Do you need a 7-day vegetarian diet meal plan to help you lose up to 10 pounds fast? Then we have the perfect diet and also weight loss plan for you.
This vegan diet plan will not force you to starve like other plans you might currently be doing.
So many people don’t understand what it takes to lose weight. Many people believe that diet has no role to play in losing weight.
Most of them just believe exercises are the ultimate when it comes to losing weight.
Others believe that the way to go is by not eating anything and also starving yourself.
This article will show you otherwise and you’ll realize that diet is important.
Also that you do not have to starve yourself before you lose weight and get your desired body shape.
There is a misconception about weight loss that needs to be corrected.
Your diet is even more important than exercises when it comes to losing weight.
The diet should make up about 70% of the weight loss plan while the remaining 30% should be between the exercises and also your general lifestyle change.
This means that starving yourself is even as wrong as eating everything you see.
It is important that there should be a perfect balance between what you consume daily and also your plan of burning down the excess calories you get from those foods.
Therefore, we have brought this article of proven ways through which you can lose weight using this 7-day vegetarian diet meal plan.
Note: However, you must give this plan some time to take effect – say about 3-4 weeks – for it to work effectively on your body.
You will definitely not be disappointed by the results you see.
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What are the Benefits of a Vegetarian Diet?
There are so many benefits of a vegetarian diet meal and we have also stated some of those in this article.
Vegetarian diet meal is incredible not only for weight loss but also for other
health purposes. Some of these benefits include;
It Reduces Body Weight
Vegetarian diet meal is known to help lower your body weight.
This has been proven over and over again by health experts (1). If you’re a vegetarian and you wish to lose weight, then this vegetarian diet meal is just right for you.
Vegetarian Diet meal Reduces the Risk of Cancer
Health experts have proven that vegetarians have a lower risk of developing different kinds of cancer when compared with non-vegetarians (2).
However, this benefit does not extend to colon cancer.
Improves your Cholesterol Level
Do you think it’s only medications that can reduce cholesterol levels? Well, vegetarian diet meal plans are also capable of reducing the body’s cholesterol levels.
It does this by helping to reduce the low-density lipoproteins (LDL) – also known as a bad cholesterol-density body.
The bad cholesterol is known to cause clogging in the coronary artery so (3)
Reduce the risk of Cardiovascular Diseases
Researchers have discovered that vegetarian diet meal plan is also capable of lowering the risk of cardiovascular diseases.
This has been proven by research that discovered that the higher the meat consumed by people, the greater the risk of the type 2 diabetes (4).
Get High in Fiber
The vegetarian diet meal plan is very high in fiber. Not only that, but the plan is also high in protein and low in fat.
These vegetarian’s protein can be very beneficial to your overall body health.
What to Eat on A Vegetarian Diet?
What can you eat on a vegetarian diet? This is a popular question that has always been asked.
It’s time to provide you with answers on what you can actually eat on a vegetarian diet.
Generally, there are different types of vegetarians. This classification also has a direct impact on the kinds of foods they eat.
Below are the types of vegetarians that we have;
- Lacto-vegetarian: these vegetarians eat dairy. However, they do not eat eggs, meat, or fish.
- Lacto-ovo-vegetarian: these are vegetarians that eat both dairy and eggs. However, they do not consume meat neither do they eat fish.
- Vegan: These are the total vegetarians. They do not eat fish, meat, dairy or eggs.
However, all classes of vegetarians eat some specific foods.
Some of these foods are fruits, grains, soy, vegetables, beans, nuts, and rice.
All vegetarians do not eat poultry, seafood, meat, or fish of any kind.
The 7 Day Vegetarian Diet Meal Plan to Lose 10 Pounds Fast
It’s time to get into the vegetarian recipes that will help you lose weight fast.
This vegetarian diet meal plan will help you lose up to 10 pounds fast.
We have explained how you can combine your foods in order to achieve your weight loss goal.
