Healthy Vegetarian Weight Loss Diet Meal Plan

Want to lose up to 250 pounds of excess body weight healthily and naturally? Proven 12-week (90-day) vegetarian weight loss diet plan guaranteed to break your weight loss plateau, shed your stubborn belly fat and help you get in shape without having loose skin and weight rebound. You'll improve your health and get more energy too! Try out sample fat loss meal plans for free first »

Free Vegetarian Weight Loss Guide

Are you completely clear of how to get started with a successful vegetarian weight loss program so you can efficiently expedite your fat loss and achieve your goals in the shortest time possible? Discover the 5 steps that show you how to shortcut your way to a healthy vegetarian weight loss.

Free Vegetarian Weight Loss Tips & Strategies

What are the fat-burning foods to eat for effective weight loss? How to eat to maximize fat loss? Which plant-based foods hold high protein content so you won't have to worry about inadequate protein intake while losing fat? How to stop binge eating? How to stop sugar cravings? How to lose weight without loose skin? Find out now...

Free Vegetarian Weight Loss Meal Plan

By Laura Ng

What type of vegetarian weight loss meal plan are you looking for?

The type that will help you get down to your ideal weight and thereafter you'll go back to your degenerate lifestyle of indulging in unhealthy food again, OR the type that will help you stop feeling deprived, eliminate sugar addiction, and quit binge eating while shedding your unwanted pounds naturally and give you the power and tons of varieties to customize the meal plan to make it your permanent healthy vegetarian lifestyle even after you've achieved your weight loss goal?

Anyway, the meal plan I'm introducing in a moment can't help you lose weight and let you lead a degenerate lifestyle. Instead, it'll make you healthier, more energetic and lighter for as long as you stick to it. You simply won't want to go back eating junk and get your belly blow up, ever again. There you go.

Vegetarian Weight Loss Meal Plan for Men / Women

Men (~2000 calories)

Breakfast: Oatmeal Uncooked (Calories 529, Fat 17g, Carbohydrate 66g, Protein 28g)

1/3 cup old fashioned Oats, dry
1 Nectarine
10g Protein powder
12 Raisins
5 Raw almonds
2 Whole walnuts
Dash of Cinnamon

Soak oats in an open bowl of water overnight, instead of cooking. This keeps the fiber intact. In the morning, dump out the water and add the rest of the ingredients. You may need to add a little water because of the protein powder.

Snack (Calories 277, Fat 9g, Carbohydrate 37g, Protein 12g)

1/2 cup Cottage cheese (low-fat) *
4 Raw macadamia nuts (cut into half)
1 Fresh peach
1/2 Apple

Combine cottage cheese, macadamia, apple and sliced peaches.

* For vegan, replace cottage cheese with vegan cheese. I've included a nice recipe for making vegan cheese in my free meal plans guide.

Lunch: BBQ Satay (Calories 488, Fat 16g, Carbohydrate 66g, Protein 25g)

3 oz cup Seitan
2 tsp Virgin coconut oil *
1 Tbsp White onions
1 Tbsp BBQ sauce
1/3 cup Brown rice, cooked
4 cups Baby Spinach (pre washed & bagged)
Lots of veggies — Cucumber, 1/2 cup bell peppers, 1/2 cup fresh corn cut off the cob, onions, sprinkle of pumpkin seeds

Sauté onions in coconut oil for 3-5 minutes, add seitan and BBQ sauce to onions and cook until lightly brown and sauce is thickened up. Prepare salad with selected veggies. You can pour seitan mixture on top of salad and toss to add bbq flavor to salad. Remember you can cook a double portion to have enough food for 1-2 more meals. Can add rice to salad or eat separate.

* Virgin coconut oil is a good fat that helps to burn fat.

Snack (Calories 261, Fat 9g, Carbohydrate 20g, Protein 25g)

1 1/2 cup Soy beans frozen (non-GMO preferably)
1/2 Fresh cucumber sliced
1 Tbsp Green onion
Soy sauce, garlic powder or onion powder

Buy precooked fresh/frozen soy beans already shelled. Warm up soy beans (if needed) in boiling water for 5 or less minutes then drain off water. Add chopped cucumbers, onions and seasonings to soybeans (edamame). It's ready to eat!

Dinner: Curried Chickpeas (Calories 472, Fat 16g, Carbohydrate 54g, Protein 28g)

3/4 oz can Chickpeas (garbanzo beans)
1/4 cup TVP (textured vegetable protein)
1 Tbsp Onion
1/2 clove Garlic
1 tsp Curry powder or to taste
Dash fresh ginger, grated
Salt to taste
1/2 cup Diced tomatoes
4 cups Mixed green salad
8 Raw almonds
1/2 cup Strawberries
4 oz Avocado
1/2 cup Eggplant

Home made salad dressing — fresh squeezed 1/2 a lemon, herbs, a drizzle of honey, 1 Tbsp olive oil, water and salt. Toss together and ready to eat!

Rinse and drain chickpeas. Sauté oil, onions, ginger, TVP, seasoning/spices and garlic for 5 minutes. Place onion mixture with all ingredients warm on stove and ready to eat.

Women (~1600 calories)

Breakfast: Smoothie (Calories 370, Fat 16g, Carbohydrate 50g, Protein 12g)

1 Banana
1/2 Peach
7g Protein powder *
2 tsp Peanut butter / almond butter
1 cup Kale
2 tsp Virgin Coconut Oil **
Water
Stevia for sweetener (only a tiny amount needed) ***
Dash Cinnamon

Blend together all ingredients with enough water to make it pourable, can add ice.

