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7 Day Weight Loss Diet Plan For Vegetarians

A vegetarian diet is one of the healthiest methods to weight loss . Plant-based foods like vegetables, fruits, and whole grains are packed with fiber, so keep you satiated with fewer calories, and protect against weight gain . Additionally, they also reduce the chance of heart diseases .

So, if you are a vegetarian or want to avoid meat, then the 7-day vegetarian weight loss plan will not only help burn off fat but also boost your wellbeing. In this guide, we'll go through the best 7-day vegetarian diet plan with a calorie breakdown, benefits of the vegetarian diet, and weight loss tips.

What's a Vegetarian Diet?

A well-balanced vegetarian diet is apt for people of all ages -- children, elderly, pregnant women, lactating mothers, competing athletes, or even recovering patients. A vegetarian diet is rich in minerals, protein, calcium, vitamins, iron, iodine, and zinc that are essential for the body to function properly

Many doctors prescribe a vegetarian diet plan for its prevention and treatment of various diseases. Cardiovascular diseases, diabetes, blood pressure, cancer, renal diseases, obesity, diabetes, dementia, gallstones, arthritis, etc., can be prevented with the help of a well-balanced vegetarian diet program
7 Day Weight Loss Diet Plan For Vegetarians
Following a healthy vegetarian diet plan is a lot simpler than adopting any other diet program. Shifting over to a vegetarian diet is an long-term movement and a lifestyle change. A gradual increase of produce in your daily diet plan can help you cut down on your meat consumption. You may then graduate into a totally vegetarian diet. Here's a strategy to get a vegetarian diet plan for fast weight loss.

7-Day Vegetarian Diet Strategy


  1. lower your calorie intake gradually.
  2. Eat a high-protein vegetarian diet.
  3. Never skip a meal.
  4. Avoid swallowing refined sugar.
  5. Adhere to the plan.

Keeping these 5 factors in mind is going to be the secret to losing weight successfully. Now, let's see what the 7-day vegetarian diet chart tells you to consume

7-Day Vegetarian Diet Chart For Weight Loss

Day 1 (Monday – 1800 calories) 


MealWhat To Eat
Early Morning
(6:00 – 7:00 am)
2 teaspoons fenugreek seeds in a glass of water, soaked overnight
Breakfast
(6:45 – 7:45 am)
Oats with ground flaxseeds and a banana + 1 cup freshly pressed orange juice
Mid-Morning
(10:15 – 11:15 am)
1 cup watermelon + 4 almonds
Lunch
(12:30 – 1:30 pm)
1 cup brown rice with grilled tofu, tomatoes, onions, and spinach + 1 cup buttermilk
Post-Lunch Snack
(3:30 – 4:30 pm)
1 cup green tea + 1 apple
Dinner
(7:00 – 7:30 pm)
2 small whole wheat flatbreads + 1 cup chickpea curry + slices of cucumber, carrot, and beetroot + 1 cup full-fat warm milk before bed

Why This Works

Fenugreek seeds help boost metabolism, and helps flush out the toxins. Flaxseeds are a fantastic source of healthy fats that help reduce inflammation. Brown rice with veggies and tofu provides the body with protein, fiber, vitamins, and minerals. Buttermilk aids digestion. Green tea catechins can help scavenge the damaging oxygen radicals, along with an apple will provide your body with vitamin A, dietary fiber, and minerals.

Have a protein-rich dinner with chickpea vegetables and curry. Having warm milk before going to bed will help you sleep better and be ready for the Day 2 of the vegetarian diet. Moreover, full-fat milk is significantly more successful in aiding weight reduction than skim milk or low-fat milk

Day 2 (Tuesday – 1500 Calories)

MealWhat To Eat
Early Morning
(6:00 – 7:00 am)
1 cup water with 1 lime and 2 teaspoons organic honey
Breakfast
(6:45 – 7:45 am)
1 cup multigrain flakes with strawberries, almonds, dates, and apple + 1 cup green tea
Mid-Morning
(10:15 – 11:15 am)
1 cup pineapple with a dash of lime juice and pink Himalayan salt
Lunch
(12:30 – 1:30 pm)
Boiled beans + baby spinach + carrot + cucumber + beetroot with light dressing + 1 cup full-fat yogurt
Post-Lunch Snack
(3:30 – 4:30 pm)
2 cups coconut water
Dinner
(7:00 – 7:30 pm)
Boiled lentils with chili-garlic flavored stir-fried veggies + 1 cup warm full-fat milk

Why This Works

Lime is full of vitamin C, and honey contains antibacterial properties. Have a substantial and satisfying breakfast comprising fruits and multigrain flakes. Green tea helps flush toxins out. Pineapples assist weight loss by reducing inflammation and scavenging the free oxygen radicals. Boiled beans are a great source of nourishment, and the veggies provide you with good carbohydrates, minerals, and vitamins.

A cup of full-fat yogurt will keep you hydrated and encourage digestion. Coconut water can also be great for fat loss since it is loaded with natural electrolytes and improves insulin sensitivity, reduces cholesterol, and also promotes metabolism. Lentils are protein-rich, and the veggies are packed with calories and extremely nutritious. Warm full-fat milk can help lessen central fat

Day 3 (Wednesday – 1200 Calories) 

MealWhat To Eat
Early Morning
(6:00 – 7:00 am)
2 teaspoons fenugreek seeds in a glass of water, soaked overnight
Breakfast
(6:45 – 7:45 am)
1 cup muesli + full-fat milk + blueberries + strawberries + chia seeds + 1 teaspoon organic honey
Mid-Morning
(10:15 – 11:15 am)
1 cup green tea + 1 multigrain biscuit
Lunch
(12:30 – 1:30 pm)
Broccoli + sweet corn + cucumber + grilled sweet potato and mushroom salad with 1 tablespoon feta cheese
Post-Lunch Snack
(3:30 – 4:30 pm)
10 in-shell pistachios (unsalted) + 1 cup freshly pressed orange juice
Dinner
(7:00 – 7:30 pm)
Butternut squash soup + 1 garlic multigrain bread + 1 cup warm full-fat milk

Why This Works?

