7-Day Vegetarian Diet Plan for weight loss

In this article, we will discuss 7-day vegetarian diet plan for weight loss.

This vegetarian weight-loss diet plan makes it easy to eat your veggies and lose weight. And this weight-loss meal plan makes it easy to eat meat-free and lose weight.

If 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 lose weight.

Remember eating more plant-based foods is a great way to boost your health. Not only that a vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.

You should know that 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. Follow this healthy plant-based meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week.

Why vegetarian diet is best for weight loss:

Several studies suggest that vegetarian diet is best food for weight loss. It is because, vegetarian diet usually consist of less calories.

Consumption of fewer calories will prevent deposition of fat in our body. Moreover, vegetarian diet and Indian spices such and jeera or cumin and turmeric have several health benefits. They can help us achieve weight loss goals.

The fibers present in vegetarian foods can clean our gut. Consumption of fibre makes us feel full and prevent us eating excess food. People have been using jeera water for weight loss since centuries, which is also a vegetarian spice.

How to Prepare Your Week of Meals:

  1. You can make the chickpea nuts ahead of time. Cover and store at room temperature.
    2. Also, you can make a hard-boiled egg for Day 3.
    3. Prepare your salad ingredients for Days 1, 2, 3 and 7.

Day 1

Breakfast (300-322 calories)
You can have Oatmeal with Fruit & Nuts
• 1/2 cup of oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 1 Tbsp. chopped walnuts
You can also top oatmeal with apple, cinnamon or walnuts.

A.M. Snack (47-50 calories)
• 1/2 medium-sized apple

Lunch (337-350calories)
Green salad with chickpea nuts
• 2 cups of mixed greens
• 5 cherry tomatoes
• 1/2 cup cucumber
• 1/4 cup chickpea nuts
• 1 Tbsp. of feta cheese
Combine these ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (70-80 calories)
• 1/2 cup of nonfat plain Greek yogurt
• 1/4 cup of sliced strawberries

Dinner (431-450 calories)
• 1 serving of mozzarella, basil and zucchini frittata.
• 1 cup of mixed greens topped with 1/2 Tbsp. each olive oil & balsamic vinegar.
• 2 diagonal slices baguette, preferably whole-wheat, toasted

 

Day 2

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

Breakfast (264-280calories)
• 1 cup of nonfat plain Greek yogurt
• 1/4 of cup muesli
• 1/4 of cup blueberries

A.M. Snack (70-80 calories)
• 2/3 clementines

Lunch (315-325 calories)
• 2 tomatoes-cheddar cheese toasts
• 2 cups of mixed greens
• 1/2 cups of cucumber slices
• 1/4 cups of grated carrot
• 1 Tbsp. of chopped walnuts
Combine these ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (75-80 calories)
• 6 of walnut halves

Dinner (420-430 calories)
• 2 Butternut squash and black bean toast

Evening Snack (50-70 calories)
• 1 Tbsp. of  chocolate chips, preferably dark chocolate

Day 3

Breakfast (266-270 calories)
• 1 serving of peanut butter with banana cinnamon toast

A.M. Snack (75-80 calories)
• 1 hard-boiled egg that can be seasoned with a pinch each of salt and pepper

Lunch (330-340 calories)
Green salad with that of Spiced Chickpea Nuts
• 2 cups of mixed greens
• 5 cherry tomatoes
• 1/2 cup of cucumber slices)
• 1/4 cup of chickpea nuts
• 1 Tbsp. of feta cheese
Combine these ingredients and top salad with 1 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (105-110 calories)
• 2/3 cup of nonfat plain Greek yogurt
• 3 Tbsp. of blueberries

Dinner (420-430 calories)
• 1 3/4 cups of tomato and artichoke gnocchi

 

Day 4

Breakfast (260-270 calories)
• 1 cup of nonfat plain Greek yogurt
• 1/2 cup of muesli
• 1/2 cup of blueberries
You can top yogurt with blueberries and muesli.

A.M. Snack (105-110 calories)
• 8 of walnut halves

Lunch (330-350 calories)
• 1 cup of leftover tomato and artichoke gnocchi
• 2 cups of mixed greens topped with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (70-80 calories)
• 2 of clementines

Dinner (430-450calories)
• 2 1/2 cups of bean and other veggies

Day 5

Breakfast (270-280 calories)
• 1 serving of avocado egg toast

A.M. Snack (60-70 calories)
• 1/2 of green bell pepper, sliced
• 2 Tbsp. of hummus

Lunch (350-400 calories)
• 1 serving  of apple and cheddar pita pockets

P.M. Snack (60-70 calories)
• 5 of walnut

Dinner (460-470 calories)
• 1 2/3 cups of vegetarian tikka masala
• 1/2 cup of brown rice
• 2 cups of spinach, steamed
• 1/2 of whole-wheat pita round (6-1/2-inch)

 

Day 6

Breakfast (260-270 calories)
• 1 cup of nonfat plain Greek yogurt
• 1/2 cup of muesli
• 1/2 cup of blueberries or other berries
you can top yogurt with berries and muesli.

A.M. Snack (60-70 calories)
• 1/2 cup of cucumber slices
• 2 Tbsp. of hummus

Lunch (340-350 calories)
• 1 2/3 cups of leftovers vegetarian tikka masala
• 1/2 of whole-wheat pita round (6-1/2-inch)
• 2 cups of spinach, steamed

P.M. Snack (140-150 calories)
• 1 medium-sized apple
• 4 walnut

Dinner (370-380 calories)
• 1 serving pizza with balsamic vinaigrette dressed greens

Day 7

Breakfast (320-330 calories)
Oatmeal with Fruits & Nuts
• 1/2 cup of oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium-sized apple, diced
• 1 Tbsp. of chopped walnuts
You can top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (40-50 calories)
• 1/2 medium-sized apple

Lunch (315 calories)
• 2 tomato cheddar cheese toasts
• 2 cups mixed greens
• 1/2 cup cucumber, sliced
• 1/4 cup grated carrot
• 1 Tbsp. chopped walnuts
You can combine salad ingredients and top with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (42 calories)
• 1/2 cup of blueberries

Dinner (400-450 calories)
• 1 1/2 cups of farmer’s market fried rice

Evening Snack (50-60 calories)
• 1 Tbsp. of chocolate chips, preferably dark chocolate

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