Due to stress and tension obesity has become a common problem nowadays. So people should include essential nutrients in their balanced diet chart to stay healthy. Eating less can’t help you to lose weight. You will need a proper diet guide for that. So, we have prepared a weight loss diet chart for vegetarians. Here we go…
Keep in mind that there are plenty of nutritious foods such as vitamins, zinc, protein, calcium in vegetarian food. To lose weight it is essential to have a healthy weight loss diet chart for vegetarian.
Know how to lose weight with the help of your weight loss diet chart for vegetarian is here.
SUMMARY:
The weight loss diet chart for vegetarian should include nutrients for weight loss as well as healthy foods.
7-Day Weight Loss Diet Chart For Vegetarians:
Follow this 7-day weight loss diet chart for vegetarians to lose weight effortlessly. The best Indian diet plan consists of…
Day 1:
The Day 1 of the Weight Loss Indian Diet Chart For Vegetarians is…
Early Morning:
- A glass of lemonade or overnight soaked fenugreek seeds Water
Breakfast:
- A cup of fruit juice.
- A banana or an apple.
- A bowl of oats with ground flaxseeds
Morning Snack:
- A few pieces of almonds and a small bowl full of fruits
Lunch:
- One cup full of brown rice with grilled tofu and some spinach, tomatoes, and onions.
Evening Snack:
- A cup of green tea
- Some pieces watermelon
Dinner:
- Two slices of whole wheat bread with a cup full of chickpea curry
- You can also have some slices of beetroot, cucumber, and carrot as a salad.
Day 2:
The Day 2 of the Weight Loss Indian Diet Chart For Vegetarians is…
Early Morning:
- A glass of lukewarm water with 2 teaspoons of organic honey and 1 lime juice.
Breakfast:
- A bowl of multigrain flakes with strawberries, dates, and almonds.
- One banana.
- A cup of freshly made juice.
Morning Snack:
- A bowl of cucumber with Greek yogurt and pink Himalayan salt or black salt
Lunch:
- A salad made of Boiled baby spinach, beans, carrot, and cucumber with a light dressing of lettuce.
Evening Snack:
- One class full of coconut water
Dinner:
- A bowl full of chili-garlic flavored veggies with boiled lentils
Day 3:
The Day 3 of the Weight Loss vegetarian Diet Chart For Vegetarians is…
Early Morning:
- A glass of lemonade or overnight soaked fenugreek seeds Water
Breakfast:
- A cup of muesli with blueberries, chia seeds, strawberries, and 1 teaspoon of organic honey.
Morning Snack:
- A cup of green tea with one multigrain biscuit
Lunch:
- A bowl of salad made of mushroom, broccoli, grilled sweet potato, cucumber, and sweet corn.
Evening Snack:
- Ten pieces of unsalted pistachios
- One cup of freshly made fruit juice
Dinner:
- One slice of garlic multigrain bread
- Butternut squash soup
Day 4:
The Day 4 of the Weight Loss vegetarian Diet Chart For Vegetarians is…
Early Morning:
- A glass of water with one teaspoon apple cider vinegar.
Breakfast:
- Smoothie made of chia seeds, banana, and strawberry.
- One low-sugar carrot muffin and a glass of juice
Morning Snack:
- A cup of green tea
- One guava
Lunch:
- Veggies with quinoa salad
Evening Snack:
- ½ cup of no butter popcorn with very less salt
- A cup of green tea
Dinner:
- Some slices of beetroot, carrot, and cucumber
- A bowl of kidney bean chili
Day 5:
The Day 5 of the Weight Loss vegetarian Diet Chart For Vegetarians is…
Early Morning:
- A glass of lukewarm water with 2 teaspoons of organic honey and 1 lime juice.
