Vegetarian Diet Plan for Weight Loss

A vegetarian diet is about diet plans having to eat only vegetarian foods without any non-veg. Some people follow this diet for ethical or religious reasons, while others are drawn to its possible health benefits.

The primary types of vegetarian diets are:

Lacto-ovo-vegetarian: allow dairy and eggs but exclude fish, meat, and poultry.

Lacto-vegetarian: Eat dairy but skip meat, eggs, poultry, and fish.

Ovo-vegetarian: allow eggs but skip meat, dairy, poultry, fish, and meat.

Vegan: Avoid all animal food, including dairy, honey, eggs.

Other plant-based eating patterns have the flexitarian which has some animal foods but is mostly vegetarian and pescatarian, which have fish but no meat diets.

The vegetarian diet commonly focuses on fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are abundant in fiber, micronutrients, beneficial plant compounds, tend to be lower in fat, calories, and protein than animal foods.

Since this diet focus nutrient-rich foods, it is related to a lower risk of heart problem, diabetes, certain cancers, and high blood pressure.

What is more, research show that following a vegetarian diet can be an effective way have weight loss.

However, the benefits of vegetarianism highly depend on the food types foods you consume and complete dietary habits.

Overeating or selecting more highly processed foods will offer fewer benefits than a diet based on unrefined, and whole plant foods and may get different downsides.

Vegetarian Meal Plan of 7-Days For Weight Loss

Table of Contents

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Vegetarian Diet Plan for Weight Loss 1

Day 1 – 1800 Calories

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Vegetarian Diet Plan for Weight Loss 2

Early Morning (7:00 a.m.)

Have overnight soaked 2 teaspoon fenugreek seeds in one glass of water.

Breakfast (7:45 a.m.)

Eat one cup of oatmeal with 1 banana and ground flaxseeds.

Mid-Morning (10:00 a.m.)

Eat 4 almonds and 1 cup of watermelon

Lunch (12:30 p.m.)

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

Snack (3:30 p.m.)

Have one multigrain biscuit with 1 cup of green tea.

Dinner (6:30 p.m.)

Have 1 cup of chickpea curry with 2 small whole-wheat flatbreads and slices of cucumber, beetroot, carrot, and 1 cup of warm milk (full-fat) before bed.


Day 2 – 1500 Calories:

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Vegetarian Diet Plan for Weight Loss 3

Early Morning (7:00 a.m.)

Drink 1-cup of water with 2-teaspoons honey (organic) and 1 lime.

Breakfast (7:45 a.m.)

Have 1 cup of multigrain flakes with almonds, dates, strawberries, and apples.

Mid-Morning (10:00 a.m.)

Eat one cup of pineapple with some lime juice and rock Himalayan salt

Lunch (12:30 p.m.)

Eat baby spinach, Boiled black beans, cucumber with light dressing, and one cup of yogurt.

Snack (3:30 p.m.)

Have 1 multigrain biscuit and 1 cup of green tea.

Dinner (6:30 p.m.)

Stir-fried veggies (chili-garlic flavored), Boiled lentils with one cup of warm milk (full-fat) before bed.


Day 3 (1200 Calories)

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Vegetarian Diet Plan for Weight Loss 4

Early Morning (7:00 a.m.)

Drink 10 ml wheatgrass juice.

Breakfast (7:45 a.m.)

have 1-cup of muesli, chia seeds, blueberries, milk (full-fat), 1 teaspoon of honey(organic).

Mid-Morning (10:00 a.m.)

Have one fruit or 1-cup of green tea.

Lunch (12:30 p.m.)

Eat sweet corn, mushroom, cucumber, Broccoli, salad with olive oil dressing

Snack (3:30 p.m.)

Eat pistachios (unsalted) with 1-cup of green tea.

Dinner (6:30 p.m.)

Have Butternut squash soup with one garlic multigrain bread and 1-cup of warm full-fat milk before bed.


Day 4 – 1200 Calories:

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Vegetarian Diet Plan for Weight Loss 5

Early Morning (7:00 a.m.)

Have one cup of water with 1-teaspoon of apple cider vinegar.

Breakfast (7:45 a.m.)

Eat 8 fluid ounces of banana, strawberry, milk, with chia seeds smoothie.

Mid-Morning (10:00 a.m.)

Eat 1 apple and 1-cup of green tea.

Lunch (12:30 p.m.)

