7 Day Weight Loss Diet Plan For Vegetarians

[raghuraj]

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, which keep you satiated with fewer calories preventing weight gain. Additionally, vegetarian diet for weight loss also reduces the risk of heart diseases.

Below are some suggestions for breakfast, lunch, evening snack and dinner for a vegetarian diet plan for weight loss.

Tips for Vegetarian Weight Loss Diet Plan:

• A vegetarian balanced diet is a must for a healthy weight loss. A vegetarian balanced 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 food like potato, whole grains, cereals pasta, bread and rice. You should also include dairy products like milk, curd, paneer and cheese.

• The best way to lose weight is by reducing calories. Increase the amount of calories you burn through exercise. Exercise for 20 to 30 minutes daily to boost the 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 longer time.

• Drink 2 liters of water every day. Water aids in digestion and flushes out the harmful toxins and metal from the body. Replace your cold drink and alcohol with fresh fruit juice, water, buttermilk, and coconut water.

• Reduce your oil, sugar and salt consumption. Two tablespoons of refined or olive oil per day is sufficient. Avoid consuming butter, margarine and ghee 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 in 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 longer period of time.

• Include antioxidant rich foods in your diet. Brightly coloured vegetables and fruits like carrot, beetroot and spinach are rich in biotin, a potent antioxidant. High levels of antioxidants in the body will improve immunity, protecting from several diseases

7 Days Vegetarian Diet Plan for Weight Loss:
Day 1
Early morning: (6 am):

Start your day early with lemon water or lemon water mixed with honey. This will help the body to get rid of harmful acids produced by the body.

1. Breakfast: (8 am):

1 poached egg, 3 slices of brown bread toast, 1 banana and 1 cup of green tea.
2. Lunch: (1 pm):

1 portion of brown rice with tofu and grilled tomatoes


3. Evening snack: (4 pm):

Egg and mayo sandwich: 2 slices of brown bread filled with slices of boiled egg, sliced tomatoes and low fat mayo.

4. Dinner: (8 pm):

1 portion of chickpea curry served with 2 chapattis, fresh green salad with yoghurt dressing.

Day 2
1. Breakfast: (8 am):

1 bowl of corn flakes or wheat flakes topped with a handful of raisins and 125 ml of skimmed milk and 1 apple.

2. Lunch: (1 pm):

1 serving of pea and pumpkin curry, 1 cup of brown rice and salad

3. Evening snack: (4 pm):

2 slices of whole grain toast with baked beans and low fat grated cheddar cheese.

4. Dinner: (8 pm):

Vegetable stir fry with rice and salad

Day 3
1. Breakfast: (8 am):

1 bowl of unsweetened muesli with skimmed milk, a slice of multigrain bread and 1 orange

2. Lunch: (1 pm):

1 bowl of vegetable soup, 1 toasted bagel with hummus and salad.

3. Evening snack: (4 pm):

Vegetable crudités with low fat cheese

4. Dinner: (8 pm):

1 small bowl of vegetable dahlia and 1 cup of vegetable curry with 1 chapatti

Day 4:
1. Breakfast: (8 am):

2 slices of whole grain bread, 2 scrambled eggs, grilled tomatoes and 1 cup of tea.

2. Lunch: (1 pm):

1 cup dal with 1 cup brown rice, 1 chapatti and 1 plate of green salad

3. Evening snack: (4 pm):

1 bowl of fruit salad and 1 cup of low fat yoghurt

4. Dinner: (8 pm):

Stuffed peppers (peppers stuffed with brown rice and vegetables) with 1 plate of upma.

Day 5
1. Breakfast: (8 am):

1 plain or masala dosa with chutney and two idlis

2. Lunch: (1 pm):

2 chapattis made with whole wheat, along with mixed vegetables and 1 bowl of green salad.

3. Evening snack: (4 pm):

1 small can of baked beans, grilled mushrooms and 3 slices of brown bread.

4. Dinner: (8 pm):

2 chapattis with 1 cup of vegetables and 1 bowl of dal

Day 6:
1. Breakfast: (8 am):

1 bowl of instant porridge topped with chopped fresh fruits and 1 boiled egg.

2. Lunch: (1 pm):

1 bowl of mixed vegetable pulao, 1 cup of soy curry and lettuce salad

3. Evening snack: (4 pm):

Puffed rice with tea or coffee

4. Dinner: (8 pm):

2 chapatti, 1 cup of dal and 1 cup of paneer sabzi

Day 7
1. Breakfast: (8 am):

Muesli pancakes with a glass of grapefruit or Satsuma juice.

2. Lunch: (1 pm):

Fresh carrot and coriander soup with 2 slices of multigrain bread and 1 cup of nonfat yoghurt.

3. Evening snack (4 pm):

1 cup of sprouts with pomegranate arils and tea

4. Dinner: (8 pm):

Pumpkin, eggplant and chickpea curry with 2 chapattis.

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