vegetarian diet plan for weight loss
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vegetarian diet plan for weight loss
How to put together a typical vegetarian calorie controlled diet.
Below are some suggestions for breakfasts, lunches, dinners and snacks for a vegetarian weight loss diet. Our system can give you a personalised, flexible daily diet plan for a vegetarian menu. Try it free for 24hrs
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Breakfasts
Poached egg and tomato on toast (195 calories)
1 poached egg, 1 slice wholemeal toast with 1tsp low-fat spread and grilled tomatoes.
Cream cheese and tomato bagel (250 calories)
1 toasted wholegrain bagel with 2tbsp low-fat soft cheese and 1 tomato.
Shredded wheat and banana (255 calories)
2 Shredded Wheat with skimmed milk and 1 small banana.
Branflakes and fruit (255 calories)
4tbsp branflakes, 1 small banana, 1tbsp raisins and skimmed milk.
Fruity muesli (260 calories)
3tbsp sugar-free muesli, 3 dried apricots, strawberries and skimmed milk.
Milkshake and fruit salad (260 calories)
Banana milkshake made by blending 150ml skimmed milk with 1 pot fat-free banana yoghurt and 1 small banana. Plus a bowl fruit salad.
Scrambled eggs on toast (280 calories)
1 slice wholemeal toast with 1tsp low-fat spread, 2 scrambled egg and grilled tomatoes.
Toast and peanut butter (285 calories)
2 slices wholegrain toast with 1tbsp peanut butter and 1 small glass of orange juice.
Fruit salad with yogurt and oats (345 calories)
Bowl of fruit salad, 1 pot low-fat natural yoghurt and 3tbsp oats.
Beans, mushrooms and tomatoes on toast (380 calories)
1 small can baked beans, 1 grilled tomato, grilled mushrooms and 2 slices wholemeal toast with 1tsp low-fat spread.
Lunches
Jacket potato with cottage cheese (295 calories)
1 jacket potato with 6tbsp cottage cheese and salad and fat-free dressing.
Hummus, crudités and pitta (300 calories)
1 wholemeal pitta, ½ small tub reduced-fat hummus and vegetable crudités.
Tropical fruity salad (330 calories)
Iceberg lettuce topped with 6tbsp low-fat cottage cheese, 2 chopped dried apricots, 1tbsp raisins, 1 chopped apple, 1 slice fresh pineapple and 5 crushed walnut halves.
Egg mayo and tomato sandwich (340 calories)
2 slices wholegrain bread filled with 1 hard boiled egg, 1 tomato and 2tsp reduced-fat mayo. Plus 1 pot fat-free fruit yogurt.
Italian salad (345 calories)
Large salad made from ½ small ball reduced-fat Mozzarella cheese, 2 tomatoes and ½ small avocado with salad leaves, basil and balsamic vinegar. Serve with a 5cm piece Granary bread.
Lentil soup and oatcakes (355 calories)
½ carton fresh lentil soup and 2 oatcakes topped with 2tbsp low-fat soft cheese and tomato. Plus 1 orange.
Greek salad wrap (365 calories)
1 large tortilla wrap filled with chopped lettuce, cherry tomatoes and cucumber, 50g crumbled feta cheese, 5 sliced olives and 1tbsp tzatziki.
Beans and cheese on toast (370 calories)
2 slices wholegrain toast with 1 small can baked beans and 1tbsp grated reduced-fat Cheddar. Plus a slice of canteloupe melon.
Cottage cheese and avocado on rye (385 calories)
2 slices rye bread topped with 6tbsp cottage cheese and ½ small avocado. Plus 1 bowl fruit salad.
Mixed bean salad (435 calories)
3tbsp each of red kidney beans, chick peas and cannelini beans with spring onions, cherry tomatoes, green pepper and fat-free dressing. Serve with mixed leaves and 1 wholemeal pitta.
Dinners
Creamy mushroom pasta (285 calories)
Fry 1 small onion, garlic and 1 small pack button mushrooms in a spray oil until brown. Add 150ml veg stock and 50ml dry white wine. Simmer until the liquid has reduced by half. Stir in 2tbsp low-fat soft cheese with herbs and 150g cooked tagliatelle. Mix, heat and serve with salad and fat-free dressing.
Veggie stir fry with rice (390 calories)
Stir fry made from a spray oil, 1 small pack of stir-fry veg and 1tbsp reduced-salt soy sauce. Serve with 8tbsp cooked brown rice. Plus 1 slice canteloupe melon.
Roasted vegetables (380 calories)
Place ½ red pepper, ½ green pepper, 4 thick slices aubergine, 1 sliced courgette and cherry tomatoes in a roasting tin. Brush with 1tsp olive oil and sprinkle with fresh basil. Roast until the vegetables are soft and browned. Top 1 thick slice wholegrain bread with the veggies and ½ small ball reduced-fat mozzarella cheese. Place under a hot grill until the cheese has melted. Serve with salad and fat-free dressing
Lose Weight Vegetarian Style
A vegetarian balanced diet can be as good as a meat-based diet
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