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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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 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.
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 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
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!
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 .
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