7-Days vegetarian weight loss meal plan

✅ Who Is This For?

• Busy women looking for simple vegetarian options

• Anyone who wants to eat healthier, without cutting carbs completely

• People trying to lose 2–4 kgs sustainably

🗓️ 7-Day Vegetarian Weight Loss Plan

Each day includes 3 main meals + 1 snack and totals ~1200–1400 calories.

Day 1

• Breakfast: Oats with chia, banana & almond milk

• Lunch: Brown rice + moong dal + sautéed spinach

• Snack: Roasted chana or fruit

• Dinner: Vegetable soup + 1 whole wheat roti

Day 2

• Breakfast: Besan chilla with mint chutney

• Lunch: Quinoa salad with chickpeas & cucumber

• Snack: Green tea + 4 almonds

• Dinner: Paneer bhurji + steamed broccoli

Day 3

• Breakfast: Poha with peas and peanuts (light oil)

• Lunch: Vegetable khichdi (with bottle gourd + carrots)

• Snack: Curd + jeera powder (½ cup)

• Dinner: Cabbage sabzi + 1 bajra roti

Day 4

• Breakfast: Smoothie (spinach + banana + oats + almond milk)

• Lunch: Rajma curry + red rice + kachumber salad

• Snack: 1 boiled sweet potato + black salt

• Dinner: Vegetable upma + sambhar (small bowl)

Day 5

• Breakfast: Sprouted moong salad + lemon

• Lunch: Palak tofu (or paneer) + 1 multigrain roti

• Snack: Buttermilk with mint

• Dinner: Mixed lentil soup + stir-fried veggies

Day 6

• Breakfast: 2 idlis + coconut chutney

• Lunch: Chana masala + jeera rice

• Snack: Herbal tea + 5 soaked almonds

• Dinner: Grilled vegetables + hummus + 1 small whole wheat pita

Day 7

• Breakfast: Methi thepla (2 small) + plain curd

• Lunch: Vegetable pulao + cucumber raita

• Snack: Fruit chaat (no sugar)

• Dinner: Zucchini + bell pepper stir fry + tofu + brown rice

🛒 Grocery List (for the Week)

• Brown rice, red rice, jeera rice, oats, quinoa

• Moong dal, chana, rajma, lentils

• Whole wheat flour, bajra flour, poha

• Spinach, cabbage, carrots, bottle gourd

• Onion, tomato, cucumber, broccoli, zucchini

• Bell peppers, methi, lemon, sweet potato

• Banana, apple, orange, any seasonal fruits

• Paneer or tofu, curd, almond milk, sprouted moong

• Roasted chana, peanuts, almonds

• Besan, coconut chutney, hummus

• Chia seeds, cumin, turmeric, ginger, mustard

• Mint leaves, green tea, herbal tea

💡 Tips for Success

• Drink 2–3L water daily

• Limit sugar and processed snacks

• Stay consistent 80% of the time — not perfect

• Walk 30 mins a day if possible

This plan isn’t a crash diet — it’s your first step toward sustainable, plant-powered fat loss. Try it and let me know how you feel!