1.

Monday
Breakfast: 3/4 cup bran flakes, any one fruit like apple or banana, 1 cup fat-free milk.
Lunch: Replace white carbohydrates like rice, bread, potato or pasta with whole wheat bread or
chapati, 1 piece of cheese, chicken, 1 teaspoon light mayonnaise, and salad greens or fruit.
Dinner: Fish, steamed broccoli, grated cheese and fat free ice cream.
Tip: Make sure to eliminate high carbohydrate foods and include fruits, vegetables and high protein
food. Eating food in smaller portions rather than one big meal will be beneficialless
2. Tuesday
Start your day with a table spoon of lemon juice mixed with honey.
Breakfast: Cereal with fat free milk. Lunch: 2 chapatis or a small bowl of rice with vegetables.
Snack: Oat meal biscuits with tea (Try green tea, which is highly recommended for weight loss and
health.)
Dinner: Light dinner of salad or whole wheat bread sandwich.
Tip: You can follow an easy diet plan in the following line. You are free to make minor changes to
suit your tastes.
3.

Wednesday
Start your day with black coffee or tea.
Breakfast: Cooked oatmeal in fat free milk, half apple or banana topped with a teaspoon of honey.
Lunch: 1 cup rice, and dal, vegetable curry, any fruits like grapes, or bananas.
Dinner: Steamed shrimp, vegetable curry, chapatis, and baked or steamed potato.
Tip: Include five small meals per day including breakfast, lunch and dinner along with two snacks in
between. A meal should ideally contain 400 to 500 calories and snacks less than 200 calories.

4. Thursday
Green tea is a good option to kick off your day.
Breakfast: Fruits like apples, banana, and fat free yoghurt.
Lunch: Tomato soup, roasted beef, radish, lettuce, tomato, pear and whole wheat chapatti with 1
cup of chopped vegetables.
Dinner: Cooked brown rice and pineapple/apple/orange pieces.
Tip: Eat your food slowly. For snacks instead of fried items or sweets, try nuts or fruits and protein
shake, or salads. Settle for sugar free and low carb options while buying ice creams and cakes.
5. Friday
Breakfast: 1/2 cup berries, a few almonds and 1 pint of fat free milk.
Lunch: Fat free beans and 1 chapati with vegetables or cheese, cucumber slices.
Dinner: Green salad with fat free dressing, chapati.
Tip: Drink fresh water all through the day. Avoid soft drinks and soda instead includes tomato or
lemon juice in your diet.
6. Saturday
Breakfast: 1 Idli or chapati, with vegetable curry. 1/2 sliced banana, skimmed milk.
Lunch: 1 chapati, 1 cup of rice, light yoghurt, fish curry, mustard, cucumber, tomatoes and onion
slices.
Dinner: Brown rice, steamed spinach and an apple.
Tip: Spicy food containing chili pepper is thought to have weight reducing properties.
7. Sunday
Breakfast: Muesli with skimmed milk or chapati with cheese, tomato slice.
Lunch: Rice, salads, vegetables.
Dinner: Grilled chicken, chapati, pineapple slices.
Tip: Drink lots of water to lose weight fast. Make sure to consult your doctor before starting any diet
plan. Denying food to your body is not the solution to lose weight. Instead choose your menu
carefully and see the pounds drop slowly yet steadily!

Day 1 of the 7-Day Diet Meal Plan

Breakfast
1 Cup Skim Milk
1 Orange, medium
1 Cup Cheerios Cereal
Morning Snack
1 Cup Cantaloupe Melon
Lunch
Vietnamese-Style Beef & Noodle Broth
1 Whole-Wheat Pita Bread, small
1 Cup Skim Milk
1 Fudgsicle, no sugar added
Afternoon Snack
2 Tablespoons Prepared Hummus
3 Ounces Celery Sticks
Dinner
1/2 Cup Cooked Brown Rice
Green & Yellow Beans with Wild Mushrooms
Roasted Cod with Warm Tomato-Olive-Caper Tapenade
1/2 Banana, small

Day 2 of the 7-Day Diet Meal Plan

Breakfast
1 Cup Skim Milk
1/2 Banana, small
1 Cup Bran Flakes Cereal
Morning Snack
1 Fruit & Nut Granola Bar
Lunch
Spicy Thai Shrimp Salad
2 Cups Romaine Lettuce, shredded
1 Whole-Wheat Pita Bread, small
Chocolate-Raspberry Frozen Yogurt Pops
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
1 Cup Steamed Brussels Sprouts
Almond-Crusted Chicken Fingers
2/3 Cup Cooked Couscous
1 Peach, medium

Day 3 of the 7-Day Diet Meal Plan

Breakfast
1 Whole-Wheat English Muffin
1 Cup Skim Milk
1/2 Cup Blueberries
1 Teaspoon Fat Free Cream Cheese
Morning Snack
1 Apple, small
Lunch
1 Cup Tossed Salad Mix
1 Tablespoon Fat Free Blue Cheese Salad Dressing
Spanish Tortilla
1/2 Cup Fresh Pineapple
1 Slide Reduced-Calorie Oatmeal Bran Bread
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Simple Sauted Spinach
1 Cup Skim Milk

