7-Day Vegetarian Weight Loss Plan

A vegetarian diet excludes animal meats and prioritizes plant-based proteins such as beans, peas, legumes, tofu products, nuts, seeds, and sometimes plant-based protein powders.

You may also choose to eat eggs and fish, depending on your preference. 

In addition to aiding weight management and weight loss, plant-based diets support heart health by lowering blood pressure and cholesterol levels.

They’re also high in fiber, which benefits all areas of health but is particularly advantageous for digestive health and staying regular. 

Plant-based foods are naturally high in antioxidants, which aid with inflammation and reduce the risk of cancer. 

Keep reading to learn which plant-based foods are suitable for vegetarian meals.

Then, try our free 7-day vegetarian weight loss plan. 

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What to Eat on a Vegetarian Weight Loss Plan

A vegetarian weight loss plan can include a wide range of plant-based foods, including:

• Fruits (fresh, frozen, canned). 
• Vegetables (fresh, frozen, canned)
• Whole-grains. 
• Beans and legumes (canned or dehydrated).  
• Soy products, including tofu and edamame.  
• Nutritious snacks like air-popped popcorn. 
• Eggs and fish (depending on your preferences). 
• Low-fat dairy products. (the Centers for Disease Control recommends choosing low-fat or fat-free dairy to lose weight).
• Nuts and seeds (try to pick roasted, unsalted varieties). 

It’s best to work closely with your dietitian to create balanced meals with nutritious and tasty foods that align with your weight loss goals.

Also, they can teach you to incorporate healthy, sweet snacks into your plan.

Meal Plan for Vegetarian Weight Loss

Below, you’ll find seven days of vegetarian meals suitable for weight loss.

If you want additional plant-based options, try our free vegan weight-loss meal plan. 

A healthcare professional should calculate weight loss calorie targets to ensure you’re within an adequate, sustainable range.

Ask your dietitian for serving size recommendations. 

Day 1

Breakfast

Plain rolled oats with low-fat milk, strawberries, blueberries, and raspberries.

You can use fresh or frozen fruits in this dish. 

Sprinkle cinnamon and a dash of nutmeg and stir until well combined. Add a handful of crushed walnuts for a crunchy texture and additional nutrients. 

Optional: Add one tablespoon of unsweetened coconut flakes. 

Lunch

Korean-inspired kimchi soup is made by stewing kimchi (fermented cabbage that contains fish ingredients), one spoonful of gochujang (a Korean red chili paste), onions, fresh bean sprouts, carrot sticks, and garlic.

When vegetables have softened, add low-sodium vegetable broth, a splash of soy sauce, and silky tofu for protein. 

It’s traditionally served with white, sticky rice.

However, to increase the nutritional value of your meal, you can substitute brown rice.

Some consumers in Nepal found it easier to switch to brown rice by mixing white and brown rice together.  

Dinner

Bunless chickpea sliders are made by processing canned chickpeas (drained and rinsed) with two eggs, a splash of olive oil, the juice of two limes, a teaspoon of za’atar, and fresh mint leaves.

Grill or bake at high heat so they develop a delicious, crusty layer.

Drizzle them with a yogurt sauce (mix yogurt with garlic and fresh dill—add a splash of water to thin the texture if desired), and serve with a fresh green salad. 

Snacks

Fresh vegetable sticks with hummus; Air-popped popcorn dressed with olive oil, garlic powder, and chili seasoning. 

Day 2

Breakfast

Whole grain toast with ripe avocado.

Use a fork to mash the fruit into your toasted bread, and top with a sprinkle of chili flakes, five to six diced cherry tomatoes, one sliced green onion, one tablespoon of feta, and freshly cut basil. Spritz with fresh lime juice and enjoy. 

Lunch

Tuna sandwiches with canned tuna, sliced celery, pickles, capers, green peas, green onion, and parsley. Add olive oil, lemon zest, half a lemon juice, and freshly ground black pepper to dress.

Serve in a whole-grain wrap or on a whole-grain English muffin. 

Dinner

Fusili red lentil pasta has approximately 26g of protein per 100g serving (about one cup of pasta).

While your pasta boils, make a sauce by sautéing fresh spinach, sweet onion, sundried tomatoes, and zucchini in olive oil.

Add chili flakes and a splash of white cooking wine (optional) before serving with freshly cut basil. 

Snacks

Apple slices with your favorite nut butter; Crunchy, roasted chickpeas. 

Day 3

Breakfast

Mix plain, low-fat cottage cheese with your favorite breakfast cereal (American health authorities who build nutrition programs recommend picking whole-grain cereals with less than 6g of sugar per serving).

Examples include plain Cheerios and Kix.  

Add fresh mango, hemp hearts, and crushed pecans for brightness and texture. 

Lunch

Mediterranean stuffed pita pockets using whole-grain pitas, tzatziki, sprouts, fresh spinach, tomatoes, cucumber, onions, olives (optional), and a spoonful of feta cheese.

Add leftover chickpea sliders (from Day 1) for protein and serve with fresh fruit. 

Dinner

Grilled portobello mushroom steaks served alongside a hearty bean and quinoa salad.

Add arugula, cherry tomatoes, diced cucumber, fresh mint, and crushed pistachios, and dress it with white wine and olive oil vinaigrette.

Add a boiled egg for additional protein.  

Snacks

Fresh vegetable stick with hummus; Avocado with lemon juice (or hot sauce).  

