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.
Image : Copyright: adiruch / 123RF Stock Photo
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. 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.
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!
Weight loss
Mein apne motapa to buth Pareshan hain
I am 24 years old and my weight is 92 kg. My height is 5’7″.my belly fat is too much. That is my problem.
check this – How to burn Fat fast – https://youtu.be/Kgvvsundkos
Flat stomach – https://youtu.be/CkIONf4ui
dont worry follow this diet plan .
I am 41 years old, my weight is 75 kg and my height is 5.4. can I prefer a diet plan?
yes , you can follow this plan
I am 41 years old, my weight is 75kg, my height is 5.4. I want to reduce my belly fat. So can I prefer a strict diet plan?
I am 41 years old and my weight is 75kg and my height is 5.4. I want to reduce my belly fat. So can I prefer a strict diet plan?
I am 41 years old and my weight is 75kg and my height is 5.4. my belly fat is too much. So can I prefer a strict diet plan?
Helo mam… Maine apka veg diet chart 15 days strictly apply Kiya.. exercise aur walk b ho Rai h sth sth me bt weight km ni hua… Half k.g b ni..kya AP bta skte h k aisa kyu hua Kya vjh ho skti h
Plz reply
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intaking. this happens in a lot of cases where despite all efforts you don’t lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity ..
for ex – you have been walking all these days, so now change your activity to swimming / Zumba dancing/skating/ gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kickboxing and pilates work excellently in such cases., I know it’s hard to find time and availability of such sports around you .. but if you want to get there .. you need to find harder !!
I am 35 years old and my weight is 72 kg. My height is 5’4″.my belly fat is too much. That is my problem.
are you working out ? you should, you know …
Mam may i use supplement for weight loss while going to gym
ONLY IF IT IS REALLY NEEDED SHOUD YOIU USE ANY ARTICFICIAL MEANS FOR WEIGHT LOSS
Hi mam i am 19 year old clg girl. My weight is 87.5 so i want to loose 35 more kgs so i kindly request you to make me a diet chart for long time more than a month as my goal is big. I need a weight loss in a healthy way.
So plss make a diet plan for me.as i consulted a daugher they said that my weight gain is bcoz of hormone imbalance so plsss consider it and suggest a diet plan for me.
If you do so I’ll be so grateful to you
Hi Swarna ,
BY hormonal imbalance , do you mean pcod ? check this – https://www.dietburrp.com/indian-diet-plan-for-pcod-pcos/
Hi mam i am 19 year old clg girl .my weight is 87.5kg now i want to loose 35 more kilos as per my weight. So i request you to make a diet chart for me to attain my goal. I want a diet chart for long time more than a month as i want to lose more. I am a shy type girl as i weigh much also being weigh is also unhealthy. So i kindly request you to make a diet chart for me in a healthy way without getting loose muscles if you do so
I’ll be very much grateful to you
Hi ,
I need a high protein and low carb diet.
Male/33/5.8 inch/83 kg
Mam,may i eat chickpeas,moong and one glass of milk in breakfast fast
Yes you can do that . have milk before or after a gap of 1/2 hour
My,-
Gender: Male
Age: 22
Weight: 90KG
Height: 5 feet 4.5 inch
I am too match frustrated for my weight and body shape, but i have no time to care about it. Because i am an IT final year student. I want all types of suggestion from you. Please help me.
You can follow the diet plan in the article.
You can follow the diet plan in the article. along with 45 mins of workout it will help in weight loss. Time is something only you can help your self with .
Hi payal mam i want to lose weight mam give me ur no plz i want personised diet plan
https://www.dietburrp.com/diet-services/
Hello mam…I recently start to following you.. my age is 33 height is 5’2″ weight is 71…bank job busy schedule…help me to weight loss
Thank you so much
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.and here – 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.
