Weight Loss Meal Plans - Vegetarian Meal Plan for Weight Loss
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Take this 1-day vegetarian weight loss meal as a guide to plan out your daily meals to meet your calorie and nutritional needs. We need vigor to survive, but we also need a range of nutrients like vitamins, minerals and fatty acids to function properly. Therefore, both calorie and nutritional intakes are equally leading if you want to achieve true fat loss in a wholesome way.
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Breakfast (Breakfast Quinoa):
- 1/4 cup (uncooked) or 1/2 cup (cooked) quinoa
- 2 Tbsp hemp seeds
- 1/2 cup unsweetened almond milk or fresh made almond milk
- 1 Tbsp raisins
- 1 med fresh peach
- 1/4 tsp vanilla extract
- Stevia or agave nectar to sweeten
[Calories: 369, Carb: 46g, Protein: 15g, Fat: 13g]
Rinse Quinoa and join with almond milk and water. Bring to a slow simmer, then cover and cook for about 15 minutes until quinoa becomes tender. Stir in the remaining ingredients and place in food processor or blender and puree slightly. Ready to eat.
Morning Snack:
- 5 Tbsp Hummus
- 1/2 cup Cucumber w/ seasoning
- 1 cup broccoli
- 1 cup carrots
- 1/2 cup red bell pepper
[Calories: 245, Carb: 31g, Protein: 10g, Fat: 9g]
Dip Veggies in hummus or eat by themselves for a high-fiber snack.
Lunch (Black Bean Burger - Vegan):
- 1/2 cup black beans, cooked or if using canned beans, rinse under fresh water to sacrifice sodium.
- 1-2 Tbsp onion, diced
- 1 1/2 Tbsp ground flaxseeds
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/2 tsp seasoned salt
- 1 tsp olive oil or coconut oil (preferred)
- 1 slice sprouted grain, rye, or gluten-free bread
Optional: wholesome ketchup, mustard, herb seasoning
Side dish: 2 cups sliced cucumbers marinated in apple cider vinegar to cover and dash of salt and pepper.
[Calories 349, Carb: 44g, Protein: 14g, Fat: 13g]
Soak beans overnight and drain before cooking (easier to digest), add fresh water and boil beans for 1.5-2 hours. Saute onions till soft, about 3-5 minutes.
In a large bowl, mash cooked beans until approximately smooth. Add sauteed onions and the rest of the ingredients, except the oil, adding the ground flaxseed powder a few tbsp at a time to join well. Compound will be thick. Form bean Compound into patties, approximately 1/2 inch thick and fry patties in a small estimate of oil until slightly firm. Place veggie pattie on 1 slice of bread and enjoy with sliced tomato & onions, pickles, sprouts.
Afternoon Snack:
- 2 slices Ezekiel Bread - sprouted grain
- 2 Tbsp avocado, used as a spread
- 1-2 slices of tomato
- 2-4 thin slices of cucumber
- Thinly sliced onion
- 1 tsp Nutritional yeast
- dash of spirulina (optional)
- Spike seasoning or herbs and sea salt
[Calories 258, Carb: 39g, Protein: 20 g, Fat: 6g]
Make sandwich by spreading avocado on bread, sprinkle with nutritional yeast and seasoning so it will stick to avocado. Layer vegetables and enjoy! You can add other veggies like sprouts, sliced mushrooms, thinly sliced bell pepper.
Dinner (Spicy Tofu Kabobs):
- 1/2 cup firm tofu (non-gmo, organic), dice into 1" cubes
- 1/4 onion, cut into wedges
- 1 1/2 tsp plane peanut butter
- 6 button mushrooms
- 1/2 zucchini, cut into 1/2" slices
- 2 tsp honey
- 1 Tbsp chili sauce
- 1 bell pepper, cut into 1" x 2" pieces
- 2 tsp lemon juice, fresh squeezed
- 1 garlic clove minced/pressed
- 1/2 Tbsp ginger root minced,
- 2 Tbsp Tamari, Nama Shoyu, or Bragg's
Side Salad: Romaine lettuce or mixed baby greens, thinly sliced onion, mushrooms, bell peppers, 1 medium tomato. For dressing add 1 Tbsp balsamic vinegar, 2 tsp olive oil, salt, and 2 tsp agave nectar, ground pepper and toss...
[Calories 300, Carb: 24g, Protein: 14g, Fat: 14g]
Combine marinade ingredients; peanut butter, honey, chili sauce, lemon juice, garlic, ginger, sesame oil, and shoyu sauce; in a large bowl & mix well. Dice tofu into 1" cubes. Add tofu & vegetables (onion, bell peppers, mushrooms, zucchini) in to marinade bowl and toss gently; allow to marinate for 1-8 hours. Dispose tofu & vegetables on skewers & grill over medium heat until done.
[Total 1-day calories: 1521, Total Carb: 184g, Total Protein: 73g, Total Fat: 55g]
Tips for an sufficient Vegetarian Weight Loss Meal Plan
1. As you can see from above, every vegetarian meal for weight loss has its own calorie count. This is to help you gauge and make sure you don't eat more than what you need. So, if you were to devise a 7-day or 4-week vegetarian meal plans for weight loss, do likewise. And make sure the carb content is all the time more than that of protein and fat.
2. This is a 1500-cal meal plan for a typical woman. If you're of smaller size and your daily calorie need is only 1400, then naturally decrease the quantity of some ingredients and recalculate the calorie count. Increase the quantity for a men's meal plan.
3. The suspect for breaking your one-day meal into 5 meals is to keep your metabolism active throughout the day so as to optimally burn the excess fat deposits in your body. If you think 4 meals work best for your body, by all means.
4. You need to make your meals rich in both soluble and insoluble fiber so not only you get to feel full admittedly and do not overeat as a result, your body gets to detoxify effectively and flush out the toxin-laden wastes which conduce to sluggish metabolism. Remember, as your fiber intake increases, so should your water intake. If not, you may get constipation.
5. If for some reasons you can't desist a meal, say breakfast. Then take the remaining as the snack. This way you only need to prepare a meal for two servings.
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