Fenugreek seeds soaked in water help enhance metabolism and flush toxins out. Muesli with fruits, chia seeds, honey, and full-fat milk can help keep your hunger pangs at bay for at least 2 hours. Multigrain biscuit is full of dietary fiber, which will prevent fat absorption. Green tea does not have any calories and contains antioxidant properties. Possessing a satiating salad . Orange juice is packed with vitamin C that nullifies the free oxygen radicals. Butternut squash is a rich source of potassium and vitamins, and multigrain garlic bread is rich in dietary fiber. Full-fat milk will help strengthen your bones.

Day 4 (Thursday – 1200 Calories) 

MealWhat To Eat
Early Morning
(6:00 – 7:00 am)
1 teaspoon apple cider vinegar in a cup of water
Breakfast
(6:45 – 7:45 am)
Strawberry, banana, milk, and chia seeds smoothie + 1 low-sugar carrot muffin
Mid-Morning
(10:15 – 11:15 am)
1 cup green tea + 1 apple
Lunch
(12:30 – 1:30 pm)
Quinoa salad + 1 cup full-fat yogurt
Post-Lunch Snack
(3:30 – 4:30 pm)
1 cup green tea + ½ cup popcorn (no butter, very less salt)
Dinner
(7:00 – 7:30 pm)
1 cup kidney bean chili + cucumber, carrot, and beetroot + 1 cup warm milk with a pinch of turmeric before bed

Why This Works?

Apple cider vinegar aids weight loss by mobilizing fat. Enjoy a substantial breakfast containing fruits, chia seeds, milk, and a carrot muffin. It's possible to bypass the carrot muffin if you're full. Drink green tea if you begin feeling a bit hungry after 2-3 hours. Apple is a rich source of vitamins and minerals. Quinoa salad and full-fat yogurt will provide your body with dietary fiber, protein, calcium, and other crucial nutrients. Drink green tea and have half a cup of popcorn 2-3 hours article lunch. Kidney beans are a excellent source of protein, and carrot, cucumber, and beetroot can help balance the supper by providing enough good carbs, vitamins, and vitamins. Warm milk with turmeric will help you sleep better.

Day 5 (Friday – 1500 Calories)

MealWhat To Eat
Early Morning (6:00 – 7:00 am)1 cup water with 1 lime and 2 teaspoons organic honey
Breakfast
(6:45 – 7:45 am)
Avocado pesto toast + 1 cup watermelon
Mid-Morning
(10:15 – 11:15 am)
2 walnuts + 2 almonds + 2 dates + 1 cup cinnamon tea
Lunch
(12:30 – 1:30 pm)
Spinach brown rice + pumpkin and Bengal gram curry + 1 cup buttermilk
Post-Lunch Snack
(3:30 – 4:30 pm)
1 cup muskmelon
Dinner
(7:00 – 7:30 pm)
Smoked tofu and kale salad + 1 cup warm milk before bed

Why This Works?

Lime and honey helps kick start your metabolism and boosts your immunity. Dry fruits and cinnamon tea can rejuvenate you and improve brain function. Bengal gram is a great source of protein, and the veggies and the rice are rich in dietary fiber which assists weight loss. Buttermilk will enhance the amount of good gut bacteria. Muskmelon will keep you hydrated and full. Tofu is rich in protein, and kale hastens the fat burning process. Possessing warm milk before going to bed will prevent insomnia.

Day 6 (Saturday/Cheat Day – 2000 Calories)

MealWhat To Eat
Early Morning
(6:00 – 7:00 am)
1 cup water with 1 teaspoon ACV
Breakfast
(6:45 – 7:45 am)
2 vegan pancakes + 1 cup freshly pressed fruit juice
Mid-Morning
(10:15 – 11:15 am)
1 cup green tea + 1 saltine cracker
Lunch
(12:30 – 1:30 pm)
Lemon chili rice noodles with veggies + 1 cup flavored yogurt
Post-Lunch Snack
 (3:30 – 4:30 pm)
Air fried potato and spinach cakes with yogurt dip
Dinner
(7:00 – 7:30 pm)
Mushroom risotto + chocolate mousse

Why This Works?

You want to sort of shock the body's metabolism by simply absorbing a couple more calories on a single day of the week. If you do not, your metabolism will plateau, and you will not lose weight. Take pleasure in the good treats, but make sure not to eat over 2000 calories

Day 7 (Sunday – 1500 Calories)

MealWhat To Eat
Early Morning
(6:00 – 7:00 am)
1 cup water with 1 lime and 2 teaspoons organic honey
Breakfast
(6:45 – 7:45 am)
1 cup green tea + 2 slices banana bread + 4 almonds
Mid-Morning
(10:15 – 11:15 am)
½ cup grapes
Lunch
(12:30 – 1:30 pm)
Lettuce wrap + 1 cup full-fat yogurt
Post-Lunch Snack
(3:30 – 4:30 pm)
1 cup baby carrots with hummus
Dinner
(7:00 – 7:30 pm)
1 black bean, spinach, and corn enchilada + 1 cup warm milk before bed

Why This Works?

You'll be back to a low-carb diet. Consume nutrient-rich foods that are low in calories.
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