Vegetarian Diet Plan For Weight Loss – Foods List, Health Benefits, Precautions

The American College of Nutrition explains that a vegetarian diet plan for weight loss is what you need if you want to lose weight effectively (1). It is low in calories, increases satiety, and is rich in nutrients that prevent the risk of modern-day health complications (2), (3).However, a vegetarian diet may cause nutritional deficiency if not planned properly (4), (5).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!

Did You Know?

Asia has the highest rate of vegetarianism (19% of the total population), followed by Africa (16%), Central and South America (8%), and North America (6%). Vegetarianism is the least prevalent in Europe (5%) (36).

What Is A Vegetarian Diet – Different Types

A vegetarian diet is a dietary approach that typically excludes the consumption of meat. There are different types of vegetarian diets that vary in what they do and do not allow. Here are some examples:

• Lacto-Vegetarian

It excludes meat and eggs but includes dairy products, such as milk, cheese, and yogurt in their meals.

• Ovo-Vegetarian

Ovo-vegetarians exclude meat and dairy but still eat eggs.

• Vegan

It is the strictest form of vegetarianism. It excludes all kinds of animal products. The vegan diet has gained popularity as a potent weight-management and sustainable, long-term weight control strategy in addition to its environmental benefits. The appeal of a vegan diet for weight loss is that it naturally lowers caloric intake by limiting animal products and choosing plant-based foods that increase metabolism.

• Raw Vegan

A form of vegan diet in which foods are not cooked above a certain temperature. The focus is on raw, unprocessed plant-based foods.

The next section provides a meal plan and guidelines strictly based on plant- and dairy-based vegetarian diet. Check it out.

7-Day Vegetarian Meal Plan For Weight Loss

Each day of this meal plan will offer you approximately 50-60 g of protein, 200-230 g of carbohydrates, 30-35 g of fats, and 30-40 g of fiber.

Day 1 (1800 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

Day 2 (1500 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

Day 3 (1200 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

Day 4 (1200 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

Day 5 (1500 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

Day 6 (2000 Calories – Cheat Meal Day)

• 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

Day 7 (1500 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.) – 1 cup of oatmeal with banana and 4 almonds
• Mid-Morning (10:00 a.m.) – 1 cup of green tea/black coffee
• Lunch (12:30 p.m.) – 2 cottage cheese lettuce wraps + 1 cup of buttermilk
• Snack (3:30 p.m.) – 1 cup of green tea + 15 in-shell pistachios
• Dinner (6:30 p.m.) –1 cup of boiled black beans, spinach, and corn salad + 1 cup of warm milk before bed

Adhere to this 7-day vegetarian diet plan to lose weight significantly in 3 weeks. You may follow the meal preparation tips given in the next section to ensure it.

Meal Preparation Tips

You can follow these meal prep tips to ensure you stick to your vegetarian diet plan for weight loss:

• Prepare large quantities of staples like quinoa, lentils, and roasted vegetables to use throughout the week.
• Portion them out before refrigeration for easy access later.
• Keep snacks like vegetables, hummus, fruits, nuts, and seeds ready to curb hunger between meals and avoid temptation.

When you make preparations ahead of time, a new diet will not feel too overwhelming and you will feel more motivated to stick to it. But why do experts recommend a vegetarian diet for weight loss? Learn in the next section.

How A Vegetarian Diet Helps In Weight Loss

1. A Vegetarian Diet Is Low In Calories

Consuming fewer calories is the first strategic step toward weight loss. The high-fiber vegetables, fruits, and whole grains are naturally low in calories.

A study published in The American Journal of Clinical Nutrition confirmed that people who were on a vegetarian diet consumed fewer calories than those on diets with high-protein meat (6).

However, merely reducing caloric intake is not sufficient for long-term weight loss (7). In fact, consuming a high amount of veggies and fruits without restriction may even hamper weight loss (8).

