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7 Day Vegetarian Meal Plan for Weight Loss

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7 Day Vegetarian Meal Plan for Weight Loss

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Losing weight is not an easy task. Fitting in that sleek red dress might be your goal but how to reach it is the real question. One answer that immediately strikes your mind is diet!

But with so many fad diets circulating the internet, one gets confused on which one to choose to shed off those extra pounds. Well, our vote goes for the vegetarian diet!

A significant amount of research has proved the environmental and health benefits of not eating meat. Due to this, people are increasingly getting inclined towards a vegetarian diet. 

In fact, some studies have calculated vegetarian people to be 18% of the entire population. While some people avoid meat for animal welfare, others stay away to prevent chronic diseases. 

Here is a detailed guide on a vegetarian diet meal plan for you to lose weight. 

Getting to Know Vegetarian Diet

Vegetarian diets exclude meat, fish, and poultry; some even exclude eggs and dairy. It incorporates low-calorie and nutrient-dense foods, which promote weight loss. 

In her video, Whitney E. RD, a registered dietitian, says that “Losing weight is the product of a balanced diet and positive behavior. Cutting out a major food group from your diet is going to help you lose weight.” But if you want to lose weight in the long run, you need to choose a diet with a healthy eating pattern that is enjoyable and sustainable. That’s where vegetarian foods come for help!

It is crucial to plan carefully before starting a diet. A healthy vegetarian diet plan can fulfill the needs of all ages. The key is to be fully aware of the nutrition you are taking. 

Vegetarianism has many forms to choose from as per your lifestyle and body requirements. Here are a couple of variations to this diet:

  • Lacto-ovo-vegetarian diet: allows fish and dairy products.
  • Lacto-vegetarian diet: allows dairy products.
  • Ovo-vegetarian diet: allows eggs.
  • Pescatarian diet: allows fish and the occasional intake of eggs and dairy products.
  • Flexitarian diet: allows the occasional intake of meat, fish, and poultry. 
  • Vegan diet: does not include animal-derived products, even honey.

The research suggests that vegetarians have better diet quality than meat-eaters. This includes a high percentage of fiber, magnesium, vitamin E, and vitamin C. These elements blend to make a healthy diet.

Here are all the benefits you can gain by following a vegetarian diet plan. 

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1. Supports Heart Health

Research suggests that vegetarians may have one-third lower chances of getting admitted into a hospital due to heart disease.  

A study included 76 participants to test the relationship between a vegetarian diet and unhealthy fats. The study concluded that a vegetarian diet is low on triglycerides, bad cholesterol, and total cholesterol levels. This explains why vegetarians have better heart health than others. 

2. Lowers Cancer Risk

The vegetarian diet has also been linked to a lower risk of cancer. People who consume vegetarian foods are less likely to have breast, colon, stomach, and rectum cancers.

According to a research, a vegetarian diet lowers the mortality rate. Some studies claim that the lower risk of cancer may be due to the increased intake of fruits and fresh vegetables.

3. Keeps Blood Sugar Levels Controlled

A healthy vegetarian diet plan can help prevent or treat type-2 diabetes. Vegetarian foods are low-glycemic foods like wheat, nuts, or legumes that control blood sugar levels. A review of six studies showed that people with type-2 diabetes witnessed a significant improvement in their blood sugar levels after following a vegetarian diet plan. 

Another study included 2,918 people who switched to a vegetarian diet. These individuals experienced a 53% lower possibility of diabetes within five years.

4. Lowers Blood Pressure

Vegetarian foods consist of lower sodium, fat, and cholesterol, positively affecting blood pressure levels. Vegetarians have a more significant part of their diet filled with fruits and vegetables with high potassium concentrations. This may help lower blood pressure levels.

A Cambridge study suggests that vegetarians have a lower blood pressure than meat-eaters.  

5. Improves Asthma Symptoms

Vegetarian diets may help with asthma conditions. According to a Swedish study, a vegetarian diet may help minimize asthma symptoms. 

Plant-based foods are rich in fiber, which is highly associated with improving lung function. It accelerates immune responses by strengthening the gut microbiome. It is generally perceived that animal-based foods can trigger allergies or inflammation. Therefore, removing them from your diet can positively affect asthma symptoms. 

6. Prevents Obesity

Research reviews that a plant-based diet can help prevent obesity and support weight loss. This is because vegetarian foods are more focused on nutrients and are low on calories

While following a vegetarian meal plan, make sure that your food portions are not too big. This should also not include sweetened beverages or junk foods. If you wish to speed up your weight loss process, combining a healthy diet with a weight loss supplement can be helpful. Fat Burner by DMoose suppresses your hunger pangs and increases metabolism to support weight loss.

7. Promotes Bone Health

Countries with a higher percentage of vegetarians have a lower rate of osteoporosis. This is because animal products can extract calcium from your body, leading to weak bones. 