Eat 1-cup of full-fat yogurt and Vegetable quinoa salad.

Snack (3:30 p.m.)

Eat ½ cup of popcorn and 1-cup of green tea (no butter, less salt)

Dinner (6:30 p.m.)

Cucumber and beetroot, 1 cup of kidney bean chili, and 1 cup of warm milk before bed.


Day 5 (1500 Calories)

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Vegetarian Diet Plan for Weight Loss 6

Early Morning (7:00 a.m.)

– Eat 1 glass of lemon water with 2 teaspoons of honey(organic).

Breakfast (7:45 a.m.)

– Eat 2 avocado pesto toast with black coffee/1 cup of green tea.

Mid-Morning (10:00 a.m.)

– Have 1 cup of watermelon.

Lunch (12:30 p.m.)

– Have a half cup of spinach brown rice with 1 cup of buttermilk, and Bengal gram, and pumpkin curry.

Snack (3:30 p.m.)

– Ea one cup of freshly squeezed fruit juice.

Dinner (6:30 p.m.)

– Smoked kale and tofu salad with 1 cup of warm milk before bed.

Day 6 – 2000 Calories – (Cheat Meal Day)

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Vegetarian Diet Plan for Weight Loss 7

Early Morning (7:00 a.m.)

Have 10 ml wheatgrass juice

Breakfast (7:45 a.m.)

Consume 1 cup of green tea or 1 cup of oatmeal.

Mid-Morning (10:00 a.m.)

Eat 1 cup of muskmelon.

Lunch (12:30 p.m.)

Consume 1 cup of boiled lentils and 1 cup of sautéed veggies.

Snack (3:30 p.m.)

Eat 2-3 potato jackets/baked potato, yogurt dip, and spinach cakes.

Dinner (6:30 p.m.)

Eat half cup of mushroom risotto with chocolate mousse.


Day 7 (1500 Calories)

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Vegetarian Diet Plan for Weight Loss 8

Early Morning (7:00 a.m.)

Have 1 cup lime water with 2 teaspoons of honey (organic).

Breakfast (7:45 a.m.)

Eat 4 almonds, a banana, and 1 cup of oatmeal.

Mid-Morning (10:00 a.m.)

Have 1-cup of green tea or black coffee.

Lunch (12:30 p.m.)

Have 1 cup of buttermilk with 2-cottage cheese lettuce wraps

Snack (3:30 p.m.)

Eat 15 pistachios with 1 cup of green tea.

Dinner (6:30 p.m.)

Have on a cup of boiled black beans, corn salad, spinach, with 1 cup of warm milk before bed.



Sample Vegetarian Meal Plan of 5-Days For Weight Loss

Day 1

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Vegetarian Diet Plan for Weight Loss 9


Have steel-cut oats with peanut butter, cinnamon, and apples.


Have a salad with greens, avocado, hard-boiled eggs, tomatoes, and balsamic vinaigrette


Have a dollop of Greek yogurt with black-bean soup, and whole-grain bread, with a side salad


Have dark chocolate with almonds.

Day 2

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Vegetarian Diet Plan for Weight Loss 10


Eat broccoli and cheddar with scrambled eggs, and a side of berries.


Eat brown rice, tomato, onion, pinto beans, and avocado with a burrito bowl.


Have marinara, white beans, sunflower seeds with zucchini noodles


Have an orange with string cheese.

Day 3

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Vegetarian Diet Plan for Weight Loss 11


Have pineapple, walnuts, and shredded coconut, with plain Greek yogurt.


Have chopped bell peppers, lentil soup, and guacamole


Eat whole-grain pasta, green beans, and eggplant Parmesan served over.


Have berries or a whole-grain granola bar.


Day 4

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Vegetarian Diet Plan for Weight Loss 12


Have a smoothie bowl prepared with milk, unsweetened almond, spinach, frozen berries, hemp seeds, and a banana.


Eat an egg salad with strawberries, whole-grain bread, hummus, and carrots.


stir-fry with tofu, broccoli, brown rice, carrots, soy sauce, and honey


Eat pistachios and dried mango.


Day 5

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Vegetarian Diet Plan for Weight Loss 13


Eat two eggs with avocado, one slice of whole-grain toast, and a side of grapes.


Have a salad with kale, pecans, dried cranberries, edamame, goat cheese.


Eat sautéed mushrooms with homemade chickpea patties and a baked sweet potato.


Have cherries and plain Greek yogurt.