Breakfast Options for 7 Day Vegetarian Diet Meal Plan
Your breakfast is a very important aspect of any weight loss plan. For this 7-day vegetarian diet meal plan, you can choose from the following as your breakfast.
Each of them contains a total of 200-300 calories.
Poached Egg with Tomato on Toast
This meal contains about 195 calories.
For breakfast, prepare a poached egg with one slice wholemeal of toast and a teaspoon of low-fat grilled and spread tomatoes.
Shredded Wheat with Banana
Two shredded wheat combined with a banana and skimmed milk.
It contains about 255 calories.
Take three tablespoons of muesli free from sugar, strawberries, skimmed milk, and three dried apricots.
This meal contains about 260 calories.
Scrambled Eggs on Toast
Take a slice of wholemeal toast mixed with a teaspoon low-fat spread grilled tomatoes, and two scrambled eggs.
This meal contains about 280 calories.
Cream Cheese with tomato Bagel
A toasted wholegrain of bagel combined with two tablespoons of low-fat soft cheese and also with a tomato.
This meal contains about 250 calories.
Branflakes with Fruit
Take four tablespoons of bran flakes, a tablespoon of raisins, skimmed milk, and a small banana.
This meal contains about 255 calories.
Milkshake with Fruit Salad
Breakfast with a banana milkshake. You can prepare this by mixing 150ml of skimmed milk, a pot of banana yogurt that is free in fat and also one small banana.
Add everything together and place in a blender.
Blend on high power until you get your milkshake.
Take this with one bowl of fruit salad for breakfast.
This meal contains about 260 calories.
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Toast with Peanut Butter
Take two slices of wholegrain toast and combine with one tablespoon of peanut butter and a glass of orange juice.
This meal contains about 285 calories and is a perfect vegetarian diet meal plan for breakfast.
Beans, Mushrooms, with Tomatoes on Toast
A small can of baked beans, grilled mushrooms, one grilled tomato, two slices of wholemeal toast mixed with one teaspoon of low-fat spread.
This meal has the highest calorie count for breakfast on this list with 380 calories.
This is still within our vegetarian diet meal plan range.
Lunch Options for 7 Day Plan
Your lunch is also important as every meal is. The recommended calorie count for the vegetarian diet meal plan is between 300-400 calories.
Below are different choices that you can choose your lunch from for this vegetarian diet meal plan.
Jacket Potato and Cottage Cheese
Take a jacket potato mixed with 6 tablespoon of cottage cheese and fat-free dressing and salad.
This meal contains about 295 calories.
Tropical Fruit Salad
Take iceberg lettuce and top it with 6 tablespoons of low-fat cottage cheese, one tablespoon of raisins, a sliced and fresh pineapple, two chopped dry apricots, a chopped apple and also five crushed walnut halves.
This meal contains a calorie count of 330 calories.
One large salad prepared from half small ball of reduced-fat Mozzarella cheese, half small avocado mixed with salad leaves, two tomatoes, basil with balsamic vinegar.
Once done, serve yourself with a 5-centimeter piece of Granary bread.
This meal contains a total of 345 calories.
Greek Salad Wrap
Take one large tortilla wrap and fill it with cherry tomatoes, chopped lettuce, 59g of crumbled feta cheese, cucumber, a tablespoon of tzatziki, and five sliced olives.
This meal contains about 365 calories.
Cottage cheese with Avocado on Rye
Two slices of rye bread and top it with six tablespoons of cottage cheese mixed with half of a small avocado.
Add a bowl of fruit salad to it.
This meal has a total calorie count of about 385 calories.
Hummus, Crudités, with Pitta
A wholemeal pitta, vegetable crudités, and half small tub of reduced-fat hummus.
This meal contains a total of 300 calories.
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Egg mayo with tomato sandwich
Take two slices of wholegrain bread and fill it with one hard-boiled egg, two teaspoons of reduced-fat mayo, and a tomato.
