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Diet plan for vegetarians for weight loss - one week diet chart

Diet plan for vegetarians for weight loss - one week diet chart

Diet plan for vegetarians for weight loss

Diet plan for vegetarians: Are you troubled by your increased weight and looking for surgery or some other way to lose weight? With the help of this article, we will talk about how one can easily lose weight by following a healthy Indian diet. For this you will not even need an expensive gym, medicines or surgery.

Many people leave food and start dieting and exercising to lose weight. Exercising along with dieting will reduce your weight as well as make you weak, which is probably not a good option. The simple way to avoid this is a diet/food that keeps your weight right and keeps you healthy as well as gives your body the right shape.

Let us know what and which diet should be included in the weight loss diet plan.

Diet plan for vegetarians for weight loss

Obesity is a growing issue in the Indian population. Due to the increasing availability of processed foods, obesity and obesity-related chronic diseases such as heart disease and diabetes are on the rise in India.

Here are some tips on what to include in your diet and what foods to avoid and what to include in the diet chart for a week to lose some weight.

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What to eat - healthy foods to eat

If you are a vegetarian and want to lose weight, there are many delicious foods and beverages that you can include in your diet to lose weight.

Try to include the following ingredients in your daily diet plan:

  • Vegetables: Tomato, Spinach, Brinjal, Mustard greens, Bhindi, Onion, Bitter gourd, Cauliflower, Mushroom, Cabbage etc.
  • Fruits: Mango, Papaya, Pomegranate, Guava, Orange, Tamarind, Lychee, Apple, Watermelon, Pear, Plum, Banana etc.
  • Dried fruits and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds, etc.
  • Legumes: Moong, soybean, kidney beans, lentils, chickpeas and chickpeas
  • Roots and Tubers: Potatoes, carrots, sweet potatoes, turnips, yams
  • Grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, buckwheat bread, amaranth, sorghum
  • Dairy products: Cheese, curd, milk, butter, ghee
  • Herbs and Spices: Garlic, Ginger, Cardamom, Cumin, Coriander, Garam Masala, Paprika, Turmeric, Black Pepper, Fenugreek, Basil etc.
  • Healthy Fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
  • Sources of protein: Tofu, legumes, dairy, nuts and seeds

Meals and snacks should focus on fresh, foods that are rich in herbs and spices. Additionally, adding non-starchy vegetables like greens, eggplant or tomatoes to your diet provides plenty of fiber that can help you feel satisfied longer after eating.

What to Drink – Healthy Beverages

An easy way to avoid consuming extra calories and sugar is to avoid sugary sweetened drinks and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss, so include beverages that don't contain added calories and sugar.

Diet plan for vegetarians - Healthy drink options include:

  • Water
  • Sparkling water (soda water)
  • Non-sweetened teas such as Darjeeling, Assam and Nilgiri

What not to eat – Avoid unhealthy foods

Avoid eating and drinking highly processed or processed foods and beverages that are high in sugar and calories, which can sabotage your weight loss efforts. Food items such as candy, fried foods and sodas not only hinder weight loss efforts but are also harmful to overall health. Foods that are rich in sweeteners and heavily processed can increase the risk of developing chronic diseases. For example, drinking soda, fruit punch and juices and sugary drinks with added sugar can increase the risk of developing diabetes, obesity and heart disease.

Also, if you consume unhealthy foods, it will not allow you to lose fat which can make your weight loss efforts difficult. So for good health and weight loss, consume the following foods to a minimum or avoid them altogether:

  • Sweetened beverages: Soda, fruit juice, sweet tea, sweet lassi, sports drinks
  • High-sugar foods: candy, ice cream, cookies, rice pudding, pastries, cakes, yogurt, high-sugar cereals, digestive biscuits
  • Sweetener: Jaggery, sugar, honey, condensed milk
  • Sweet Sauces: Salad Dressing Sauce, Ketchup, Barbecue Sauce, Sweet Curry
  • High-fat foods: Fast food like burgers, French fries, chips, fried foods, bhujia etc.
  • Refined cereals: White bread, white pasta, biscuits
  • Transfects: Margarine, Vegetables, Fast Food, Highly Processed Foods
  • Refined Oils: Canola Oil, Soybean Oil, Corn Oil, Grapefruit Oil

While there is nothing wrong with enjoying these foods occasionally, limiting the foods and beverages listed above is good for overall health.

