegrain toast with 1tbsp peanut butter and 1 small glass of orange juice.
Fruit salad with yogurt and oats – 345 cals
Bowl of fruit salad, 1 pot low-fat natural yoghurt and 3tbsp oats.
Beans, mushrooms and tomatoes on toast – 380 cals
1 small can baked beans, 1 grilled tomato, grilled mushrooms and 2 slices wholemeal toast with 1tsp low-fat spread.
(Once you’re logged in simply choose the vegetarian diet plan and your PDF will be available).
~ Lunches ~
Around 300-400 calories
Jacket potato with cottage cheese – 295 cals
1 jacket potato with 6tbsp cottage cheese and salad and fat-free dressing.
Hummus, crudités and pitta – 300 cals
1 wholemeal pitta, ½ small tub reduced-fat hummus and vegetable crudités.
Tropical fruity salad – 330 cals
Iceberg lettuce topped with 6tbsp low-fat cottage cheese, 2 chopped dried apricots, 1tbsp raisins, 1 chopped apple, 1 slice fresh pineapple and 5 crushed walnut halves.
Egg mayo and tomato sandwich – 340 cals
2 slices wholegrain bread filled with 1 hard boiled egg, 1 tomato and 2tsp reduced-fat mayo. Plus 1 pot fat-free fruit yogurt.
Italian salad – 345 cals
Large salad made from ½ small ball reduced-fat Mozzarella cheese, 2 tomatoes and ½ small avocado with salad leaves, basil and balsamic vinegar. Serve with a 5cm piece Granary bread.
Lentil soup and oatcakes – 355 cals
½ carton fresh lentil soup and 2 oatcakes topped with 2tbsp low-fat soft cheese and tomato. Plus 1 orange.
Greek salad wrap – 365 cals
1 large tortilla wrap filled with chopped lettuce, cherry tomatoes and cucumber, 50g crumbled feta cheese, 5 sliced olives and 1tbsp tzatziki.
Beans and cheese on toast – 370 cals
2 slices wholegrain toast with 1 small can baked beans and 1tbsp grated reduced-fat Cheddar. Plus a slice of canteloupe melon.
Cottage cheese and avocado on rye – 385 cals
2 slices rye bread topped with 6tbsp cottage cheese and ½ small avocado. Plus 1 bowl fruit salad.
Mixed bean salad – 435 cals
3tbsp each of red kidney beans, chick peas and cannelini beans with spring onions, cherry tomatoes, green pepper and fat-free dressing. Serve with mixed leaves and 1 wholemeal pitta.
~ Dinners ~
Around 400-500 calories
Creamy mushroom pasta – 285 cals
Fry 1 small onion, garlic and 1 small pack button mushrooms in a spray oil until brown. Add 150ml veg stock and 50ml dry white wine. Simmer until the liquid has reduced by half. Stir in 2tbsp low-fat soft cheese with herbs and 150g cooked penne. Mix, heat and serve with salad and fat-free dressing.
Veggie stir fry with rice – 390 cals
Stir fry made from a spray oil, 1 small pack of stir-fry veg and 1tbsp reduced-salt soy sauce. Serve with 8tbsp cooked brown rice. Plus 1 slice canteloupe melon.
Roasted vegetables – 380 cals
Place ½ red pepper, ½ green pepper, 4 thick slices aubergine, 1 sliced courgette and cherry tomatoes in a roasting tin. Brush with 1tsp olive oil and sprinkle with fresh basil. Roast until the vegetables are soft and browned. Top 1 thick slice wholegrain bread with the veggies and ½ small ball reduced-fat mozzarella cheese. Place under a hot grill until the cheese has melted. Serve with salad and fat-free dressing.
Stuffed peppers – 425 cals
Mix 4tbsp cooked brown rice with 1tbsp pine nuts and chopped spring onions, cherry tomatoes and 50g feta cheese. Cut 1 red pepper in half lengthways, deseed, then fill with the rice mixture. Cover with foil, bake until cooked and serve with salad and fat-free dressing.
Jacket potato with cheese and beans – 440 cals
1 medium jacket potato with 1 small can baked beans, 2tbsp grated reduced-fat Cheddar, salad and fat-free dressing.
