What Is A Vegetarian Diet?
A well-balanced vegetarian diet is suitable 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 vital 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 choosing any other diet plan. Switching over to a vegetarian diet is a long-term move and a lifestyle change. A progressive increase in 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.
7-Day Vegetarian Diet Strategy
- Reduce your calorie intake gradually.
- Consume a high-protein vegetarian diet.
- Never skip a meal.
- Avoid consuming refined sugar.
- Adhere to the plan.
Keeping these 5 points in mind will be the key to losing weight successfully.
7-Day Vegetarian Diet Chart For Weight Loss
Day 1 (Monday – 1800 calories)
| Meals | 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 chapati + 1 cup chickpea curry + slices of cucumber, carrot, and beetroot + 1 cup full-fat warm milk before bed |
Why This Works
Fenugreek seeds help increase 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 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)
| Meals | 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 of 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 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)
| Meals | 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) | Pumpkin 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)
| Meals | 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)
| Meals | 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)
| Meals | 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)
| Meals | 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 wrap + 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.
Exercise Routine
- Head tilt – 1 set of 10 reps
- Neck rotations – 1 set of 10 reps
- Shoulder rotations – 1 set of 10 reps
- Arm circles – 1 set of 10 reps
- Wrist rotations – 1 set of 10 reps
- Waist rotations – 1 set of 10 reps
- Ankle rotations – 1 set of 10 reps
- Jumping jacks – 2 sets of 20 reps
- Side lunges – 1 set of 15 reps
- Russian twist – 2 sets of 20 reps
- Bicep curls (5 lb weights) – 2 sets of 10 reps
- Tricep dips – 2 sets of 5 reps
- Crunches – 3 sets of 10 reps
- Push-ups – 2 sets of 10 reps
- Lying leg circles – 1 set of 10 reps
- Horizontal kicks – 1 set of 10 reps
- Forward elbow plank – 20-second hold
- Side plank – 20-second hold
- Stretch
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.
Vegetarian Diet Food List
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.
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.
- The best way to lose weight is by reducing calories. Exercise for 20 to 30 minutes daily to boost metabolism and burn fat. You can take up high-intensity exercises like aerobics, swimming, and cardiovascular exercises to burn calories faster.
- Breakfast is the most important meal of the day. Consume a protein and fiber-rich breakfast to stay full for a long time.
- Drink 2 liters of water every day. Water aids digestion and flushes out the harmful toxins and metals from the body. Replace your cold drinks and alcohol with fresh fruit juices, water, buttermilk, and coconut water.
- Reduce your oil, sugar, and salt consumption. Two tablespoons of refined or olive oil per day are sufficient. Avoid consuming butter and margarine in high quantities.
- Processed and junk foods like chips, cookies, biscuits, and instant noodles must be avoided. Highly processed foods are low in nutrients, which can lead to overeating.
- Fiber-rich foods are excellent for weight loss management. Include fiber-rich foods like cereals, whole grains, oats, vegetables, and fruits in your diet. Fiber is required to maintain bowel movements and prevent constipation. It will also keep you full for a long period.
- Include antioxidant-rich foods in your diet. Brightly colored vegetables and fruits like carrot, beetroot, and spinach are rich in biotin, a potent antioxidant. High levels of antioxidants in the body will improve your immunity, protecting you from several diseases.
Bottomline
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.
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