Vegetarian weight loss meal plan

– All meals are modeled after the plate method to include about 1 cup of carbohydrates or starches, 3 to 4 ounces of protein, and an unlimited amount of non‐starchy vegetables. Limit added fats from salad dressings and oils to about 2 tsp per meal.

– As a vegetarian, it is a good idea to take a standard, generic multivitamin containing vitamin B12, iron, and calcium. Look for one with no more than 100% of the RDA for vitamins and minerals it contains.

vegetarian meal plan for weight loss

– Beverages should be low- or no–calorie, such as water, unsweetened hot or iced tea, coffee, light lemonade, diet soda, Crystal Light, carbonated water, or black coffee.

-Aim to eat a meal or snack every 3 to 5 hours. Avoid getting overly hungry. Use the hunger/fullness scale as your guide: start your meal at a 3, end your meal at a 7 (on a scale of 1 to 10). Remember to eat a snack within 30 minutes after exercise.


Vegetarian meal plan for weight loss

Day 1

BreakfastEgg “McMuffin” Sandwich
‐ 1 toasted whole wheat English muffin
‐ Stuffed with: 3 tomato slices, 2 scrambled eggs (cooked with Pam in a non‐stick skillet)
Serve with
: 1 cup strawberries
LunchChopped Salad
4 cups mixed greens salad with ¼ cup each almonds, tomatoes, beets, wax beans, asparagus slices, mushrooms, peppers, snow peas, and topped with 2 Tbsp. balsamic vinegar and ½ Tbsp. olive oil.
Serve with:
‐ 1 cup sliced strawberries, blueberries, raspberries
‐ 1/2 cup cottage cheese
DinnerMushroom Quesadilla
- 2 whole wheat tortillas
- ½ cup grilled mushrooms and onions
- 1 ½ ounces Kraft 2% reduced fat sharp cheddar cheese
- 8 Tbsp. salsa
- 1 Tbsp. reduced fat sour cream
‐ 1 whole orange

Nutrient Breakdown:
Calories: 1398; Fat: 57g (13.6g saturated, 27g monounsaturated, 9g polyunsaturated); Protein: 93g; Carbohydrates: 142g; Cholesterol: 314mg; Fiber: 37g; Sodium: 3166 mg

Day 2

BreakfastCereal with Berries and Almonds
‐ 1 cup shredded wheat
‐ 1 cup skim milk
‐ ½ cup blueberries
‐ 3 Tbsp sliced almonds
LunchCheese & Tomato Paini
- 2 slices from French Baguette
- 1 Tbsp. balsamic vinegar
- 4 large basil leaves
- 4 radicchio leaves
- 4 slices tomato
- 1 slice low fat provolone cheese
Serve with:
10 baby carrots and 3 Tbsp hummus, 1 orange
DinnerVeggie Lasagna

Note: makes 9 servings; 1 serving = about 1 cup
‐ 2 tablespoons canola oil
‐ Veggies: 3/4 cup chopped green bell pepper, 1 package pre-sliced
mushrooms, 1 garlic clove (minced)
‐ 1 (26‐ounce) bottle tomato
‐ basil pasta sauce
‐ Cheese: 1/4 cup grated fresh Parmesan cheese, 1 cup shredded part‐skim
mozzarella cheese, 1 (16-ounce) carton fat-free cottage cheese
‐ Seasonings: 1/4 tsp. salt, ¼ tsp. black pepper, 1tsp. Italian seasoning
‐ 2 large eggs, lightly beaten
‐ 8 cooked lasagna noodles

Sauté bell pepper, mushrooms, and garlic with oil about 5 minutes or until tender.
Stir in seasoning and sauce; simmer 10 minutes.
Combine Parmesan, salt, black pepper, eggs, and cottage cheese.
Spread 1-cup turkey mixt ure in bottom of a 13 x 9‐inch dish coated with cooking spray. Arrange 4 noodles over turkey mixture; top with half of cheese
mixture and 2 cups turkey mixture. Repeat layers, ending with turkey mixture. Sprinkle with mozzarella. Bake at 350° for 45 minutes.
Serve with: 2 cups Mixed greens salad and 2 Tbsp light Italian dressing
Snack‐ 1 small apple spread with almond butter

Nutrient Breakdown:
Calories: 1400; Fat: 40g (13g saturated, 16g monounsaturated, 6g polyunsaturated); Protein:75g; Carbohydrates: 197g; Cholesterol: 114mg; Fiber: 26g; Sodium: 3650 mg