A study on people following a lacto-ovo-vegetarian diet found that the participants only had 18% lesser bone mineral density by 80. On the other hand, meat-eaters had 35% less bone mineral density. 

However, you can improve your bone health by taking multivitamins as well. Multivitamins by DMoose is an excellent product that supports your immune and recovery system. They also help reduce inflammation, resulting in healthy joints.

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Foods to Eat

Choosing vegetarianism for beginners requires you to be fully aware of the foods to plan your meal accordingly. Here are the eight categories of food items that you can consume:

  1. Fruits: Apples, bananas, berries, oranges, melons, pears, peaches
  2. Vegetables: Leafy greens, asparagus, broccoli, tomatoes, carrots
  3. Grains: Quinoa, barley, buckwheat, rice, oats
  4. Legumes: Lentils, beans, peas, chickpeas.
  5. Nuts: Almonds, walnuts, cashews, chestnuts
  6. Seeds: Flaxseeds, chia, and hemp seeds
  7. Healthy fats: Olive oil, avocados
  8. Proteins: Tempeh, tofu, seitan, nutritional yeast, spirulina, eggs, dairy products

Related Article: Foods Containing the Nine Essential Amino Acids That Must Be in Your Diet

7-Day Vegetarian Meal Plan Template

When choosing a diet, it’s important to see if it suits your lifestyle. After that, you should create your weekly vegetarian meal planner. This should include all the nutrients you need to feed your body. 

Dr. Laura Wyness (Ph.D., MSc, BSc, RNutr) explained while exploring the essential nutrients of a vegan diet, “Achieving adequate intakes of some nutrients are more challenging with a vegan diet. These include vitamin B12, vitamin D, long-chain omega-3 fatty acids, calcium, iron, zinc, and iodine.” 

She also explained that genetic and gut bacteria play an important role in obtaining nutrients. This means that every individual is individually suited to thrive on this diet.  

Licensed nutritionist, Jenna Gorham, recommends the 7-day vegetarian diet plan to follow. At the same time, you can follow a sample vegetarian meal plan mentioned below to shed off those extra pounds, but make sure to supplement it with a proper exercise routine. 

Remember that diet and exercise go hand in hand. With that being said, the results won’t show over the week. It requires serious commitment and dedication. You might stumble on the way, but what matters is for you to get back on track. Here’s a sample vegetarian meal plan for you to follow:

Day 1

Breakfast - 1 cup oatmeal, ⅓ cup raspberries, and 1 Tbsp. walnuts (chopped) Take 1 medium apple and 1 Tbsp. peanut butter later in the morning.

Lunch - A whole-wheat veggie wrap 

Dinner - Mushroom-quinoa veggie burger (1 serve).

Snacks - ½ cup nonfat Greek yogurt, 1/4th cup strawberries topped with 1 Tbsp. chia seeds

Total calories: 1,511kcal

Day 2

Breakfast - Baked banana and nuts oatmeal cup (1 serving) with 2 clementines. Take a Greek Yogurt combo later. Include ¾ cup nonfat Greek Yogurt, ½ cup raspberries and 1 Tbsp. chia seeds

Lunch - Vegetable hummus bowl

Dinner - Butternut squash and black bean tostadas

Snacks - A medium apple and 2 Tbsp. of peanut butter

Total calories: 1,507kcal

Day 3

Breakfast - Baked banana and nuts oatmeal cups with 1 medium apple. Take a hard-boiled egg with ¼ sliced avocado.

Lunch - Vegetable hummus bowl

Dinner - Tomato bail pasta topped with parmesan cheese and 2 slices of whole-wheat baguette

Snacks - 1 cup nonfat Greek yogurt topped with ½ cup raspberries and 1 Tbsp. chia seeds

Total calories: 1,484kcal 

Day 4

Breakfast - Baked banana and nuts oatmeal cups with 1 medium apple. Take a hard-boiled egg with ¼ sliced avocado.

Lunch - Vegetable hummus bowl with a medium banana

Dinner - Stuffed potatoes with salsa and beans. Top it with 2 Tbsp. cheddar cheese and 1 Tbsp. sour cream

Snacks - 1 cup nonfat Greek yogurt and 2 clementines.

Total calories: 1,501kcal

Day 5

Breakfast - Avocado-egg toast and 1 clementine.Take 1 cup nonfat Greek yogurt topped with ½ cup raspberries and 1 Tbsp. chia seeds later

Lunch - 1 serving of vegetable hummus bowl

Dinner - Tofu with Wild Rice Pilaf and some pine nuts 

Dessert/Supper - Vegetarian tikka masala and ¾ cup brown rice (1 serving)

Snacks - 1 medium apple and 1 Tbsp. peanut butter

Total calories: 1,500kcal

Day 6

Breakfast -  1 cup nonfat Greek yogurt topped with ½ cup raspberries and 1 Tbsp. chopped walnuts. Take 1 cup cucumber slices and ⅓ cup hummus later

Lunch - Whole-wheat veggie wrap

Dinner - Beefless vegan tacos (1 serving)

Snacks - 1 medium apple and 1 Tbsp. peanut butter

Total calories: 1,499kcal

Day 7

Breakfast - ½ cup oatmeals cooked in ½ cup skim milk and ½ cup water. Topped with ½ medium apple, sliced and 1 Tbsp chopped walnuts. Take one medium apple and 1 Tbsp. peanut butter later.

