A vegetarian diet is one of the healthiest approaches to weight loss. Plant-based foods such as vegetables, fruits, and whole grains are full of fiber, keep you satiated with fewer calories, and prevent weight gain. Additionally, they also reduce the risk of heart diseases. So, if you are a vegetarian or want to avoid meat, the 7-day vegetarian weight loss plan will not only help burn fat but also boost your health. In this article, we’ll go through the best 7-day vegetarian diet plan with a calorie breakdown, benefits of the vegetarian diet, and weight loss tips.
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 the prevention and treatment of various diseases. Cardiovascular diseases, diabetes, blood pressure, cancer, renal diseases, osteoporosis, diabetes, dementia, gallstones, arthritis, etc. can be prevented with the help of a well-balanced vegetarian diet plan.
Following a healthy vegetarian diet plan is much easier than adopting any other diet plan. Switching over to a vegetarian diet is a long-term move and a lifestyle change. A gradual increase of fruits and vegetables in your daily diet can help you cut down on your meat intake. You can then graduate to a completely vegetarian diet. Here is a strategy for a vegetarian diet for quick weight loss.
7-Day Vegetarian Diet Strategy
Keeping these 5 points in mind will be the key to losing weight successfully. Now, let’s see what the 7-day vegetarian diet chart tells you to eat.
7-Day Vegetarian Diet Chart For Weight Loss
Day 1 (Monday – 1800 calories)
| Meal | What 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 water helps flush out the toxins. Oats and banana are rich in dietary fiber. Flaxseeds are a good source of healthy fats that help reduce inflammation. Oranges are loaded with vitamin C. Watermelon keeps your hunger pangs at bay, and almonds are a good source of healthy fats. Brown rice with tofu and veggies provides your body with fiber, protein, vitamins, and minerals. Buttermilk aids digestion. Green tea catechins will help scavenge the harmful oxygen radicals, and an apple will provide your body with vitamin A, dietary fiber, and minerals. Have a protein-rich dinner with chickpea curry and veggies. Having warm milk before you go to bed will help you sleep better and be ready for the Day 2 of the vegetarian diet. Moreover, full-fat milk is more effective in aiding weight loss than skim milk or low-fat milk.
Day 2 (Tuesday – 1500 Calories)
| Meal | What 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 rich in vitamin C, and honey contains antibacterial properties. Have a substantial and fulfilling breakfast containing fruits and multigrain flakes. Green tea helps flush out the toxins. Pineapples aid weight loss by reducing inflammation and scavenging the free oxygen radicals. Boiled beans are a great source of protein, and the veggies provide you with good carbs, minerals, and vitamins. A cup of full-fat yogurt will keep you satiated and support digestion. Coconut water is also good for weight loss as it is loaded with natural electrolytes and improves insulin sensitivity, lowers cholesterol, and boosts metabolism. Lentils are protein-rich, and the veggies are low in calories and highly nutritious. Warm full-fat milk will help reduce central fat.
Day 3 (Wednesday – 1200 Calories)
| Meal | What 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 boost metabolism and flush out toxins. Muesli with fruits, chia seeds, honey, and full-fat milk will help keep your hunger pangs at bay for at least 2 hours. Multigrain biscuit is rich in dietary fiber, which will prevent fat absorption. Green tea has no calories and has antioxidant properties. Have a satiating salad for lunch. Pistachios aid weight loss and are rich in healthy fats. Orange juice is loaded 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)
| Meal | What 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. Have a substantial breakfast containing fruits, chia seeds, milk, and a carrot muffin. You can skip the carrot muffin if you are full. Drink green tea if you start feeling a little hungry after 2-3 hours. It will help keep your hunger pangs at bay. 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 essential nutrients. Drink green tea and have half a cup of popcorn 2-3 hours post lunch. Kidney beans are a great source of protein, and carrot, cucumber, and beetroot will help balance the dinner by providing enough good carbs, minerals, and vitamins. Warm milk with turmeric will help you sleep better.
Day 5 (Friday – 1500 Calories)
| Meal | What 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 water helps kick start your metabolism and boosts your immunity. Avocados are rich in healthy fats, and watermelon keeps you full for 2-3 hours. Dry fruits and cinnamon tea will rejuvenate you and improve brain function. Bengal gram is a good source of protein, and the veggies and the rice are rich in dietary fiber that aids weight loss. Buttermilk will improve the number of good gut bacteria. Muskmelon will keep you full and satiated. Tofu is rich in protein, and kale accelerates the fat burning process. Having warm milk before you go to bed will prevent insomnia.