Moroccan salad – 475 cals
Mix 8tbsp prepared couscous salad with cherry tomatoes, red onion, coriander, 3tbsp each of chick peas and kidney beans, lemon juice and 1tsp olive oil.
Cheese omelette – 510 cals
Omelette made from a spray oil, 2 eggs, skimmed milk and 4tbsp grated reduced-fat Cheddar. Serve with a 10cm piece Granary bread and salad with fat-free dressing.
Veggie fajitas – 515 cals
Slice ½ red pepper, ½ green pepper, ½ red onion, 1 small courgette and 1 carrot. Fry in 1tsp sunflower oil with cajun seasoning until soft and brown. Top 2 large flour tortillas with the veg and 2tbsp each of salsa and grated reduced-fat cheese. Roll up and serve with salad and fat-free dressing
Egg Florentine – 515 cals
Top some lightly-steamed spinach with 2 poached eggs and 4tbsp grated reduced-fat Cheddar cheese. Place under a hot grill until the cheese has melted and serve with a 10cm piece Granary stick.
Vegetable chilli – 530 cals
Make a chilli using a spray oil, 1 small onion, 1 red pepper, ½ courgette, chilli powder, 1 small can tomatoes, 1 small can kidney beans, 1tbsp tomato puree and 150ml vegetable stock. Serve with 8tbsp cooked brown rice, 1tbsp soured cream and salad and fat-free dressing.
~ Snacks/Treats ~
Around 100-200 calories
Crispbreads with Nutella – 122 cals
Two rye crispbreads thinly spread with 10g Nutella
Healthy fruit pavlova – 100 cals
1 meringue nest filled with berries and 3tbsp low-fat natural yogurt.
Crisps – 100-120 cals
1 small packet of low-fat crisps or savoury snacks.
Tzatziki and crudités – 135 cals
½ small tub tzatziki with vegetable crudités.
Pitta and salad – 160 cals
1 wholemeal pitta bread with salad.
Toast and honey – 109 cals
I medium slice of wholemeal or seeded bread, toasted, spread with 2 teaspoons of honey.
Fruit salad and yogurt – 165 cals
Bowl of fruit salad with 1 pot low-fat natural yogurt.
Vegetable soup and toast – 175 cals
½ carton fresh vegetable soup and 1 slice wholegrain toast.
Sunflower seeds – 185 cals
2tbsp sunflower seeds.
Nuts – 195 cals
15 unsalted almonds.
Branflakes with milk – 225 cals
5tbsp branflakes with skimmed milk and 1 orange.
Alcoholic drinks – 100 cals
150ml glass of dry white wine with soda water or red wine or 2 single measures (25ml) of spirits with diet or slimline mixers eg gin and slimline tonic or vodka and diet cola.
Decoding Vegetarian Diet Plan for Weight Loss
In addition to being a product of one’s cultural and social heritage, becoming a vegetarian is currently a very popular mass movement. It’s a movement that’s gotten stronger. There are many reasons why vegetarian diets are popular. A vegetarian lifestyle is a choice of way of life. Supporting reasons like avoiding animal cruelty, causing less environmental harm, and preserving ecological equilibrium leads to an increase in vegetarianism.
Some people choose to practice yoga for health reasons, to follow a sattvic diet, or for other deeply personal reasons.
Some people are vegetarians from birth; it may be a religious or cultural tradition.
A carefully thought-out vegetarian diet is perfectly balanced. All meat and its byproducts are prohibited under this dietary regimen. In some societies, being a vegetarian may entail eating eggs. A vegetarian diet must include fresh fruits, vegetables, grains, legumes, nuts, and seeds. You may maintain your ideal weight and keep active by eating a well-balanced vegetarian diet. It can meet all of your nutritional needs.
Fewer saturated fats (SFAs), more folate, fiber, and antioxidants are frequently found in a well-balanced plant-based diet. Additionally, vegetarians have a natural tendency to consume more fruit and vegetables, which might help them get their necessary daily intake of micronutrients.
Types of Vegetarian Diet for Weight Loss
You can choose a vegetarian diet in a variety of ways depending on your health objectives.
