7-Day Weight Loss Diet Plan For Vegetarians

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Eating more plant based foods is a great way to boost your health and easy way to lose weight. A vegetarian diet has shown to reduce the risk of heart diseases, type 2 diabetes and even certain types of cancer.

If you are already following vegetarian diet or sometimes going meatless in your diet, this 7 day meal plan for losing weight with nutrient and protein rich plant based foods works perfect to give positive results.

In this 7 day weight loss diet plan we make sure to include, protein and vitamin rich foods such as fruits and vegetables that make you feel satisfied until the next meal. Combine this healthy 7 day meal plan with regular exercise routine which helps in lose extra pounds from your body for every week.

7 Day Meal Plan For Vegetarians:

Day 1:

Breakfast:

  • Oatmeal with fruit and nuts
  • ½ cup of oatmeal cooked with ½ cup of skim milk and water
  • ½ medium sized apple diced and one table spoon of walnuts

Mid Morning:

  • ½ medium apple

Lunch:

  • Green salad with spiced chickpea nuts
  • For this salad, you need following ingredients to prepare
  • 2 cups of mixed greens
  • ½ cup of cucumber slices
  • 5 cherries, tomatoes
  • 1 table spoon of feta cheese
  • ¼ cup spiced chick pea nuts
  • Combine all ingredients in a small bowl and top up with little amount of olive oil and balsamic vinegar

Post Lunch Snack:

  • ¼ cup sliced strawberries
  • ½ cup nonfat plain Greek yogurt

Dinner:

  • 1 serving of mozzarella, basil and zucchini frittata
  • 1 cup mixed greens top up with ½ table spoon of olive oil and balsamic vinegar
  • 2 diagonal slices of whole wheat, toasted.

Day 2:

Breakfast:

  • 1 cup of multigrain flakes mixed with strawberries, almonds, dates, apple and one cup of green tea.

Mid Morning:

  • 1 cup of pineapple with little amount of lime juice and pink Himalayan salt

Lunch:

  • Take a bowl and add boiled beans, carrot, cucumber and beetroot with dressing and 1 cup of full no fat yogurt.

Post Lunch Snack:

  • 2 glasses of coconut water

Dinner:

  • Boiled lentils with chilled garlic flavor plus one cup of warm full fat milk. 

Day 3:

Breakfast:

  • Blue berries along with lemon muffin.

Mid Morning:

  • Boiled egg seasoned with pinch of each salt and pepper

Lunch:

  • Green salad with spiced chicken pea nuts.

Post Lunch Snack:

  • 3 table spoons of blueberries
  • 1 full cup of non fat plain Greek yogurt

Dinner:

  • 1 3/4 cups Tomato & Artichoke Gnocchi

Day 4:

Breakfast:

  • Strawberries, banana milk and chia seeds smoothie and 1 low sugar carrot muffin

Mid Morning:

  • 1 apple and one cup of green tea

Lunch:

  • 2 table spoons of full fat yogurt and quinoa salad

Post Lunch Snack:

  • ½ cup popcorn and 1 cup of green tea

Dinner:

  • 1 cup mixed carrots, cucumber and boiled bean chili plus one cup of warm milk with a pinch of turmeric added in it before going to bed.

Day 5:

Breakfast:

  • 1 serving of avocado egg toast

Mid Morning:

  • ½ green bell pepper sliced and
  • 2 table spoons of hummus

Lunch:

  • 1 serving apple and cheddar pita pockets

Post Lunch Snack:

  • 5 walnut halves

Dinner:

  • ½ cup brown rice
  • 2 cups spinach steamed
  • 2/3 cup of vegetarian tika masala
  • ½ whole wheat pita round

Day 6:

Breakfast:

  • 2 vegan pan cakes and one glass of fresh fruit juice

Mid Morning:

  • 1 cup of green tea with one saltine cracker

Lunch:

  • Lemon chilled rice noodles with veggies and one cup of flavored yogurt

Post Lunch Snack:

  • Air fried potatoes and spinach cakes with yogurt dip

Dinner:

Mushrooms risotto and chocolate mousse

Day 7:

Breakfast:

  • Oatmeal with fruits and nuts

Mid Morning:

  • ½ medium sliced apple

Lunch:

  • Mixed vegan salad, you need following ingredients to prepare this salad.
  • 2 cups mixed greens
  • ¼ cup grated carrot
  • ½ cup sliced cucumber
  • 1 table spoon of chopped walnuts
  • Combine all ingredients in a small bowl and top up with table spoon of olive oil and balsamic vinegar

Post Lunch Snack:

  • ½ cup blueberries

Dinner:

  • 1 ½ cup of farmers market fried rice
 

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