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 less carbs does 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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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 .
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Balanced diet:
Each and every meal must have all food groups in balanced amounts. Avoid having only protein based or only carb based menu in 1 meal. Include plenty of colourful vegetables, protein sources like pulses and milk products, complex cereals and appropriate amounts of fats.
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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.
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Eat less but more times in a day:
Divide your meals in to 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.
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Chew slowly:
Chew your food thoroughly. Chewing sends 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.
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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.
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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 form of fats. Not only sugar but other refined flours like maida also leads to weight gain.
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High fiber:
Select whole grains, fruits and vegetables. High fiber diet prevents extra absorption of unwanted calories. Fiber also has a high satiety level, which encourages the brain to eat less.
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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 detoxifies the body and keeps you fresh whole day. Read – Top detox water recipes .
Infused water for weight loss
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) |
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 tbspn 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
- Indian version of paleo diet for weight loss
- Zone diet for weight loss
- Indian version of Mediterranean diet for weight loss
End note:
To Avail a personalized diet plan for weight loss which would be planned specially for you based on your timings , lifestyle and medical conditions , please see this page – One week diet consultation.
Few changes in the diet and lifestyle with proper exercise regime will introduce yourself to the new and healthier you. 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 !
I am quite impressed with this simple to do diet plan. Nothing fancy at all. I started today. Hope if I follow it properly I will loose. Anything specific to alter I am 5 feet and 65.7 on a digital scale.
Hi Ameeta ,
thank you for reading at dietburrp . we are glad you liked the plan . do follow it , and let us know if there is anything we can help you with . also make sure that while on this diet , you do a 45 mins walk atleast once a day and 6 times a week . it will help you get much better results .
Hey! I came across your blog randomly and found it really informative. I am a 22-year old south-Indian girl, 5’5 inches tall and around 56 kilos.. My appetite is quite controlled and i don’t eat too much of junk. I work for an MNC and i have a sort of sedentary life. I have some fat around my thighs and i wanna cut down that and get an overall toned body. I am a vegetarian. Can you please suggest a time lined diet-plan with south-Indian food options and also some specific exercises for thighs(I have been doing a bit of yoga but didn’t find much of a change)?
Thanks in advance,
Harinee
Hi Harinee,
the diet plan mentioned above will help . if you want me to plan a diet based on your cuisine and timings , check this page – https://www.dietburrp.com/diet-services/
for reducing fats from hips and thigh , check this – https://www.dietburrp.com/how-to-lose-fat-from-hips-and-thighs/