1. Vegan Diet
A vegan diet excludes all forms of dairy, eggs, fish, and meat. Animal welfare, less injectables like hormones and milk boosters in animals, ethical fashion, and beauty are all taken into account by the social movement known as veganism. All of the foods on a vegan diet come from plants.
A vegan diet consists of fruits, vegetables, grains, nuts, seeds, and legumes including beans, peas, and lentils. Additionally, doctors may suggest that vegans take vitamin and mineral supplements, such as zinc, vitamin B12, iron, omega-3 fatty acids, and vitamin B12. However, the main reason is that vegan diets occasionally fall short on the aforementioned nutrients.
2. Ovo-vegetarian Diet
As indicated by the word “ovo,” an ovo-vegetarian diet excludes dairy products but includes eggs. All dairy products and their derivatives are forbidden on this diet. For example, in addition to meat and fish, cow’s milk, cheese, butter, sour cream, yoghurt, and ice cream. Contrarily, meals include eggs and egg-related products including omelettes, hard-boiled eggs, and scrambled eggs.
3. Lacto-vegetarian Diet
A lacto-vegetarian diet includes dairy products including milk, cheese, yoghurt, and ice cream as well as plant-based foods. Fish, meat, and eggs are not, though.
The word “Lacto” refers to a diet that includes dairy products. The most common style of vegetarianism is this diet.
This category includes dairy products including cow’s milk, buffalo milk, and meals made with them. A few of these are cheese, butter, buttermilk, yoghurt, curd, paneer, and ice cream.
4. Lacto-ovo-vegetarian Diet
A diet that is lacto-ovo-vegetarian includes dairy and eggs. It excludes meat and fish.
Eggs, milk, cheese, buttermilk, yoghurt, paneer, and other dairy products are all included in the meal plans. In addition, it doesn’t include any meat products made from animals, including pork, chicken, fish, or any other animal-derived goods.
Is it better to be on a vegetarian diet?
Diets that are vegetarian have benefits and downsides. However, you must first comprehend how it might impact your health.
Pros of a Vegetarian Diet:
1. Good for cardiac health
Vegetarian diets typically contain less fat. They may also be high in dietary fiber and low in saturated fat. Additionally, they frequently include more soy protein, nuts, legumes, and whole grains, all of which have positive effects. Additionally, avoiding red meat, cold cuts, packaged foods, and sticking to natural plant-based foods can aid in the prevention and treatment of chronic illnesses like cardiovascular disease (Heart-disease).
Vegetarian cuisine has a far greater antioxidant profile than non-vegetarian food, protecting against heart ailments.
2. Protects From Cancer
According to one study, certain plant meals, such as fruits and vegetables, encourage weight loss and lower the risk of cancer. Additionally, some research indicate that a vegan diet may lower the risk of developing general cancer, particularly in women.
Vegetarian diets that are lacto-ovo also provide protection from gastrointestinal cancers.
Being a vegan is difficult because it severely restricts one’s options. A well-planned plant-based diet that is high in fruits and vegetables, however, can be advantageous.
3. Lowers Blood Pressure
Diets that are vegetarian may lower blood pressure. Therefore, these diets may be a useful non-pharmacologic method for reducing blood pressure naturally.
Fruits and vegetables provide enough potassium for vegetarians. It is well known that potassium can prevent hypertension. But a professional’s suitable food plan might lead to the desired outcome.
4. Improved Weight Management
Weight loss may be aided by vegetarian diets. Vegetarians dropped significantly more weight than non-vegetarians, according to studies. Participants who followed a vegan diet had significant weight loss, whereas those who followed a lacto-ovo-vegetarian diet did so to a lesser amount.
Observational studies also show that vegetarians have lower weight and BMIs than non-vegetarians by 3% to 20%.
Cons of a Vegetarian diet:
1. Consuming Too Many Carbs
High carbohydrate intake may occur from vegetarian diets that don’t contain enough protein and fiber. Since plant-based foods make up a vegetarian diet, a high grain-to-vegetable ratio is relatively typical. As a result, you can gain weight as a result rather than lose it. Therefore, it is imperative to include fresh fruits and vegetables in your diet on a regular basis.