I want personal diet plan for serious weight loss
https://www.dietburrp.com/diet-services/
Hello ma’am. My height 180 cm, weight 84 kg. How many calories do I need to burn along with following your diet plan?
check this – https://www.dietburrp.com/how-to-lose-weight-effectively/ you can do your calculations as mentioned here
Hi mam ,मेरा नाम परमजीत हे वजन मेरा 101
लम्बाई-5ft 10 inch है । में Indian army में हूं । में बहुत दिनों से कोशिश कर रहा हूं पर मेरा वजन कम नही हो रहा हे। मुझे 6 महिने के अंदर 35किलो कम करना हे कैसे करूं ।
बहुत कोशिश कीया मगर 3-4 किलो से नीचे नहीं जा रहा । मुझे कोई अलग से diet Lena hai to bataeyai mam.. mein bahut pareshan hu..
https://www.dietburrp.com/indian-vegetarian-diet-plan-lose-weight-7-days-gm-diet/
Hi mam ,मेरा नाम परमजीत हे वजन मेरा 101
लम्बाई-5ft 10 inch है । में Indian army में हूं । में बहुत दिनों से कोशिश कर रहा हूं पर मेरा वजन कम नही हो रहा हे। मुझे 6 महिने के अंदर 35किलो कम करना हे कैसे करूं ।
बहुत कोशिश कीया मगर 3-4 किलो से नीचे नहीं जा रहा । मुझे कोई अलग से diet Lena hai to bataeyai mam.. mein bahut pareshan hu..
https://www.dietburrp.com/indian-vegetarian-diet-plan-lose-weight-7-days-gm-diet/
Mam I am 17 years young my weight is 90 kgs and I am a student of class 11 so what is the perfect diet for me and I am also non-veg.
you can follow this
Hi mam, I’m 22 years old. I’m 61kg, height about 5’3. The only thing bothering me is my belly and arm fat. Can you please let me know what can I do for it?
Thanks.
https://www.dietburrp.com/how-to-lose-arm-fat-fast/
Flat stomach – https://youtu.be/CkIONf4uigI
Hi mam I’m 21yers old and my weight is 77kgs which diet plan I want to follow
You can follow the plan mentioned in the article above.
Thanks for inspirational content. I love your page and it’s been really helpful.
Hello mam iam a mother meri baby 10 moths ki hai to mere liye koi diet plan batayi na plz ke mai diet kis tarah karun
Hiii mam i am veeena from maharashtra ….
My age is 42 years
I want to loss my weight
my weight is 74 kgs
Nd i have to loss my 20 kg weight……
So please maam ap kch bataiye muje diet plan ka ….me ye to aoka diet plan to follow karungi hi agr kch…..or ho to btao na
Maam plzzz
you can use the diet plan mentioned in the article.
Mam my height is 5’9″ and weight is 100 kg. I am 27 year old… Please provide a dite plan.
I have no diabetes or any thing.
You can follow the diet plan in the article.
Mam I am 84 killo please help me. Weight loss
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.
Mam I am 18 years old and I am a student .mam my weight is 74 kg .for one week I was avoiding sugar in coffee.mam can I follow
diet mentioned by u ?
yes you can , it is a balanced diet and will help you in losing healthy weight.
Mam can we eat sweet
Its better avoided. check this – https://www.dietburrp.com/how-to-stop-food-cravings/
Hi mam
I’m Arisha from Pakistan
Age 31
Weight 88
Plz mujhe koi aisa diet plan btaye jis se weight k 7 hair k liye bhi fayed ho mere hair bhi buht teezi se white horahe hain or buht girte hain length bhi shoulder tak he
Plz help kijea ga 4 months baad shadi he .
weight ke liye ager aap yeh wala diet follow karengi to isse baalo ko koi nuksaan nai hoga because ye nutrition acha provide kerti he . aap saat hme dahi aur amla ar ginger bhi consume kariye usse balo ki health imrove hogi
Mujhe 18 kg weight kam karna hai aur baal bhi badhane hai… Plz help
you can use the diet plan mentioned above.