Day 4

Breakfast

Make a veggie-filed omelet by sautéing equal amounts of zucchini, onion, and sundried tomato.

Add a quarter cup of light cheddar cheese and garnish with cracked black pepper and fresh basil before serving with toasted whole-grain bread. 

Lunch

A charcuterie-style plate with whole grain crackers, fresh vegetable sticks, hummus, a boiled egg, pieces of tuna, spinach leaves, cherry tomatoes, sliced cucumber, berries or pear slices, and savory cottage cheese (add sliced green onions and a pinch of cayenne). 

If you don’t eat tuna, you can serve tempeh (a fermented soy product)—but it must be cooked. 

Dinner

Sheet pan winner with extra firm tofu, broccoli, green beans, and squash.

Dress with a mixture of sesame oil, fresh garlic, grated ginger, and chili flakes. Bake in a high-heat oven for about thirty minutes. 

Snacks

Plain Greek yogurt dressed with nuts and berries; crunchy, roasted chickpeas.  

Day 5

Breakfast

Tofu scramble with diced sweet potato, red onion, and tomato.

Add a spoonful of tomato paste and season with a pinch of salt and freshly ground pepper for additional flavor.

Garnish with fresh-cut parsley and mint leaves, and enjoy while warm. 

Lunch

Lettuce wraps with leftover baked tofu (from Day 5 dinner), red onion, diced bell peppers, and fresh tomato.

Dress with light ranch or your favorite go-to condiment.  

Dinner

Edamame stir-fry with bell peppers, sweet onion, cauliflower, carrots, and garlic.

To dress, mix hot sauce with sesame oil, Chinese five spice, ground ginger, a teaspoon of honey, and one tablespoon of orange juice. Serve with brown rice. 

Snacks

Snack-sized serving of low-fat cottage cheese with peaches; Vegetable sticks with dip.

Day 6

Breakfast

These two-ingredient banana pancakes are made by mashing one ripened banana with two eggs. For flavor, add cinnamon, nutmeg, and a pinch of allspice.

They cook like regular pancakes (a flat non-stick skillet works best) but won’t be as fluffy.

Add a side cup of plain, low-fat yogurt topped with a quarter cup of unsalted nuts for more nourishment. 

Lunch

Make bean-based chili by stewing diced tomatoes, carrots, celery, onion, garlic, and green onions.

Season with chili powder, onion powder, cayenne, and freshly ground black pepper. Garnish with freshly sliced green onions. 

Optional: Add a whole-grain dinner roll on the side. 

Dinner

Lentil-stuffed quesadillas are an easy, comforting dish with more fiber than traditional cheese-stuffed recipes. 

To make your filling, cook canned lentils in a pan and add olive oil, one diced onion, two chopped garlic cloves, and low-sodium taco seasoning (if you don't have any, you can substitute paprika, chili seasoning, garlic powder, and onion powder). 

When everything is cooked, mash with a fork and prepare to cook your quesadilla using one whole-grain tortilla.

Sprinkle with a quarter cup of low-fat shredded cheese and cook your quesadilla on a non-stick pan. 

Garnish with salsa, a dollop of low-fat plain Greek yogurt, and freshly chopped tomato and green onions.

Serve with a fresh, green side salad.  

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Snacks

Apple slices with nut butter; vegetable sticks with hummus. 

Day 7

Breakfast

Make a savory bean skillet by sautéeing black beans with diced onions and yellow bell pepper.

Season with one tablespoon of chili powder, and add fresh jalapeño if you enjoy spicy foods.

To garnish, add salsa, fresh cilantro, and pickled red onions. Serve with a poached egg (or soft-boiled egg) on top.  

Lunch

Shredded kale salad with apple slices, almonds, raspberries, red onion, and cucumber. Add one or two hard-boiled eggs for protein.

Make a tangy, creamy dressing at home using low-fat, plain Greek yogurt, olive oil, one spoonful of tahini (sesame seed paste), lemon juice, basil, mint, cilantro, and fresh garlic. 

Dinner

Use leftover bean chili (Day 6 lunch) to make vegetarian sloppy joes.

Serve on a whole-grain bun and top with homemade coleslaw. 

To make the slaw, shred red cabbage, carrots, sweet onion, and jalapeño into a bowl.

Add olive oil and a pinch of salt for flavor. 

Snacks

Plain, low-fat Greek yogurt with pineapple and unsweetened coconut shavings; crunchy, roasted chickpeas.

Takeaway

We’ve created a vegetarian weight-loss meal plan to help you discover meals that align with your preferences and health goals.

In addition to following our guidelines, you may also benefit from other lifestyle changes that support weight loss, including completing regular physical activity, managing stress, and getting good quality sleep. 

If you want personalized support, consider working with a weight-loss dietitian. 

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Having trouble losing weight? Take the weight loss quiz to understand your next steps and reach your goals.

Work with a Dietitian 

A registered dietitian is a nutrition expert and licensed health care professional qualified to help you achieve your weight loss goals. 

During your appointments, your dietitian will review and assess your current nutritional intake and lifestyle.

Then, using this data, your dietitian will build a personalized nutrition care plan, which may include more meal plans or meal ideas and other relevant nutrition advice.  

At Nourish, every dietitian offers individualized online counseling and is devoted to helping you succeed. Find a dietitian who accepts insurance through Nourish.