2. Vegetarian Diet Is Low In Saturated Fat And Cholesterol

A vegetarian diet helps lower bad cholesterol and saturated fat intake, which ultimately leads to quicker weight loss (9).

A veg diet plan for weight loss is loaded with vegetables, fruits, whole grains, plant-based proteins, and healthy fats. Since a major part of the energy comes from these sources, a vegetarian diet is low in unhealthy fats like saturated fats and cholesterol (9). As a result, people on a vegetarian diet have a lower BMI (10).

3.  Vegetarian Diet Keeps You, Full

A vegetarian diet is rich in dietary fiber, which helps keep hunger pangs away. Dietary fiber forms a gel-like layer in the stomach and slows down digestion and absorption of the food. This, in turn, keeps you full for a long duration (11).

Dietary fiber also draws water from the body to the intestine, which helps soften and add bulk to the stool. The result of this action improves bowel movement and prevents constipation (12).

Plant-based proteins like lentils, pulses, beans, legumes, and soy products in a vegetarian diet also help in controlling appetite. A study published in The American Journal of Clinical Nutrition shows that people on a soy protein diet can have the same control over appetite as people on a meat diet (13).

4. A Vegetarian Diet Improves  Digestion

Good digestion is key to weight loss. Digestion is supported by the good gut bacteria in the stomach that help break down dietary fiber and produce short-chain fatty acids (14). The short-chain fatty acids, in turn, help in regulating appetite and glucose levels (15).

Consuming vegetables, fruits, and whole grains improves beneficial bacteria like Ruminococcus, E. rectale, and Roseburia, and reduces pathogens like Clostridium and Enterococcus species (16).

5. A Vegetarian Diet Helps Regulate Blood Glucose

A vegetarian diet helps control blood sugar levels, improves insulin sensitivity, and aids weight loss.

As a result, going vegetarian may reduce the risk of type 2 diabetes (17), (18).

The high dietary fiber, vitamin, and mineral content, and low saturated fat content of vegetables, whole grains, nuts, and fruits help in better regulation of blood glucose levels (19).

Does A Vegetarian Diet Reduce Belly Fat?

2016 study concluded that a vegetarian diet is better for weight loss compared to non-vegetarian diets (20). If you adhere to the 7-day vegetarian diet chart for at least three months, you will see a significant reduction in body weight and BMI.

There are no studies that prove that a vegetarian diet helps reduce belly fat specifically (21). Along with diet, you must do belly fat exercises or pilates to get rid of belly fat or reduce tummy fat.

Quick Tip

Pair your vegetarian diet with aerobic exercises like swimming, cycling, running, and rowing to reduce your belly fat.

Foods Vegetarians Can Eat To Lose Weight

• Vegetarian Protein-Rich Foods: Kidney beans, black beans, lentils and pulses, chickpea, cowpea, black-eyed peas, peas, soybean, edamame, tofu, tempeh, mushrooms, cottage cheese, ricotta cheese, Greek yogurt, homemade curd, whole milk, and soy milk.
• Vegetarian Low-Cal Snacks: Kale chips, beetroot, chips, sesame seed fat bombs,homemade granola bar, homemade spinach/onion fritters, air fried snack, a handful of almonds, 10-15 in-shell pistachios, green tea, multigrain biscuit, freshly pressed fruit/vegetable juice, 1 or 2 saltine crackers, and black coffee.
• Vegetables: Broccoli, cauliflower, spinach, carrot, beetroot, kale, cabbage, bok choy, scallions, tomato, cucumber, okra, eggplant, radish, turnip, Chinese cabbage, purple cabbage, onion, celery, fennel, bitter gourd, bottle gourd, ridge gourd, yam, arugula, and Swiss chard.
• Fruits: Apple, orange, tangerine, grapes, pineapple, pear, peach, guava, pluot, prune, apricot, passionfruit, litchi, avocado, papaya, grapefruit, banana, watermelon, and muskmelon.
• Healthy Fats: Almonds, pistachios, macadamia nuts, pine nuts, hazelnuts, walnuts, flax seeds, chia seeds, pumpkin seeds, melon seeds, sunflower seeds, olive oil, avocado, avocado oil, rice bran oil, peanut butter, and sunflower butter.
• Whole Grains: Red rice, black rice, brown rice, quinoa, amaranth, wheat, buckwheat, sorghum, barley, and oats.
• Beverages: Water, green tea, oolong tea, matcha tea, coconut water, freshly pressed fruit juice and vegetable juice, black coffee, fenugreek seed soaked water, lime water, and detox water.
• Herbs And Spices: Garlic, ginger, fenugreek, chili, cumin, coriander powder, cilantro, oregano, rosemary, thyme, dill, fennel, basil, turmeric, pepper, chili flakes, ginger powder, garlic powder, onion powder, allspice, cinnamon, cardamom, cloves, star anise, and nigella seeds.

