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 mam i have wo questions
1.is this diet a healthier option to reduce 15 kg without any side effects?
2.can eggs be substituted instead of milk sometimes?
yes and yes 🙂
hi mam i have two questions
1.will this diet be a healthier option to reduce 15 kg without any sideeffects?
2.can eggs be substituted sometimes instead of milk?
1 cup = how many grams and 1 glass means how much ml in this diet chart
1 cup is 100 gms and 1 glass is 150 ml
Hello,
Mam i am a pcod patient and your pcod diet has helped me in my weight loss. I loss 3kgs and after that i have done ua if diet. And lost 2.5kgs. can you suggest me how i can lose more. I want to lose 10kgs. If you can guide me with your all above mentioned diet. Thank you
you can follow these diets in the same sequence –
1200 calories dietplan for weight loss – https://youtu.be/MhSoodZ76mg
Indian diet plan for weight loss – https://youtu.be/UXkXK93vhaY
Indian diet plan for Fat loss – https://youtu.be/WcOZ2trcfz0
900 calorie diet plan – https://youtu.be/mEnsP6M6eSY
Hello mam i have followed your if diet of 1200kcal for one month. And my 2.5kg has been lose. I still want to lose 10-12kgs. Is this diet okay for me?. Can this help me to reduce 10-12 kgs? I am a pcod patient. And i have followed your pcod diet too
Absolutely loved the diet plan I wish to reduce 15-20 kg weight before my college begins and I am thinking to start it tomorrow teaming it with some workout and yoga schedules.Thank you so much I really pray that this helps.Can you please just clarify that how many days do I follow this plan to reduce 15 kg quickly and maybe some more restrictions if required to do so?
Hi Katyayani , all diet plans work on your body for 25 days , after which the body gets used to the diet and takes it as a routine. so you can continue this after 25 days , check your weight every 4 th day and of you continue tp lose weight , then continue this diet. if you see no weight loss , then you will need to change the diet
Hi,
Is this diet good for a 16 yr old boy, 110 kg and 5’11.
Also, the poha that you mentioned. Is it the dry thin flaked one or the proper traditionally cooked style?
yes its a balanced calorie deficit diet and can be used by you
Hello ma’am . I m 26 years old and my weight us 90 kg . Please suggest something so that i cn lose atleast 7 kg per month
you can use the diet plan mentioned in the article .
Mam my father is 45 years old and at the same time he is a patient of high blood pressure and high cholestrol .Is this diet is safe for him? And also consuming too much dal I mean almost everyday might not affect his uric acid? Pls t
help!
if he has high uric acid , this diet os not for him. check our gout plan. and if he does not have that problem , and you are asking on a prevention basis then check this diet , its the best for his condition – https://www.dietburrp.com/indian-version-of-mediterranean-diet/
Hey my weight is around 70 kg and age is 21 and I have thyroid..I am doing workouts from last few weeks maybe 6-7 I don’t know y but my weight fluctuate so much I am not getting desirable and good results even after doing so much workouts.give me some advice to stop this weight fluctuation
Hi Taniya ,areyoufollowingathyroidfriendly diet?thatisalso very important.
check this – Thyroid diet plan – https://youtu.be/qYX4gsRk_qg
Thyroid remedy – https://youtu.be/2_6sP6gBEHU
hi I started one week weight loss plan .I have a few queries .
1. Fruit -Can i take green apple .
2. Sambar – is there a measurement of how much dal can i use
3.Can i request for the calorie count for this diet .
4.Jowar roti – Can i substitue with wheat flour
5.Vegetables- what are the vegetable i can use
6.Oil-How much oil should i use
7.What excercise should i follow
i am 27yrs and wt is 60kgs
Hi Shankar , check this –
1. Fruit -Can i take green apple .
Yes you can
2. Sambar – is there a measurement of how much dal can i use
keep a soup bowl standard 150 ml bowl . my 1 bowl measurements are 150ml.
3.Can i request for the calorie count for this diet .
this is a 1400 calorie diet plan.
4.Jowar roti – Can i substitue with wheat flour
yes you can.
5.Vegetables- what are the vegetable i can use
all vegetables that are green , yellow , red and orange in colour are good.