* No protein powder? Check out our list of plant-based foods rich in protein.

** Virgin coconut oil is a good fat that helps to burn fat.

*** You can use raw honey, agave nectar or maple syrup in place of stevia if you don't have stevia nectar. Though other sweeteners do hold relatively higher calorie (stevia has zero calorie), adding a little amount shouldn't pose a threat to your calorie intake.

Snack (Calories 271, Fat 7g, Carbohydrate 38g, Protein 14g)

1/2 cup Cottage cheese (low-fat) *
9 Raw almonds
1 Fresh peach
1/2 Apple

Combine cottage cheese, almonds, apple and sliced peaches.

* For vegan, replace cottage cheese with vegan cheese. I've included a nice recipe for making vegan cheese in my free meal plans guide.

Lunch: Vegan Burger (Calories 355, Fat 11g, Carbohydrate 35g, Protein 29g)

2 Veggie patties/burgers (equaling 20g of protein and no more than 4g of fat)
Fresh sprouts
Thinly sliced cucumbers
Thinly sliced onion
Tomato sliced
1 Slice whole grain bread
2 oz Avocado (spread on bread like mayo). Season avocado with herb salt.

Spread avocado on piece of bread, season with salt and herbs, layer warmed 1-2 veggie patties, onion tomato, cucumber, and sprouts.

Snack (Calories 249, Fat 9g, Carbohydrate 28g, Protein 14g)

2 Tbsp Hummus
1/2 cup Cucumber with seasoning
1/2 cup Broccoli
1 cup Carrots
1 Bell pepper
1 whole Hard boiled egg *

Dip Veggies in hummus or eat by themselves for a high fiber snack. Eat egg with salt or seasoning.

* Vegan — substitute Mori-Nu silken tofu (marinated in organic black bean sauce) for hard boiled egg.

Dinner: Lentil Vegetable Soup (Calories 369, Fat 13g, Carbohydrate 36g, Protein 27g)

1/4 cup Lentils
1/2 cup TVP (Textured Vegetable Protein)
1/4 cup Carrots
1 Tbsp Red onion
1/2 clove Garlic
2 cups Vegetable stock and 2 cups water
1-2 Tbsp Tamari soy sauce to taste
1 tsp Olive oil
1 1/2 oz Avocado
Herbes de provence

Cook lentils in crock pot with vegetable stock and water or use canned precooked lentils. Watch out for extra sodium! Mix dry TVP with warm water and heat until moisture is gone. Sauté carrots, onion, garlic, TVP, and seasoning/herbs. Then combine lentils and mixture. Sprinkle avocado on soup.

What you've just gotten is a sample 1-day fat loss meal plan for men and women (created by certified nutritionist, Kardena Pauza). (Want more?)

Do you find lots of ingredients used in it? Actually, Kardena makes it this way to give you an excellent nutritional structure from various food combination. You can't expect to obtain adequate nutrients from meals with only 2 or 3 types of ingredients. You will feel deprived and become malnourished when your body doesn't receive sufficient nutrients. Also, with spices added to deliver full flavors you'll find it easier to stick to the meal plan. Not forgetting that you'll obtain adequate energy for your daily survival needs so you won't get a chance to crave junk food and eat anything in sight.

On top of that, each and every meal shows you a close estimate of how much calorie, carb, protein and fat you're ingesting so you have a concrete understanding of what you're eating and can avoid consuming extra calories.

Of course, you can modify the meals by spicing them up with your favorite seasoning to suit your palate. You can also customize the meal plan to fit into your specific condition like for example, you only require 1400 calories per day (women), then all you have to do is reduce the portion size such as preparing 1/2 bell pepper instead of 1, cutting 2 oz of avocado to 1 oz and so forth.

What if you can't find certain ingredients from your local store? For example, stevia nectar. Then just use other natural sweeteners like pure maple syrup or agave nectar. You can even leave it out since it's only added to enhance flavor. Likewise for other ingredients. Exercise your own judgment and be flexible. Simple as that.

Nutrient-dense, calorie-sufficient, delicious, customizable, cheap ingredients used, easy-to-make... which are what make Kardena's 90-day veggie meal plans work so well for thousands of busy overweight vegetarians. You can try out her 7-day fat loss meal plan (below) and you'll know how effective it is. You'll get more varieties of recipes to choose from so you can experience consistent fat loss throughout without hitting weight loss plateau.

FREE Vegetarian Weight Loss Diet Plan to Help You Lose Fat, Boost Energy & Improve Your Health in as Little as 7 Days! [Karen Loses 2 Healthy Pounds in 7 Days]

You'll learn exactly what to eat and how to prepare every vegetarian meal. You achieve maximum fat loss.
You'll know precisely how much calorie, carb, protein and fat in each and every meal you eat. You're in total control.

Each meal takes as little as 15 minutes to whip up. Fit your busy schedules.
Simple vegetarian diet requires only minimal basic kitchen skills. Moron proof.
Delicious fat-busting vegetarian diet for every meal. Keep you motivated.
You won't easily crave sugar and junk food. Immediate effect.
You get all the energy you need. You become more productive!
Your metabolism will boost all day long. You keep burning fat.
You'll block and burn excess calories with 2 scientifically proven fat-busting tricks. You lose weight faster!

Fill in your name and email address below, and grab your FREE Vegetarian Weight Loss Meal Plans + Guide (for Men & Women), and Block-and-Burn Fat-Busting Tricks NOW!

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