Weight Loss

1-Month Vegetarian Diet Plan for Weight Loss PDF (Indian Menu)

Can a vegetarian diet give the same weight loss result as a non-vegetarian diet? The weight loss journey is the toughest journey one can have. Some different theories and diets are available freely on the internet. But 1 thing is common in all diets: high protein intake. Read on to get this 1-month vegetarian diet plan for weight loss PDF (Indian Menu).

We all know the best proteins that we get are from animal sources like eggs, chicken, fish, and meat. So does this mean a vegetarian will have a tough time losing weight? Wrong! Even plant proteins, if eaten smartly, can give you the desired results. With a guided diet plan under a certified professional, you might use natural sources and experience healthy weight loss.

1-Month Vegetarian Diet Plan for Weight Loss PDF (Indian Menu)

For vegetarians, a high protein, low fats, high fiber, and complex carbohydrates diet will help to achieve the desired weight loss.

  • Protein sources: Dals, pulses, sprouts, milk and products, soy and products, pea protein, chia seeds, nuts, and protein supplements
  • Fat sources: Nuts, oil, ghee, butter and cheese
  • Fiber sources: Whole grain cereals, pulses, whole fruits and vegetables, nuts, and seeds
  • Complex carbohydrate sources: Whole cereals and their flours, millet, whole vegetables and fruits

A vegetarian diet with a deficit of calories in comparison to the activity of an individual helps to lose weight. You need a weekly reduction of calories, an increase in protein and fiber, and moderate carbohydrates to give desired results. A clean and balanced diet ensures there are no nutritional deficiencies or any negative effects on health. A healthy diet along with an appropriate workout schedule helps in reducing weight faster. Target weight loss should be 2 to 3 kgs per month. Follow this 1-month vegetarian diet plan for weight loss PDF (Indian Menu).

Week 1 of 1-Month Vegetarian Diet Plan for Weight Loss

In the first week of this 1-month vegetarian diet plan for weight loss you should aim for :

Calories: 2000 kcals

Proteins: 60 gms

Week 1 Sample Diet Plan

Empty stomach: 1 teaspoon soaked chia seeds with 1 cup warm water

Breakfast:  2 Chapati with any green sabji / 2 Slices multigrain bread sandwich with vegetable stuffing / 1 cup Nachni or ragi  satva with milk/ 2 Dosa with coconut chutney

Mid-morning: 1 seasonal Fruit (100-150 gms)

Lunch: 1 cup Salad + 2 Chapati + ½ cup Rice OR 1 Cup brown rice & no chapati OR  3 Multigrain Chapatis & no rice

+ 1 cup ( green , yellow , red )Vegetables  + 1 cup Dal / any pulse curry  + 1 cup curd

Evening snack: 1 cup Tea or Coffee (no sugar) + ½ cup Roasted Chana or Corn/ ½ cup Sprouts/ 40 gms Grilled Paneer

Dinner: 1 cup Salad + 2 Chapati or 1 cup Rice + 1 cup vegetable + 1 cup dal/kadhi and 1 glass buttermilk with salt and jeera. Try eating by 7:30 pm.

Bed-time: 1 cup Milk with almonds (2 no)

 

Week 2 of 1-Month Vegetarian Diet Plan for Weight Loss

 

1-month vegetarian diet plan for weight loss

In the second week of this 1-month vegetarian diet plan for weight loss you should aim for :

Calories: 1800 kcals

Proteins: 65 gms

 

Week 2 Sample Diet Plan 

Empty stomach: 1 teaspoon jeera boiled in water and then strained. 1 glass + 4 soaked almonds and 2 soaked walnuts

Breakfast: 1 cup of Oats chia pudding/ Millet upama with veggies / Vegetable Daliya/ Quinoa with milk / Vegetable rawa chilla -2 small

Mid-morning: 1 Fruit (100-150 gms)

Lunch: 1 cup Salad + 2 Chapati  OR 1 Cup brown rice, no chapati OR 2 small Millet Rotis + 1 cup Vegetables + 1 cup Dal + 1 cup Curd

