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Vegetarian Diet for weight loss in 7 days

Vegetarian Diet for weight loss in 7 days
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Tried many options for weight loss. Still, nothing happened??

Demotivated??

No worries..!! We have come up with a solution in which you need to follow this diet plan for a week and you will definitely start losing weight.

In this diet plan, we will be focusing on the calorie count and the nutritional content of the meal which helps in making your stomach feel full and which helps you in losing weight.

The body achieves what the mind believes, so start believing in yourself and stay motivated.

Pen down the important points and the diet plan and start losing weight.

Important points to keep in mind

1. Stay hydrated

The most common factor on which we never focus is to stay hydrated. One must have at least 12 glasses of water in a day to keep yourself hydrated. Having normal temperature water will be like the icing on the cake.

2. Don’t skip meals

A myth every person on a diet has is to skip their meals. Skipping meals will never help you in losing weight rather it will make you gain some weight. The main factor to lose weight is to have 5-6 meals but ina small portion.

3. Exercise

If you want to lose weight fast, you must include 30 minutes of jogging or a brisk walk in your day. You can replace your walk with any 30 minutes workout session.

4. Eat fiber diet

One must include fiber in his meal. HIgh fiber prevents extra absorption of unwanted calories. Fiber also has a high satiety level, which encourages the brain to eat less.

5. Prefer home-cooked meals

There are many restaurants which came in the market which are offering food for dieters, but still, home-cooked food should be your 1st choice as you know how and what you are making. The quality of your meal will not be compromised.

Vegetarian Diet for weight loss in 7 days
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Day 1 of 7 Vegetarian Diet for weight loss:

Empty Stomach:

  • 1 glass of warm water with 1/2 lemon and 2tbsp honey

Breakfast: 8:30 AM

  • Paneer Bhurji with 1 slice of toasted brown bread(without ghee/butter)
  • 1 glass fresh fruit juice

Mid Morning : 11:00 AM

  • 1 cup green tea
  • 1 Marie lite biscuit

Lunch: 1:00 PM

  • 2 Chapatis/ 3/4 cup Rice
  • 1 cup dal
  • a cup vegetable
  • 2 bowl salad
  • 1 cup curd

Mid Evening: 4:00 PM

  • 1 fresh fruit( preferred apple/oranges/pear)

Evening: 6:00 PM

  • 1 cup tea/coffee (preferred without sugar)
  • 25gms nuts

Dinner: 8:00 PM

  • A bowl of vegetable clear soup
  • 1 chapati
  • 1/2 cup dal
  • 1 bowl salad

Nutritional fact for the full day:

1290 Calories51gms Protein28gms Fiber32gms Fat

Day 2 of 7 Vegetarian Diet for weight loss:

Empty Stomach:

  • 1 glass of warm water with 1/2 lemon and 2tbsp honey

Breakfast: 8:30 AM

  • 1 Besan Cheela with mint chutney/curd
  • 1 tea/coffee

Mid-Morning: 11:00 AM

  • 1 cup green tea
  • 2 Digestive biscuits

Lunch: 1:00 PM

  • 2 Chapatis or 3/4 cup Rice
  • A cup of dal
  • 1 bowl salad
  • A cup of curd

Mid-Evening: 4:00 PM

  • 40-50 gms Fresh low fat paneer

Evening: 6:00 PM

  • Coconut water
  • 10 almonds

Dinner: 8:00 PM

  • A bowl of fruit salad
  • 1 chapati
  • A cup of dal
  • 1 bowl salad

Nutritional fact for the full day:

1200 Calories50Gms Protein35Gms Fat30Gms fiber

Day 3 of 7 Vegetarian Diet for weight loss:

Empty Stomach:

  • 1 glass of warm water with 1/2 lemon and 2tbsp honey

Breakfast: 8:30 AM

  • 1 Stuffed Parantha
  • curd

Mid-Morning: 11:00 AM

  • Green Tea
  • 1 biscuit

Lunch: 1:00 PM

  • 2 Chapatis
  • 1 bowl paneer subzi
  • A cup of curd
  • 1 bowl salad

Mid-Evening: 4:00 PM

  • 1 Fruit

Evening: 6:00 PM

  • 1 glass Buttermilk

Dinner: 8:00 PM

  • Khichdi
  • curd
  • 1 bowl salad

Nutritional fact for the full day:

1200 Calories49Gms Protein30Gms Fat35Gms Fiber

Day 4 of 7 Vegetarian Diet for weight loss:

Early Morning:

  • 1 glass warm water with 1/2 lemon and 2tbsp honey.

