Losing weight as a vegetarian doesn’t have to be a struggle! With the right meal plan, you can shed those extra kilos while enjoying delicious, nutrient-packed meals. If you weigh around 90 kg and are looking for a healthy, sustainable way to lose weight, this 7-day vegetarian diet plan is designed to help you achieve your goals.
Key Weight Loss Tips
✅ Caloric Deficit: Eat fewer calories than you burn to promote fat loss.
✅ Protein-Packed Meals: Helps preserve muscle mass and keeps you full.
✅ Fiber-Rich Foods: Supports digestion and prevents overeating.
✅ Healthy Fats: Keeps you energized and satisfied throughout the day.
✅ Stay Hydrated: Aim for at least 3 liters of water daily to support metabolism.
✅ Exercise Regularly: Pair this meal plan with strength training and cardio for the best results.
7-Day Vegetarian Weight Loss Diet Plan
Day 1
🍽 Breakfast: Whole wheat toast with scrambled tofu + a cup of green tea
🥜 Mid-Morning Snack: A handful of almonds and walnuts
🥗 Lunch: Chickpea, cherry tomato & cucumber salad with quinoa, drizzled with olive oil dressing
🍦 Evening Snack: Greek yogurt with chia seeds and berries
🍛 Dinner: Brown rice with steamed vegetables and lentil soup
Day 2
🍽 Breakfast: Oats with banana, flaxseeds & a drizzle of honey
🥤 Mid-Morning Snack: Almond milk protein smoothie with spinach & protein powder
🍛 Lunch: Tofu stir-fry with mixed vegetables and quinoa
🥜 Evening Snack: Roasted chickpeas
🍽 Dinner: Grilled paneer with sautéed spinach & quinoa
Day 3
🍮 Breakfast: Chia pudding in almond milk, topped with nuts and berries
🌰 Mid-Morning Snack: A handful of pumpkin and sunflower seeds
🍛 Lunch: Brown rice with kidney bean curry (Rajma) & salad
🥤 Evening Snack: A cup of buttermilk with a handful of makhana (fox nuts)
🍝 Dinner: Zucchini noodles with homemade tomato sauce & grilled mushrooms
Day 4
🥭 Breakfast: Mango smoothie bowl topped with chia seeds & coconut flakes
🍫 Mid-Morning Snack: A square of dark chocolate (80% cacao) & a handful of almonds
🍛 Lunch: Whole wheat roti with spinach dal & cucumber raita
🍏 Evening Snack: Apple with peanut butter
🍽️ Dinner: Grilled tofu with sautéed bell peppers & quinoa
Day 5
🥞 Breakfast: Moong dal chilla (savory pancakes) with mint chutney
🥥 Mid-Morning Snack: Coconut water with soaked chia seeds
🍚 Lunch: Vegetable biryani with cucumber raita
🥕 Evening Snack: Hummus with carrot & cucumber sticks
🥣 Dinner: Mixed bean soup with whole grain toast
Day 6
🍛 Breakfast: Poha (flattened rice) with peanuts & curry leaves
🥄 Mid-Morning Snack: Flaxseeds mixed into Greek yogurt
🍽️ Lunch: Whole wheat chapati with grilled paneer & a fresh salad
🍿 Evening Snack: Roasted makhana (fox nuts) with turmeric
🥢 Dinner: Stir-fried vegetables with brown rice
Day 7
🥞 Breakfast: Besan (gram flour) pancakes with yogurt
🥜 Mid-Morning Snack: A handful of cashews & dates
🍛 Lunch: Soya chunks curry with quinoa & cucumber-tomato salad
🍵 Evening Snack: Nut-based herbal tea
🌯 Dinner: Whole wheat roti with mushroom & spinach stir-fry
Final Thoughts
This vegetarian weight loss diet plan is packed with protein, fiber, and healthy fats, keeping you satisfied, energized, and on track while shedding those extra pounds. Stay committed! Pair this plan with regular exercise like walking, yoga, or strength training for the best results.
Your journey to a healthier, fitter you starts today! 💪🥗