Day 6 (Saturday/Cheat Day – 2000 Calories)
| Meal | What 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 need to sort of shock the body’s metabolism by consuming a few more calories on one day of the week. If you don’t, your metabolism will plateau, and you will not lose weight. Enjoy the good treats, but make sure not to consume more than 2000 calories.
Day 7 (Sunday – 1500 Calories)
| Meal | What 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 will be back to a low-calorie diet. Consume nutrient-rich foods that are low in calories. This will keep your metabolism going and help you maintain the weight that you have lost.
Apart from eating healthy, you must also exercise to lose weight. Here’s an exercise plan for you.
Exercise Routine
You can also do other exercises, such as swimming, running, brisk walking, playing a sport, etc. Working out will help you burn fat and lose weight quickly.
How You Will Feel By The End Of The 7-Day Diet?
By the end of seven days, you will feel lighter as you would have lost the water weight. If you exercise regularly, you will also start to lose fat. Since your metabolic rate will increase, you might feel hungry frequently. So, make sure you consume healthy food. Your brain function will improve, and you will become more productive.
There are various types of vegetarian diets. Here’s what you must know.
Types Of Vegetarian Diet
The vegetarian diet can be segregated into four types:
1. Lacto-Vegetarian
Lacto-vegetarians consume dairy products but do not eat eggs. They also consume honey.
2. Ovo-Vegetarian
Ovo–vegetarians are people who consume eggs but no dairy products. They also consume honey.
3. Lacto-ovo Vegetarian
Lacto-ovo vegetarians are people who consume eggs, dairy, and honey.
4. Vegan
Vegans do not consume eggs, honey, and any dairy products from animals. They only consume plant-based foods.
Varied Diet
The vegetarian diet plan can be very varied. You can make it as interesting as your palate and calories allow. Various combinations and spices ensure that you do not get bored of the diet. Vegetarian meals are satisfying too. You can choose a diet plan based on your requirements. A low-calorie diet plan to lose weight, a diet plan to recover from an ailment or disease, or a well-balanced diet plan for a healthy and fit body – choose the one that fits your requirements.
Proper Meal Planning
It is important to have a proper meal planning when on a vegetarian diet. Only then you can have a nutritionally balanced diet. Many have pointed out that vegetarians miss out on vitamin B12, which comes from a meat-based diet. There are supplements available that can help fortify your requirement for vitamin B12.
Along with this, you must also know which foods you can eat and which ones to avoid. Here’s a list that will help you do so.
Staples Of The Vegetarian Diet
A typical well-balanced vegetarian diet is high in fiber and complex carbohydrates and low in saturated fat. It should include:
1. Fruits And Vegetables
You can have all kinds of fruits and vegetables in your diet. It is recommended that you have five servings of fruits and vegetables daily. These vegetables and fruits have all the minerals and nutrients required by the body.
You can consume them raw, cooked, or as juice to suit your palate. They are a rich source of fiber and antioxidants. These are effective for weight loss as they have fewer calories. For greater weight loss, it is best to opt for fruits and vegetables rich in water content.
You need to consume a variety of vegetables and fruits to obtain all the necessary nutrients and minerals required by the body. A dietician would tell you to eat across the rainbow, i.e., you need to consume vegetables and fruits in all colors. This way, you can obtain optimum nutrients from these plant-based foods. Have papaya, apple, grapes, grapefruit, lime, lemon, orange, plum, pear, pluots, figs, peach, blueberries, strawberries, starfruit, green apple, watermelon, and muskmelon. Have mangoes in moderation.
2. Grains And Cereals
You can include whole grains, cereals, brown rice, muesli, oats, barley, etc. in your diet. You can have bread, pasta, and plenty of other foods made from these whole grains and cereals. They are highly nutritious and have good quantities of zinc and iron.
3. Legumes, Nuts, And Seeds
There are various kinds of legumes, nuts, and seeds that you can add to your diet. Products like kidney beans, soya beans, lentils, chickpeas, split peas, almonds, walnuts, flax seeds, sesame seeds, peanuts, etc. are good sources of iron, carbohydrates, fatty acids, and healthy fats. They help reduce cholesterol and keep your heart healthy. They also contain good amounts of omega-3 fatty acids.
