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7-Day Vegetarian Meal Plan for Weight Loss

MMFF-weight-loss-blog
Mohammed Musavi

Mohammed Musavi

Co-Founder MMFF Fitness.

7-Day Vegetarian Meal Plan for Weight Loss

Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day. Incorporating more plant-based foods into your diet is a great way to boost your health. A vegetarian diet has been shown to be the best diet plan to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer. This diet plan is specially designed for weight loss.
Meal Prep Tip: If you are short on time, you can make the Spiced Chickpea “Nuts” ahead of time. Cover and store at room temperature for up to 2 days.
 
Day 1:
Breakfast (345 calories)
 Oatmeal with Fruit & Nuts
 • 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
 • 1/2 medium apple, diced
 • 2 Tbsp. chopped walnuts
 Top oatmeal with apple, walnuts and a pinch of cinnamon.
A.M. Snack (152 calories)
 • 1/2 medium apple
 • 1 Tbsp. peanut butter
Lunch (362 calories)
 Green salad with Spiced Chickpea “Nuts”
 • 2 cups mixed greens
 • 5 cherry tomatoes, halved
 • 1/2 cup cucumber slices
 • 1/4 cup Spiced Chickpea “Nuts”
 • 2 Tbsp. feta cheese
 Combine ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (126 calories)
 • 3/4 cup nonfat plain Greek yogurt
 • 1/2 cup sliced strawberries
Dinner (510 calories)
 • 1 serving Mozzarella, Basil & Zucchini Frittata
 • 2 cups mixed greens
 • 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted
 Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
Meal Prep Tip: When buying a premade muesli, look for one without added sugars and that hasn’t been toasted in oil, which take away from the healthy goodness of this whole-grain breakfast.
 
Day 2:
Breakfast (320 calories)
 • 1 cup nonfat plain Greek yogurt
 • 1/3 cup muesli
 • 1/2 cup blueberries
A.M. Snack (105 calories)
 • 1 medium banana
Lunch (386 calories)
 • 2 Tomato-Cheddar Cheese Toasts
 • 2 cups mixed greens
 • 1/2 cup cucumber slices
 • 1/4 cup grated carrot
 • 1 Tbsp. chopped walnuts
 Combine ingredients and top salad with 1 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (131 calories)
 • 10 walnut halves
Dinner (492 calories)
 • 2 Butternut Squash & Black Bean Tostadas
 • 2 clementines
Evening Snack (50 calories)
 • 1 Tbsp. chocolate chips, preferably dark chocolate
Meal Prep Tip: Make a hard-boiled egg for tomorrow morning’s AM snack.
 
Day 3:
Breakfast (331 calories)
 • 1 slice whole-wheat bread, toasted
 • 1 1/2 Tbsp. peanut butter
 • 1 banana
A.M. Snack (183 calories)
 • 1 hard-boiled egg seasoned with a pinch each of salt and pepper
 • 8 walnut halves
Lunch (362 calories)
 Green salad with Spiced Chickpea “Nuts”
 • 2 cups mixed greens
 • 5 cherry tomatoes, halved
 • 1/2 cup cucumber slices
 • 1/4 cup Spiced Chickpea “Nuts”
 • 2 Tbsp. feta cheese
 Combine ingredients and top salad with 1 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (154 calories)
 • 1 cup nonfat plain Greek yogurt
 • 1/4 cup blueberries
Dinner (487 calories)
 • 2 cups Tomato & Artichoke Gnocchi
 
Day 4:
Breakfast (320 calories)
 • 1 cup nonfat plain Greek yogurt
 • 1/3 cup muesli
 • 1/2 cup blueberries
A.M. Snack (166 calories)
 • 8 walnut halves
 • 1 clementine
Lunch (391 calories)
 Leftovers
 • 1 1/4 cup Tomato & Artichoke Gnocchi
 • 2 cups mixed greens
 Top greens with 1/2 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (105 calories)
 • 1 medium banana
Dinner (524 calories)
 Bean & Veggie Rice Bowl
 • 3/4 cup cooked brown rice
 • 3/4 cup cooked black beans
 • 1/2 green bell pepper and 1/2 onion, sliced and sautéed in 1 tsp. olive oil
 • 1 oz. shredded Cheddar cheese
 • 1/4 cup salsa
 Top rice with beans, vegetables, cheese and salsa. Garnish with cilantro, lime and hot sauce, if desired.
 
