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Foods & Drinks

Vegetarian Diet Plan for Weight Loss – Food list and health benefits

A study published in the Journal of the American College of Nutrition confirms that a vegetarian diet is the best for weight loss. It is low in calories, reduces the risk of chronic diseases and increases longevity. However, a poorly planned and limited vegetarian diet can cause nutritional deficiencies. That is why you must choose a balanced vegetarian diet to lose weight. In this post, we’ll tell you what to eat in a vegetarian diet, why it’s beneficial, and what precautions to take. Read on.

7-Day Vegetarian Diet Plan For Weight Loss

7-Day Vegetarian Diet Plan For Weight Loss
7-Day Vegetarian Diet Plan For Weight Loss

Day 1 (1800 Calories)

Early Morning (7:00 am) – 2 teaspoons of fenugreek seeds in a glass of water, soak overnight
Breakfast (7:45 am) – 1 cup of oatmeal with ground flaxseed and a banana
Mid-Morning (10:00 am) – 1 cup of watermelon + 4 almonds
Lunch (12:30 pm) – 1 cup brown rice with roasted tofu, tomatoes, onions and spinach + 1 cup of skim milk
Snack (3:30 pm) – 1 cup of green tea + 1 cracker
Dinner (6:30 pm) – 2 small whole wheat sandwiches + 1 cup green bean curry + slices of cucumber, carrots and beets + 1 cup full-fat warm milk before bed

Day 2 (1500 Calories)

Early Morning (7:00 am) – 1 cup of water with 1 lemon and 2 teaspoons of organic honey
Breakfast (7:45 am) – 1 cup of multi-grain flour with strawberries, almonds, dates and apples
Mid-Morning (10:00 am) – 1 cup of pineapple with some lemon juice and Himalayan pink salt
Lunch (12:30 pm) – Boiled black beans + spinach + cucumber mixed with mild sauce + 1 cup yogurt
Snack (3:30 pm) – 1 cup of green tea + 1 cracker
Dinner (6:30 pm) – Boiled lentils with stir-fried vegetables with garlic and chili + 1 glass of warm fatty milk before going to bed

Day 3 (1200 Calories)

Early morning (7:00 am) – 10 ml of wheatgrass juice
Breakfast (7:45 am) – 1 cup muesli + skim milk + blueberries + chia seeds + 1 teaspoon organic honey
Mid-Morning (10:00 am) – 1 cup of green tea or fruit of your choice
Lunch (12:30 pm) – Broccoli + sweet corn + cucumber + mushroom salad with olive oil
Snack (3:30 pm) – 10 pistachios with their peels (unsalted) + 1 cup of green tea
Dinner (6:30 pm) – Squash soup + 1 garlic bread + 1 glass of warm fatty milk before going to bed

Day 4 (1200 Calories)

Early Morning (7:00 am) – 1 teaspoon of apple cider vinegar in a glass of water
Breakfast (7:45 am) – 8 ounces of liquid strawberry, banana, milk, and chia seed smoothies
Mid-Morning (10:00 am) – 1 cup of green tea + 1 apple
Lunch (12:30 pm) – Vegetable quinoa salad + 1 cup of full-fat yogurt
Snack (3:30 pm) – 1 cup green tea + ½ cup popcorn (no butter, very little salt)
Dinner (6:30 pm) – 1 cup chili bean + cucumber and beets + 1 glass of warm milk before going to bed

Day 5 (1500 Calories)

Early Morning (7:00 am) – 1 cup of water with 1 lemon and 2 teaspoons of organic honey
Breakfast (7:45 am) – 2 pesto butter toast + 1 cup of green tea / black coffee
Mid-Morning (10:00 am) – 1 cup of watermelon
Lunch (12:30 pm) – ½ cup spinach brown rice + pumpkin & Bengali curry + 1 cup of skim milk
Snack (3:30 pm) – 1 cup of fresh fruit juice
Dinner (6:30 pm) – Smoked tofu and kale salad + 1 glass of warm milk before bed

Day 6 (2000 calories – Day cheating)

Early morning (7:00 am) – 10 ml of wheatgrass juice
Breakfast (7:45 am) – 1 cup of oatmeal + 1 cup of green tea
Mid-Morning (10:00 am) – 1 glass of musk wine
Lunch (12:30 pm) – 1 cup of stir-fried vegetables + 1 cup of boiled lentils
Snack (3:30 pm) – 2-3 coats of baked potato / potato and spinach cake with dipped yogurt
Dinner (6:30 pm) – ½ cup of mushroom risotto + chocolate mousse

Day 7 (1500 Calories)

Early Morning (7:00 am) – 1 cup of water with 1 lemon and 2 teaspoons of organic honey
Breakfast (7:45 am) – 1 cup of oatmeal with bananas and 4 almonds
Mid-Morning (10:00 am) – 1 cup of green tea / black coffee
Lunch (12:30 pm) – 2 cheese wrap lettuce + 1 cup of skim milk
Snack (3:30 pm) – 1 cup of green tea + 15 whole pistachios
Dinner (6:30 pm) – 1 cup boiled black beans, spinach and corn salad + 1 glass of warm milk before bed
Adhere to this 7-day vegetarian plan for significant 3-week weight loss. But why is a vegetarian diet good for weight loss?

How a vegetarian diet helps with weight loss

Low-calorie vegetarian diet

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Consuming fewer calories is the first strategic step towards weight loss. Vegetables, fruits and whole grains are naturally low in calories.

A study published in the American Journal of Clinical Nutrition confirmed that vegetarians consume fewer calories than those who diet with protein-rich meats.
However, simply reducing calories alone is not enough for long-term weight loss. In fact, consuming plenty of vegetables and fruits without restriction may even hinder weight loss.

A vegetarian diet low in saturated fat and cholesterol

A vegetarian diet helps reduce bad cholesterol and saturated fat, resulting in faster weight loss.

Vegetarian diets are rich in vegetables, fruits, whole grains, plant proteins, and healthy fats. Since a majority of the energy comes from these sources, a vegetarian diet is low in unhealthy fats like saturated fat and cholesterol. As a result, vegetarians have lower BMIs.