6.Oil-How much oil should i use
– 4 tsp in a day. + 1 tsp of ghee
7.What excercise should i follow
45 mins of walking / gym / home workout / power yoga . depending on your interest
Hi!! I am Riya. I am just 17 years old and my weight is 80 kgs. Plz help me as my weight is just increasing day by day. Can u tell me how to contact u??
you can email me your query at care@dietburrp.com
By your above information, I hope my weight reduces. I just have one query, on day 1 can I just drink milk as oats are not available due to lockdown?
yes you can
Your article is full of some really cool information and is very well-written and structured. Really, some of the more useful tips you have shared with us. Keep doing the good work. .
thank you for your kind words . means a lot 🙂
Instead of wheat flakes can we use museli
yes
Hi mam i am 23 year old my weight is 105kg and i want to lose weight because i get over weight (some factor) please help me to loose weight.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi. Mam I’m a homemaker and my daughter is studying 12 and she is 70 kg. Due to her heavy weight she has a lots of medical issues and reducing her weight is like a .?question mark.what can I do for that to reduce her fat belly. Suggest me what can I perform . Kindly help me mam.
check this – school students – https://youtu.be/4V7oezm_-94
College students – https://youtu.be/AzvLIpznqlA
Hi mam, m divya nd my weight is 78 kg nd m 21 yrs old . I want to reduce atleast 15 kg…. i use to drink jeera water daily in the mrng… i also use to drink tea or coffee with brown sugar or green tea also……. i cant follow this diet properly bcz of family prblm… plz tell me what should i dooo…..
you can reduce the quantoty intake of whatever is made at home. you can also workout for 45 mins at home or outside to be able to lose weight
My weight is 65kg i want to lose my weights of 25kg plz suggest me correct diet plan
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Very nice
🙂 thank you for reading at dietburrp.
Hi, mam my name is divya nd m 21 yrs old and my weight is 77 kg. I use to drink jeera water daily or some exercise in evening for 15 to 20 mints.. i also avoid oily food or fast food is this okk for weight loose bcz i want to loose my 10 to 15 kg weight in 2 mnths…… or if follow only 1st dat deit pln on daily basis is that help full for me……. plzz rpl….
follow the entire die plan with a 45 mins workout . that is more helpfil
Hello ma’am after normal delivery I’m not loosing my weight my weight is 68 should I follow this diet,so that I can loose weight mostly I want to loose my belly fat plzzzz help what should I do
check this –
Weight loss during Lactation – https://youtu.be/Qp9vpmY5TVk
How to lose pregnancy weight – https://youtu.be/AgHoaLBhdwQ
Hi ..NAMASTAY….GOOD INFERMATIVE..VIDEO MAM…
🙂 thank ypou for watching. please subscribe to our youtube channel:)
Hello mam my weight is 70 and i m 21 yeras old please give my dite plan i want to loose my weight till 45 kg
you can follow the plan in the article
Ma’am using this 7 day diet plan.in how many days will i be able to lose 10kgs? And is this plan a long term plan.i followed keto and lost 7kgs and when i stopped i have put on to my normal weight so please help to know whether will this really effective even after stopping the plan .BTW your tips are so good and i regret of finding ur channel so late
Hi Nikhila,
Thank you for your kind wors . you must have done our post keto plan afterthe keto was over ,this would help in maintaining the lost weight. even after finishing this diet, you must do our maintenance diet plan to maintain the lost weight
Dietburrp is literally a BEST weight loss community anywhere. I read it very frequently (for my mom, I’m a slim guy).
Hi mam
My name is Sudha and after my deliveries(segerian) I am not reducing my weight. Though I go for walking and aerobics also I M not able to reduce my weight. My age is 41 and weight is 75kgs and overweight of more than 15kgs nearly. So pls suggest me a diet plan.
Hi Sudha,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello mam my weight is 57 and my height is 5.1 inch I want to reduce my weight at least 10 kg . In diet time can I eat 4 marie biscut ?
yes you can have 4 marie biscuits. however, i would ask you t cross check your BMI and set realistic weigh loss goals.
Hello ma’am,
Please tell me how much weight I’ll be able to lose in a week with this diet. I have slipped disc problem so I can’t workout.
with only diet , you will be able to loe 2-3 kgs. but try to be active .
How to lose 20 kgs in 10 days I am 65 kgs and my height is 5.2 inches which diet plan should I prefer my ideal weight is 52 and wanted to lose weight as fast as possible
Hi Sultana ,
If you find any magical diet with this kind of effect kindly share with me as well 🙂 there are no shortcuts for weight loss ! i wish there were , but nope there arent !
i am following 1200 calories diet plan. Can we add oats in this diet plan. how many month can i follow this plan . my current weight is 110kgs. please suggest.
yes you can add oats. you can follow this plan for as long as you continue to lose weight with it.
