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While planning a vegetarian diet for weight loss, the individual should get all the macros and micronutrients required for overall health. Getting enough protein of high biological value is another concern for both vegetarians and vegans, though. To ensure optimal results, a variety of foods must be included in a balanced diet.
The bioavailability of nutrients in vegetarian and vegan foods varies, and the absorption depends on other factors like intolerance and sensitivity. In this article, we list the foods to include in a vegetarian diet for weight loss along with a plant-based meal plan that can also be followed by vegans.
Foods to include in a vegetarian diet for weight loss
All fruits and vegetables can be included in this diet. Whole grains, nuts and seeds can provide significant amounts of plant-based protein and some fats.
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Look to include these foods in a varied vegetarian diet for weight loss:
- Fruits: Berries, oranges, lemons, pears, peaches, pineapple, bananas, etc.
- Keto-friendly vegetables: Spinach, lettuce, leafy greens, tomatoes, broccoli, cauliflower, carrots, asparagus, bell peppers, etc.
- Starchy vegetables: Potatoes, sweet potatoes, butternut squash, etc.
- Whole grains: Brown rice, whole oats, rolled oats, quinoa, brown rice, barley, etc.
- Plant-based fats: Avocados, extra virgin olive oil, unsweetened coconut, etc.
- Legumes: Peas, lentils, chickpeas, black beans, etc.
- Nuts and nut butter: Almonds, cashews, peanuts, almond butter, cashew butter, peanut butter, etc.
- Seeds: Watermelon seeds, pumpkin seeds, sunflower seeds.
- Plant-based milk: Coconut milk, oat milk, almond milk, cashew milk, etc.
- Spices and herbs: Basil, thyme, parsley, rosemary, cumin, black pepper, salt, etc.
- Sauces: Soy sauce, vinegar, etc.
- Soy protein: Tofu, tempeh, soy protein isolate, etc.
Low-carb vegetables are ideal for weight loss and can be included in various interesting recipes.
Foods to avoid in a vegetarian diet for weight loss
Animal-based foods are usually avoided in this diet. Vegans do not consume any animal products at all.
Vegetarians can include some of the foods mentioned below like dairy, including milk, cheese and butter. The following foods must be excluded from a vegetarian diet for weight loss:
- Eggs: Duck eggs. quail eggs, etc.
- Chicken: Fresh chicken, processed chicken, chicken organs.
- Beef and pork: Fresh and processed lard and tallow
- Seafood: Salmon, tuna, herring, mackerel, sardines, shrimp, prawns, etc.
- Dairy: Milk, whey, cheese, butter, etc.
Vegan meal plan for weight loss
A vegan diet to lose weight excludes all animal-based foods, including dairy. A vegetarian diet for weight loss may or may not include dairy.
A simple seven-day plant-based meal plan is given below:
Monday
- Breakfast: Overnight oats with almond milk, berries, roasted seeds and walnuts.
- Lunch: Vegetable stew, chickpeas, and lentil soup.
- Dinner: Steamed tofu and grilled asparagus.
Tuesday
- Breakfast: Greek yogurt with nuts and berries, Trail mix prepared with pumpkin, watermelon and flax seeds.
- Lunch: Chickpeas with vegetables and lentils.
- Dinner: Baked potato and grilled mushrooms.
Wednesday
- Breakfast: Peanut butter and whole grain bread.
- Lunch: Tofu and rice meal
- Dinner: Grilled bell papers and sweet potatoes.
Thursday
- Breakfast: Oatmeal with greek yogurt and fruits
- Lunch: Quinoa with mushrooms and veggies.
- Dinner: Stir-fry vegetables and tofu with bell peppers
Friday
- Breakfast: Coconut milk chia pudding with nuts, seeds and fruits.
- Lunch: Grilled asparagus with bell peppers.
- Dinner: Vegetable soup with mushrooms.
Saturday
- Breakfast: Trail mix with coconut flakes, roasted nuts and seeds.
- Lunch: Steamed broccoli with a side of pesto sauce.
- Dinner: Chickpea salad with grilled tofu.
Sunday
- Breakfast: Plain yogurt with berries and nuts
- Lunch: Grilled mushrooms and chickpeas soup
- Dinner: Mashed potatoes with a side of bell peppers
Vegetarian weight loss ideas
While choosing foods for meal preparation, look to include those that are low in carbs and calories. A low-carb diet has been found to be extremely beneficial for weight loss, just like a calorie-deficit diet.
You can also follow a low-carb vegetarian diet for weight loss. The Keto 2.0 diet plan is a plant-based diet that can be followed by vegetarians and vegans alike. However, it's not mandatory to follow a completely plant-based lifestyle in that plan.
Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.
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