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Beauty, Skin care 7-Day Weight Loss Diet Plan For Vegetarians

7-Day Weight Loss Diet Plan For Vegetarians

By Ridhima Goenka   

“I’m trying to lose weight” are some words you’ve probably said or heard at some point in your life. Maybe it was your colleagues, family members or your friends who have uttered these words with great trepidation, highly concerned about their growing waistline. We are always in search of a magical diet that will get us fast results and slim us down in no time. But out of thousands and ten thousand of diets available, how do you figure what works and what doesn’t for you? And do any of these guarantee results in only seven days?


A vegetarian diet is one of the healthiest approaches to weight loss. Plant-based foods and whole grains help you fill your nutrient requirements without gaining weight. Th reduction of risks of heart diseases is an added benefit of a vegetarian diet. So, if you are a vegetarian or just wish to cut meat from your diet, this 7-day vegetarian weight loss diet will help you lose weight along with boosting your health.

What Is a Vegetarian Diet?

A vegetarian diet is abundant in nutrients such as minerals, calcium, protein, iron, vitamin, zinc, and iodine which are significantly crucial for our body to function rightly. A vegetarian diet proves to be a well-balanced diet that is suitable for anyone of any age – elderly, children, recovering patients, pregnant women, athletes or even lactating mothers.

7-Day Diet Strategy
  • Gradually reduce calorie intake
  • No skipping meals
  • Consumption of a high protein vegetarian diet
  • Avoid having refined sugar
  • Stick to the plan

DAY 1 (1800 Calories)

  • Early Morning (6:00 – 7:00 am) – 2 teaspoons of fenugreek seeds in a glass of water that has been soaked overnight.
  • Breakfast (6:45 – 7:45 am) – One bowl of oats with a banana and ground flaxseeds and one glass of fresh orange juice.
  • Mid Morning (10:15 – 11:15 am) – 1 cup of cut watermelon with 4 almonds
  • Lunch (12:30 – 1:30 pm) – 1 cup of brown rice with grilled tomatoes, onions, tofu and spinach along with 1 cup of buttermilk
  • Post Lunch Snack (3:30 – 4:30 pm) – 1 fresh apple with 1 cup of green tea
  • Dinner (7:00 – 7:30 pm) – 1 cup chickpea curry with 2 small whole wheat flatbreads. Sliced of cucumber, carrot, and beetroot with 1 cup of full-fat warm milk before going to bed.

Fenugreek seeds help in quick metabolism and water will help to flush out toxins in the body. Oats and banana are abundant in fiber. Flaxseeds contain healthy fats which help to reduce inflammation. Oranges have Vitamin C which is essential for a healthy body. Watermelon which is rich in water helps to keep your hunger away. Almonds too are a good source of healthy fats. Brown rice with tofu and other vegetables nourishes your body with fiber, protein, and minerals. Buttermilk will help to digest your food quickly. Green tea contains catechins that scavenge damaging oxygen radicals and an apple will give your body with vitamin A and dietary fiber. Chickpea curry and veggies is a protein-filled dinner. Warm milk before bed helps you to sleep better at night and restores your body for the next day.

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DAY 2 (1500 Calories)

  • Early Morning (6:00 – 7:00 am) – 1 cup of lukewarm water with half lime and 2 teaspoons of organic honey
  • Breakfast (6:45 – 7:45 am) – 1 bowl of multigrain cereal with almonds, apple, dates, and strawberries along with a cup of green tea
  • Mid Morning (10:15 – 11:15 am) – 1/4th cut pineapple with a trace of freshly squeezed lime juice and sea salt
    • Lunch (12:30 – 1:30 pm) – Boiled beans with baby spinach, sliced carrot, and cucumber along with sliced beetroot and light dressing. 1 cup of full-fat yogurt
  • Post Lunch Snack (3:30 – 4:30 pm) – 1 glass of fresh coconut water
  • Dinner (7:00 – 7:30 pm) – Boiled lentils with chili-garlic flavored stir-fried veggies. One cup of warm full-fat milk before bed.

Lime is rich in Vitamin C and honey has anti-bacterial properties. A breakfast with multigrain flakes and fruits gives you a substantial and fulfilling nourishment. Green tea flushes out bad toxins out of your body. Pineapples reduce inflammation and flush out any oxygen radical and hence, aids weight loss. Boiled beans are a perfect source for protein and the veggies nourish your body with healthy carbs, vitamins, and minerals. A full-fat yogurt cup keeps you satiated by supporting digestions and driving hunger pangs away. Coconut water is rich in natural electrolytes that will help you to improve insulin sensitivity, lower cholesterol, and boost metabolism. Lentils are loaded with protein and the veggies which are low in calories are highly nutritious. Warm full-fat milk reduces central fat.

DAY 3 (1200 Calories)

  • Early Morning (6:00 – 7:00 am) – 2 teaspoons of fenugreek seeds in a glass of water that has been soaked overnight
  • Breakfast (6:45 – 7:45 am) – 1 bowl of muesli with blueberries, strawberries, chia seeds and full-fat milk along with 1 teaspoon of organic honey
  • Mid Morning (10:15 – 11:15 am) – 1 multi-grain biscuit with a cup of green tea
  • Lunch (12:30 – 1:30 pm) – 1 bowl of salad containing broccoli, sweet corn, mushroom, cucumber, grilled sweet potato and 1 tablespoon of feta cheese
  • Post Lunch Snack (3:30 – 4:30 pm) – 10 unsalted in-shell pistachios with 1 glass of freshly squeezed orange juice
  • Dinner (7:00 – 7:30 pm) – 1 slice of garlic multi-grain bread with a bowl of butternut squash soup. 1 cup of warm full-fat milk before bed.
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Fenugreek seeds soaked in water will boost metabolism and also flush out harmful toxins from your body. The bowl of muesli with fruits, milk, honey and chia seeds will prevent cravings for at least two hours. Multi-grain biscuits have dietary fibers which prevent excess fat absorption. Green tea contains no calories and toxifies your body. Having a nutrient-rich salad for lunch will satiate you fully. Pistachios have weight loss properties and also are abundant in healthy fats. Orange juice contains vitamin C that neutralizes oxygen radicals. Butternut squash is loaded with potassium and vitamins, whereas multi-grain garlic bread is nutritious in dietary fiber. Full-fat milk will strengthen your bones and help you to sleep better.