Suppose if I don’t get jowar,bajra roti,then ragi roti or chapati can do? After 7 days of diet plan if I continue with my original food method ,then I will again gain weight?
I’m having rice at lunch and chapati at night ,usually.
1] yes will do .
2] if you continue to workout for 30- 40 min every day you will maintain the lost weight.
Hello Payal
I your 7 day diet plan for vegetarians . I am also getting remarkable results.,,; Is it necessary to change diet after 1 month.
hi shriya, thanks. you can follow the diet for as long as it gives you results.
Hi.want to loose weight.i am 33 years old n waight is 86..plz want personal diet plan.help me with this
for personalized diet plan – https://www.dietburrp.com/diet-services/
Hello mam, I am 20 years old and my wt is 95.6kg and my height is 5.9inch and I want to reduce wt. To 75kg so can i follow this diet plan to reduce 1 to 1.5 kg wt per week and also I want to ask you that like you mentioned 3-4 items at time so it is Nessasary to eat all that Or there is a choice among them. Thanks
you need to choose 1 between the given options.
I m the mother of 6 months old baby. He is not taking my breast feed. So how can I loose my weight now. I had Caesarean delivery. My weight is 86 and my age is 30 and height is 5.6 This is my second Caesarean delivery. Can I start with walk? Please suggest me diet chart also.
How to lose pregnancy weight – https://youtu.be/AgHoaLBhdwQ
Hi Riya here I have gained my weight because of medicines “sibelium 10mg” because I had migraine ..now am perfectly fine and want to reduce weight .my weight is 80 and am 19 yrs old
hI rIYA ,
YOU can follow the diet pan mentioned in the article, it will surely help you. make sure you workout well.. a 45 mins workout will help you.
Pls ur first video I can’t see help out me,indian Ketogenic plan for one month
Nonveg Keto Diet – https://youtu.be/jZ1SWgKG7tY
Veg Keto – https://youtu.be/dZ16LgLkQc4
Egg keto – https://youtu.be/CaZwpR0fGhI
My name is sunny my age 24 maim mai apna fat loss krna chahta hu bahut paresan hu plzz hme ek axi diet plan dijiye 9125831746 my contact num and whatsapp
You can check this link – https://www.dietburrp.com/diet-services/
I want to take personal diet from you can you pls contact me on this email kausar.khan64@gmail.com
email sent on the adress. meanwhile you can also check this page – https://www.dietburrp.com/diet-services/
Im having pcos problem want to conceive pregnancy I don’t go to any gym I’m vegetarian my weight is 72.5 n am 21 years old
check this – https://youtu.be/ER2KMCCeDWk
Hi I want a special diet plan for losing weight for the student who are living in hostel and have to eat only that food that they give.
Sure , please check this – https://www.dietburrp.com/diet-services/
DietBurrp is literally my favorite blog about weight loss and weight control, I read it every day, and I’m also so grateful I found it helped me not only lose weight but keep it off, hope it helps some others!
Hello Di . M priya . I m 29 years old. N my weight is 90. Nd little thyroid nd piles problm. I have some marriage problms for my weight. Can i follow this diet plan ??? Nd if surely for this, i will definately diet with is plan . Plz reply
Hi ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article or this one – http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
“Dietburrp” is literally the BEST weight loss community anywhere, I read it every day, and I’m also so grateful I found it helped me not only lose weight but keep it off hope it helps some others!
Thank u for the wonderful tips..and it could be helped me
Sure i will do the plan and execute.. Mam one doubt .. If we follow the plan but we are do some exercise or not..
yes . 45 mins workout every day
….. Can we ragi ball at night time
yes
Mam i want to lose my weight but I’m not able to plz mam help me and i want to lose 20kg
Height 175 cm
Weight 88 kg
you can use the diet plan mentioned above or if you wish you can subscribe to our personalized diet services. https://www.dietburrp.com/diet-services/
hi im leave usa i need plan ezay one
https://www.dietburrp.com/diet-services/
can i continue this diet for long?
yes as long as you continue to loe weight with it. This is a balanced diet an can be followed for as long as you wish .
Hi mam plz help me for my diet planning i dont no what can do bech I’m suffering thyroid, PCOD also .
Hi Disha ,
https://www.dietburrp.com/diet-services/ check this page