Evening snack: 2 pieces of Dhokla with green chutney OR 1 bowl of sprouted mung salad OR ¼ cup roasted nuts (sesame, sunflower, pumpkin, flaxseed, chia)  + 1 glass buttermilk

Dinner: 1 cup Salad + 1 Millet Roti or Multigrain phulka or 1 cup Brown/ red/ black Rice + 1 cup vegetable + 1 cup curd or 40 gms paneer or 1 glass buttermilk

Bed-time: 1 cup Turmeric Milk

 

 

Week 3 of 1-Month Vegetarian Diet Plan for Weight Loss

 

In the second week of this 1-month vegetarian diet plan for weight loss you should aim for :

In the third week of this 1-month vegetarian diet plan for weight loss you should aim for :

Calories: 1500 kcals

Proteins: 70 gms

 

Week 3 Sample Diet Plan

Empty stomach: 1 glass of Green juice (spinach/kale +amla +lemon+ginger +mint+coriander)

Breakfast: Soaked nuts (almonds, walnuts, date, dry fig) + 1 cup of Oats yogurt nuts smoothie OR 4 pieces besan dhokla OR 2 besan chilla OR 4 mung dal appam + coconut chutney

Mid-morning: 40 gms low-fat Paneer or ½ cup Sprouts with salad

Lunch: 1 cup Salad + 2 small Millet +besan flour Rotis + 1 cup Vegetables + 1 cup Dal + ½ cup cooked+ Pulse or  Sprouts + 1 cup Curd

Evening snack: 1 Fruit (100-150 gms)

Late Evening: 1 Cup of Green Tea or Cinnamon tea or warm water

Dinner: 1 cup Vegetable Soup + ¾ cup Brown Rice or Daliya + 1 cup vegetable + 100 gms of sauteed paneer cubes with herbs

Bed-time: 1 cup Milk with nutmeg + 5 soaked and peeled almonds

 

Week 4 of 1-Month Vegetarian Diet Plan for Weight Loss

 

In the fourth week of this 1-month vegetarian diet plan for weight loss you should aim for :

Calories: 1200 kcals

Proteins: 70  gms

Week 4 Sample Diet Plan

Empty stomach: 1 glass of lemon juice with warm water + 1 tsp chia seeds

Breakfast: Soaked Nuts – Almonds/ walnuts/ prunes/ Dates/ Dry Fig + 1 cup Sprouts or Boiled Chana or Moong

Mid-morning: 40 gms low-fat Paneer or Tofu or 1 glass Sattu with Water

Lunch: 1 cup Vegetable soup + 1 medium Millet Roti + 1 cup Vegetables + 1 cup Dal + ½ cup Pulse or  Sprouts + 1 cup Curd

Evening snack: 1 glass of Buttermilk with Chia seeds

Late Evening: 1 Cup Green Tea

Dinner: 1 bowl Salad meal – green vegetables, tofu or paneer, pumpkin seeds, flaxseeds, sprouts, curd + 1 glass Buttermilk

Bed-time: 1 cup Milk with turmeric and cinnamon

Download 1-Month Vegetarian Diet Plan for Weight Loss PDF (Indian Menu) 

General Tips for Weight Loss

  • Eat 5 – 6 small meals a day
  • Do not have long gaps between meals
  • Consume at least 2 – 2.5 liters of water in a day
  • You can replace curd with paneer or tofu or pulse cereal mix of the same quantity
  • Limit your oil intake to 20 -25 gms per day
  • Avoid refined foods, processed foods, junk, desserts, deep-fried foods and packaged foods
  • Consume at least 2 to 2.5 litres of water
  • Indulge in 30 – 45 minutes of physical activity like walking, jogging, swimming, cycling or gymming

End note

You get the desired weight loss result by reducing your caloric intake and increasing your energy expenditure. A sudden reduction in calories might manifest in any nutritional deficiency. Thus, you need to gradually reduce your calories and increase your physical activity. A certified professional is the best person to guide you for a perfect weight loss plan and lifestyle change. you can check our personalized diet plan services to avail of a personal diet chart.

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