Vegetarians should consume a variety of fruits and vegetables, as well as grains, legumes, and nuts in a well-balanced diet. Therefore, using an app like HealthifyMe is beneficial. It aids in determining your daily caloric intake and the appropriate ratio of macro- and micronutrients.
2. Possible Nutritional Inadequacy
A diet based solely on plants could be deficient in several critical elements found in animal products. For instance, even while some vegetarian diets may significantly lower the chance of developing serious chronic diseases, vegetarian diets may lack some nutrients, such as zinc.
Due to the presence of phytate and other zinc absorption inhibitors in plant sources of zinc, vegetarians may be at risk of zinc deficiency.
Vitamin B12 is another such vitamin.
Unfortunately, a vegetarian diet may be lacking in vitamin B12 because it doesn’t contain enough of the right foods. Consequently, it is recommended to include a variety of nutrient-dense meals and supplements in a personal meal plan.
3. Exposure to Chemicals
There may be a higher chance of being exposed to pesticides and herbicides. It is possible that this is the case since cereals, fruits, and vegetables are more likely to be exposed to these toxins. Therefore, food poisoning from chemicals and pesticides is a risk for vegetarians.
Vegetarian Diet Tips for Weight Loss
An optimal daily food plan includes fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods contain significant amounts of fiber, vitamins, and organic bioactive substances. Knowing how much weight to drop while trying to shed pounds depends on a number of factors, including age and body type. Always consult a nutritionist for advice on appropriate serving sizes and food groups to incorporate.
1. Pay Attention to the Type of Carbs on Your Plate
Bread and other bakery goods are examples of foods high in refined carbohydrates that are high in calories. Due to a lack of alternatives, one cannot always avoid them. Not stopping them is not the plan. Have them in moderation nevertheless.
Refined carbs lack fiber and do not provide the same level of satiety as complex, whole-grain carbohydrates. You can end up ingesting more calories as a result.
On the other side, it is healthier to eat more complex carbohydrates. These have a relative greater fibre content and can give you high-quality micros. Various produce, nuts, whole grains, beans, and millets are sources of complex carbohydrates.
2. Portion Size
Gaining weight is a result of consuming more calories than you burn.
Even if you’re eating wholesome meals, you can be consuming more calories than your body needs.
Therefore, it is crucial to manage your portion size.
A typical vegetarian diet may be deficient in protein.
You need to consume enough protein each day if you want to shed some extra pounds.
3. Overlooking Protein
Protein can encourage fullness by lowering ghrelin levels, a hormone involved in hunger control.
This will consequently result in a decrease in total calorie intake and weight loss.
To make sure you consume enough protein each day, add foods high in protein to your diet.
For instance, beans like rajma, channa, and chole can be had as a snack or with meals.
Additionally good sources of protein, nuts and milk can help you increase your daily protein consumption.
Instead of using plain wheat-atta, you can manufacture your own multigrain atta using a millet blend.
As a result, you receive more micronutrients like iron and calcium in addition to an increase in the protein composition of your atta.
Additionally, soy products, mushrooms, and sprouts that have germinated are excellent sources of protein.
Foods to Help You Lose Weight on a Vegetarian Diet
Being aware of your nutritional needs is the first step in making the most of your diet. To plan your meals, consider your health objectives.
As a result, the advantages of vegetarianism mostly depend on the kinds of meals you eat and how you eat every day. Thus, understanding what foods to include and in what quantities is crucial.
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.
7 Day Sample Vegetarian Diet Plan Chart for Weight Loss
You need to eat a variety of healthy plant-based meals if you want to lose weight while following a vegetarian diet. To maximize the health benefits of your vegetarian diet, include entire fruits, whole vegetables, beans, lentils, whole grains, and nuts.
Limit your consumption of fewer nutrient-dense foods and beverages, such as processed carbs and beverages with added sugar.
Our week’s worth of healthy, balanced vegetarian meals will help you in your quest to reach your health objectives.