Vegetarian Foods That Help Weight Loss

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Choose a vegetarian diet that helps weight loss and has low-process foods. Depending on your particular regimen, you may also add eggs or dairy.

Vegetarian foods that may help weight loss include:

Non-starchy vegetables:

bell pepper, broccoli, zucchini, cauliflower, tomatoes, mushrooms, eggplant, celery, carrots, and cucumber

Starchy vegetables:

potatoes, peas, winter squash, and corn.


oranges, berries, apples, grapes, citrus, bananas, kiwi, and mango

Whole grains:

brown rice, quinoa, farro, barley, millet, and bulgur wheat

Beans and legumes:

lentils, pinto beans, black beans, and kidney beans

Nuts and seeds:

walnuts, pistachios, almonds, cashews, chia seeds, nut butter, and sunflower seeds.

Lean proteins:

beans, nuts, seeds, legumes, nut butter, Greek yogurt, eggs, milk, and soy products like tempeh, tofu, edamame.

Healthy fats:

avocado, coconut, olive oil, nuts, seeds, cheese, nut butter.

Water and healthy beverages:

fruit-infused water, plain coffee or tea, and naturally flavored seltzer.

Herbs and Spices:

Garlic, fenugreek, coriander powder, cumin, cilantro, oregano, chili, thyme, ginger, dill, fennel, basil, turmeric, pepper, chili flakes, ginger powder, rosemary, garlic powder, allspice, cinnamon, cardamom, onion powder, cloves, nigella seeds, star anise.


Foods To Avoid During A Vegetarian Diet For Weight Loss

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While most plant-based foods are healthy and highly processed foods are not. You should skip the following foods if you are following a vegetarian diet for weight loss:

Highly processed vegetarian foods:

meat replacements, veggie burgers, freezer meals, imitation dairy products, and frozen desserts.

Refined carbs:

white pasta, white bread, crackers, and bagels.

Sugary foods and beverages:

cookies, candy, pastries, sodas, fruit juices, table sugar, sweet tea, and energy drinks.

Additionally, avoid excess eating of high-calorie and high-sugar foods.


Factors Affected Weight Loss Process During The Vegetarian Diet

Eating huge portions and not sufficient protein

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Vegetarian Diet Plan for Weight Loss 16

Consuming extra calories than your body needs can lead to weight gain. Even if you are eating nutritious foods during the vegetarian diet, you may be helping yourself to bigger portions than needed. This is particularly common if you skimp on protein consumption. Protein can raise fullness by lowering ghrelin levels, a hormone that controls hunger, which may, in turn, reduce overall calorie consumption and promote weight loss.

If you do not consume sufficient protein, you might consume more food to feel full lowering your weight loss efforts. While your protein requires to be met easily during the vegetarian diet, you may face difficulty at first as you lower meat from the diet.

Eating more refined carbs

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Vegetarian Diet Plan for Weight Loss 17

High refined carbs foods like pizza, pasta, and white bread can be easy to stuff during a vegetarian diet. They are widely found and may sometimes only vegetarian choice at parties or restaurants. Foods containing rich refined carbs tend to have low fiber and do not prevent hunger as much as complex carbs, and whole grain. Consequently, they can make you consume extra calories.

Some research recommends that refined carbs induce extra insulin release, a hormone that adjusts blood sugar. It may also lead to weight gain(Source). One research adds around 500,000 adults discovered a strong link between more insulin levels after carb consumption and higher body mass index(Source).

Overdoing calorie-rich foods

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Vegetarian Diet Plan for Weight Loss 18

When changing to a vegetarian diet, you might considerably raise your consumption of high-fat plant foods. Vegetarian meals often add seeds, nuts, nut butter, coconut, and avocados. While these foods are very filling and nutritious, they also provide 9 calories every gram compared to 4 calories every gram of carbs and protein.

For example, 2 tablespoons of peanut butter, 148 of which come from fat.

Focusing on extremely processed vegetarian foods

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Vegetarian Diet Plan for Weight Loss 19

If you are depending on more processed foods as part of a vegetarian diet, you may have a difficult time losing weight. Countless products are vegetarian but still harbor unnecessary additives and different unhealthy ingredients. Examples include meat substitutes, veggies burgers, freezer meals, baked goods, packaged desserts, and vegan cheese.

These foods often have only highly processed synthesis, sodium, coloring agents, and chemical preservatives. but also added sugars and calories.

