Vegetarian Weight Loss Plans: Foods and 7-Day Meal Plan

Some people follow a vegetarian diet for moral reasons surrounding animal welfare and environmental concerns. However, its growing popularity may also be thanks to its many purported health benefits. Research has linked plant-based diets to several wellness markers, including a lower risk of heart disease, type 2 diabetes, high blood pressure, and some cancers. Vegan and vegetarian diets are rich in fruits, vegetables, whole grains, and plant-based proteins, providing essential nutrients and antioxidants that support overall health.¹

There are several types of vegetarian diets, all of which may support weight loss efforts. Still, there’s no one-size-fits-all method for plant-based eating. Some foods may support weight management more efficiently than others, and we’ve got a sample 7-day meal plan that highlights some of those foods!

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Types of Vegetarian Diets

Vegetarian diets exclude meat, poultry, and fish, focusing instead on plant-based foods. However, there are several variations to the vegetarian diet, each offering unique health benefits and moral considerations.

The different types of vegetarian diets include:

• Lacto-Ovo-Vegetarian: allows eggs and dairy products; excludes meat, poultry, and fish
• Lacto-Vegetarian: allows dairy; excludes meat, poultry, fish, and dairy
• Ovo-Vegetarian: allows eggs, excludes meat, poultry, fish, and eggs
• Vegan: excludes all forms of animal products, including honey (often excludes any animal products such as clothing or hair care products)
• Flexitarian: allows some animal foods but eats mostly vegetarian
• Pescatarian: allows fish, excludes meat, poultry, dairy, and eggs

Vegetarian Diet for Weight Loss: What to Eat

Vegetarian diets focus on increasing your intake of plant-based foods like fruits, vegetables, whole grains, beans, nuts, and seeds. These foods are generally higher in fiber, vitamins, and minerals and lower in fat, protein, and sugar. 

Choosing processed vegetarian foods will not promote health or weight loss (for example, chips, packaged bread, and baked goods). Choosing whole foods that resemble their original form at harvest will help with weight loss. 

• Fruits: apples, bananas, kiwis, citrus, mango, figs, cherries, and berries
  • Choose the whole fruit form instead of juice. Fruits are rich in prebiotic fiber, vitamin C, and potassium, along with phytochemicals (beneficial plant compounds) that work to lower your risk of gastrointestinal disease and promote long-term weight control.²

• Vegetables: leafy greens, carrots, mushrooms, broccoli, cauliflower, onions, and garlic
  • Vegetables are packed with nutrients, including fiber, magnesium, potassium, and phytochemicals like carotenoids and flavonoids, which are beneficial for cardiovascular health, reducing oxidative stress, and inflammation.³ 

• Proteins: beans, legumes, Greek yogurt, kefir, cheese, soy milk, and soy products
  • With animal-based protein, it is easier to meet nutritional recommendations for protein intake with smaller portions. It may take a larger serving or various plant-based proteins to meet the recommended 25 to 35 g of protein per meal. Plant-based protein also contains fiber, which is not present in animal-based proteins. Fiber keeps you full longer and helps prevent needless snacking. 

• Healthy Fats: olive oil, coconut, and avocado
  • Incorporating about two tablespoons of fats in your meals will help you stay full and stabilize your glucose levels. 

• Nuts and Seeds: walnuts, almonds, cashews, sunflower, and chia seeds
  • Another option for getting adequate protein is incorporating nuts and seeds into your daily vegetarian meal plan. Nuts and seeds are high in fiber and phytochemicals, too.⁴

• Whole Grains: quinoa, brown rice, bulgur, farro, and millet
  • Whole grains are packed with fiber, vitamins, and minerals and generally have a higher protein content than their refined grain counterparts. Whole grains help keep you full at meals and provide energy for your daily activities. Some are fortified with nutrients typically found in animal meats, like vitamin B12 and calcium.

What Vegetarian Foods Should You Avoid for Weight Loss?