Lunch - Whole-wheat veggie wrap

Dinner - Curried chickpea stew and 1 4” diameter whole-wheat pita

Snacks - A hard-boiled egg and ¼ avocado, sliced.

Total calories: 1,478kcal

Bottom Line

Vegetarian diet meals are an excellent way to stay healthy, lose weight, and save the environment. By consuming lots of fruits and fresh vegetables, you can ensure a healthy heart strong bones, prevent diabetes, and minimize the risk of obesity.

Make sure to include lots of vegetables, fresh fruits, nuts, and yogurt in your diet. Mixing these vegetarian foods will savor your taste buds while keeping you healthy. Make sure to follow it religiously. At the same time, remember that you won’t lose weight overnight. You need to stay committed and dedicated. The results will show their magic over time! 

Article Sources

  • Neff, Roni A., et al. “Reducing Meat Consumption in the USA: A Nationally Representative Survey of Attitudes and Behaviours.” Public Health Nutrition, vol. 21, no. 10, July 2018, pp. 1835–44. PubMed Central, https://doi.org/10.1017/S1368980017004190.
  • “(PDF) An Estimate of the Number of Vegetarians in the World.” ResearchGate, https://www.researchgate.net/publication/254412281_An_Estimate_of_the_Number_of_Vegetarians_in_the_World. Accessed 19 Dec. 2021. 
  • Pimentel, David, and Marcia Pimentel. “Sustainability of Meat-Based and Plant-Based Diets and the Environment.” The American Journal of Clinical Nutrition, vol. 78, no. 3 Suppl, Sept. 2003, pp. 660S-663S. PubMed, https://doi.org/10.1093/ajcn/78.3.660S
  • Clarys, Peter, et al. “Comparison of Nutritional Quality of the Vegan, Vegetarian, Semi-Vegetarian, Pesco-Vegetarian and Omnivorous Diet.” Nutrients, vol. 6, no. 3, Mar. 2014, pp. 1318–32. PubMed Central, https://doi.org/10.3390/nu6031318
  • Clarys, Peter, et al. “Comparison of Nutritional Quality of the Vegan, Vegetarian, Semi-Vegetarian, Pesco-Vegetarian and Omnivorous Diet.” Nutrients, vol. 6, no. 3, Mar. 2014, pp. 1318–32. PubMed Central, https://doi.org/10.3390/nu6031318
  • De Biase, Simone Grigoletto, et al. “Vegetarian Diet and Cholesterol and Triglycerides Levels.” Arquivos Brasileiros De Cardiologia, vol. 88, no. 1, Jan. 2007, pp. 35–39. PubMed, https://doi.org/10.1590/s0066-782x2007000100006
  • Yokoyama, Yoko, et al. “Vegetarian Diets and Blood Pressure: A Meta-Analysis.” JAMA Internal Medicine, vol. 174, no. 4, Apr. 2014, pp. 577–87. PubMed, https://doi.org/10.1001/jamainternmed.2013.14547
  • Chang, Yao-Jen, et al. “Is Vegetarian Diet Associated with a Lower Risk of Breast Cancer in Taiwanese Women?” BMC Public Health, vol. 17, Oct. 2017, p. 800. PubMed Central, https://doi.org/10.1186/s12889-017-4819-1
  • Orlich, Michael J., et al. “Vegetarian Dietary Patterns and the Risk of Colorectal Cancers.” JAMA Internal Medicine, vol. 175, no. 5, May 2015, pp. 767–76. PubMed, https://doi.org/10.1001/jamainternmed.2015.59
  • Chiu, Tina H. T., et al. “Vegetarian Diet, Change in Dietary Patterns, and Diabetes Risk: A Prospective Study.” Nutrition & Diabetes, vol. 8, no. 1, Mar. 2018, p. 12. PubMed, https://doi.org/10.1038/s41387-018-0022-4
  • Yokoyama, Yoko, et al. “Vegetarian Diets and Glycemic Control in Diabetes: A Systematic Review and Meta-Analysis.” Cardiovascular Diagnosis and Therapy, vol. 4, no. 5, Oct. 2014, pp. 373–82. PubMed Central, https://doi.org/10.3978/j.issn.2223-3652.2014.10.04
  • Turner-McGrievy, Gabrielle, et al. “A Plant-Based Diet for Overweight and Obesity Prevention and Treatment.” Journal of Geriatric Cardiology : JGC, vol. 14, no. 5, May 2017, pp. 369–74. PubMed Central, https://doi.org/10.11909/j.issn.1671-5411.2017.05.002.

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