Day 3

BreakfastEnglish Muffin with Peanut Butter
‐ 1 whole wheat English muffin
‐ 2 Tbsp. natural peanut butter (such as Laura Scudder’s)
‐ 1 tsp. honey
‐ 1 cup of skim milk
LunchGrilled Cheese & Tomato Soup
- 2 pieces sourdough bread
- 1 piece reduced fat cheddar cheese
- 1 cup Organic, Low Sodium Tomato Soup (look for the boxed version)
Fill sourdough bread slices with cheese slice. Spray a non stick pan with Olive oil spray and grill.
Serve with:
1 cup sliced watermelon
DinnerBean Burrito
‐ 1 whole wheat tortilla
‐ ½ cup vegetarian refried beans
‐ 1 ounce light shredded cheese
‐ 4 Tbsp. salsa or pico de gallo
‐ 1 Tbsp. light sour cream
Serve with:
‐ 1 cup cooked mushrooms and green peppers
‐ 3 cups tossed mixed green salad with tomatoes, cucumber, and 2 Tbsp. light balsamic dressing
Snack‐ 1 cup plain nonfat Greek yogurtTopped with:
‐ ½ cup berries
‐ 1 tsp honey

Nutrient Breakdown:
Calories: 1398; Fat: 35g (9g saturated, 13g monounsaturated, 8g polyunsaturated); Protein:85g; Carbohydrates: 197g; Cholesterol: 83mg; Fiber: 16g; Sodium: 2613 mg

Day 4

BreakfastApple Quesadilla
- ¼ of a Granny Smith Apple, cored and thinly sliced
- 1 whole wheat flour tortilla
- 1 ounce reduced fat sharp cheddar cheese
Serve with:
6 ounces orange juice
Veggie Burger Sandwich
- 1 Morningstar Veggie Burger patty
- 1 Whole Wheat Hamburger Bun
- 1 slice reduced fat cheese
- 2 slices romaine lettuce
- 2 tomato slices
- 1 tsp. reduced fat mayo
- 1 tsp. mustard
Serve with:
1 cup Greek Salad
(tomato, cucumber, onion, feta cheese)
DinnerSpaghetti with Faux Meat Sauce
‐ 1 cup whole grain spaghetti (such as Barilla Plus)
‐ 4 oz. Morningstar meatless crumbles
(find in Freezer section)
‐ ½ cup tomato sauce
Serve with:
1 cup fresh or frozen green beans and 2 cups tossed green salad
Snack- 1 medium apple cut into slices and spread with 1 Tbsp. natural peanut butter

Nutrient Breakdown:
Calories: 1438 Fat: 43g (14g saturated, 10g monounsaturated, 10g polyunsaturated); Protein: 104g; Carbohydrates: 166g; Cholesterol: 292mg; Fiber: 28g; Sodium: 2482mg

Day 5

BreakfastVanilla Spice Oatmeal

- 1 Tbsp. pecans
- ½ cup old fashioned oats
- ¾ cup + 2 Tbsp water
- 1 Tbsp raisins
- Dash of Vanilla Extract
- Pinch of ground nutmeg
- 1 Tbsp brown sugar
- ¼ cup skim milk
- Dash of ground cinnamon
Lunch1 cup Vegetarian ChiliServe with:
- 1 ½ cups mixed greens salad with 2 Tbsp light salad dressing
- Small piece of cornbread
DinnerBeans & Rice
- ½ cup black beans
- ¾ cup brown rice
- ¼ cup shredded low
‐ fat cheddar
- ½ c. diced tomato
- Lettuce, pepper, picante sauce or fresh salsa
- 1 c. strawberries with 1 cup light vanilla yogurt

Nutrient Breakdown:
Calories: 1398; Fat: 40g (10g saturated, 14g monounsaturated, 7g polyunsaturated); Protein: 95g; Carbohy drates: 170g; Cholesterol: 170mg; Fiber: 16g; Sodium: 1037mg

Day 6

BreakfastStrawberry Smoothie

- ½ ripe banana, cut into chunks, frozen
- 3 medium strawberries, fresh or thawed frozen
- 1 cup skim milk
- 1/8 cup wheat germ
- 1/8 cup unsalted almonds
- 1 tables poon honey
- ¼ tsp vanilla extract
- ½ cup ice water
Combine all ingredients in a blender until smooth
LunchMini Pizza
- 1 oz. (3 Tbsp.) mozzarella
- ½ c. raw mushrooms
- ½ c. tomato sauce
- 2 Whole Wheat pita pocket halves or 2 tortillas Or 2 English
muffin halves (Place toppings on bread, broil or cook in toaster oven)
Serve with:
1 large piece fruit
DinnerVeggie Stir-Fry
- 1 cup thinly sliced bell pepper, carrots, bok choy and snap peas
- Cook in 1 tsp. sesame oil, 1 Tbsp. Low Sodium Soy Sauce, 1 tsp. ginger, and ½ tsp. red chili paste, 1 clove garlic
Serve with:
1 cup brown rice
Snack½ Banana spread with 2 tsp Almond Butter

Nutrient Breakdown:
Calories: 1398; Fat: 40g (10g saturated, 16g monounsaturated, 8g polyunsaturated); Protein: 80g; Carbohydrates: 193g; Cholesterol: 82mg; Fiber: 26g; Sodium: 2405mg

Day 7

Nutrient Breakdown:
Calories:  1398; Fat: 40g (8g saturated, 14g monounsaturated, 12g polyunsaturated); Protein: 78g; Carbohydrates: 196g; Cholesterol: 69mg; Fiber: 36g; Sodium: 2146 mg

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