Plant-based foods are typically associated with healthy eating patterns. However, some vegetarian-friendly processed foods may work against weight loss efforts, especially when consumed in large amounts.

Those following a vegetarian diet for weight loss may need to limit or avoid some foods, such as:

• Refined Carbohydrates: white bread, pasta, white rice, and sweet desserts
  • These are low in fiber, vitamins, and minerals. Refined carbohydrates don’t fill you up for long, leading to unplanned snacking and weight gain. 

• Ultra-Processed Foods: fried or fast food, chips, candy, sweets, frozen desserts, and freezer meals
  • While these foods can technically be considered vegetarian, there are no health benefits associated with their intake. Processed foods are linked to many chronic diseases, such as diabetes, overweight, obesity, cancer, cardiovascular disease, and metabolic disease.⁵ 

• Sugary Foods and Beverages: soda, sports drinks, fruit juice, and energy drinks
  • Sugar-sweetened beverages should not be included in any diet. They spike glucose levels and lead to weight gain, cavities, and extra calories. 

• Processed Meat Replacements: veggie burgers, imitation dairy, and meat products
  • Relying on processed meat and dairy replacements in a vegetarian diet may lead to difficulty losing weight. These products are often high in sodium, chemicals, and added sugars and may be low in protein. Dairy and meat are naturally high-protein foods, so many people think these replacements are comparable for protein when many are not. These ultra-processed foods are linked to an increased risk of being overweight and obese.⁵

<div class="pro-tip"><strong>Also Read: </strong><a href=becoming-vegetarian>Becoming Vegetarian: 10 Beginner's Tips</a></a>.</div>

A 7-Day Sample Vegetarian Weight-Loss Meal Plan

Day 1

Breakfast

• 3/4 oatmeal topped with berries and cinnamon

Lunch

• Whole wheat wrap with hummus spread and fresh vegetables

Dinner

• Chickpea pasta tossed with tomato sauce and sauteed veggies

Snack

• Apple slices with peanut butter

Day 2

Breakfast

• Greek yogurt topped with almonds, strawberries, and flax

Lunch

• Leftover chickpea pasta, tomato sauce, and sauteed veggies

Dinner

• Meatless chili with kidney and black beans and raw veggies on the side

Snack

• Walnuts, almonds, and unsweetened dried fruit

Day 3

Breakfast

• 2 scrambled eggs with sauteed spinach and mushrooms, and berries on the side

Lunch

• Leftover chili on a baked sweet potato

Dinner

• Quinoa with sauteed tofu, bell peppers, mushrooms, and zucchini

Snack

• String cheese and snap peas

Day 4

Breakfast

• Smoothie made with kefir or pea protein milk, spinach, frozen berries, flaxseed, and chia seeds

Lunch

• Leftover cold quinoa bowl paired with feta cheese

Dinner

• Green chile black bean and cheese enchiladas

Snack

• Hummus and carrots

Day 5

Breakfast

• 3/4 cup oatmeal with 2 tbsp of peanut butter, flaxseed, and sliced banana

Lunch

• Leftover green chile black bean and cheese enchiladas

Dinner

• Whole wheat pasta with mushroom garlic tomato sauce

Snack

• 2-4 peanut butter no-bake energy bites

Day 6

Breakfast

• Greek yogurt topped with hemp seeds and pear slices

Lunch

• Quinoa, chopped cucumbers, peppers, and hummus bowl

Dinner

• Whole wheat tortilla quesadilla with cheese, black beans, salsa, and avocados

Snack

• Steamed edamame

Day 7

Breakfast

• Smoothie made with kefir or pea protein milk, banana, peanut butter, unsweetened cocoa powder, flaxseed

Lunch

• Leftover edamame and vegetable bowl over whole-grain rice

Dinner

• Roasted chickpeas, beans, and vegetable salad with cheese

Snack

• Hard-boiled eggs and mango

While these meal prep ideas can provide great inspiration for designing your own diet, it’s important to seek guidance from a trusted healthcare professional. A registered dietitian nutritionist can help you create a vegetarian diet plan that meets both your dietary preferences and nutrient needs.

