7 Day Vegetarian Weight Loss Diet Plan
vegetarian weight loss diet plan was always have been in demand and vegetarianism is getting more popular these days. Vegetarians have lacked in meal options because they have restrictions on some foods.
This restriction may vary because there are many types of vegetarian people:
Lacto-ovo-vegetarian: These people generally eat eggs and milk but excludes meat, fish, and poultry.
Ovo-vegetarian: These people consume eggs but exclude dairy, meat, fish, and poultry from their diet.
Lacto-vegetarian: People who allow dairy but eliminate eggs, meat, fish, and poultry from their diet.
Vegan: Those people who exclude all kind of animal products which comes from animals. That means they don’t even consume honey, dairy, eggs, etc.
Vegetarian Weight Loss Diet Plan Overview
So, this weight loss diet plan is based on 1200-1300 cal. People who have a BMR of 1500 cal or more than that may follow this diet plan. In this diet plan, there will be 3 meals and 1 snack a day.
This vegetarian diet plan is completely based on lactovegetarian foods. There is no egg, no fish, no meat, and no poultry. Some people asked me to write an article on a vegetarian weight loss diet plan.
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Vegetarian Weight Loss Diet Plan-& Days
Monday
Breakfast
- 1/2 cup raw oats, stir in 1 cup soy milk
- 2 tbsp peanut butter
- 1 apple, chopped
- 1 tsp flax seeds, 1/2 tsp cinnamon
Lunch
- 1 whole wheat tortilla (roti)
- 1/2 cup cooked lentils, with 1 tsp coconut oil (you may add some spices)
- 1 cucumber
Snack
- 1/2 cup fat-free Greek yogurt
- 1/2 cup strawberries
Dinner
- 1/2 cup sprouts
- 100g of low-fat cottage cheese (paneer)
- 1/2 onion, 1 tomato,
- 10 almond chopped
- 1 tsp honey
- A pinch of salt, lemon as per taste
Tuesday
Breakfast
- 1 whole wheat tortilla (roti)
- 1 cup soya chunk, boil it with water;
- Cook the soya chunk with one tsp coconut oil; add 1 onion, 1 tomato
Lunch
- 1/2 cup rice
- 1/2 cup cooked lentils, with 1 tsp olive oil. (you may add some spices)
- 1/2 cup fat-free Greek yogurt
- 1 cucumber chopped
Snack
- 2 tbsp hummus
- 1 medium-size carrot chopped
- 5 cashew
Dinner
- 150 g low fat cottage cheese (paneer)
- 2 tsp peanut butter
- 1 chopped apple
- 1/2 tsp of cinnamon
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Wednesday
Breakfast
- 1/2 cup cracked wheat (Dalia), boil it with water
- 1 cup skim milk,
- 2 tbsp peanut butter, 1/2 tsp cinnamon
- 1/2 banana, 1/2 cup berries (any kind of)
Lunch
- 1 whole wheat tortilla (roti)
- 150 cup tofu,
- Cook the tofu with one tsp coconut oil; add 1 onion, 1 tomato
Snack
- 1/2 cup sprouts
- 1/2 onion, 1/2 tomato
- 1 tsp honey, lemon according to taste
- 10 almonds
Dinner
- 1/2 cup rice
- 1 cup broccoli
- 1 cup cooked soybeans, prepare the soybeans with 1 tsp olive oil, add 1 onion and 1 tomato. (you may also add some spices).
- 1 cucumber chopped
Thursday
Breakfast
- 1 brown bread
- 1 tbsp peanut butter
- 1/2 banana
- 1 cup skim milk
Lunch
- 1/2 cup chickpeas
- 1/2 onion, 1/2 tomato,
- 1 cup spinach
- 150g of low-fat cottage cheese (paneer)
Snack
- 1/2 cup roasted Bengal grams (whole)
- 1/2 onion, 2 tbsp peanuts
- Grin chili chopped, a pinch of salt, and lemon to taste.
Dinner
- 1/2 cup cooked quinoa
- 150g of tofu
- 1 avocado sliced
Friday
Breakfast
- 1/2 cup uncooked cracked wheat (Dalia). 2 tbsp raw red lentils,
- Cook it with 1tsp coconut oil, 1 onion, & 1 tomato. (you may add some spices)
- Add 10 raisins & 10 almonds.
Lunch
- 1/2 cup rice
- 1/2 cup cooked lentils (any)
- 1 cucumber chopped
Snack
- 2 tbsp hummus
- 1 apple
Dinner
- A bowl of fruits; add any fruits you wish like papaya, pineapple, pears, guava,
- 1 cup skim milk
Saturday
Breakfast
- 1 whole wheat tortilla (roti)
- 100g of tofu; 1/2 onion, 1/2 tomato.
- 1/2 cup spinach
Lunch
- 1/2 cup quinoa
- 1/2 cup chickpeas, boiled
- 1/2 cup soy chunk, boiled/soaked
- 1/2 onion, 1/2 tomato, cook with one tsp coconut oil
Snack
- 1/2 cup fat-free Greek yogurt
- 1 apple chopped
- 5 almonds
Dinner
- 1/2 cup sprouts
- 100g low fat cottage cheese (paneer)
- 1 tsp honey, 1/2 tsp cinnamon
- 1/2 onion, 1/2 tomato
Sunday
Breakfast
- 1 sliced brown bread
- 2 tbsp peanut butter
- 1 banana, 1/2 tsp cinnamon
- 1 cup skim milk
Lunch
- 1 cup cooked green gram (moong dal)
- 1/2 cup rice,
- 1 cucumber chopped
Snack
1 orange, 5 dates, 5 almonds
Dinner
- 150g of low-fat cottage cheese (paneer)
- 1 apple, 1 cucumber
Conclusion
This kind of diet with a proper workout plan will definitely help you losing weight. Anyone can enjoy this diet and the recipes are very easy to cook and high in protein.
This vegetarian weight loss diet plan will not only help you losing weight but also help you lead a healthy lifestyle. 3 meals and 1 snack will never make you feel hungry and give you enough energy throughout the day.
That’s it for now; if you have any queries or want to ask me something, ask me in the comment section below.
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