Now, let’s take a quick look at the foods you must avoid.

Which Foods To Avoid

• Fried foods
• Frozen foods like potato wedges, cheese balls, frozen soy meat, peas, etc.
• Packaged foods like ready-to-eat noodles, curries, chapati, paranthas, fruit juice, vegetable juice, health drinks, packaged buttermilk, almond milk, peanut milk, etc.
• Fast foods like burgers and pizza.
• Sugary foods like candies, cakes, pastries, cookies, etc.
• Foods rich in refined flour and trans fats like croissants, puff pastry, biscuits, etc.
• Foods rich in sodium.

Apart from weight loss, following a vegetarian diet has many other health benefits.

What Are The Health Benefits Of Vegetarian Diet?

• Research shows that a vegetarian diet helps reduce the risk of cardiovascular diseases (22).
• Studies have found that a vegetarian diet helps reduce the risk of type 2 diabetes (17), (23).
• Vegetarians live longer (24).
• The long-term health of vegetarians and vegans seems to be good, which includes reduced risk of eye cataract, improved brain and neuronal function, and lower risk of obesity (25). A vegan diet is dairy-free and thus beneficial for those with lactose intolerance.
• A vegetarian diet reduces the risk of gout and kidney stones (26), (27).
• A vegetarian diet also helps reduce the overall consumption of hormone-treated animal meat (28).
• A vegetarian diet reduces your carbon print (29).

A research of 6798 people looked at the differences in insulin resistance, pre-diabetes, and T2DM between plant-based and animal-based diets. Adherence to a plant-based diet was assessed by awarding a score on the plant-based dietary index based on food frequency questionnaire responses. They discovered that a higher plant-based dietary index score was linked with lower insulin resistance [ = 0.09], lower risk of pre-diabetes [ HR = 0.89], and lower risk of T2DM [ HR = 0.82].

Ryan J. Negri, a personal growth blogger, talks about challenging himself to eat healthy and finding intermittent fasting and vegetarian diets to be most beneficial for his health. He started with a vegetarian diet, saw its positive impact on his weight, moods, and energy levels and so he tried to make more eliminations for better results. “After a month or so of the vegetarian diet, I decided to try a Vegan diet — the only thing left to cut was eggs and milk, and I was allergic to both of them anyway, so why not. I kept getting more trim, sleeping better, feeling better, having more energy, getting stronger, recovering faster, I had more mental clarity, and I finally felt right. It was such a good and positive change (i),” he says.

However, there are a few disadvantages of a vegetarian diet.

What Are The Disadvantages Of A Vegetarian Diet?

• Vegetarian sources of protein may not contain all the essential amino acids and may lack vitamin B12, vitamin D, and omega-3 fatty acids (30), (31).
• Plant protein is not enough for building lean muscle (32).
• This diet might not be ideal for bodybuilders (33).
• It may cause hair fall in people as it is associated with iron and zinc deficiencies (34).
• It may cause muscle and bone weakness (35).