As a result, they may lead to weight gain when consumed in excess. A review linked the consumption of ultra-processed foods to increased obesity risk, as well as bad cholesterol and blood pressure risk.

Tips for Vegetarian diet Weight loss

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Many strategies can help to boost weight loss on a vegetarian diet, include:

Filling half plate with non-starchy vegetables

Choose high fiber vegetables like cauliflower, broccoli, leafy greens, zucchini, and mushrooms, which can benefit to keep you full and lower calorie consumption.

Adding protein in every meal and snack

High protein vegetarian foods like nuts, beans, seeds, eggs, lentils, soy foods, and dairy foods like tofu, tempeh, and edamame.

Opting for complex carbs

These fullness-promoting foods have starchy vegetables, legumes, and fruits.

Tracking portions of high-calorie foods

Seeds, pair nuts, healthy fats, and seeds with lower calories foods so that you do not overeat.

Eating mostly whole foods

Unprocessed foods like vegetables, whole fruits, and do not add other unwanted ingredients.

Restricting extremely processed food

Avoid frozen meals, meat alternatives, and other ultra-processed foods as they are likely to have unhealthy additives, added sugar, and extra salt. A balanced vegetarian diet that focuses on whole plant-based foods and reduces refined carbs and other highly processed products may help to lower weight. Still do not forget about other essential contributors to weight loss, such as hydration, proper sleep, and workout.

Can You Get Good Taste during Vegetarian Diet?

Foods in the vegetarian plan can be similar or tastier than normal meal plans. It is because people are quite innovative and replace boring food choices in the vegetarian plan. A good example of this is tofu, which qualifies in this diet as a substitute for animal proteins. Foods in a vegetarian diet are very satisfying. However, the notion that you will feel hungry during this diet is not more than a misconception. Even more, the food in this diet is very satisfying because they have rich fiber, which provides filling effects. In this diet, the food provides a low calorie, low refined sugar, and low saturated fat. This diet focus on nuts, grains, vegetables, fruits, and seeds. Dairy products and eggs can be added, depending on the type of vegetarian diet you are following. Important Nutrients for Vegetarians’ diet plan Nutrients are an essential part of every diet. When you are following a highly restricted diet, make sure to eat all the necessary nutrients your body needs to be healthy. Here are essential nutrients:


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It is essential for strong teeth and bone health. Calcium also helps in nerve functioning. Dairy and milk foods are good calcium sources. If you are consuming a different vegetarian diet that does not provide milk and other dairy produce, you can get calcium from kale, almonds, spinach, and legumes. Some plant-based milk alternatives may also get fortified with calcium.

Vitamin D

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Vitamin D is another essential nutrient for every diet. It helps to absorb calcium. Spending time under the sun is the best way to promote vitamin D.


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Add iron to your diet. Iron helps the body to create hemoglobin and some essential enzymes. Most individuals receive iron from poultry, meat, and fish. Since most vegetarians do not consume these foods, they can instead get iron from legumes, vegetables, and dried fruits.


Zinc is a vital mineral that is mostly taken from meats. It helps the body to improve and heal. Since most people on a vegetarian diet cannot eat meat, they can get zinc from peanuts, legumes, brown rice, and other sources.


Vitamin B12

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Vegetarian Diet Plan for Weight Loss 24

It is also mostly present in animal foods. If you are following a vegetarian diet, then get it from eggs, or dairy products, you may be able to get the basic needed nutrient amount. If not, you might not get any good choice except to take a vitamin B12 supplement.

These are some nutrients people get from a vegetarian diet should be on the lookout for. It is because of the fact people usually get these essential nutrients from animal foods. It is clear to see that vegetarians do not get this important nutrient easily. If it is a challenge for you to get some of these, you need to talk with a dietitian. As experts, they are best to recommend what your body needs and what things to avoid.

How A Vegetarian Diet Benefits In Weight Loss

Low In Calories

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Eating low calories is the primary strategic step toward weight loss. Vegetables, Fruits, and whole grains are naturally low in calories. A study issued in The-American-Journal-of-Clinical-Nutrition claimed that people who are following a vegetarian diet have low calories than those on diets with meat containing high protein.

However, merely lowering caloric consumption is not enough for long-term weight loss. Eating a high number of fruits and veggies without restriction may even hinder weight loss.