Veg Diet Plan – Day 1
Breakfast: Oats porridge with nut mix (1 bowl)
Lunch: Roti (1) with dal and gajar-matar sabzi/ paneer sabzi (1 katori)
Dinner: Roti (1) with dal-lauki sabzi (1 katori)
Snacks: Cucumber detox water (1 glass)/ Choice of seasonal fruit (1)/ buttermilk (1 glass)/ tea (1 cup)/ detox water (1glass)
Veg Diet Plan – Day 2
Breakfast: Mixed veg. Roti (2 pc) with curd (1 Katori)
Lunch: Lentil curry (1 Katori) with methi rice (½ Katori)
Dinner: Sautéed vegetables with paneer (1 Katori) with roti (1) and green chutney (2 tbsp)
Snacks: Cucumber detox water (1 glass) Skimmed Paneer (100gm)/ choice of 2 seasonal fruits/buttermilk (1 glass)/ coffee with less sugar and milk (½ cup)
Veg Diet Plan – Day 3
Breakfast: 1 glass buttermilk + 1 tsp Chia seeds with Multigrain Toast + 2 Tbsp of chickpeas Hummus
Lunch: Sautéed vegetables with paneer (1 Katori) with roti (1) and green chutney (2 tbsp)
Dinner: Lentil curry (1 bowl) with methi rice (½ bowl)
Snacks: Cucumber detox water (1 glass) Skimmed Paneer (100gm)/mix vegetable salad (1 bowl)/banana (1)/ buttermilk (1 glass)/ coffee with less sugar and milk (½ cup)
Veg Diet Plan – Day 4
Breakfast: Fruits and nuts yoghurt smoothie (0.75 glass) and besan/ egg omelette (1 serve; 1 egg)
Lunch: Whole green gram dal cooked (1 bowl) with Bhindi sabzi (1 bowl) and roti (1)
Dinner: Palak chole (1 bowl) with steamed rice (½ bowl)
Snacks: Cucumber detox water (1 glass)/ orange (1)/ buttermilk (1 glass)/ Mix vegetable salad (1 katori)/ skimmed milk paneer (100gm)
Veg Diet Plan – Day 5
Breakfast: Skimmed milk (1 glass) with peas Poha (½ bowl)
Lunch: Low-fat paneer curry (1.5 bowls) with Missi roti (1)
Dinner: Curd (1.5 bowl) with Aloo Baingan Tomato Sabzi (1 katori)
Snacks: Cucumber detox water (1 glass)/ Skimmed milk paneer (100gm)/ Mixed vegetable salad (1 bowl)/ Tea with less sugar and milk (1 cup)
Veg Diet Plan – Day 6
Breakfast: Mixed sambar (1 bowl) and idli (2pc)
Lunch: Curd (1.5 bowls) with Aloo Baingan Tomato Sabzi (1 bowl)
Dinner: Whole green gram dal cooked (1 bowl) with Bhindi sabzi (1 bowl) and roti (1)
Snacks: Cucumber detox water (1 glass)/ Skimmed milk paneer (100gm)/ Mixed vegetable salad (1 bowl)/ coffee with less sugar and milk (½ cup)
Veg Diet Plan – Day 7
Breakfast: Besan chilla (2 chillas) with Green Garlic Chutney (3 tbsp)
Lunch: Palak Chole (1 bowl) with Steamed Rice (½ bowl)
Dinner: Low-fat paneer curry (1.5 bowls) with Missi roti (1)
Snacks: Cucumber detox water (1 glass)/ Skimmed milk paneer (100gm)/ Mixed vegetable salad (1 bowl)/ Apple (1)/ Buttermilk (1 glass)
The majority of a vegetarian’s diet consists of plants. It might not allow the intake of some foods made from animals. Your nutritional and health goals, as well as the diet’s suitability for your lifestyle, determine the best diet for you.
The advantages of vegetarianism, however, mostly rely on the foods you eat and your overall eating habits.
Overconsumption and excessive consumption of highly processed foods will have negative effects instead of benefits. One of them is gaining weight. On the other hand, making a variety of food choices and eating the proper foods in the right quantities will help you lose weight in a healthy way.
By eating their meals properly, vegetarians can obtain a number of health benefits. Be inclusive in your food selections and experiment with vegetarian fare from many cultures. Experimenting with your vegetarian diet will not only provide you with the daily nutritional requirements, but it will also make your weight loss journey more enjoyable.