One week diet chart for weight loss - Diet plan for vegetarians

If you are trying to lose weight then follow the below one week diet chart that focuses on fresh and nutritious food. You can adjust it according to your calorie needs, dietary restrictions and food preferences.


  • Breakfast: Sambar with Brown Rice, Idli
  • Lunch: Cereal bread with mixed vegetables
  • Dinner: Fresh spinach salad with mixed vegetables and tofu curry


  • Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
  • Lunch: Chole curry with brown rice
  • Dinner: Khichdi with sprout salad


  • Breakfast: Milk, apple and cinnamon oatmeal with almond topping
  • Lunch: Grain bread with tofu and mixed vegetables
  • Dinner: Brown rice with vegetables and palak paneer


  • Breakfast: Yogurt with chopped fruits and sunflower seeds
  • Lunch: Cereal bread with vegetables
  • Dinner: Chana Masala with Basmati Rice and Green Salad


  • Breakfast: Vegetable porridge and a glass of milk
  • Lunch: Sambar with brown rice
  • Dinner: Tofu curry with potatoes and mixed vegetables


  • Breakfast: Multigrain Parathas with Avocado and Chopped Papaya
  • Lunch: Salad with Rajma Curry and Quinoa
  • Dinner: Lentil Pancakes with Tofu Tikka Masala


  • Breakfast: Buckwheat porridge with sliced ​​mango
  • Lunch: Vegetable soup with bread
  • Dinner: Vegetable with Spice-Baked Tofu

Drinking water, seltzer or unsweetened tea with and between meals will keep you hydrated without adding extra calories. Apart from this, you can also eat healthy snacks, here we have given some healthy snacks options below.

Healthy snacks option

You can promote weight loss by using healthier snacks in place of high-calorie, high-sugar foods. Doing so will help keep you on track towards your weight loss goals.

Here are some weight loss friendly snack options:

  • Dry fruits
  • Yogurt with chopped fruit
  • Vegetable Chaat
  • Sprout Salad (Sprout Salad)
  • Roasted pumpkin seeds
  • Chopped fruit with nut butter
  • Roasted chickpeas
  • Levantine / Hummus with Vegetables
  • Bean salad
  • Salted popcorn
  • Unsweetened butter
  • Homemade Trail Mix
  • Fennel seeds
  • Fresh fruit with cheese
  • Broth based vegetable soup

If you are thinking of having sweet snacks with evening tea, then you can replace it with the above snack option. It can prove helpful in your weight loss.

Here are 10 easy tips to lose weight:

  1. Eat a high-protein breakfast. Having a high-protein breakfast can help reduce food cravings and calorie consumption.
  2. Avoid sugary drinks and fruit juices: While sugary drinks and fruit juices are the biggest contributors to weight gain, avoiding them can help you lose weight.
  3. Drink water half an hour before a meal. One study showed that drinking water half an hour before a meal helped 44% more weight loss in 3 months.
  4. Choose Weight Loss Friendly Foods: Some foods are very useful for reducing fat like avocado, broccoli, cabbage, leafy vegetables, beans, boiled potatoes etc.
  5. Eat soluble fiber. Studies show that soluble fiber can reduce fat, especially abdominal fat. Fiber supplements like glucomannan are very helpful.
  6. Drink coffee or tea. If you are a coffee or tea drinker, you can drink as much as you want, the caffeine in them can increase your metabolism by 3-11%. Increased metabolism is very helpful in weight loss.
  7. Eat unprocessed foods. Base most of your diet on whole foods. These are healthy, fill you up quickly and are less likely to overeat.
  8. Eat slowly: People who eat fast food tend to gain weight over time, so eating slowly will make you feel full and it also promotes the hormones that reduce weight.
  9. Measure weight quickly. Studies show that people who weigh themselves every day are more likely to lose weight and maintain it for a long time.
  10. Get a good night's sleep: Poor sleep is one of the strongest risk factors for weight gain, so it's important to take care of your sleep.

Losing your weight is not a difficult task and there is no need to starve yourself to do so, you can easily lose weight by following this diet plan. Also, if you are troubled by any medical condition, talk to your doctor before making any changes to your diet. Also by reducing carbs and lowering insulin levels, you can "prepare" your body and brain to lose weight by changing your hormonal environment.

Apart from this, do some exercise or yoga every day, it will prove helpful in your weight loss process.