Vegetarian diet Meal Plans – Ways to Lose Weight

A bowl of food on a table

The vegetarian diet and mode of nutrition have become increasingly popular over the recent year or past decade. People are exponentially switching to a vegetarian diet as this diet is essential with low risk of chronic diseases and helps to lose weight. The diet is full of nutrition, and a balanced number of proteins, fat, and carbohydrates are present. The only things to avoid in this diet are processed food and refined carbs. 

Types Of Vegetarian Diet: mainly, four types of meal plans are included in vegetarian diet plans. These include:

1. Vegan diet doesn’t include any animal products like honey, dairy, or eggs.

2. Lacto-vegetarian diet: It includes dairy products but excludes eggs, meat, and other animal-based products

3. Ovo-vegetarian diet: This diet includes eggs but no other animal products

4. Lacto-ovo-vegetarian diet: it slows both dairy and eggs but other animal products are excluded.

A typical vegetarian diet focuses on fruits, vegetables, legumes, whole grains, nuts, and seeds.

Vegetarian Food That Must Be Included In The Diet For Weight Loss:

A plate of food

1. You must include healthy fats in your diet as it is a myth that you should not consume fat. Fat is also one of the essential components that play a role in the body’s proper functioning, given that they are eaten in the required amount. To incorporate fat, you must eat avocado, olive oil, nut jars of butter, cheese, etc.

2. Lean protein is a must for weight loss. Legumes, beans, eggs, Greek yogurt, tofu, edamame are some options to go for.

3. You can prefer starchy vegetables like winter squash, potato, peas, and corn.

4. Non-starchy vegetables that aid in weight loss are bell pepper, broccoli, zucchini, eggplant, carrots, cucumber, celery, etc.

5. Whole grains are extremely nutritious in terms of fiber content like brown rice, millet, barley, quinoa, etc.

6. Eating fruits provide you pleasure to your taste buds and healthy in consumption. Some fruits like oranges, apples, berries, kiwi, mango, citrus fruits are rich in nutrition.

7. You may also intake naturally flavored seltzer, plain coffee, plain tea, fruit-infused water for hydration.

Tips To Lose Weight On Vegetarian Diet Meal Plan

A plate of food on a table

1. Fill half of your plate with non-starchy vegetables that are high in fiber content.

2. Try including protein in every meal as it works on muscles and loses weight.

3. Try to eat whole food more often.

4. Go for complex carbs as they will make you feel full for a longer time.

5. Counting calories is essential; try to remain in a calorie deficit.

6. Avoid or put a limit on highly processed food.


The aforementioned tips and food ideas can help in weight loss if done consistently as a vegetarian diet focuses more on plant nutrition. It is essential to include protein-based products in your meals. Intake of calorie-rich food and processed food should be highly avoided when you’re going on a weight loss journey, and it is essential to keep in mind that not all vegetarian food is healthy. 

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