Lose Weight with 7-Day Vegetarian Diet Plan

If you still believe vegetarian food is just “ghaas-poos,” it’s time for a reality check 😌. No, we’re not claiming it’s “the best” because every diet has its own strengths, but a vegetarian diet is packed with variety, flavour, and nutrients that can hold its ground against any other type of diet.
From wholesome grains to protein-rich ingredients, it’s a satisfying and effective way to lose weight without feeling like you’re “missing out”. In this blog, we’ll tell you how you can make it work for you!
What is a Vegetarian Diet?
A vegetarian diet means eating foods that come from plants and avoiding meat, fish, and poultry. It includes everyday staples like rice, wheat, millet, dals, and legumes, along with plenty of vegetables, fruits, dairy, nuts, and seeds. Some vegetarians also eat eggs, which are known as ovo-vegetarians.
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4 Benefits of a Vegetarian Diet for Weight Loss
Here’s why a vegetarian diet can be your best friend on your weight loss journey:
- Lower Calories: Most vegetarian foods are naturally low in calories, so you can eat a little more without feeling guilty. (but just a little 😃)
- Fibre-Rich Goodness: Dal, sabzi, green leafy veggies, fruits, and salads are packed with fibre, which keeps you full and prevents those pesky hunger pangs.
- Healthier Fats: Nuts and seeds are vegetarian and contain little to negligible saturated fats, which is great for us.
- Easy Digestion: Spices like jeera, turmeric powder, cinnamon, black pepper, ajwain, fennel seeds, dry mango powder, ginger and a million others not only add flavour but also aid digestion. They also come in super handy as “ghar ke nuskhes” for weight loss. For example, a pinch of cinnamon powder in a glass of water first thing in the morning is an excellent addition to your weight loss diet plan.
The beauty of a vegetarian diet is that most Indian kitchens have all the ingredients needed to support weight loss without compromising on taste. From lauki to palak, your fridge is packed with superfoods that are easy to cook and full of benefits.
5 Foods to Eat on a Vegetarian Diet for Weight Loss
You can eat almost anything vegetarian while on a weight loss plan that includes only vegetarian food. By that, we don’t mean you can gorge on everything vegetarian like samosa, jalebis, potato fries, etc 😁.
You need to know which foods help keep weight in control. Read on:
- Vegetables: Spinach, lauki, bhindi, karela, carrots, tomatoes – load your plate with fibre-rich veggies. Seasonal vegetables like cabbage and methi are excellent options.
- Fruits: Apples, guavas, papayas, pomegranates, and oranges make for great snacks. Watermelon and muskmelon are refreshing summer choices.
- Grains: Opt for brown rice, quinoa, millets like ragi, bajra, and jowar instead of white rice. Replace maida-based items with multigrain or whole wheat alternatives.
- Legumes and Pulses: Dal, rajma, chana, chickpea, moong, and masoor are protein powerhouses. Soya chunks and sprouts are also excellent additions.
- Healthy Fats: Include nuts like almonds and walnuts, seeds like flaxseeds and chia seeds, and oils like mustard, groundnut, or coconut oil in moderation.
5 Foods to Avoid on a Vegetarian Diet for Weight Loss
As we said above, a vegetarian diet doesnt mean you can indulge in “anything” vegetarian because it could have loads of unhealthy fats and sugar and can be absolutely bad for weight loss. Keep these in check:
- Deep-Fried Snacks: Pakodas, samosas, fries, burgers, pizza, nuggets, pasta, bonda, bhajiyas, all types of vadas, while tempting, should be occasional treats. Opt for air-fried versions if possible.
- Sugary Sweets: We all love our mithais – gulab jamun, jalebi, rasgulla, kheer, laddoos, and those irresistible bakery treats like cakes, doughnuts and pastries. But here’s the truth you already know: they’re packed with sugar, butter, and ghee, which can spike your blood sugar and lead to weight gain. But that doesn’t mean you have to give away sweets forever. You can still enjoy them in smaller amounts without guilt. And if you really want to make them a lot healthier, try making them at home. That way, you control the sugar, skip the artificial stuff like preservatives and colour, and even use better ingredients like better oil, ghee ,etc. A homemade treat is always a smarter way to indulge!
- Refined Foods: White bread, nankhatai, packaged flavoured yoghurt, breakfast cereals like cornflakes, chocos, etc, and instant noodles, soups ,and pasta aren’t your friends here. Choose whole-grain options or homemade versions.