4. Dairy And Soya Products
Milk, cheese, yogurt are sources of minerals and vitamins that can be included in your diet. These are rich sources of calcium and protein for the body. Various fat-free and reduced calorie options are available in the market.
5. Healthy Fats
Healthy fats are an important ingredient required by the body. These fats keep the joints lubricated and makes movements easier. They also help maintain cell integrity and prevent inflammation. You need to have unsaturated fats that can be found in nuts, avocados, and certain other foods. Avoid saturated fat that is usually available in the form of animal meat as it is bad for the body.
Benefits Of A Vegetarian Meal
1. Low In Calories
Plant-based foods are lower in calories as compared to meat. Meat makes up a larger portion of the meal. The vegetarian portions are smaller as the stomach gets full faster when you have a vegetarian meal. This, in turn, leads to consumption of lesser food, which means lesser calorie intake.
2. Fewer Diseases
People on a vegetarian diet have lower incidences of diseases. You can easily avoid high blood pressure, diabetes, cardiovascular diseases, cancer, and strokes by following a vegetarian diet.
3. Low LDL Cholesterol Levels
LDL is the main cause of the clogging of arteries in people. It has been noted that people on a vegetarian diet have lower LDL cholesterol levels. People suffering from heart diseases had lower LDL levels when they switched to a vegetarian diet.
4. Lower Risk Of Cancer
Studies have proven that individuals on a vegetarian diet have a lower risk of developing cancer when compared to meat eaters.
5. Longer Lifespan
People on a vegetarian diet tend to live longer than those on a non-vegetarian diet. They are less prone to chronic diseases and obesity.
6. Boosts Metabolism
A vegetarian diet is high in fiber, complex carbohydrates, vitamins, minerals, plant proteins, and healthy fats, which help boost metabolism. This, in turn, helps you burn more calories and maintain a healthy weight.
7. Higher Energy
People on a vegetarian diet have higher energy levels when compared to individuals on a meat-inclusive diet. They are also generally more active than the others.
8. Healthy Skin
The vitamins and other nutrients from vegetables and fruits play a huge role in endowing a person with healthy skin. You will notice that individuals on a vegetarian diet usually have healthy and glowing skin with few blemishes.
9. Reduces Body Odor
People who eat meat generally tend to have body odor. On the other hand, individuals on a vegetarian diet have reduced body odor.
10. Healthy Nails
People who are on vegetarian diets have healthy and strong nails. This is an indicator of general good health.
11. No Bad Breath
Vegetarian dieters have a low incidence of bad breath.
12. Healthier Hair
If you want longer, thicker, and healthier hair, switch to a vegetarian diet. Many studies have shown that a vegetarian diet is good for hair health.
13. Lesser Allergies
People who do not consume meat and other animal products exhibit fewer allergies as compared to people who do. They have fewer chances of congestion and runny noses.
14. Fewer Cataract Incidences
Much of the macular degeneration is prevented by a vegan diet. Cataracts can be prevented through the intake of fruits and vegetables. Produce high in antioxidants is also believed to help prevent cataracts. These fruits and vegetables are rich in nutrients and minerals that are good for the eyesight.
15. Prevents Osteoporosis
Your bones require an adequate intake of calcium, protein, high potassium, and low sodium. A healthy vegan diet can perfectly balance these requirements. This helps to prevent osteoporosis, making the bones stronger.
16. Protects From Arthritis
Reducing dairy consumption has long been connected to easing arthritis symptoms. A new study points out that a blend of gluten-free and vegan diets is good for improving the physical condition of those suffering from rheumatoid arthritis.
17. PMS
Women who have switched to a vegetarian diet have experienced their PMS symptoms becoming less severe or disappearing altogether. The elimination of dairy is considered to help with those suffering from PMS. They also do not experience cramps or bloating.
18. Diabetes
There is a reduction in cases of diabetes in individuals on a vegetarian diet.
19. Immunity
A vegetarian diet boosts the immunity of individuals, and they are less likely to fall sick or contract bacterial infections.
If you are a hardcore meat eater and want to switch to a vegetarian diet, it is always better to seek the advice of a doctor first. He/She can guide you to make a lifestyle change suitably, and it will become easier to switch to a vegetarian diet. There may be initial hiccups in the form of constipation or irritable bowels, but hang on. Following a vegetarian diet helps one stay fit and disease-free for life and also increases his/her lifespan. A plant-based diet is not only good for your body but is also environment-friendly.
