Tried a lot of things for weight loss and still saw failure? Looking at the new Keto diet trend, you feel non-vegetarians have upper hand in weight loss than vegetarians? Just because they eat lots of proteins, and fewer carbs do not mean that vegetarians cannot break this weight loss puzzle. All you need to do is wait till you follow these few steps and our diet plan. This 7 days vegetarian diet for weight loss will help you shed 5 to 10 kilos weight quickly. The body achieves what the mind believes. Believe in yourself and take determined steps.
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7 days vegetarian diet for weight loss ( Lose 5 – 10 kg )
Let us now see the 7 days vegetarian diet for weight loss ( Lose 5 – 10 kg ). This diet provides Approximately 1200 kcal and 55 – 60 gms protein.
Day 1 of 7 days vegetarian diet for weight loss
| Time | Menu | Quantity |
|---|---|---|
| Empty stomach | Warm water with ½ lemon juice | 1 glass |
| Breakfast | Oats with milk (no sugar or jaggery) | 1 cup |
| Mid-Morning | Green tea | 1 cup |
| Lunch | Salad | 1 cup |
| Chapatti | 2 no. | |
| Vegetable | 1 cup | |
| Dal | 1 cup | |
| Mid Afternoon | Buttermilk | 1 glass |
| Snack | Khakra | 1 no |
| Tea/Coffee (no sugar) | 1 cup | |
| Dinner | Vegetable Soup | 1 cup |
| Rice | ¾ cup | |
| Dal | 1 cup | |
| Curd | 1 cup | |
| Bed Time | Fruit | 1 no. (100 – 150 gms) |
weight loss diet plans:
- Ketogenic diet plan for weight loss
- Atkins diet for weight loss
- The Indian version of the paleo diet for weight loss
- Zone diet for weight loss
- The Indian version of the Mediterranean diet for weight loss
Day 2 of 7 days vegetarian diet for weight loss
| Time | Menu | Quantity |
| Empty stomach | Jeera water(1 tablespoon jeera boiled in 2 glasses of water) | 1 glass |
| Breakfast | Daliya Upma | 1 cup |
| Curd | 1 cup | |
| Mid-Morning | Fruit | 1 no. |
| Lunch | Salad | 1 cup |
| Jowar Roti | 1 no. | |
| Vegetable | 1 cup | |
| Dal | 1 cup | |
| Mid Afternoon | Low fat Paneer | 40 gms |
| Snack | Moong Dal Chilla | 3 small (3-inch diameter) |
| Tea/Coffee (No sugar) | 1 cup | |
| Dinner | Salad | 1 cup |
| Chapatti | 2 no. | |
| Vegetable | 1 cup | |
| Sprouts | 1 cup | |
| Bed Time | Milk (no cream, no sugar) | 1 cup |
Day 3 of 7 days vegetarian diet for weight loss
| Time | Menu | Quantity |
| Empty stomach | Warm water with lemon juice | 1 glass |
| Breakfast | Tea/coffee (no sugar) | 1 cup |
| Idli | 2 no. | |
| Sambar | 1 cup | |
| Mid-Morning | Buttermilk | 1 glass |
| Lunch | Salad | 1 cup |
| Sprouts | 1 cup | |
| Stuffed vegetable Paratha | 1 no. | |
| Curd | 1 cup | |
| Mid Afternoon | Fruit | 1 no. |
| Snack | Green tea | 1 cup |
| Puffed Rice with vegetables | 1 cup | |
| Dinner | Palak tomato soup | 1 cup |
| Vegetable Khichdi | 1 cup | |
| Buttermilk | 1 glass | |
| Bed Time | Milk (no cream, no sugar) | 1 cup |
Day 4 of 7 days vegetarian diet for weight loss
| Time | Menu | Quantity |
| Empty stomach | Warm water with 1 pinch cinnamon powder | 1 glass |
| Breakfast | Oats chilla | 2 medium size |
| Milk/tea/coffee (no sugar) | 1 cup | |
| Mid-Morning | Fruit | 1 no. |
| Lunch | Vegetable Soup | 1 cup |
| Bajra Roti | 1 no. | |
| Vegetable | 1 cup | |
| Dal | 1 cup | |
| Mid Afternoon | Masala Chaas | 1 glass |
| Snack | Wheat flakes with milk (no sugar) | 3 tbsp flakes in 1 ½ cup milk |
| Dinner | Sprout Paneer Salad with vegetables | 1 ½ cup |
| Chapatti | 2 no. | |
| Green Vegetable | 1 cup | |
| Bed Time | Milk | 1 cup |
Day 5 of 7 days vegetarian diet for weight loss
| Time | Menu | Quantity |
| Empty stomach | Warm water with ½ lemon juice | 1 glass |
| Breakfast | Daliya with milk (no sugar or jaggery) | 1 cup |
| Mid-Morning | Green tea/ barley water | 1 cup/ 1 glass |
| Lunch | Salad | 1 cup |
| Chapatti | 2 no. | |
| Vegetable | 1 cup | |
| Dal | 1 cup | |
| Mid Afternoon | Buttermilk | 1 glass |
| Snack | Khakra | 1 no |
| Tea/Coffee (no sugar) | 1 cup | |
| Dinner | Vegetable Soup | 1 cup |
| Brown Rice | ¾ cup | |
| Sambar | 1 cup | |
| Curd | 1 cup | |
| Bed Time | Fruit | 1 no. (100 – 150 gms) |
Day 6 of 7 days vegetarian diet for weight loss
| Time | Menu | Quantity |
| Empty stomach | Jeera water | 1 glass |
| Breakfast | Boiled Chana | 1 cup |
| Milk/ tea/coffee(no sugar) | 1 cup | |
| Mid-Morning | Fruit | 1 no. |
| Lunch | Salad | 1 cup |
| Jowar Roti | 1 no. | |
| Vegetable | 1 cup | |