Morning: 8:00 AM

  • Poha
  • Buttermilk

Mid-Evening: 11:00 AM

  • 1 Fruit

Lunch: 1:00 PM

  • Rice
  • 1 bowl Dal
  • A bowl of Vegetable
  • 1 bowl Salad

Mid-Evening: 4:00 PM

  • 1 Glass shake(any)

Evening: 6:00 PM

  • Sprout Chaat

Dinner: 8:00 PM

  • 1 bowl Dal
  • A cup of curd
  • 1 bowl salad
  • No Chapati

Nutritional fact for the full day:

1240 Calories51Gms Protein30Gms Fat38Gms Fiber

Day 5 of 7 Vegetarian Diet for weight loss:

Early Morning:

  • 1 glass warm water with 1/2 lemon and 2tbsp of honey.

Breakfast: 8:00 AM

  • Oats Chilla
  • Milk/tea/coffee

Mid -Morning: 11:00 AM

  • Fruit

Lunch: 1:00 PM

  • 2 Chapatis
  • 1 bowl dal
  • A bowl of vegetables
  • 1 bowl salad

Mid-Evening: 4:00 PM

  • Green Tea
  • 2 Biscuit

Evening: 6:00 PM

  • 1 bowl sprouts

Dinner: 8:00 PM

  • 1 bowl Chana Chaat
  • 1 Green tea

Nutritional fact for the full day:

1240Gms Calorie47Gms Protein27Gms Fat35Gms Fiber

Day 6 of 7 Vegetarian Diet for weight loss:

Early Morning:

  • 1 glass warm water with 1/2 lemon and 2tbsp honey.

Breakfast: 8:00 AM

  • Grilled Paneer salad
  • 1 Glass fresh juice

Mid-Morning: 11:00 AM

  • 1 fruit

Lunch: 1:00 PM

  • 2 Chapatis
  • 1 bowl Dal
  • A bowl of Vegetable
  • 1 bowl salad

Mid-Evening: 4:00 PM

  • Green tea
  • 2 biscuits

Evening: 6:00 PM

  • 1 small bowl Bhel-puri

Dinner: 8:00 PM

  • vegetable soup
  • 1 chapati
  • A bowl of dal
  • 1 bowl salad

Nutritional fact for the full day:

1300 Calories48Gms Protein30Gms Fat34Gms Fiber

Day 7 of 7 Vegetarian Diet for weight loss:

Early Morning:

  • 1 glass of warm water with 1/2 lemon and 2 tbsp of honey.

Breakfast: 8:00 AM

  • 2 Idli + Sambar
  • Buttermilk

Mid-Morning: 11:00 AM

  • Fruit Chaat

Lunch: 1:00 PM

  • 1 plate vegetable rice
  • A bowl of curd
  • 1 bowl salad

Mid-Evening: 4:00 PM

  • 40Gms fresh paneer

Evening: 6:00 PM

  • Green Tea
  • 2 Biscuits

Dinner: 8:00 PM

  • 1 Subway

Nutritional fact for the full day:

1200 Calories54Gms Protein31Gms Fat40Gms Fat

Summary:

Points to Remember:

  • Do not overeat
  • Size of the bowl/cup should be small
  • Use min. quantity of oil/ghee
  • Drink enough water to stay hydrated
  • Don’t drink water 30minutes before and after a meal
  • Meals should be home-made
  • Avoid eating salt at night
  • Diet Plan may vary with respect to height and weight
  • Have your last meal 4hours before sleep time
  • Can add bran in your chapatis for more fiber
  • Try to have your chapati of 35gms each

REMEMBER YOU CAN’T LOSE YOUR DESIRED WEIGHT IN A WEEK RATHER START YOUR DIET AND DEFINATELY WILL SEE RESULTS IN A MONTH.

If you have a sweet tooth you can have dry figs/anjeer or jaggery(gud) in small quantity after meal.

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