Vegetarian Meal Plan to Lose Weight

What is a vegan diet plan compared to normal diet plans?

A regular diet plan of an average individual will usually consist of foods that are rich in carbohydrates, sugar and proteins that have been gathered from a number of sources.

While a vegan diet will have 3 different levels, vegetarians will usually be labeled in three categories.

  1. The first one is the lacto-vegetarian, they are the ones that do not eat fish, meat, poultry, eggs including any food that contains dairy products like milk, cheese, yogurt and butter.
  2. Another type of vegan diet is called the Lacto-octo vegetarian diet. This is for vegans who do not eat fish and meat, but allow dairy products like eggs in their diet.
  3. Ovo-vegetarian is another diet of vegan diet, they do not eat meat, seafood and all dairy products but they eat eggs.

Other people follow a semi-vegetarian diet, while some do a flexitarian diet, which means they eat a plant based diet, but will also include eggs, poultry and fish in small quantities.

What are the pros of becoming vegan?

According to research, eating meat on a regular basis can lead to a number of health risks, people who switch to eating plant based food can benefit from the nourishment that plant based food can provide.

By not eating meat, a person’s risk of developing cancer, diabetes and arthritis as well as hypertension is reduced. They will also have lesser risk of developing a heart disease. Men who go vegan, can also stop the progression of cancer cells in their body, it can prevent the instances of suffering from prostate cancer.

What are the cons of becoming vegan?

Protein is a valuable for the body; vegans do not usually meet the required need for protein due to lack of meat in their diet. The body needs at least 46 grams per day of protein in the body to function better for women and 56 grams daily for men.

In order to be able to complete the lack of protein due to the non presence of meat, there is a need for vegans to eat beans, tofu and other rich sources of protein from plants like dried beans.

What is an example vegan diet plan?

A vegan diet plan has to be boring; it does not have to lack variety just because it is a vegan diet. There are a number of ways to spice up a vegan diet plan.

Snack Plan:

  • Instead of eating hamburger or fries, vegans can snack on fresh fruits like apples and grapes.
  • They can add some granola and applesauce with pears, as well as hummus or pita bread.
  • They can also snack on fruit smoothies, and spicy pizza bagels.
  • For breakfast, a vegan diet plan can include soy yogurt or oatmeal with banana.
  • During lunch time, the meal can be as simple as Take-and-Go Tacos
  • For dinner time, a vegan diet plan can include scallion pancakes, or spicy sesame noodles.

Healthy Fruits to Eat to Lose Weight

For you to lose weight in a healthy and quick way, you need to consume fewer calories. Medical experts continue to point out that fruits are indeed the healthiest weight loss foods. They recommend them for weight loss programs because they are low in calories and energy density.

The following are some of the fruits that have been termed as “superfoods” to reduce your weight healthily:


When dieting to lose weight, one of the main goals is to have an intake of foods that have few calories and at the same “filling”. Fruits that have high fibre, water content and low in fat can serve this purpose very well.

All berry species are just one of the fruits to look out for. However, it is important to understand that berries have been cited to cause some drawbacks such as diarrhea and weakening the immune system.


Apples too have high fibre content, with every medium sized apple containing about 4.5 grams of daily value. Ensure to eat unpeeled apples since a huge percentage of the fibre content is concentrated on the peel.

People who ate unpeeled apples were found to lose more weight compared to those who ate peeled ones, in a certain credible research undertaken recently. Like berries, apples too have been reported to have some setbacks which include stomachaches and allergies.


Oranges are low calorie fruits despite having a sweet taste, which helps in creating a deficit in the amount of calorie to the body. An entire orange from Valencia was found to contain just 60 calories. Oranges also contain natural sugars that are great energy sources for the muscles and brain and at the same time aiding significantly in losing weight.

Despite having low calorie content, oranges are relatively very low in fibre. Hence, replacing them with high fibre foods could be very detrimental for your general health and weight loss.

In general, most whole fruits have the potential of slicing down the pounds in a very healthy manner. However, berries have been cited as the best fruits to rely on in your quest to lose weight.

Their characteristic low calorie levels and high fibre density are the major reasons why they are a preference to many. They are easy to get in the market and they are also quite cheap compared to the fruits for weight loss.

What to Know Before Starting a Weight Loss Meal Plan

How many calories do you need?

Every weight loss meal plan is different. It depends on your weight loss workout. The usual way for creating a nutrition plan is to count how many calories you need. Depending on the program you’re following, you may need to eat more or less calories.

Usually, your calorie intake is measured based on your current body weight. The rough estimate is to eat less calories to lose weight, although there are some programs where you might consume more calories to get your fat burning metabolism into gear.

You should also pay attention to the proportions between carbohydrates, proteins, and fat. It is a good habit to try and get all three nutrition in every meal, especially protein. Protein helps to keep burning the fat stored inside your body.

How many meals each day do you eat?

Once you have figured out how many calories you need, figure out how many meals a day to eat. The normal number of meals is three per day. However, there are programs that suggest you eat with more frequency but smaller amount.

An example would be to eat six times a day. This has the benefit of keeping your body properly fed so your fat burning process is constantly at work. Take the amount of calories per day and then divide it by six, so you get the amount of calories per meal. You will find that you don’t need to eat much to get this amount of calories each meal.

What food groups must you avoid?

As previously mentioned, every diet plan is different. This is because every person’s body is different. When it comes to nutrition, you also need to be aware if you have to avoid certain foods.

Some people are lactose intolerant. Some people are allergic to wheat. If you have any special needs, make sure your meal plan puts these needs into consideration. If you aren’t sure about something, the best step is to consult a nutritionist so you can get personal attention.

Follow sample meal plans for beginners

Putting the three considerations above might not be easy, especially if you are just beginning. Many people who have been eating healthy a long time already know their body’s preferences and habits.

To help you get started creating a nutrition plan for weight loss, you can follow a sample meal plan. There are many sample plans you can find on the internet. However, the best is to follow a program that includes both the meal plan and the workout exercises. A good way to start is to buy the Old School New Body system made by Steve and Becky Holman.