Lose FAT Fast and Easy Using A Vegetarian Diet

A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats and proteins. To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh, tofu and seitan.

• A diet high in fruits and vegetables can produce better cardiovascular health and can dramatically help with weight-loss.
• Potassium, magnesium, and fiber are key nutrients in fruits and vegetables that may boost heart health and overall health.
• Whole foods rather than processed health products are generally the best delivery vehicle for high-quality nutrients.

Tips to lose weight on a vegetarian diet

Several strategies can help promote weight loss on a vegetarian diet, including:

• Filling half of your plate with non-starchy vegetables. Choosing high-fiber veggies, such as broccoli, cauliflower, zucchini, leafy greens, and mushrooms, can help you stay full and decrease calorie intake.
• Incorporating protein at every meal and snack. High-protein vegetarian foods include beans, nuts, seeds, lentils, eggs, dairy products, and soy foods (such as tempeh, tofu, and edamame).
• Opting for complex carbs. These fullness-boosting foods include whole grains, starchy vegetables, fruits, and legumes.
• Watching your portions of high-calorie foods. Pair nuts, seeds, and healthy fats with lower-calorie foods so that you don’t overeat.
• Eating mostly whole foods. Unprocessed foods, such as whole fruits and vegetables, do not have any unnecessary ingredients.
• Limiting highly processed foods. Avoid meat alternatives, frozen meals, and other ultra-processed foods, as they likely host unhealthy additives, extra salt, and added sugar.

7-Day Vegetarian Meal Plan: 1,500 Calories

This 1,500-calorie vegetarian weight-loss meal plan makes it easy to eat your veggies and lose weight.

*Alter the Calorie intake if needed. 1,500 is an example. Some people may have to aim for lower or higher calorie intake. Just depends on you, and how you want to develop your physique.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast (450 calories) 1 cup oatmeal cooked in 2 cup water 1/3 cup raspberries 1 Tbsp. chopped walnuts Top oatmeal with raspberries, walnuts and a pinch of cinnamon.	Breakfast (245 calories) 1 serving Baked Banana-Nut Oatmeal Cups 2 clementine	Breakfast (271 calories) 1 serving Baked Banana-Nut Oatmeal Cups 1 medium apple	Breakfast (271 calories) 1 serving Baked Banana-Nut Oatmeal Cups 1 medium apple	Breakfast (306 calories) 1 serving Avocado-Egg Toast 1 clementine	Breakfast (450 calories) 1 cup oatmeal cooked in 2 cup water 1/2 cup raspberries 1 Tbsp. chopped walnuts Top oatmeal with raspberries, walnuts and a pinch of cinnamon.	Breakfast (322 calories) 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water 1/2 medium apple, diced 1 Tbsp. chopped walnuts
A.M. Snack (190 calories) 1 medium apple 1 Tbsp. peanut butter	A.M. Snack (183 calories) 1/2 cup raspberries 3/4 cup nonfat plain Greek yogurt 1 Tbsp. chia seeds	A.M. Snack (158 calories) 1 hard-boiled egg seasoned with a pinch each of salt and pepper 1/4 avocado, sliced	A.M. Snack (158 calories) 1 hard-boiled egg seasoned with a pinch each of salt and pepper 1/4 avocado, sliced	A.M. Snack (215 calories) 1/2 cup raspberries 1 cup nonfat plain Greek yogurt 1 Tbsp. chia seeds	A.M. Snack (137 calories) 1 cup cucumber slices 1/3 cup hummus	A.M. Snack (190 calories) 1 medium apple 1 Tbsp. peanut butter
Lunch (345 calories) 1 serving Whole-Wheat Veggie Wrap	Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls	Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls	Lunch (465 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls 1 medium banana	Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls	Lunch (345 calories) 1 serving Whole-Wheat Veggie Wrap	Lunch (345 calories) 1 serving Whole-Wheat Veggie Wrap
P.M. Snack (131 calories) 1/2 cup nonfat plain Greek yogurt 1/4 cup sliced strawberries 1 Tbsp. chia seeds	P.M. Snack (296 calories) 1 medium banana 2 Tbsp. peanut butter	P.M. Snack (216 calories) 1 cup nonfat plain Greek yogurt 1/2 cup raspberries 1 Tbsp. chia seeds	P.M. Snack (202 calories) 1 cup nonfat plain Greek yogurt 2 clementines	P.M. Snack (190 calories) 1 medium apple 1 Tbsp. peanut butter	P.M. Snack (190 calories) 1 medium apple 1 Tbsp. peanut butter	P.M. Snack (158 calories) 1 hard-boiled egg seasoned with a pinch each of salt and pepper 1/4 avocado, sliced
Dinner (394 calories) 1 serving Mushroom-Quinoa Veggie Burgers	Dinner (422 calories) 1 serving Butternut Squash & Black Bean Tostadas	Dinner (479 calories) 1 serving One-Pot Tomato Bail Pasta topped with 2 Tbsp. shredded Parmesan cheese 2" slice of whole-wheat baguette	Dinner (405 calories) 1 serving Stuffed Potatoes with Salsa & Beans topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream	Dinner (428 calories) 1 serving Vegetarian Tikka Masala 3/4 cup cooked brown rice	Dinner (360 calories) 1 serving Beefless Vegan Tacos	Dinner (474 calories) 1 serving Curried Chickpea Stew 1 4" diameter whole-wheat pita
Daily Totals: 1,511 calories, 55 g protein, 199 g carbohydrates, 40 g fiber, 60 g fat, 1,339 mg sodium.	Daily Totals: 1,507 calories, 61 g protein, 187 g carbohydrates, 41 g fiber, 67 g fat, 1,456 mg sodium.	Daily Totals: 1,484 calories, 69 g protein, 191 g carbohydrates, 39 g fiber, 56 g fat, 1,709 mg sodium.	Daily Totals: 1,501 calories, 63 g protein, 206 g carbohydrates, 40 g fiber, 55 g fat, 1,394 mg sodium.	Daily Totals: 1,500 calories, 75 g protein, 171 g carbohydrates, 39 g fiber, 65 g fat, 1,354 mg sodium.	Daily Totals: 1,499 calories, 54 g protein, 190 g carbohydrates, 40 g fiber, 66 g fat, 1,565 mg sodium.	Daily Totals: 1,478 calories, 68 g protein, 185 g carbohydrates, 42 g fiber, 57 g fat, 1,639 mg sodium.