Breakfast:
- Avocado pesto toast
- A bowl full of fresh fruits
Morning Snack:
- A cup of cinnamon tea
- Two pieces of walnuts
- Two pieces of almonds and two pieces of dates
Lunch:
- A bowl of Pumpkin and Bengal gram curry
- One cup of spinach and brown rice
Evening Snack:
- One bowl of fresh fruits
Dinner:
- Smoked tofu and kale salad
Day 6:
The Day 6 of the Weight Loss Indian Vegetarian Diet Chart For Vegetarians is…
Early Morning:
- A cup of water with one teaspoon organic honey
Breakfast:
- A glass of freshly made fruit juice
- Two vegan pancakes
Morning Snack:
- A cup of green tea and one saltine cracker
Lunch:
- Lemon chili rice noodles with veggies
Evening Snack:
- Spinach cakes and air fried potato
Dinner:
- Chocolate mousse and mushroom risotto
Day 7:
The Day 7 of the Weight Loss vegetarian Diet Chart For Vegetarians is…
Early Morning:
- A glass of lukewarm water with 2 teaspoons of organic honey and 1 lime juice.
Breakfast:
- A cup of green tea
- Two slices of banana bread and four pieces of almonds
Morning Snack:
- ½ glass of grapes juice
Lunch:
- Lettuce wrap salad
Evening Snack:
- One cup of baby carrots with hummus
Dinner:
- Corn enchilada with one black bean and spinach
Summary:
Daily totals intake must be 177 g carbohydrates, 855 mg sodium, 45 g fat, 36 g protein, 24 g fiber and 1210 calories in your weight loss vegetarian diet chart for vegetarians.
Foods To Eat:
If you are a vegetarian and call it weight loss, there are many delicious foods and beverages that you can lose weight by including in your vegetarian diet for weight loss.
Try to include the following ingredients in your daily diet plan for weight loss:
Vegetables Food Groups: Tomato, Spinach, Brinjal, Mustard greens, Okra, Onion, Bitter gourd, Cauliflower, Mushroom, Cabbage, etc.
Fruits Food Groups: Mango, Papaya, Pomegranate, Guava, Orange, Tamarind, Lychee, Apple, Watermelon, Pear, Plum, Banana, etc.
Dried nuts and seeds: Cashew, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, melon seeds, etc.
Beans: Moong, Soyabean, Rajma, Dal, Gram.
Roots and Tubers: Potatoes, Carrots, Sweet Potatoes, Turnips, Yam.
Grains: Brown Rice, Basmati Rice, Bajra, Kootu, Quinoa, Barley, Maize, Cereal Bread, Amaranth, Sorbet
Dairy food group: Cheese, Curd, Milk, Butter, Ghee
Herbs and spices: garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil, etc.
Healthy Fats Food Groups: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
Vegetarian Protein Sources: tofu, legumes, dairy products, nuts, and seeds are the meat substitutes.
In food and breakfast, attention should be paid to fresh, such foods which are rich in herbs and spices. Additionally, incorporating non-starchy vegetables such as greens, eggplants, or tomatoes into your vegetarian diets provides plenty of fiber that can help you feel satisfied longer after eating.
What To Drink:
An easy way to avoid the intake of extra calories and sugar is to avoid drinking sugary drinks and fruit juices containing sugar. These drinks can be high in both calories and sugar, which can negatively affect weight loss, so include beverages in your vegetarian diet for weight loss that do not contain extra calories and sugar.
Healthy Drink Options Include:
- Water
- Sparkling water
- Teas like Darjeeling, Assam, and Eucalyptus do not have a sweetness
Foods To Avoid:
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. Foods such as candy, fried foods, and soda items not only hinder weight loss efforts but are also harmful to overall health. Foods that are rich in sweetness and are highly processed can increase the risk of chronic diseases. For example, drinking soda, fruit punch, and added sugar-rich juices and sweetened beverages may increase the risk of diabetes, obesity, and heart disease.
Also, if you eat unhealthy foods, it will not reduce your fat which can make your efforts to lose weight difficult. So for good health and weight loss, at least consume the following foods or avoid eating them altogether:
Sweet beverages: soda, fruit juice, sweet tea, sweet lassi, sports drink are unhealthy fats can cause weight gain.