Hello mam iam a mother mere weight 80 above hai to mai kya aap ka bataya hua deit plan use karsakte hun kya isse mere baby ko koi prblm hosakta hai kya
are you breastfeeding ? if yes , use this – https://www.dietburrp.com/weight-loss-diet-plan-for-lactating-mothers-in-india-without-losing-milik-supply/
if you are not breast feeding , you can follow this diet plan
Mai meri age 27 h .mujhe pcos pcod ki pblm h . mujhe 10 kg kam krne h
Plz mujhe diet plan suggest kre
check this – https://www.dietburrp.com/indian-diet-plan-for-pcod-pcos/
Mam my height is 5’2 and weight about 58 and mu age is 24 which plan suits me for weight loss??Thank you mam
you can follow the abpve mentioned plan
Hello Mam,
My height is 5.8, age is 30 and weight is 73kg. What should be the ideal weight according to my age and height? With this diet plan how much I can lose in one month?
hetal you can check your BMI online. with this diet plan you can lose around 4 kgs weight .
This is an informative post. Got a lot of info and details from here. Thank you for sharing this and looking forward to reading more of your post.
Mam my husband is 104kg and his height is 5.6 can u plz suggest how to reduce his weight in one month time?
Hi Sara ,
There is no way of reducing excess way in just 1 month .. however , you can try following our keto diet plans .
1] vegetarian keto – https://www.dietburrp.com/indian-vegetarian-keto-diet-plan-for-weight-loss-veg-keto-diet/
2] Non veg keto – https://www.dietburrp.com/indian-version-of-ketogenic-diet/
hi , can i lose 7 -8 kg in 15 days
with this plan
nope. check this – https://www.dietburrp.com/indian-vegetarian-diet-plan-lose-weight-7-days-gm-diet/
Hi Sara,
Losing weight in just 1 month is really difficult . However, you can try our kketo diet plans. Using this diet , many of our c lients hve claimed to have lost 8 – 10 khgs weight in just 1 month. It may be of help to you too
veg keto – https://www.dietburrp.com/indian-vegetarian-keto-diet-plan-for-weight-loss-veg-keto-diet/
non veg keto – https://www.dietburrp.com/indian-version-of-ketogenic-diet/
Is the above diet same for men and women
Hi Raveena , this is a general calori deficit diet plan , and yes can be followed by any gender.
Mam, mera wait 73 he or muje maynor thelesimiya he to me ye diet plan use kar sakti hu ise wait cam hoga
Hi Ansuya,
You will need a customized diet plan dear.
Hello Mam I am from Assam my baby is 16months old and I breastfed him.. My weight is 86kg and height is 5.3 kg.. We suggest me a diet to loose fat fast.. Can follow keto diet mam
Keto diet during lactation is not recommended. you can check this – Weight loss during Lactation – https://youtu.be/Qp9vpmY5TVk
Hi ma’am, Mai kafi time se weight lose krne ki koshish kr rahi hu bt ho nhi pa raha, kya is diet plan ko follow krne se mera weight rapidly lose ho payega?
Ha ho sakta he ..
Hi mam am 30yrs old I have thyroid but it’s in normal range, my height is 5.1 Nd weight 56 kgs i have a fat in waist n thighs .i want to lose weight can u plz suggest me diet plan. Thank u in advance
You can follow the diet plan mentioned above
Hi madam
I am lubna from Pakistan .i am patent of sle(systamatic lupus arthritis) on 2 storied a day .as my kideny not work properly how can i losse waight my crunt waight is 82 and hight 5″3 plz help mr
Hi Lubna ,
You will require a personalized diet plan , as your KFT needs to be monitored on regular basis.
Hi Payal Ma’m,
My Thyroid was checked in May 2019, as per which, the following was the result:
T3 – 1.15
T4 – 10.60
TSH – 0.58
I take Thyronorm 125 mcg one tablet daily.
My height is 5′ 11 5″.
My weight is 124 kg.
Can you please help me lose weight? I’d also like to know what should be my ideal weight target.
Thanks & Regards,
Ajay Kurichh
Your weight shoud be between 80 – 85 kgs . please see this – https://www.dietburrp.com/diet-services/
I am 32 yr with 78 kg weight. Major time spend at office having sitting work only. I put on 18 kg in 6 years. Need to loose weight.
Hi Jyoti,
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.
I am 22years old
Height 5.6″
Weight 79
How can I reduce my weight ?
I have excess fat on my waist hips and thighs
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.
hie I’m 19 years
weight 55
height 5.1
please mujhe koi achi diet plan suggest kijiye mam
you can try the dirt plan mentioned above.