DAY 4 (1200 Calories)

  • Early Morning (6:00 – 7:00 am) – 1 glass of warm water with a teaspoon of apple cider vinegar
  • Breakfast (6:45 – 7:45 am) – A tall glass smoothie containing 5 strawberries, 1 banana, and a handful of chia seeds. Drink with 1 low sugar muffin
  • Mid Morning (10:15 – 11:15 am) – 1 fresh apple with 1 cup of green tea
  • Lunch (12:30 – 1:30 pm) – Quinoa salad and 1 cup of yogurt
  • Post Lunch Snack (3:30 – 4:30 pm) – 1/2 bowl of non-butter popcorn with no to limited salt along with a cup of green tea
  • Dinner (7:00 – 7:30 pm) – 1 small bowl of kidney bean chili with a salad of carrot, cucumber, and beetroot. Drink 1 glass of turmeric-infused warm milk before sleeping.

Apple cider vinegar aids in losing weight as it mobilizes fat. A substantial breakfast of fruits, milk, chia seeds and muffin helps you to be fully satisfied. If hungry after breakfast, you can always drink green tea to curb away any hunger pangs. Apple is loaded with vitamins and minerals that help nourish your body. Quinoa salad and a cup of yogurt provide you with dietary fiber, calcium, and other important nutrients. Drinking green tea and eating a half bowl of popcorn 2-3 hours after lunch will help you to smash any junk food cravings. Kidney bean chili is rich in protein and the salad will balance your dinner by providing your body with the required healthy carbs, vitamins, and minerals. Warm milk before bed enables your body to sleep better and be refreshed the next day.


DAY 5 (1500 Calories)

  • Early Morning (6:00 – 7:00 am) – 1 cup of lukewarm water with half lime and 2 teaspoons of organic honey
  • Breakfast (6:45 – 7:45 am) – 4 avocado pesto toasts with a small bowl of watermelon
  • Mid Morning (10:15 – 11:15 am) – 2 whole pieces of walnut, 2 pieces of almonds, 2 dates along with a cup of cinnamon tea
  • Lunch (12:30 – 1:30 pm) – Spinach brown rice with pumpkin and Bengal gram curry. 1 glass of buttermilk
  • Post Lunch Snack (3:30 – 4:30 pm) – 1 small cup of muskmelon
  • Dinner (7:00 – 7:30 pm) – 1 bowl of smoked tofu and kale salad. 1 glass of warm milk infused with turmeric before bed.
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Warm water with lime juice and honey boosts your metabolism and your immunity. Avocados are loaded with healthy fats and the bowl of watermelon will ensure that you don’t go hungry for at least 2-3 hours. Dry fruits with cinnamon tea will revitalize you and also enhance brain activity. Bengal gram is rich in protein and brown rice with veggies have dietary fiber which helps to lose weight. Buttermilk enhances the number of good stomach bacteria that will help you for better digestion. Muskmelon will keep you satiated until dinner. Tofu and kale are rich in protein and also have fat burning properties. Warm milk infused with a pinch of turmeric powder will prevent insomnia.

DAY 6 ( Cheat Day – 2000 Calories)

  • Early Morning (6:00 – 7:00 am) – 1 glass of warm water with a teaspoon of apple cider vinegar
    • Breakfast (6:45 – 7:45 am) – 2 vegan pancakes with 1 glass of freshly squeezed fruit juice
  • Mid Morning (10:15 – 11:15 am) – 2 saltine crackers with a cup of green tea
  • Lunch (12:30 – 1:30 pm) – Lemon chili rice noodles with veggies along with a cup of flavored yogurt
  • Post Lunch Snack (3:30 – 4:30 pm) – Air fried potato and spinach cakes with yogurt/hummus dip
  • Dinner (7:00 – 7:30 pm) – Mushroom risotto with a cup of chocolate mousse

A cheat day is important to sort out the shock your body’s metabolism by consuming extra calories on one day of your 7-day diet. If you fail to do, your metabolism is bound to respite which will cause you to gain weight than losing it. Enjoy some treats keeping in mind not to consume more than 2000 calories.

DAY 7 (1500 Calories)

  • Early Morning (6:00 – 7:00 am) – 1 cup of lukewarm water with half lime and 2 teaspoons of organic honey
  • Breakfast (6:45 – 7:45 am) – 2 slices of banana bread with 4 almonds finished with a cup of green tea
  • Mid Morning (10:15 – 11:15 am) – 1/2 small bowl of grapes
  • Lunch (12:30 – 1:30 pm) – 1 lettuce wrap with a cup of full-fat yogurt
  • Post Lunch Snack (3:30 – 4:30 pm) – 1 small bowl of baby carrots with hummus/yogurt dip
  • Dinner (7:00 – 7:30 pm) – 1 corn, black bean, and spinach enchilada. 1 glass of warm milk before bed.

You will be back to a low-calorie diet. Consume nutrient-rich foods that are low in calories. This will keep your metabolism going and help you maintain the weight that you have lost.

Apart from eating healthy, you must also exercise to lose weight.



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