| Dal | 1 cup | |
| Mid Afternoon | Low fat Paneer | 40 gms |
| Snack | Poha | ¾ cup |
| Tea/Coffee (No sugar) | 1 cup | |
| Dinner | Salad | 1 cup |
| Chapatti | 2 no. | |
| Vegetable | 1 cup | |
| Kadhi | 1 cup | |
| Bed Time | Milk (no cream, no sugar) | 1 cup |
Day 7 of 7 days vegetarian diet for weight loss
| Time | Menu | Quantity |
| Empty stomach | Warm water with 1 pinch cinnamon powder | 1 glass |
| Breakfast | Sugarfree Muesli with milk | 1 cup |
| Mid-Morning | Grilled Paneer with salad | 40 gms |
| Lunch | Vegetable Soup | 1 cup |
| Dal Khichdi | 1 cup | |
| Vegetable | 1 cup. | |
| Curd | 1 cup | |
| Mid Afternoon | Fruit | 1 no. |
| Snack | Green tea | 1 cup |
| Roasted Mixed Cereal Puffs | 1 cup | |
| Dinner | Green Salad | 1 cup |
| Jowar Roti | 1 no. | |
| Vegetable | 1 cup | |
| Sprouts | 1 cup | |
| Bed Time | Milk (no cream, no sugar) | 1 cup |
Other weight loss diet plans
- Ketogenic diet plan for weight loss
- Atkins diet for weight loss
- The Indian version of the paleo diet for weight loss
- Zone diet for weight loss
- The Indian version of the Mediterranean diet for weight loss
Tips for healthy weight loss:
Before we move on to the 7 days vegetarian diet for weight loss, let us first see some Important tips that will help you in losing 5- 10 kgs weight easily.
Balanced diet:
Each and every meal must have all food groups in balanced amounts. Avoid having an only protein-based or only carb-based menu in 1 meal. Include plenty of colorful vegetables, protein sources like pulses and milk products, complex cereals and appropriate amounts of fats.
Do not skip meals:
Skipping meals starves the body and thus you end up eating more food in the next meal. This leads to weight gain instead of weight loss.
Eat less but more times in a day:
Divide your meals into 5 – 6 small meals. Do not consume only 3 major meals. Eat a small snack in between your 3 major meals namely breakfast, lunch and dinner. Dividing the meals will balance the regular supply of nutrients in the body.
Chew slowly:
Chew your food thoroughly. Chewing sends a hunger satiating signal to the brain. This allows a person to identify that there is no more hunger and to stop eating. With fast chewing the signal to the brain distorts or is delayed, making us eat more than required.
Select home-cooked foods:
You are aware of the ingredients used in the food. You can always modify the high-calorie recipes into low-calorie ones with simple techniques. Outside food is more than single portion size, high calorie and also contains preservatives.
Exclude refined foods:
A simple restriction of sugar in the daily diet plan leads to a major difference. Sugar in excess leads to storage of food in the body in the form of fats. Not only sugar but other refined flours like maida also leads to weight gain.
High fiber:
Select whole grains, fruits, and vegetables. A high fiber diet prevents extra absorption of unwanted calories. Fiber also has a high satiety level, which encourages the brain to eat less.
Antioxidant-rich water:
Consume antioxidant-rich lemon water or cinnamon water or jeera water. This increases the water intake along with balancing the vitamins and minerals requirement throughout the day. The vitamins and antioxidants in the infused water detoxify the body and keep you fresh for the whole day. Read – Top detox water recipes.
Endnote:
To Avail a personalized diet plan for weight loss which would be planned especially for you based on your timings, lifestyle and medical conditions, please see this page – One-week diet consultation.
A few changes in the diet and lifestyle with proper exercise regime will introduce yourself to the new and healthier you. I hope this 7 days vegetarian diet for weight loss helps you in achieving your health goal. If you have any queries related to the diet plans please leave it below in the comments and we will try to help you. All the best!
Hi when u mention roti n rice .. do you mean regular wheat roti n white rice ? Also is it okay to drink coffee once a day with brown sugar ?
yes , yes and yes
Dear Ms Payal,
I am a 48 year old male. I have tried your 7 day Vegetarian Indian Diet for weight loss (1200 Kcal) on two occasions. On both occasions I have lost a little over 5 kgs of weight. Of course, I am an active person and during the diet too I have kept at about 1 hour of walking/ jogging everyday.