High sugar-rich foods: sugary snacks, candy, ice cream, cookies, rice pudding, pastries, cakes, yogurt, cereal with high sugar, digestive biscuits.
Sweetener: Molasses, Sugar, Honey, Condensed Milk are the reason for the weight gain.
Sweet Sauce: Salad Dressing Sauce, Ketchup, Barbecue Sauce, Sweet Curry
High Fat Foods: Fast foods like Burgers, French Fries, Chips, Fried Foods (highly processed foods), Bhujia, etc are the reason for the weight gain.
Refined Grains: White Bread, White Pasta, Biscuits, high sugar cereals
Transfats: Margarine, Vegetable, Fast Food, Highly Processed Foods are unhealthy fats.
Refined Oil: canola oil, soybean oil, corn oil, grape oil
Although sometimes there is nothing wrong with enjoying these foods, limiting the foods and beverages listed above is good for overall health.
Foods To Eat To Lose Weight:
When it comes to losing weight, heavy workouts and dieting are often advised. It can give you a slim-trim body as a result, but there is no nutritional guarantee. These nourishes do the work of keeping your body fit and healthy. Losing weight is to reduce those calories and balance foods and other things. So, see below some foods to lose weight in your balanced vegetarian diet.
Greek Yogurt:
Hearing the name of the Greek yogurt, many people make their mouths thinking that where will this foreign thing be found from here? But let those who are thinking like this tell them that Greek yogurt is not a foreign thing but a type of our native yogurt.
When you freeze curd, tie the same curd in a vessel and leave it on it for two to three hours. When all the water from the curd will be squeezed, then the same yogurt will become Greek yogurt. People who work out prefer Greek yogurt more than yogurt.
Greek yogurt is a very good source of protein, due to which it helps a lot in reducing weight. A 150 gram yogurt has 130 calories and 11 grams of protein. People who eat Greek yogurt tend to have less hunger than high-fat snacks such as chocolate and crackers. Along with this, people who eat yogurt have 100 calories less than those who eat heavy fat snacks. Due to this your stomach remains full and you feel less hungry but the amount of protein in your body is complete. If you also want to lose weight, then include Greek yogurt in your food.
Berries:
Strawberry, Blueberry, Blackberry, Raspberry, all types of Barry are beneficial for our health. They are rich in minerals, vitamins, and antioxidants which keep the body healthy. The high fiber present in it is very helpful in reducing weight and reducing hunger.
148 grams of blueberries contain 84 calories and 3.6 grams of fiber. Barry is also a good source of pectin. Pectin is a type of dietary fiber that works by slowly emptying the stomach. This keeps your stomach full for a long time and you feel less hungry.
Green Tea:
Rich in antioxidant properties, green tea helps a lot in boosting immunity and protecting the body from various infections. It is also known as an antioxidant. It helps in burning fat and increases metabolism to a great extent.
Chia Seed:
Chia seed, which is counted in the category of Superfood, contains a lot of protein and fiber and there is a very low calorie intake. 28 grams of chia seed contains 4.4 grams of protein and 10.6 grams of fiber with 130 calories. The specialty of chia seed is that it contains flowering fibers. It swells in the stomach causing a feeling of fullness and loss of appetite. Chia seeds spread 10 to 12 times more than their weight and stay in the digestive system for a long time, due to which the person feels hungry.
Paneer:
The next name in this list is the favorite food of most people. Yes! Yes, we are talking about cheese. Cheese is an excellent source of protein. At the same time, it is very important for those who want to lose weight. 226 grams of low-fat cheese contains 28 grams of protein. This is one of the foods for weight loss in the Indian diet plan. This also has many health benefits and healthier alternatives to meat.
Beans:
If there is talk of eating more protein, then the name of legumes is sure to come. Here, legumes mean all legumes and pulses. There are 230 calories in 198 grams of cooked lentils. At the same time, 15.6 grams of fiber and 18 grams of protein are found in it. Like other protein-rich foods, legumes are also helpful in reducing appetite.