Here are a few tips to follow this diet plan and lose weight.
Tips For Vegetarian Weight Loss Diet Plan
A balanced vegetarian diet is a must for healthy weight loss. A balanced vegetarian diet is based on the MyPlate plan. The plan ensures that you get the right proportion of nutrients without consuming meat, fish, or their derivatives. You should consume five portions of fruits, vegetables, and fiber-rich foods like potato, whole grains, cereals pasta, bread, and rice. You should also include dairy products like milk, curd, paneer, and cheese in your diet.
This 7-day healthy vegetarian weight loss diet plan will not only give you the energy to carry on with the day to day activities but will also provide resistance against diseases. Please note that this is a generalized plan. Consult a dietician or nutritionist for a customized weight loss plan.
Cheers!
Expert’s Answers For Readers’ Questions
Q - Do vegetarians get enough protein?
A - Being vegetarian works in favor of good health and metabolism. Though chicken and eggs are a rich source of protein, they are not the only ones. Vegetarians can cover their daily requirement of protein with different grains and legumes. Research says that an entire daily meal need not be protein-based. As long as your body gets its quota of 55 grams of protein every day, you are good. Lentils, chickpeas, black beans, nuts, tofu, and quinoa are some of the richest sources of protein. They are easy to digest and have the right balance of amino acids that your body needs.
Q - Is the vegetarian diet the healthiest way to eat?
A - There is no doubt that a well-balanced vegetarian diet is the healthiest way to eat. The reason is simple: it’s easy to digest and boosts your metabolism. A vegetarian diet has all the necessary components like calcium, minerals, protein, and vitamins required for the healthy functioning of your body. A wholesome vegetarian diet will keep you away from diseases and deficiencies. It balances your cholesterol levels, boosts your energy, and keeps digestion disorders at bay. The lifespan of a vegetarian is said to be higher than that of a non-vegetarian. Thus, doctors often prescribe a vegetarian lifestyle as a part of the treatment of various diseases.
Q - What’s so good about a vegetarian diet?
A - Everything is good about a vegetarian diet. It includes wholesome and balanced foods that get digested easily and boost metabolism. A vegetarian diet is often the best solution to combat chronic disorders, obesity, allergies, blood pressure, and skin diseases. It lowers the risk of cancer and helps women with hormonal imbalances. People who opt for a vegetarian diet have higher energy and are less prone to diseases that originate from being overweight. Vegetarians are also calmer and live a longer, healthier life when compared to non-vegetarians. Consuming nutritious, fibrous, and antioxidant-rich meals is the best way to achieve good health.
Q - Are vegetarians really healthier in the long run?
A - Vegetarians are healthier than non-vegetarians in the long run. A wholesome vegetarian meal includes all the necessary components required for a healthy body and mind. Vegan foods have the right balance of vitamins, minerals, calcium, zinc, protein, carbs, and iron, all of which boost metabolism and keep the digestive system in order. When the calorie consumption is less, obesity and other chronic disorders are taken care of. Vegetarians are high on energy and less prone to common ailments like diabetes and high blood pressure. They are usually fit, disease-free, and energetic.
Q - Can vegetarian diets lead to some nutritional deficiencies?
A - If a vegetarian diet is not balanced and fails to fulfill the necessary nutritional requirements, it could lead to various deficiencies. Studies have shown that many vegetarians end up with protein deficiencies and lack long-chain fatty acids and vitamins A, D, and B12 in their diet. Lack of nutrition can also lead to calcium, iron, and zinc deficiencies. But that does not make the vegetarian diet the culprit. It’s the wrong food choices. A wholesome vegetarian meal can never go wrong. Including fiber-rich and antioxidant-rich foods in your meal, getting your complete dose of nutrition, and thinking before eating will keep deficiencies at bay.
Q - What is the beginner vegetarian shopping list?
A - You can buy fruits, vegetables, whole grains, nuts, seeds, healthy fats and oils, dairy, herbs, and spices. Avoid red meat, white meat, and eggs. For more details, refer to the section “Staples Of Vegetarian Diet” in this article.
Q - What is the difference between vegetarian and vegan diets?
A - Vegans do not consume all animal products such as meat, poultry, honey, dairy, etc. while vegetarians consume honey and dairy products.
Vegetarians Diet Plan For Weight Loss In 7 Days
Reviewed by Powerhouse fitness
on
March 27, 2019
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Reviewed by Powerhouse fitness
on
March 27, 2019
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