7 Days Vegetarian Meal Plan For Weight Loss
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About
This 7 Days Vegetarian Meal Plan for Weight Loss is designed to help you shed extra pounds while enjoying delicious, plant-based foods. Each day includes balanced meals rich in fiber, protein, vitamins, and minerals to support a healthy metabolism and keep you full longer. By focusing on low-calorie, high-nutrient options like fruits, vegetables, legumes, and whole grains, this plan promotes natural fat burning without feeling deprived. Whether you're new to vegetarian eating or looking for a fresh start, this weekly guide offers simple, tasty meals that support your weight loss journey in a sustainable and enjoyable way.
1
Breakfast: Oats with Banana & Chia Seeds
Recipe: Cook ½ cup oats in 1 cup water. Add 1 sliced banana, 1 tsp chia seeds, and a pinch of cinnamon.
Lunch: Quinoa Salad
Recipe: Boil ½ cup quinoa. Mix with chopped cucumber, tomato, bell pepper, onion, and lemon juice. Add salt, pepper & olive oil.
Snack: Green Tea + Roasted Chana
Recipe: Brew green tea. Take 1 small bowl roasted chana (unsalted).
Dinner: Moong Dal + Brown Rice + Stir-Fried Veggies
Recipe: Cook moong dal with turmeric & cumin. Pair with 1 cup brown rice and stir-fried beans, carrot, capsicum in olive oil.
Day 2
Breakfast: Poha with Peanuts
Recipe: Rinse poha. Sauté mustard seeds, onion, green chili. Add poha, turmeric, salt, lemon juice, and roasted peanuts.
Lunch: Whole Wheat Roti + Mixed Veg Curry
Recipe: Cook mixed veggies (carrot, beans, peas, cauliflower) in tomato-onion masala. Serve with 2 roti.
Snack: Buttermilk + 1 Apple
Recipe: Blend ½ cup curd with water, cumin powder, and coriander. Add 1 medium apple.
Dinner: Low-Fat Palak Paneer + 1 Roti
Recipe: Blanch spinach, blend with garlic. Cook with onion, tomato, and cubes of grilled low-fat paneer. Serve with roti.
Day 3
Breakfast: Green Smoothie
Recipe: Blend 1 apple, 1 cup spinach, 1 tsp flaxseeds, and 1 cup water.
Lunch: Chickpea Salad
Recipe: Boil chickpeas. Mix with onion, tomato, cucumber, coriander, lemon juice, and black salt.
Snack: Coconut Water + Sprouts
Recipe: Serve 1 glass coconut water with 1 small bowl steamed moong sprouts.
Dinner: Vegetable Upma + Curd
Recipe: Roast suji. Sauté mustard, curry leaves, onion, and vegetables. Add water and suji. Serve with curd.
Day 4
Breakfast: Besan Chilla + Mint Chutney
Recipe: Make a batter of besan, onion, coriander, chili, and salt. Cook like pancake. Serve with mint chutney.
Lunch: Brown Rice + Rajma
Recipe: Soak rajma overnight. Pressure cook with tomato-onion gravy. Serve with brown rice.
Snack: Fruit Salad
Recipe: Combine apple, papaya, watermelon, and kiwi. Add lemon juice and mint.
Dinner: Lauki Sabzi + Phulka
Recipe: Cook bottle gourd in tomato-ginger gravy with minimal oil. Serve with 2 phulka.
Day 5
Breakfast: Muesli + Almond Milk + Berries
Recipe: Soak ½ cup muesli in almond milk. Add berries or banana slices.
Lunch: Vegetable Dalia + Salad
Recipe: Pressure cook dalia with carrot, peas, and beans. Add salt, turmeric, and cumin. Serve with cucumber salad.
Snack: Herbal Tea + Makhana
Recipe: Roast 1 small bowl makhana in ghee and sprinkle black salt. Serve with herbal tea.
Dinner: Mixed Veg Soup + Toast
Recipe: Boil carrot, beans, corn, tomato. Blend half for thickness. Season and serve with multigrain toast.
Day 6
Breakfast: Idli + Sambar
Recipe: Steam fermented rice-idli batter. Serve with sambar made of tuvar dal and veggies.
Lunch: Moong Dal Khichdi + Curd
Recipe: Cook yellow moong dal and rice with turmeric, ginger, and veggies. Serve with low-fat curd.
Snack: Lemon Water + Cucumber Sticks
Recipe: Fresh lemon water with cucumber slices sprinkled with black salt.
Dinner: Tofu Stir Fry + Roti
Recipe: Sauté tofu cubes with bell peppers, onion, garlic, and soy sauce. Serve with 1 multigrain roti.
Day 7
Breakfast: Ragi Porridge + Dry Fruits
Recipe: Cook ragi flour with water and jaggery. Add almonds and raisins.
Lunch: Sprouts Chaat + Roti
Recipe: Steam moong sprouts. Mix with onion, tomato, chaat masala, lemon. Serve with 1 roti.
Snack: Fresh Juice (no sugar) + Nuts
Recipe: Juice of orange/pomegranate. Serve with 4-5 soaked almonds.
Dinner: Vegetable Stew + Red Rice
Recipe: Cook vegetables (carrot, beans, potato) in coconut milk with curry leaves. Serve with red rice.