To counteract a few of the disadvantages, do the following.

Precautions To Take

• Consume vegetarian protein powders.
• Talk to a registered dietitian and take vitamins, minerals, omega-3 fatty acids, and calcium supplements.
• Get regular check-ups done.

Learn how to lose weight while following a vegetarian diet with easy diet plans with this video. Check it out now to kickstart your weight loss journey the healthy way!

Infographic: How A Vegetarian Diet Can Help With Weight Loss

If you are a diehard meat lover, a vegetarian diet may sound bland. However, a vegetarian diet can be super rich and nutritious when planned right. You can satisfy your meat-loving taste buds with fewer calories and more health benefits. Also, if you wish to lose those pounds from the last Thanksgiving, here’s how a vegetarian diet can help.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Can you get skinny overnight with a vegetarian diet?

No, you cannot become skinny overnight by being on a vegetarian diet. It will require a minimum of 3-4 weeks to show results, depending on your adherence to the diet, workout plan, BMI, current weight, and medical history.

Is the vegetarian diet the healthiest way to eat?

There is no doubt that a well-balanced vegetarian diet is the healthiest way to eat. A vegetarian diet has all the necessary components like calcium, minerals, protein, and vitamins required for the healthy functioning of your body.

Do vegetarians get enough protein?

Meat and eggs are rich sources of protein. But vegetarians can cover their daily requirements of protein with different grains and legumes. Research says that an entire daily meal need not be protein-based. As long as your body gets its quota of 55 g of protein every day, you are good.

Are vegetarians skinnier?

No, not always. Vegetarians and vegans also have a lot of junk food options, which can also lead to weight gain. Eating healthy vegetarian food, working out, practicing portion control, and getting proper rest is key to losing weight and staying fit.

Are vegetarians really healthier in the long run?

Vegetarians are healthier than non-vegetarians in the long run. A wholesome vegetarian meal includes all the necessary components required for a healthy body and mind. When the calorie consumption is less, obesity and other chronic disorders are kept at bay. Vegetarians are high on energy and less prone to common ailments like diabetes and high blood pressure. They are usually fit, disease-free, and energetic.

What’s so good about a vegetarian diet?

Everything! A vegetarian diet includes wholesome and balanced foods that get digested easily and boost metabolism. It is often the best solution to combat chronic disorders, obesity, allergies, blood pressure, and skin diseases. It lowers the risk of cancer and helps women with hormonal imbalances. Vegetarians are also calmer and live a longer, healthier life when compared to non-vegetarians.

What is the beginner vegetarian shopping list?

You can buy fruits, vegetables, whole grains, nuts, seeds, healthy fats and oils, dairy, herbs, and spices. Avoid red meat, white meat, and eggs.

Can vegetarian diets lead to nutritional deficiencies?

If a vegetarian diet is not balanced and fails to fulfill the necessary nutritional requirements, it could lead to various deficiencies. Studies have shown that many vegetarians end up with protein deficiencies and lack long-chain fatty acids and vitamins A, D, and B12 in their diet. Lack of nutrition can also lead to calcium, iron, and zinc deficiencies.
But that does not make the vegetarian diet the culprit. It’s the wrong food choices. A wholesome vegetarian meal can never go wrong. Including fiber-rich and antioxidant-rich foods in your meal, getting your complete dose of nutrition, and thinking before eating will keep deficiencies at bay.

What is the difference between vegetarian and vegan diets?

There are a lot of differences between vegans and vegetarians. Vegans do not consume all animal products such as meat, poultry, honey, dairy, etc., while vegetarians consume honey and dairy products.

Illustration: Vegetarian Diet Plan For Weight Loss – Foods List Diet Chart & Precautions

Image: Stable Diffusion/StyleCraze Design Team

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Dr. Geeta DharmattiMSc, PhD

 

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.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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