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Vegetarian diet plan for weight loss.

Vegetarian diet plan for weight loss.

In this article, we will discuss a vegetarian meal plan for fat loss. Nowadays, we have seen that the popularity of the vegetarian diet has increased in recent years. A well-balanced vegetarian diet can help with weight loss easily and quickly.

In developing this meal plan, we have kept three things in mind. Firstly, the plan is budget-friendly. Secondly, all meals are easy to prepare. And thirdly, the plan is designed to provide balanced nutrition, ensuring that you receive adequate amounts of carbohydrates, proteins, fats, as well as vitamins and minerals.

Always remember to consume 2-3 grams of leucine in every meal because leucine helps with muscle protein synthesis. Muscle protein synthesis refers to the process of building new muscles or maintaining existing ones. By doing so, you can increase your metabolism and accelerate fat loss

This article explains you best vegetarian diet plan for fat loss.

Vegetarian diet plan for weight loss.
Vegetarian diet plan for weight loss.

What is vegetarian diet?

A vegetarian diet is a way of eating that excludes meat, poultry, fish, and other animal-derived products such as eggs and dairy. People follow a vegetarian diet for various reasons, including religion.

There are several types of Vegetarian diets :

  • Vegan – This diet excludes all animal-derived products, including dairy, eggs, and honey.
  • Ovo-vegetarian – This diet includes eggs but not any dairy products.
  • Lacto-vegetarian – This diet includes dairy products but not eggs.
  • Lacto-ovo-vegetarian – This diet includes dairy products and eggs.

Pros and cons of a vegetarian diet?


  • Health benefits – Vegetarian diets have been linked with lower rates of chronic diseases such as obesity, heart disease, and some cancers.
  • Ethical concerns – Many people choose a vegetarian diet for concern for animal welfare.
  • High Nutrients – A well-planned and balanced vegetarian diet can provide a variety of nutrients, including fiber, vitamins, minerals, and antioxidants.


  • Nutrient deficiency – If a vegetarian diet is not well-planned and balanced, individuals may be at risk of nutrient deficiencies.
  • Higher cost – Plant-based protein is so expensive then animal based protein.
  • Personal preference – It’s very difficult to follow vegetarian diet in the long-term.

vegetarian diet for weight loss.

Meal 1 Breakfast.

Firstly, we have 40 grams of oats, which are a good source of complex carbohydrates. They help in controlling blood sugar levels and provide sustained energy throughout the day. Oats are also anti-inflammatory.

Also, take one scoop of whey protein. Whey protein is a good source of leucine, which helps in muscle protein synthesis.

Now, the next thing is peanut butter again it is a convenient source of saturated and unsaturated fats and it is also decent source of protein and it also gives you decent taste in your oatmeal.

And the next thing is 200 ml of milk and again it is a decent source of protein and it’s a decent source of carbs.

How to make it – So oatmeal is so easy to prepare take oat meal in a pen, pour 200 ml milk in it and boil it for 3 to 4 minutes after boiling leave it for a minute and then add whey protein and peanut butter and mix them well and now it is ready to be consumed.


Total calories – 466.
Carbs – 39 g
Protein – 37 g
Fats -18 g

Meal 2 Lunch.

The the first thing we have take in lunch that is 2 tortillas and 200 gm of cooked rice. These both are the good source of carbohydrates that provides your body with energy throughout the days. And provide energy in your workout.

The next thing is one bowl of split grains or lentils or pulses etc. The combination of both tortillas or pulses or rich or pulses. These combination are excellent because it provides you with the complete amino acid profile.

Then the next thing is 50gm of cooked tofu. You can make vegetable of it or if can eat raw you can try for it. So this is a decent source of protein for you.

Then take 50 gram of cheese cottage. And the cheese cottage is decent source of protein and it is also decent source of fats and also contains saturated fats that make that help in making testosterone and it helps in conservation of muscle.


  • Total calories – 614
  • Carbs – 60 g
  • Protein – 26 g
  • Fats – 30 g

Meal 3 pre-workout snack.

This meal will be your pre-workout meal, and we will use fruits as a source of carbohydrates. You can use half a banana and half an apple, and place them in a bowl. Fruits are great pre-workout snacks or meals because they are rich in carbohydrates and help replenish liver glycogen.

Next up is yogurt, which is a good source of probiotics and a decent source of protein. It helps maintain your amino acid profile and blood levels. You will use 150 to 200 grams of yogurt and add 1/2 tablespoon of honey to make it more tasty.


  • Total calories – 256
  • Carbs – 40 g
  • Protein – 6 g
  • Fats – 8 g

Meal 4 Post-workout.

Now that you’re done with your workout, it’s important to provide your body with a good amount of leucine. You can consume whey protein concentrate or whey protein isolate within 1 or 2 hours after your workout.


  • CALORIES – 113
  • Carbs – 1 g
  • Protein – 25 g
  • Fats – 1 g

Meal 5 Dinner.

This is our last meal. You can consume 2 tortillas or 200 grams of cooked rice, which are both good sources of carbohydrates. You can also combine them with one bowl of pulses or any lentils.

The next thing is 25 grams of soya chunks, which are a good source of protein. However, many people have questions about whether consuming soya can increase estrogen levels. If we consume it in limited amount it won’t create any problem in our body.

The next thing is 50 grams of Cheese cottage again. If you cook all these items using a small amount of coconut oil or mustard oil, it won’t result in any loss. Cheese cottage is a good source of protein and fats, which helps in building up testosterone. Along with this meal, you can also have a bowl of salad to get all the necessary micro nutrients, vitamins, and minerals.


  • CALORIES – 597
  • Carbs – 60 g
  • Protein – 33 g
  • Fats – 25 g

This meal plan consists of 2000 calories in which carbohydrates 200 grams, protein 120 grams, and fats 80 grams. Hope This article will help for vegetarian diet.

How do vegetarian lose weight fast.

1. Consume more protein.
2. Increase fiber intake.
3. Avoid processed foods.

Which vegetarian food is best for weight lose.

Meal 1 – 40 gm oats, one scoop whey protein, 1 tablespoon peanut butter 200 ml milk.
Meal 2 – 2 Tortillas, 200gm cooked rice, one bowl of split grains, 50gm tofu, 50 gm cheese cottage.
Meal 3 – Post workout meal 1 scoop whey protein

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