Common Barriers to Losing Weight on a Vegetarian Diet

Sustainable weight loss requires a holistic approach that involves regular physical activity, stress management, and adequate sleep. However, healthy eating plays a key role in weight management. While the vegetarian diet typically focuses on nutrient-dense whole foods, it’s possible to encounter barriers to losing weight.

Difficulty losing weight on a vegetarian diet may be because:

You Are Eating or Drinking Too Much With Inadequate Protein

When switching to a vegetarian diet, many people make the mistake of not eating enough protein. Protein helps keep you full, so falling short of your needs may cause you to overeat carbohydrate-dense and high-fat foods.

Your Refined Carbohydrate Intake Is Too High

Refined carbohydrates include bread products, baked goods, pizza, and pasta. Eating an abundance of refined grains can pose a barrier to losing weight and contribute to cardiovascular disease, a higher risk of death, and type 2 diabetes. Sometimes, these are the only vegetarian options when eating outside your home, so planning ahead is essential.^{6, 7}

You Are Indulging in Highly-Processed Vegetarian Foods

It is easy to choose pre-packaged vegetarian foods to prevent decision fatigue. However, the highly processed versions often contain extra sodium, sugar, and additives. You may have started a vegetarian diet to increase your intake of whole, plant-based foods, but these options negate much of the benefits of eating more vegetables. Ultra-processed foods are linked to many chronic diseases, as mentioned before.⁵

You Are Not Sleeping Enough

Irregular sleep routines or insufficient sleep has been associated with obesity. Poor sleep also disrupts hormone levels in the body, leading to a stressed state, which has been known to raise glucose and insulin levels. ⁸

6 Tips to Lose Weight with a Vegetarian Meal Plan

Several dietary strategies can support weight loss efforts while following a vegetarian or vegan diet. Consider these tips for maximizing weight loss on a plant-based diet:

1. Eat Protein at Every Meal and Snack:

Getting adequate protein will stave off cravings and stabilize glucose levels. You may need to get protein from several food items for one meal when eating vegetarian, but it is possible (dairy, eggs, nuts, lentils, and beans all count towards your protein intake). 

2. Opt For High-Fiber Foods

Higher fiber (>3g per serving) foods stabilize blood sugar levels, keep you full longer, and prevent health conditions like diabetes and gastrointestinal disease. Aim for 25-35g per day. Increase gradually and incorporate water to adjust to higher fiber levels. 

3. Go for Whole Grains and Complex Carbohydrates

Whole grains and complex carbs have not been refined. Refining removes the protein, fiber, and vitamins from the outer layer of the grain. Eating whole grains equates to eating more of those beneficial nutrients. 

4. Practice Portion Control

Monitoring your portion sizes is essential while enjoying a vegetarian lifestyle. It’s still possible to gain weight by eating nutritious plant-based foods in excess. Adding healthy fats (avocado, oils, nuts, and seeds) is a common practice for vegetarians, but it’s important to do so in moderation. Try eating healthy fats with vegetables to enhance the dining experience and prevent over-eating. Additionally, overconsumption of refined carbohydrates can lead to extra calories and weight gain. 

5. Prioritize Whole Foods

Opt for whole foods when possible to maximize nutrient intake and promote satiety between meals. Incorporating whole foods like legumes, fruits, veggies, and whole grains increases your fiber intake, improves digestion, and can support sustainable weight loss. Consider meals that incorporate more than one whole food source, such as stir-fries.

6. Limit Your Processed Food Intake

Many processed foods contain added sugars, unhealthy fats, and various additives. Limiting processed foods on a plant-based diet can support weight loss by limiting these unnecessary compounds.

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<div class="pro-tip"><strong>Learn More: </strong><a href=best-vegetarian-protein-options>9 Best Vegetarian Protein Options</a>.</div>