- Sweetened Beverages: Replace sugary chai or colas with green tea, lemon, buttermilk, plain milk or good old water. (can’t beat that, right?).
- Packaged Junk Foods: Chips, namkeens, like packed farsaan, mixtures, nimki, and ready-to-eat meals or ready-to-make snacks like aloo tikki, smileys, nuggets, parathas, etc, are often high in calories and low in nutrition.
5 Tips for a Vegetarian Meal Plan to Reduce Weight
Weight loss doesn’t have to be a struggle. Here are some practical tips:
- Balance Your Plate: Include a mix of protein (dal, paneer), carbs (roti, rice), and fats (nuts, ghee) in every meal.
- Choose Whole Grains: Replace refined carbs with jowar, bajra, or other millets.
- Boost Protein: Add tofu, lentils, and curd to keep you satiated.
- Snack Smart: Go for roasted makhana or nuts instead of fried snacks.
- Stay Hydrated: Start your day with warm water and keep sipping throughout the day.
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Weight Loss Program
7-Day Vegetarian Diet Plan for Weight Loss
Day 1 Meal Plan
Time | Meal | |
Early morning | 6:00 AM | 1 glass of jeera water |
Breakfast | 8:00 AM | 1 medium bowl cooked sprouts + 1 cup tea without sugar |
Mid-morning | 11:00 AM | 3 almonds + 2 walnuts |
Lunch | 2:00 PM | 1 medium bowl salad + 2 roti without oil + 1 medium bowl bhindi sabji + 1 medium bowl curd without sugar |
Evening | 5:00 PM | 1 apple + 1 tbsp mixed seeds |
Dinner | 8:00 PM | 1 medium bowl salad + 1 medium bowl dal khichdi + 1 glass buttermilk/curry |
Day 2 Meal Plan
Time | Meal | |
Early morning | 6:00 AM | 1 glass of ajwain water |
Breakfast | 8:00 AM | 1 medium-sized adai + 2 egg whites/1 medium bowl curd + 1 cup tea without sugar |
Mid-morning | 11:00 AM | 3 almonds + 2 walnuts |
Lunch | 2:00 PM | 1 medium bowl salad + 2 roti without oil + 1 medium bowl any non-starchy sabji + 1 medium bowl toor dal |
Evening | 5:00 PM | 1 orange + 1 tbsp mixed seeds |
Dinner | 8:00 PM | Two small size chicken/Paneer frankies (made with atta) + A medium bowl of mixed vegetable clear soup + One medium bowl of salad |
Day 3 Meal Plan
Time | Meal | |
Early morning | 6:00 AM | 1 glass of methi water |
Breakfast | 8:00 AM | 1 medium bowl of oats porridge in skim milk or curd + 1 cup of tea without sugar |
Mid-morning | 11:00 AM | 3 almonds + 2 walnuts |
Lunch | 2:00 PM | 1 medium bowl salad + 1.5 medium jowar bhakri + 1 medium chicken gravy/ paneer gravy/sprout gravy |
Evening | 5:00 PM | 1 pear + 1 tbsp mixed seeds |
Dinner | 8:00 PM | 1 medium bowl salad + 2 roti without oil + 1 medium bowl turai/toru (or any green vegetable) sabji + 1 medium bowl dal |
Day 4 Meal Plan
Time | Meal | |
Early morning | 6:00 AM | 1 glass of sabja water |
Breakfast | 8:00 AM | 1 medium Dalia upma + 1 boiled egg/boiled sprouts + 1 cup tea without sugar |
Mid-morning | 11:00 AM | 3 almonds + 2 walnuts |
Lunch | 2:00 PM | 1 medium bowl salad + 1 medium bowl brown rice + 1 medium bowl rajma curry |
Evening | 5:00 PM | 1 small bowl papaya + 1 tbsp mixed seeds |
Dinner | 8:00 PM | 1 medium bowl salad + 2 small mixed vegetable paratha (without potato) with less oil + 1 medium bowl curd without sugar |
Day 5 Meal Plan
Time | Meal | |
Early morning | 6:00 AM | 1 glass of lemon water |
Breakfast | 8:00 AM | 1 medium paneer paratha or pesarettu + 1 medium bowl curd + 1 cup tea without sugar |
Mid-morning | 11:00 AM | 3 almonds + 2 walnuts |
Lunch | 2:00 PM | 1 medium bowl salad + 2 bajra phulka without oil + 1 medium bowl palak sabji + 1 medium bowl masoor dal |
Evening | 5:00 PM | 1 pomegranate + 1 tbsp mixed seeds |
Dinner | 8:00 PM | 1 medium bowl salad + 2 roti without oil + 1 medium bowl fish curry/soybean curry |
Day 6 Meal Plan
Time | Meal | |
Early morning | 6:00 AM | 1 glass of coriander seeds water |
Breakfast | 8:00 AM | 2 Idlis + 1 medium bowl mixed vegetable sambhar + 1 cup tea without sugar |