Thank you for putting together a very easy to follow and effective diet.
Would be grateful if you can also put out a 7 day Mediterranean diet which is equally effective as I am personally very fond of Mediterranean cuisine.
Warm regards and best wishes
https://www.dietburrp.com/indian-version-of-mediterranean-diet/ Thank you for your kind words .. we are glad we could be of help to you .. we already have this plan .. check the link .
Hello, I am 24yrs and my weight is 75kg with 5.1 height and I am also having pcod but I want to lose 20kgs in 2months so can you please reccomend me a diet plan with a minimum costas I am a student.I am nonvegetarian
20 kgs in 2 months is a very brisk goal , and very impractical and unhealthy . i insist that you follow a healthy chart for permanent weight loss , that helps you increase your immunity and health. the diet plan mentioned in the article is very helpful.
Hlo Mam
I m female. My height is5’4 nd weight 53kg I wanna go down to 48 kg . I m not getting what to eat nd what to not plz tell me some diet normal nd easily available daily ingredients waiting for your answer
whats your age ? if you are 25 + the weight is good enough for your age .. to go below this you must do extensive workout
Hi mam. Its v gud to seeing such diet plans. I have hypo thyroidism, and am 36 yrs female, my height is 5″6, and weight is 93 kgs. I am trying to reduce my weight. Am doing 30 mnts workouts and 1 hr walking daily. I need a diet chart for weight loss quickly please can u suggest me any diet.
https://www.dietburrp.com/indian-diet-plan-hypothyroidism/ check here
U can have salt
in limits yes .
Hi Payal. I am 5’ 4” & weigh 65kg. I would like to loose 5-7kg. I do lots of walking 4-5 times a week & walk 5-7 miles. I have tried everything but my weight is jammed & will not shift. How can I loose that weight?
AM
stuck weight diet plan – https://youtu.be/W-H9sbuzZhU
Reasons for no weight loss – https://youtu.be/iB7fxjXbfb4
check these 2 videos. They will really help you
Hi!
I have ferritin deficiency. My body doesn’t absorb iron, doctors can’t find the reason. Now whenever I try to workout, I get I’ll because of weakness. Pls advice suitable diet plan.
Thanks in advance
Hi Chanchal , if you body doesnt absorb iron , we must first find the reason behind it … coz if the problem lies in absorption , no matter what diet you eat , it will not get absorped
Hii this is neha..i always starv me upto mid day and after that in the evening i have outside foods or over eating homemade foods. So my question is that how to control on that??
Hi Sophiya ,
if you starve yourself , the insulin levels spikes and you tend to feel super hungry and then over eat … this will rather make you gain weight instead of losing , its best to eat your regular meals with controlled portions this will stabilize your hunger and you will maintain a good weight and hormonal status. the diet plan mentioned in the article has helped many , it will help you as well.
Can I skip night dinner. Because recently I started organic bowl. Which is full of salads,
yes you can do that
How much is 1 cup? Is it 8 oz or 5 oz?
1 cup is 100 gms
Hello ,when I am searching for indian diet plan I found this one and it is also comfortable to do ,I am 65 kgs and height 5.3 and want to get back to 55kg .Is this diet plan with one hour walk is enough to reach 55kg . looking forward to ur reply ..
Hi ,
yes this is good to start with .. as move go further , the weight loss rate will decline , that time increase your workout.
glad to read ur pin.definatly i ll follow it.but want to know that should i drink milk at night or not..and can i also take home made paneer for salad dressing and other things..pls do reply..my weight has been stuck n unable to loose it
yes for both your question … please see this for stuck weight – https://www.dietburrp.com/how-to-break-weight-loss-plateau-tips-to-move-the-stuck-weight-loss/
Hi mam i tried many things to loose weight but at the end starts cheating.My weight is 85 and i m 23 years old so which diet plan i should follow to loose weight in healthy way
follow the diet plan mentioned above it will help , the diet is easy to follow and hence the possibilities of fall out are very less.
Can i do this diet along with daily gym
yes .. it will give good results that way
Thanks for sharing this, I will share my feedback after 7 days from tomorrow. Will I lose weight in 7 days if I follow this diet.
sure 🙂 all the best !
The provided information is so helpful to me. Thank you so much for sharing your thoughts. For the weight loss purpose, the consumption of psyllium(Isabgol) will be very useful. Thank you
I am 29 old male having problem of spinal canal stenosis and on doctor suggesting i want to reduce extra fats any diet plan for that
Height 5’6
Weight 75-80 kg
Veg
you can follow this. or take a personal diet plan from us . check this – https://www.dietburrp.com/diet-services/
I was searching for this type of diet plan.. its very effective when you perfom it with all dedication.. as we know any workout is useless without a proper diet.. this is very easy healthy diet plan which is really effectable.
Thank pranav
Hello
This is uday,My height is 5.2,I am 18 years old,Studing Btech-2yer, Basically I am vegetarian, my weight is 97kgs so I am doing hardwork like walking and excersice etc is there any plane to loose the belly fat and fat present in my stomach,
If you are workingout hard , like 1 hour intense , then this diet plan is suitable.