Broccoli:
If you are thinking of dieting then broccoli is a very good option for you. Due to its properties, it is placed in the category of star food. Broccoli is a low calorie food, as well as a lot of vitamins and minerals, are also found in it. Along with this, it is a good source of fiber.
Citrus Fruits:
Citrus fruits are very low in calories, which is why things like oranges, lemons, berries are a better option for those wanting to lose weight. These things, rich in vitamin C and fiber, keep your digestive system healthy and keep you satisfied for a long time.
Sprouted Gram:
Sprouted gram- In nourishing the body, no one can equal gram in losing weight. Fiber, protein and vitamins are found in sprouted gram. Sprouted gram is also helpful in reducing cholesterol levels.
Green Leafy Vegetables:
Green leafy vegetables have very small amounts of calories. It not only keeps you healthy but also helps you in reducing weight. It is rich in fiber, which works wonders for your digestive system and also curbs hunger, helping you control your calorie intake. This is one of the foods for weight loss in the Indian diet plan.
Pumpkin:
Pumpkin is most beneficial in green vegetables. If you want to reduce belly fat and obesity, then definitely include pumpkin in the daily vegetarian diet. The nutrients found in pumpkins accelerate weight loss. This is one of the nutritious foods for weight loss in the Indian diet plan.
Ginger And Garlic:
Ginger and garlic are low calorie nutritious foods that are not only the staples of every kitchen but also help in lowering the cholesterol levels in the body. Apart from this, it also helps in treating other chronic diseases like inflammation and diabetes. This is one of the foods for weight loss in the Indian diet plan.
Seeds:
Seeds or Seeds- Seeds should be consumed to reduce belly fat and reduce cholesterol. Consumption of flaxseed, pumpkin seeds reduces obesity rapidly. If you want to lose weight, then include seeds or seeds in the Indian diet plan. This is one of the foods for weight loss in the Indian diet plan.
Pulses:
Yes, lentils. If you want to lose weight and want to eat something good for dinner, then for this you can include lentils in the diet. There are many types of lentils such as lentils, moong, pigeon pea, gram, etc. You can choose them according to your taste. Lentils are a very popular source of protein among vegetarians. Lentils are very low in calories and rich in protein. 100 grams of boiled lentils contain 9 grams of protein, with only 116 calories. This is one of the foods for weight loss in the Indian diet plan.
Peas:
Green peas are a good source of not only protein but also carbohydrates and fiber. It is said that a cup of green peas contains 120 grams of carbs. Peas are also low-fat vegetables and contain zero cholesterol. It can be eaten by adding it to curries, salads, sandwiches, porridge, broth. This is one of the foods for weight loss.
Carrot:
Carrots are one of the fibrous and water-rich food. Which is an ideal food item for those who are in a rush to lose weight quickly. In addition, it is good for your immune system and eyes. This is one of the foods for weight loss.
Sugar Beets:
It has high sugar and very low calorie and is almost fat-free. Since it is rich in fiber, it prevents you from feeling hungry for a long time. In addition, sugar beet is rich in minerals and vitamins and helps to keep you healthy. This is one of the foods for weight loss.
Radish:
Radish contains very few calories, but due to the high fiber in it, after eating it you do not feel hungry for a long time. Fiber helps your stomach to stay full longer and prevents craving. There are only 3.4 grams of carbs in 100 grams of radish. This is one of the foods for weight loss.
Almond:
Start your day with eight to ten almonds. Soak or eat as you like. The unsaturated fats in it i.e. unsaturated fats will keep you energized throughout the day which is good for your body. Also, your cholesterol level will also be under control. This is one of the foods for weight loss.
Dark Chocolate:
What can be better than dark chocolate to increase your metabolism? It pacifies the little hunger that you feel during work. But to keep belly fat down, choose low-sugar dark chocolate. This is one of the foods for weight loss.
Apple:
When it comes to dieting, the apple is the king of foods. If you are hungry and craving sweets, then an apple will solve both of your problems. Along with vitamin C, fiber and antioxidants, apple is a complete meal in itself. and yes! Always eat an apple without peeling because it also has its own benefits. This is one of the foods for weight loss.