Mid-morning | 11:00 AM | 3 almonds + 2 walnuts |
Lunch | 2:00 PM | 1 medium bowl salad + 1 medium bowl dalia dal khichdi + 1 medium bowl curd without sugar |
Evening | 5:00 PM | 1 guava + 1 tbsp mixed seeds |
Dinner | 8:00 PM | 1 medium bowl salad + 1 medium bowl brown rice + 1 medium bowl masoor dal + 1 medium bowl mixed vegetable sabji |
Day 7 Meal Plan
Time | Meal | |
Early morning | 6:00 AM | 1 glass of cinnamon water |
Breakfast | 8:00 AM | 2 vegetable besan cheela + 2 tbsp mint chutney + 1 cup tea without sugar |
Mid-morning | 11:00 AM | 3 almonds + 2 walnuts |
Lunch | 2:00 PM | 1 medium bowl salad + 2 roti without oil + 1 medium bowl beans sabji + 1 boiled egg or 1 medium katori of daal |
Evening | 5:00 PM | 1 small bowl of pineapple chunks + 1 tbsp mixed seeds |
Dinner | 8:00 PM | 1 medium bowl salad + 2 rotis without oil + 1 medium bowl egg bhurji/paneer bhurji |
How We At Fitterfly Can Help You?
Quick fixes may seem tempting, but sustainable weight loss requires patience, consistency, and a structured approach. At Fitterfly, we understand that each individual has unique needs, preferences, and health goals. That’s why our Weight Loss Programs are designed to be science-backed and personalized, helping you achieve lasting results without feeling restricted or deprived.
Our team of Nutrition Coaches, Fitness Coaches, and Success Coaches works together to create a plan that fits your lifestyle. Your vegetarian diet plan is designed based on your food preferences and regional cuisine.
For example, if you’re from Gujarat and prefer Gujarati food, our Nutrition Coaches will craft a meal plan that aligns with your eating habits while ensuring the right balance of proteins, healthy fats, and complex carbs. With a focus on whole foods, mindful eating, and portion control, we help you enjoy your meals while making steady progress toward your goals.
And we understand that losing weight isn’t just about what’s on your plate and what you eat. Fitness, exercise, sleep, and stress matter just as much. That’s why we go beyond just diet to help you stay active, manage stress, and build healthier lifestyle habits.
Whether it’s tracking your progress, making small tweaks to your sleep habits, or keeping you motivated to go on that walk every day, our experts are with you every step of the way. With the proper guidance and the right balance of food, movement, and mindset, losing weight feels simpler and sustainable.
Call us now on 08046807733 to speak with our experts.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Which vegetarian diet is best for weight loss?
A diet rich in whole foods like vegetables, fruits, grains, and legumes is ideal as a vegetarian meal plan for weight loss. Avoid refined and processed foods. However, sticking to it requires meal planning and portion control.
How to lose weight in 7 days with a vegetarian diet?
Follow a structured 7-day meal plan with balanced meals of proteins, carbs, and healthy fats. However, aiming for significant weight loss in just seven days often involves losing water weight rather than fat. This approach might lead to rebound weight gain once normal eating resumes, as well as potential health risks like fatigue and nutrient deficiencies.
Which Indian meal is best for weight loss for vegetarians?
A simple khichdi made with moong dal and brown rice, paired with vegetables, is one of the best Indian meals for weight loss. It’s nutritious, easy to digest, and filling. Adding a side of raita or salad enhances the meal’s nutritional value.
How to lose 10 kgs in 1 month with an Indian vegetarian diet plan?
Losing 10 kgs in a month is an aggressive goal and may not be sustainable. Consult a nutritionist to create a personalised plan to avoid nutrient deficiencies or health risks. Quick weight loss often leads to muscle loss and can harm metabolism.