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7 Day Diet Plan for Weight Loss for Vegetarians – Caloric Quality And Intake

Weight Loss Programs

The formula for losing weight is simple but the self-control to follow through is an entirely different story. Some people will spend hours at the gym only to have a calorie splurge later that evening. 

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Truly, the greatest challenge to weight loss is caloric quality and intake. To ensure that your efforts toward your weight loss goals are not in vain, it is best to firmly establish and stay true to a weekly meal plan.If meals are bland and you constantly feel hunger pains, the less likely you are to succeed with a diet plan long term

As far as caloric quality is concerned, it is essential to get a balanced amount of protein in your limited calories to ensure that you have the fuel you need in order to get through the day.

Make sure you never go beyond four hours without eating and that each meal or snack has a good source of protein. 

Weight Loss Vegetarian Diet

The following meal plan is designed for weight loss with a vegetarian diet. In addition to adhering to caloric restrictions, this plan also ensures that you are not spending more than you need to; many of these recipes use the same ingredients. 

Ideally, each meal should be between 300 to 400 calories while snacks should range between 100 to 250 calories. Feel free to experiment with your own assortment of your favorite fruits and veggies.

fresh vegetables

7 Day Diet Plan for Weight Loss for Vegetarians

Snack Options:

  • Popcorn (1 serving)
  • Rice cakes with avocado or peanut butter (2 tbsp)
  • Veggies and hummus
  • Apples and peanut butter (2 tbsp)
  • Fruit and string cheese
  • Yogurt and granola or fruit.

(Choose two of these per day)

Day 1 - Monday

Breakfast:

  • Steel cut oatmeal with your choice of fruit (1 cup).
  • Snack (your choice) 

Lunch:

  • Soup and half sandwich

Directions: cook a single slice of bread in a pan. Top with your choice of cheese and add spinach and tomato (optional). Cut in half and stack to make half sandwich. Serve with low sodium tomato soup. 

Dinner

  • Veggie burger

Directions: Store-bought veggie patty on a whole wheat bun. Add your choice of veggies for a delicious veggie burger.

Day 2 - Tuesday

Breakfast:

  • Fruit and Toast. 

Directions: Use ¼ avocado to top two slices of toasted 100 calorie bread. Add your choice of fruit. Recommended: serve with veggie patty for added protein.

  • Snack: (your choice)

Lunch:

  • Greek Veggie Wrap. 

Directions: In a 150 calorie tortilla, wrap your choice of sautéed veggies (recommended: bell peppers, spinach, onions, etc.) with 1 tsp of pesto and 1 oz feta.

  • Snack: (your choice)

Dinner:

  • Easy Taco Bowl 

Directions: Mix 1/3 cup corn, 1/3 cup black beans and ½ avocado on a bed of brown rice or quinoa. If desired, replace rice or quinoa with 150 calorie tortilla.

Day 3 - Wednesday

Breakfast:

  • Breakfast Quesadilla. 

Directions: On a 150 calorie tortilla, spread ¼ avocado and top with light mozzarella cheese. Add 1 scrambled egg (optional).

  • Snack (your choice)

Lunch:

  • Peanut Butter Sandwich 

Directions: On two slices of 100 calorie bread with a side of baby carrots and celery.Snack: (your choice).

Dinner: 

  • Vegetarian Stuffed Peppers. 

Directions: Stuff 1 bell pepper with 1/3 cup brown rice or quinoa, sautéed spinach, mozzarella and feta cheese. If desired, cut bell pepper in half. Bake at 350 degrees for 10 minutes.

whole grain bread

Day 4 - Thursday

Breakfast:

  • Protein Shake

Directions: Blend one scoop of whey protein with your choice of berries. Add yogurt for texture (optional).

  • Snack: (your choice)

Lunch:

  • Vegetarian Wrap. 

Directions: Use extra ingredients from last night’s stuffed peppers in a 150 calorie tortilla.​

  • Snack: (your choice)

Dinner:

  • Penne Rosa.

Directions: In a large pan or wok, mix ½ can diced tomatoes, ½ can Alfredo sauce, 4 oz. spinach, 8 oz. mushrooms and cooked whole grain penne pasta.

***Good for three servings; save a couple for easy microwavable meals later this week.

Day 5 - Friday

Breakfast:

  • Steel Cut Oatmeal 

With your choice of fruit (1 cup)

  • Snack: (your choice)

Lunch:

  • Extra Penne Rosa
  • Snack: (your choice)

Dinner:

  • Extra Thin Pizza. 

Directions: Spread 1 tbsp. of tomato sauce on a 150 calorie tortilla. Top with mozzarella cheese and mushrooms, peppers, onions or your preference of veggie assortment. Bake at 350 degrees for 10 minutes.

Day 6 - Saturday

Breakfast:

  • Fruit and Avocado Toast
  • Snack: (your choice)

Lunch:

  • Soup and Half Sandwich

Directions: Be creative with this!  You can repeat grilled cheese and tomato soup from earlier this week, or perhaps you want to try low sodium chicken noodle instead.

  • Snack: (your choice)

Dinner:

  • Vegetarian Stuffed Peppers 

Make an extra serving and save for Sunday!

Day 7 - Sunday

Breakfast:

  • Protein Shake
  • Snack: (your choice)

Lunch:

  • Vegetarian Stuffed Peppers or Vegetarian Wrap Snack: (your choice)

Dinner: 

  • Extra Penne Rosa