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
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
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
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
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
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
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