Day 5:
Breakfast (347 calories)
 Egg Toast
 • 1 slice whole-wheat bread, toasted
 • 1/2 medium avocado, mashed
 • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
 Top toast with avocado and egg.
 • 1 clementine
A.M. Snack (140 calories)
 • 1/2 green bell pepper, sliced
 • 3 Tbsp. hummus
 • 2 medium carrots
Lunch (351 calories)
 Apple & Cheddar Pita Pocket
 • 1 whole-wheat pita round (6–1/2-inch)
 • 1 Tbsp. mustard
 • 1/2 medium apple, sliced
 • 1 oz. Cheddar cheese
 • 1 cup mixed greens
 Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.
P.M. Snack (178 calories)
 • 1/2 medium apple
 • 10 walnut halves
Dinner (492 calories)
 • 1 2/3 cups Vegetarian Tikka Masala
 • 3/4 cup brown rice
 • 2 cups spinach, steamed
 • 1/2 whole-wheat pita round (6–1/2-inch)
 
Day 6:
Breakfast (320 calories)
 • 1 cup nonfat plain Greek yogurt
 • 1/3 cup muesli
 • 1/2 cup blueberries or other berries
A.M. Snack (136 calories)
 • 1/2 cup cucumber slices
 • 3 Tbsp. hummus
 • 2 medium carrots
Lunch (399 calories)
 Leftovers
 • 1 2/3 cups Vegetarian Tikka Masala
 • 1/2 whole-wheat pita round (6–1/2-inch)
 • 2 cups spinach, steamed
 • 2 clementines
P.M. Snack (173 calories)
 • 1 medium apple
 • 6 walnut halves
Dinner (464 calories)
 Pita “Pizzas”
 • 1 whole-wheat pita round (6–1/2-inch)
 • 1 small tomato, sliced
 • 1 oz. pearl mozzarella balls
 • 1 Tbsp. chopped fresh basil
 Brush pita with 1 tsp. olive oil and top with tomato and mozzarella. Toast until cheese begins to melt. Top with basil just before serving.
 • 2 cups mixed greens topped with 1/2 Tbsp. each olive oil & balsamic vinegar.
 
Day 7:
Breakfast (345 calories)
 Oatmeal with Fruit & Nuts
 • 1/2 cup oatmeal cooked in 1/2 skim milk and 1/2 cup water
 • 1/2 medium apple, diced
 • 2 Tbsp. chopped walnuts
 Top oatmeal with apple, walnuts and a pinch of cinnamon.
A.M. Snack (152 calories)
 • 1/2 medium apple
 • 8 walnut halves
Lunch (386 calories)
 • 2 Tomato-Cheddar Cheese Toasts
 • 2 cups mixed greens
 • 1/2 cup cucumber, sliced
 • 1/4 cup grated carrot
 • 1 Tbsp. chopped walnuts
 Combine salad ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (175 calories)
 • 1 cup nonfat plain Greek yogurt
 • 1/2 cup blueberries
Dinner (450 calories)
 • 1 1/2 cups Farmers’ Market Fried Rice
 • 1 Tbsp. chocolate chips, preferably dark chocolate, to enjoy after dinner
 
How You Will Feel by The End Of The 7-Day Diet?
By the end of seven days, of the best diet plan, you will feel lighter as you would have lost the water weight. If you exercise regularly, you will also start to lose fat. Since your metabolic rate will increase, you might feel hungry frequently. So, make sure you consume healthy food. With this diet plan for weight loss your brain function will improve, and you will become more productive.

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