Eat this lunch with one pot of fat-free yogurt.
This meal contains about 340 calories.
Lentil Soup with Oatcakes
Half a carton of fresh lentil soup with two oatcakes.
Top it with two tablespoons of low-fat soft cheese and also tomato.
Add an orange to tour meal.
This meal has a calorie count of 355 calories.
Beans with Cheese on Toast
Take two slices of wholegrain toast and a small can of baked beans.
Mix it with one tablespoon of grated reduced-fat Cheddar.
You can also add a slice of cantaloupe melon to it.
This meal contains a total of about 370 calories.
Dinner Ideas for 7 Day Vegetarian Diet Meal Plan
Always take dinner hours before you finally go to bed.
There are a couple of dinner options you can take in this vegetarian diet meal plan and some of them have been explained below.
These meals contain about 400-500 calories.
Creamy Mushroom Pasta
Begin by frying a small onion, a small pack button of mushrooms, and garlic in a spray oil until it is brown.
Put in it 150ml of vegetable stock and 50ml of dry white wine.
Then simmer until this liquid has gone down at least by half.
Add in two tablespoons of low-fat soft cheese, herbs, and also 150g of cooked penne and stir.
Mix it, heat and thereafter serve combined with fat-free dressing and serve.
This meal has a total of 285 calories
Mix about 4 tablespoons of cooked brown rice with a tablet of pine nuts combined with chopped spring onions, 50g of feta cheese, and cherry tomatoes.
Divide a red pepper into half lengthways, dress it, and fill it with your rice mixture.
Use foil to cover it and thereafter bake until it is cooked.
Once done, serve it with fat-free dressing and salad.
This meal has a total of 425 calories.
Veggie Stir Fry with Rice
Take stir fry that is made from spray oil, a tablespoon of reduced-salt soy sauce, and one small pack of a stir-fry vegetable.
Serve yourself with about 8 tablespoons of the cooked brown rice.
Add a slice of cantaloupe melon to it.
This meal has a total of about 390 calories.
Combine about 8 tablespoons of prepared couscous salad and mix it with red onion, cherry tomatoes, coriander, lemon juice
Add 3 tablespoons of chickpeas and also kidney beans, and finally a teaspoon of olive oil.
This meal contains a calorie count of about 475 calories. This is one of the best vegetarian diet meal dinner options.
Jacket Potato combined with Beans and Cheese
A medium jacket potato combined with one small can of baked beans, salad, 2 tablespoons of grated reduced-fat Cheddar, and fat-free dressing.
This meal has a calorie count of 440 calories.
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Take omelet that is made from spray oil, skimmed milk, 4 tablespoons of grated and reduced-fat Cheddar, and also with two eggs.
Serve yourself with a 10cm piece of Granary bread and add a salad with a fat-free dressing.
This meal contains a total of 510 calories.
Take some lightly-steamed spinach and top it with about two poached eggs and also 4 tablespoons of grated reduced-fat Cheddar cheese.
Place it under a hot grill till the cheese melts.
Thereafter, serve yourself and add a 10cm piece of Granary stick. This meal contains a total of 515 calories.
Apart from the daily breakfast, lunch, and dinner, you can eat, you can also include some snacks into your diet for those who are in the habit of snacking.
You can choose from the following snacks to include in the 7-day vegetarian diet meal plan.
The snacks are usually between 100 and 200 calories.
- Crispbreads mixed with Nutella – 122 calories
- Low-fat crisps – 100 to 120 calories
- Pitta bread and salad – 160 calories
- Wholemeal toast bread with honey – 109 calories
- Vegetable soup and wholegrain toast – 175 calories
- 15 unsalted almonds – 195 calories
- 2 tablespoons of sunflower seeds – 185 calories
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There you have it. We have outlined different options which allow you to effectively combine your meal during your 7-day vegetarian diet meal plan to lose weight fast.
Combine this diet plan with effective total body workouts also and you’ll see results within a month.
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