1 Week Vegetarian Diet Plan For Weight Loss

Vegetarian diet plan for weight loss is what you need if you want to lose weight effectively. It is low in calories, increases satiety, and is rich in nutrients that prevent the risk of modern-day health complications. However, a vegetarian diet may cause nutritional deficiency if not planned properly. Therefore, it is important to choose a vegetarian diet plan that’s nutritionally balanced.

Read on to know what to eat in a vegetarian diet, its benefits, and precautions you must be aware of. Scroll down!

Monday

Calories

1800

Early Morning
(7:00 a.m.)

2 teaspoons of fenugreek seeds in a glass of water, soaked overnight

Breakfast
(7:45 a.m.)

1 cup of oatmeal with ground flaxseeds and a banana

Mid Morning
(10:00 a.m.)

1 cup of watermelon + 4 almonds

Lunch
(12:30 p.m.)

1 cup of brown rice with grilled tofu, tomatoes, onions, and spinach + 1 cup of buttermilk

Snack
(3:30 p.m.)

1 cup of green tea + 1 multigrain biscuit

Dinner
(6:30 p.m.)

2 small whole-wheat flatbreads + 1 cup of chickpea curry + slices of cucumber, carrot, and beetroot + 1 cup of full-fat warm milk before bed

Tuesday

Calories

1500

Early Morning
(7:00 a.m.)

1 cup of water with 1 lime and 2 teaspoons organic honey

Breakfast
(7:45 a.m.)

1 cup of multigrain flakes with strawberries, almonds, dates, and apple

Mid Morning
(10:00 a.m.)

1 cup of pineapple with a dash of lime juice and pink Himalayan salt

Lunch
(12:30 p.m.)

Boiled black beans + baby spinach + cucumber with light dressing + 1 cup of yogurt

Snack
(3:30 p.m.)

1 cup of green tea + 1 multigrain biscuit

Dinner
(6:30 p.m.)

Boiled lentils with chili-garlic flavored stir-fried veggies + 1 cup of warm full-fat milk before bed

Wednesday

Calories

1200

Early Morning
(7:00 a.m.)

10 ml wheatgrass juice

Breakfast
(7:45 a.m.)

1 cup of muesli + full-fat milk + blueberries + chia seeds + 1 teaspoon of organic honey

Mid Morning
(10:00 a.m.)

1 cup of green tea or a fruit of your choice

Lunch
(12:30 p.m.)

Broccoli + sweet corn + cucumber + mushroom salad with olive oil dressing

Snack
(3:30 p.m.)

10 in-shell pistachios (unsalted) + 1 cup of green tea

Dinner
(6:30 p.m.)

Butternut squash soup + 1 garlic multigrain bread + 1 cup of warm full-fat milk before bed

Thursday

Calories

1200

Early Morning
(7:00 a.m.)

1 teaspoon of apple cider vinegar in a cup of water

Breakfast
(7:45 a.m.)

8 fluid ounces of strawberry, banana, milk, and chia seeds smoothie

Mid Morning
(10:00 a.m.)

1 cup of green tea + 1 apple

Lunch
(12:30 p.m.)

Vegetable quinoa salad + 1 cup of full-fat yogurt

Snack
(3:30 p.m.)

1 cup of green tea + ½ cup of popcorn (no butter, very less salt)

Dinner
(6:30 p.m.)

1 cup of kidney bean chili + cucumber and beetroot + 1 cup of warm milk before bed

Friday

Calories

1500

Early Morning
(7:00 a.m.)

1 cup of water with 1 lime and 2 teaspoons of organic honey

Breakfast
(7:45 a.m.)

2 avocado pesto toast + 1 cup of green tea/black coffee

Mid Morning
(10:00 a.m.)

1 cup of watermelon

Lunch
(12:30 p.m.)

½ cup of spinach brown rice + pumpkin and Bengal gram curry + 1 cup of buttermilk

Snack
(3:30 p.m.)

1 cup of freshly pressed fruit juice

Dinner
(6:30 p.m.)

Smoked tofu and kale salad + 1 cup of warm milk before bed

Saturday – Cheat Meal Day

Calories

2000

Early Morning
(7:00 a.m.)

10 ml wheatgrass juice

Breakfast
(7:45 a.m.)

1 cup of oatmeal + 1 cup of green tea

Mid Morning
(10:00 a.m.)

1 cup of muskmelon

Lunch
(12:30 p.m.)

1 cup of sautéed veggies + 1 cup of boiled lentils

Snack
(3:30 p.m.)

2-3 baked potato/potato jackets and spinach cakes with yogurt dip

Dinner
(6:30 p.m.)

½ cup of mushroom risotto + chocolate mousse

Talk to an Expert

meet the dietician

Dr. Geeta Dharmatti

Dietician & Healthy Lifestyle Expert

Dr. Geeta Dharmatti

Dietician & Healthy Lifestyle Expert

Dr. Geeta Dharmatti is the Director and Founder of Geeta Nutriheal Consultancy (Nutrition Services Consultancy) and an Executive Member of the Indian Dietetic Association. She has done her Masters in Nutrition and PhD in Clinical Nutrition.

Dr. Geeta has 20+ years of experience in clinical nutrition and specializes in enteral, parenteral, obesity, diabetes, pediatric, and therapeutic nutrition. She is a gold medalist from Nagpur University and topped the Special RD examination by the IDA board in 2012. Dr. Geeta is a regular invitee to various conventions, conferences, and events as a nutrition expert.

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