Best vegetarian diet plan for weight loss – men and women – 5 meals plan | Age 22-50

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If you are a beginner and following a vegetarian diet to reduce your weight, the same principles apply. You need to exercise more, walk more, watch and calculate what you eat and eat less.

 A combination of more exercise and less food will shift those pounds faster than following an exercise or diet program alone.

Following is a best vegetarian diet for men and women, which can help you achieve your weight reduction goal.

It is not uncommon to be low in iron and B vitamins. You may need to take a supplement. There are plenty of vegan and vegetarian brands available.

People sometimes believe that following a vegetarian diet will lead to weight loss.  While this can happen it really depends on what you eat.  Some vegetarians have weight issues as they eat a lot of high fat cheese and other dairy products.

I have compiled some best vegetarian diet plans for beginners living in India and Pakistan or anywhere around the world. It will help anyone to reduce their weight prominently.

Meal plan # 1

1. Breakfast:

a. Wheat bread with peanut butter – I assure that this would just keep you full and also taste good. Peanut butter for the protein content.

b. Sprout salad – Sprouts are rich in protein and fibre and will help you feel full. And also Sprouts are really good for hair strength.

c. Oats – Again high in protein and fibre. Makes a good start for the day.

d. Last but not the least – FRUITS


FRUITS for breakfast would make an ideal start for the day and having them in empty stomach has plenty of benefits. Should definitely try this… Try fruit salad. Mainly with apple, guava, banana, water melon, papaya.

2. Lunch:

a. Have roti or chapathi with any veg side dish. I would prefer phulka over chapathi.

We can try sprout gravy Am not sure about its availability, but in our food court, we get this, which would make a good combination.

b. If you are planning to take rice, try brown rice instead of White rice and again it has the benefits of fibre content. Can have rice in lunch for 3 days a week.

c. Most importantly, should add vegetables in lunch meal. Preferably Cabbage, Beans, Carrot, Leafy vegetables and potato. These are rich in fibre content (except potato). Potato is rich in carbohydrates which is also necessary.

d. We can also try vegetable salad alone.

3. Evening snack:

a. Evening time is crucial as we may tend to try some junk foods. Because by this time we would feel a little hungry.

b. So the best option is to munch on some nuts. Preferably almonds. In a recent research, it has been found that almonds help in reducing the belly fat specifically. So this would make the ideal snack during evening time. And also can have dates with that.

c. Try green tea in the evening.

4. Dinner:

a. I personally felt, having wheat bread with peanut butter for dinner is a better option.

b. Or we can have chapathi again.

c. And the most important thing is to have the dinner at least 3 hours before you sleep or before 8PM.

Most important point is to drink a lot of water throughout the day. Have a water bottle with you.

After having said these points diet alone will not help one to lose weight. Physical activity is a must.
PFB few tips.

1. Hit the gym.
2. If not gym, walk a lot throughout the day wherever possible.
3. Practise yoga.
4. Play a sport.

Meal plan # 2

I’m writing about the Indian diet plan for 4 weeks.

Before I start, few things you need to follow for 4 weeks:

  1. No salt after 7:30
  2. No aerated drinks. Yes that includes even the diet version.
  3. Restrict mango and banana
  4. Restrict potato and rice.
  5. No artificial juices as well.
  6. Half an hour of aerobic exercise daily. If u want to join a gym good enough. But if due to any reason maybe time or money constraint u can’t join a gym. All you need is a comfortable pair of shoes to do some aerobics, a skipping rope to do at least 500 skips (5 sets of 100 skips and increasing it as you go). 1.5 -2 kgs dumbbells for toning your upper body. Just these basic things and you are set.
  7. 20 mins of breathing exercise.

Week 1

8:00 am (as soon as you wake up) – 2 glasses of methi seeds water (soak 1tsp of methi seeds in 2 glasses of water. Strain out the methi seeds and drink the water. Helps a lot in water retention and bloating) 5 soaked almonds with the skin. 1 kali mirch u don’t have to chew it just swallow it down.

9:00 am – 1 toast (brown bread) with any lite butter / hung curd dressing/ salad and chutney

11:30 am – one fruit of your wish

1:30 pm – A small plate of salad before starting the meal.

The fibers in the salad fills u up which in turn prevents false hunger that makes u overeat.

1 bran chapatti (mix wheat flour and wheat bran in equal proportions.) with 1 bowl (normal sized katori) of dal. Generally at my place dal is cooked at night so I used to store the dal made at night for the other days lunch, u can do the same.

5:00 pm – 1cup of milk or tea with 2 biscuits(just marie, no other biscuits)/ 1 small bowl bhuna channa/ 1bowl popcorn ( not the buttery act 2 ones but air popped popcorns without the butter)

7:30 pm –A small plate of salad before starting the meal. 1 bran chappati with 1 k vegetable ( any vegetable not rajmah, channa or kadhi)

8:30 pm – one fruit of your wish

U lose the max in this week because you lose all the water weight and the bloating is gone. The further weeks you are surely going to lose weight but it won’t be this much.

Week 2

8:00 am (as soon as you wake up) – 2 glasses of tulsi leave water ( soak 5 tulsi leaves in 2 glasses of water. Strain out the leaves and drink the water.) 5 soaked almonds with the skin. 1 kali mirch.

9:00 am – 1 toast (brown bread) with amul lite butter / hung curd dressing/ salad and chutney

11:30 am – one fruit of your wish

1:30 pm – A small plate of salad before starting the meal. 1 sandwich (2 brown breads with paneer filling, if you are a vegetarian and egg whites, if you are a non vegetarian.)

5:00 pm – 1cup of milk or tea with 2 biscuits

7:30 pm –A small plate of salad before starting the meal. 1 bran chappati with 1 k vegetable (this week you can take rajmah, channa or kadhi )

8:30 pm – one fruit of your wish

This week I lost just .9kgs

Week 3

8:00 am – 2 glasses of methi seeds water. 5 soaked almonds with the skin. 1 kali mirch.

9:00 am – 1 glass of milk and a fruit

11:30 am – one fruit of your wish

1:30 pm – 1 bran chappati and any vegetable

5:00 pm – 1cup of milk or tea with 2 biscuits/ 1 small bowl bhuna channa/ 1bowl popcorn (not the buttery act 2 ones but air popped popcorns without the butter)

7:30 pm – 3 pcs steamed or roasted chicken or fish + salad (non vegetarians)

Any one of the following for vegetarians:

1. 1 bowl dal .+ 1 bowl curd + salad

2. 1 bowl veg + 1 bowl curd + salad

8:30 pm – one fruit of your wish

Week 4

8:00 am – 2 glasses of methi seeds water. 5 soaked almonds with the skin. 1 kali mirch.

9:00 am – 1 glass of cold coffee and a bb toast

11:30 am – one fruit of your wish

1:30 pm – This week you have a lot of options which you can take alternatively.

1 bowl sprouts + fruits

2 bowl vegetables + salads

1 bowl dalia + 1 bb toast

1 bowl vegetables + 1 bb toast

1 bowl kadhi + 1 quarter plate rice

5:00 pm – 1cup of milk or tea with 2 biscuits/ 1 small bowl bhuna channa/ 1bowl popcorn (not the buttery act 2 ones but air popped popcorns without the butter)

7:30 pm – 1 bran chapatti and 1 bowl vegetable.

8:30 pm – one fruit of your wish

By the end of the month you will definitely lose 3-6 kgs.

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