Sweet Potato:
Sweet potato is fiber king. More fiber means less body fat. Also, a truth is that throughout the day you need starch to work, and sweet potato works without affecting your daily calorie intake. This is one of the foods for weight loss.
Water:
When you want to lose some weight, water is the best drink. This not only keeps you hydrated but also calms the satiety of your food for a long time. It also avoids the possibility of dehydration and keeps your body fluids balanced.
Coconut Oil:
It is not a good idea to deprive your body of fat completely. This is the reason why you must make any oil a part of your diet. Coconut oil is a good option for healthy fats it is low in calories, easy to digest, and also pocket-friendly. This is one of the foods for weight loss.
Gourd Vegetable:
Gourd family vegetables such as pumpkin, cucumber, squash, loofah, and watermelon are very low in calories. Rich in Vitamin A, it maintains the metabolic rate of the body and also helps in losing weight.
Red Wine:
Half a tequila of wine during digestion keeps digestion fine and is also helpful in burning stomach fat. But it is very important to take care of what and how much you are eating. Otherwise, the weight will start to increase rather than decrease.
Cinnamon:
Perhaps we will surprise you by citing this spice here, but please note that half a teaspoon of cinnamon a day can help to keep your sugar levels stable, reducing the production of insulin, which is usually part of the diet. More happens later. It is widely used in pastries, but can also be used to give foods more flavor – also as a replacement for oils, margarine, butter, and other savory sauces, all in fat and calories. There is too much content in the context.
Coffee:
Yes, coffee now probably comes as a second surprise well, did you know that coffee can actually help you lose weight? Drinking coffee on average 30 to 50 calories per day can cause irritation. People who drink 3 cups of coffee a day are 2% less likely to develop type 30 diabetes. In fact, the chlorogenic acid contained in caffeine may help prevent insulin resistance, which can lead to the onset of diabetes and obesity. And in general, it has also been shown to reduce appetite for food.
Olive Oil:
Yes, we just mentioned it above, and please detest those who say that you should never use this oil in a low calorie diet this is wrong and it is a sin !!! This is a miracle spice that, with lots and lots of benefits, is an anti-inflammatory, anti-oxidant and delicious substance by the way. Just make sure that you buy and consume extra virgin this oil refined variants only lose most of the benefits, and you don’t lose weight with these low quality ones. This is one of the food you should include in your diet plan for weight.
Pear:
A pear provides an average of 6 to 5 grams of fiber, which suppresses appetite. Brazilian medical research has shown that women on a weight loss diet lost more weight than women who took oatmeal biscuits, although both had an equal calorie intake. This is one of the food you should include in your diet plan for weight.
Mushroom:
Did you know that mushrooms contain very small amounts of calories and can be used rather than meat or partially in place of meat to cut down on your total calorie consumption? An average of 100 grams of mushrooms has less than 20 calories and very little fat. If you still want to eat meat, try a dish with sliced mushrooms mixed with beef, and there you have a great dish grilled, perhaps with far fewer calories and fat. Great for losing weight, of course. This is one of the food you should include in your diet plan for weight.
Tomatoes:
This is not surprising when body weight decreases; When you eat tomatoes chemically it happens that the body releases a hormone called cholecystokinin, which actually closes the valves between the stomach and the intestine. As a result, cholecystokinin promotes satiety and you will feel that you want to eat less. Tomatoes also contain oligofructose, a fiber that helps maintain the effects of the cholecystokinin hormone in the stomach. In addition, another component of tomatoes, called lycopene, has antioxidant properties, which can protect your body from pesticide-induced damage. It is also a nutrient that can prevent cancer and is responsible for the red color of tomatoes. 100 grams of fresh tomatoes, 3 tablespoons of extra virgin olive oil, a pair of fresh basil leaves – that’s less than 30 calories, and will it help you lose weight!
Bottom Line:
This weight loss diet chart for a vegetarian diet 7-day meal plan will undoubtedly make your weight loss goal easy.
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James