Low In Cholesterol and Saturated Fat

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A vegetarian diet helps to lower saturated fat and bad cholesterol, which ultimately leads to quick weight loss.

A vegetarian diet contains vegetables, whole grains, fruits, healthy fats, and plant-based proteins. Since major more energy comes from these sources, a vegetarian diet has unhealthy fats like cholesterol and saturated fats. As a result, people following a vegetarian diet have a low BMI.

Vegetarian Diet Keeps Full

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A vegetarian diet holds dietary fiber, which helps to stop hunger pang. Dietary fiber forms a gel layer in the stomach and drops down digestion and food intake. This, in turn, retains you full for a long time.

Dietary fiber also removes water from the body to the intestine, which helps to soften and add bulk to the stool. The result of this action increase bowel movement and hinder constipation. Plant-based proteins like pulses, lentils, beans, soy products, and legumes in a vegetarian diet also help in managing appetite. A study issued in The American Journal of Clinical Nutrition tells that people on a soy protein diet can have similar control over appetite as people with a meat diet.


A Vegetarian Diet Enhances Digestion

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Good digestion is essential for weight loss. Digestion is helped by the good gut bacteria in the stomach that help to break down dietary fiber and create short-chain fatty acids. The short-chain fatty acids, in turn, help to regulate glucose levels and appetite.

Eating fruits, vegetables, and whole grains increase good bacteria like Roseburia and Ruminococcus, E. rectale, and lower pathogens like Enterococcus and Clostridium species.


Regulate Blood Glucose

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A vegetarian diet helps to regulate blood sugar levels, manage insulin sensitivity, and help weight loss. As a result, choosing vegetarian may lower the risk of type 2 diabetes. The high dietary fiber, mineral, and vitamin, whole grains, fruits, nuts, low saturated fats helped to manage blood glucose levels.


Do You Get Belly Fat Loss from A Vegetarian Diet?

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According to a study of 2016, a vegetarian diet is good for weight loss in comparison to non-vegetarian diets. If you stick with a 7-day vegetarian diet plan for at least 3 months, you will notice a significant reduction in body weight. Also, keep doing belly fat workouts to lower unnecessary fat.

Health Benefits Of Vegetarian Diet

  • According to research, a vegetarian diet helps to lower cardiovascular disease risk. (22)
  • Research has found that a vegetarian diet benefits to lower type 2 diabetes risk. (17), (23)
  • Vegetarians liver more (24).
  • The long-term health benefits are good from vegans and vegetarian diet including low risk of eye problems, improved neuronal function, enhance brain, and reduce risk of obesity.
  • A vegetarian diet lowers the risk of kidney stones and gout. (26), (27).
  • A vegetarian diet also lowers the overall intake of hormone-treated animal food.
  • A vegetarian diet lowers carbon print.

Disadvantages of A Vegetarian Diet

  • Protein sources of vegetarians may not consist of all necessary amino acids, and essential fatty acids, and vitamins.
  • Plant protein is not sufficient to develop lean muscle (32).
  • This diet might not be good for bodybuilders (33).
  • A vegetarian diet may cause hair fall as it is linked with zinc and iron deficiencies (34).
  • It may lead to bone and muscle weakness (35).


Eat vegetarian protein powders.

Take advice from a registered dietitian for the supplements of omega-3, minerals, vitamins, and calcium.

Have regular check-ups.

Can A Vegetarian Diet Will Make You Skinny Overnight?

No, you cannot become skinny overnight while following a vegetarian diet. It will need at least 3-4 weeks to get the results, depending on your tolerance and effort, BMI, workout plan, medical history, and present weight.

Is A Vegetarian Diet Healthy?

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There is no doubt that a good stable vegetarian diet is a healthy way to eat. A vegetarian diet provides all-important components like vitamins, minerals, and proteins for body functions.

Do Vegetarians Get Adequate Protein?

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Eggs and meat are rich sources of protein. But vegetarians can reach their everyday need for protein with different grains and legumes. Research tells that a complete daily meal need not have protein-based. As long as your body receives its quota of 55g of protein per day.

Are Vegetarians Skinnier?

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No, not all, vegans and vegetarians also have more junk food options, which can also cause weight gain. Eating healthy food choices, exercising, following portion control, and getting good rest are key for weight loss.

A vegetarian diet is healthy for weight loss. Make sure to practice patience to stick with diet plan, do exercise for 4-5 hours a week, avoid stress, and get sound sleep. You will feel better and tone up.

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