7 Day Vegetarian Diet Plan Chart

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Vegetarianism is centered on plant foods. It may not allow certain animal products.
Vegetarian Diet Plan

The first step in getting the most out of your diet is to be aware of your nutritional needs and to plan accordingly. In order to organize your meals, you must first determine your health objectives.

As a result, the advantages of vegetarianism are mostly reliant on the types of meals you consume and your daily dietary habits. As a result, it is critical to understand the types of meals to include as well as the appropriate serving sizes.

Weight-Loss Vegetarian Foods

High-fiber vegetables

Foods high in fiber will help you feel full longer by filling half of your plate with veggies high in fiber, such as green leafy vegetables and broccoli, and cauliflower, as well as mushrooms and onions. This basic rule can assist you in reducing your calorie intake.

 

Difficult carbs

Complex carbohydrates are found in foods such as whole grains, starchy vegetables, fruits, nuts, pulses, and beans, among other things. These help you feel fuller for longer periods of time and include a significant amount of fiber, which aids in weight loss.

 

Vegetarian protein

Stock up on beans, millets, milk, and milk products, as well as eggs and other poultry. It aids in obtaining the proper amount of protein required by your body in order to accelerate weight loss.

 

Veggies and fruits 

Citrus fruits, melons, squash, cucumbers, and pumpkins all have a high water content, as do other fruits and vegetables. These keep you feeling full for a longer period of time. Furthermore, because they are low in calories and satisfy hunger, they make for excellent snack selections. As a result, if you’re trying to lose weight, include these in your vegetarian diet as well.

 

Seeds and nuts

Nutty snacks such as almonds, walnuts, pistachios, and seeds such as sunflower or melon seeds, flaxseed, and basil seed are all excellent choices for a mid-afternoon snack. They are high in protein and healthy fats, both of which aid in weight reduction. However, because they are high in calories, it is important to keep your portion sizes under control.

Foods to Avoid

Refined food

Food items prepared with maida or other refined grains should be avoided. The calories in them are high, and they provide little to no nutritious value.

 

Processed foods

The following are some examples of highly processed food items: bakery products, prepackaged foods and beverages, papads, and pickles. These contain sodium and sugar that have been added. As a result, they are highly refined and contribute to undesirable weight gain by increasing calorie intake.

 

Preserved foods

Pickled meals, whether they are produced at home or purchased from a store, are often rich in sodium. A high concentration of preservatives and added sugars can be found in many store-bought frozen and canned foods (for example, canned/frozen fruits and nuts). These foods should be avoided since they contribute to weight gain.

Vegetarian Diet Plan

Day 1 of a Veggie Diet

Breakfast: Porridge made with oats and nut mixture (1 bowl)

Lunch: (1) Roti with gajar-matar sabzi/paneer sabzi (1 katori)

Dinner: Roti (1) accompanied by dal-lauki sabzi (1 katori)

Snacks: 1 glass cucumber detox water/ 1 glass seasonal fruit/ 1 glass buttermilk/ 1 cup tea/ 1 glass cucumber detox water (1glass)

 

Day 2 of the Veggie Diet

Breakfast: Vegetables in various combinations. (2 pcs) roti with curd (1 Katori)

Lunch: Lentil curry (1 Katori) with 1½ 2 Katori methi rice

Dinner: Vegetables sautéed with paneer (1 Katori), served with flatbread (1) and green chutney (2 tbsp)

Snacks: Cucumber detox water (1 glass) Skimmed Paneer (100g)/choice of two seasonal fruits/buttermilk (1 glass)/caffeine-free coffee (½ cup)

 

Day 3 of the Veggie Diet

Breakfast: 1 glass buttermilk + 1 teaspoon chia seeds + 2 tablespoons chickpea hummus

Lunch: Vegetables sautéed with paneer (1 Katori), served with flatbread (1) and green chutney (2 tbsp)

Dinner: 1 bowl lentil curry with 12 bowls of methi rice

Snacks: Cucumber detox water (1 glass) Skimmed Paneer (100gm)/mixed veggie salad (1 bowl)/banana (1)/buttermilk (1 glass)/caffeine-free coffee (½ cup)

 

Day 4 of the Veggie Diet

Breakfast: Smoothie with fruits and nuts (0.75 glass) and omelet with besan/egg (1 serve; 1 egg)

Lunch: 1 bowl cooked whole green dal with 1 bowl Bhindi sabzi and 1 bowl roti (1)

Dinner: 1 bowl palak chole (12 bowls steaming rice)

Snacks: 1 glass cucumber detox water/ 1 orange/ 1 glass buttermilk/ 1 Katori mixed veggie salad/ 1 Katori skimmed milk paneer (100gm

Day 5 of the Veggie Diet

Breakfast: 1 glass skimmed milk with peas Poha (½ bowl)

Lunch: Paneer curry with reduced-fat (1.5 bowls) and Missi roti (1)

Dinner: Curd with Aloo Baingan Tomato Sabzi (1.5 bowl) (1 katori)

Snacks: Cucumber detox water (one glass)/ Skimmed milk paneer (one hundred grams)/ Salad of mixed vegetables (one bowl)/ Tea with less sugar and milk (1 cup)

 

Day 6 of a Veggie Diet

Breakfast: Sambar (1 bowl) and idli mixture (2pc)

Lunch: Curd with Aloo Baingan Tomato Sabzi (1.5 bowls) (1 bowl)

Dinner: 1 bowl cooked whole green dal with 1 bowl Bhindi sabzi and 1 bowl roti (1)

Snacks: 1 glass cucumber detox water/ 100g skimmed milk paneer

Salad of mixed vegetables (1 bowl)/café au lait avec moins de sucre et de lait (12 cup)

 

Day 7 of a Veggie Diet

Breakfast: Two besan chillas with green garlic chutney (3 tbsp)

Lunch: 1 bowl of Palak Chole with 12 bowls of Steamed Rice

Dinner: Paneer curry with reduced-fat (1.5 bowls) and Missi roti (1)

Snacks: 1 glass cucumber detox water/ 100g skimmed milk paneer

Salad with mixed vegetables (1 bowl)/ 1 apple/ 1 buttermilk (1 glass)

 

Conclusion

Vegetarianism is centered on plant foods. It may not allow certain animal products. Your optimum diet is based on your nutritional and health goals, as well as lifestyle compatibility. Less obvious are the benefits of vegetarianism.

Overconsumption of highly processed foods has fewer benefits and more drawbacks than normal consumption. Among them is weight gain. Eating a variety of foods and in the proper amounts will help you lose weight safely and effectively.

Eating vegetarianism’s meals correctly has many advantages. Incorporate vegetarian foods and dishes from all around the world into your diet. Eating a variety of healthy vegetarian foods will not only help you lose weight but also make it fun.