 Shrimp with Mango & Basil

1/2 Cup Cooked Quinoa
1 Nectarine, medium

Day 4 of the 7-Day Diet Meal Plan

Breakfast
1 Cup Skim Milk
1/2 Cup Hot Oatmeal
1 Ounce Dried Fruit
1 Tablespoon Walnuts
Morning Snack
1 Kiwi
Lunch
1 Cup Tossed Salad Mix
Puerto Rican Fish Stew (Bacalao)
1 Tablespoon Low Calorie Caesar Salad Dressing
1 Slide Reduced-Calorie Oatmeal Bran Bread
1 Cup Honeydew Melon
Afternoon Snack
1 Cup Blackberries
1 Cup Skim Milk
Dinner
1/2 Cup Cooked Brown Rice
Maple-Glazed Chicken Breasts
Roasted Squash & Fennel with Thyme
1/2 Cup Cooked Quinoa
1 Nectarine, medium

Day 5 of the 7-Day Diet Meal Plan

Breakfast
1 Scrambled Egg
1 Slice Reduced-Calorie Oatmeal Bran Bread
1/2 Cup Grapefruit
1 Cup Skim Milk
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Fat Free French Salad Dressing
Chicken & White Bean Soup
2 Sliced Reduced-Calorie Oatmeal Bran Bread
Afternoon Snack
1/2 Cup Unsweetened Applesauce
Dinner
1/2 Cup Cooked Quinoa
Bistro Beef Tenderloin
Roasted Baby Bok Choy
1 Cup Strawberries

Day 6 of the 7-Day Diet Meal Plan

Breakfast
1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 Teaspoon Creamy Peanut Butter
1 Tablespoon Sugar-Free Jam
Morning Snack
1 Orange, medium
Lunch
BLT Salad
1 Cup Skim Milk
1 Whole-Wheat Pita Bread, small

 1 Cup Watermelon
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Roasted Cod, Tomatoes, Orange & Onions
2/3 Cup Cooked Brown Rice
Green Salad with Asparagus & Peas (Salat med Asparges og rter)
1 Cup Cantaloupe Melon

Day 7 of the 7-Day Diet Meal Plan

Breakfast
1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
Morning Snack
1 Apple, small
Lunch
1 Veggie Burger
1 Whole-Wheat Roll
Bok Choy-Apple Slaw
1 Apricot
Afternoon Snack
3 Ounces Carrot Sticks
1/4 Cup Salsa
Dinner
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
1/2 Cup Cooked Brown Rice
1 Peach, medium

Diet Plan
Day 1:
All Fruits and Juices, Eat as much as you can, but avoid BANANAS
Did you know: Day 1 helps you to get rid of your 0.5 kg. to 1kg. of your weight.
Day 2:
Vegetables & Vegetables Soup. Vegetables may be boiled or can be taken raw with
little salt & pepper.
Did you know : Raw food include all the nutritive contents that is needed by the
human body.
Day 3:
You can have Fruits , Vegetables & Vegetable Soups.
Did you Know : Fruits & Fruit juices help our body to get rid of maximum toxins that
are formed in our body itself.
Day 4:
8 Bananas & 4 glasses of milk. It is likely that you may not be able to consume all the
bananas.
Did you Know : Bananas are the only fruits which contain readily available glucose
required for our body.
Day 5:
Have 4 red tomatoes & sprouts.
Did you know : Sprouts are full of proteins. Tomatoes help in supplying the calcium
content.
Day 6:
1 Big Boiled Potato with a pat of butter & Soup made up of Sprouts.
Did you Know : The best form of potatoes to be consumed are BOILED POTATOES.
Never try the Fried version of it.
Day 7:
Baked or Boiled Vegetables and Red Polished Rice .
Did you Know : SUGAR adds to your weight .
Drink lots of water throughout.
Tea or Coffee may taken but without sugar.

It would be wrong to assume that a meat-free diet alone would be enough to make a person shed weight
and become lean and fit. Instead it would be better to go in for a well structured and well thought out 7day vegetarian diet plan which certainly will help more than anything else as far as weight management is
concerned.
There are a number of options given from which you can pick and choose to meet your daily quota of
around 1400 calories. These dishes include simple and complex ones to suit individual tastes and
preferences. It also has some generous allowances to help you lead a near normal life as far as your
eating habits are concerned. It allows for 2 glasses of wine a week, one 48g chocolate bar, 70 g slice of
cake. Each one has its own calorie count which has been factored in while devising this 7-day vegetarian
plan.
Now let us look at the individual meals starting from Breakfast, Lunch, Dinner and Snacks and find out
how varied and how easy it is to choose the right combination. Each of the below mentioned
combinations should include one glass of fruit juice.

Breakfast Vegetarian Diet Plan Options

Baked beans along with grilled mushrooms and grilled tomatoes followed by a pot of yoghurt and
stewed pruned. The total calorie count will be around 560 calories.
A serving of baked summer fruits which should be served with a pot of low fat from age frais. This
should be followed by a slice of Ryvita sesame which could be topped with apple and lemon curd.
The fruits should consist of raspberries, peach, strawberries and blackberries. They should be baked
in a slow over for around 30 minutes.
You could also opt for a bowl of Wheat flakes, which can be topped with a bit of raisins and skimmed
milk of around 125 ml. This could be followed by a banana and also a strawberry smoothie. You
could use around 250 ml of cold skimmed milk to make this smoothie. You could chop the banana in
a blender when you are making this smoothie.
A bowl containing 30g tropical muesli (unsweetened) along with 125 ml skimmed milk could be
chosen. This could be followed by multigrain rye crisp bread (1 slice) which can be topped with
around 30g of fresh sliced pineapple and cottage cheese (reduced fat)
You could also choose instant porridge topped with fresh strawberries, coupled with salad made from
banana, fig, melon with ginger that is crystallized. Total calorie count would be around 370 with 2.5 g
fat.
You could try out a combination of 2 whole meal slices of bread with reduced-fat cottage cheese of
around 30g. You could also add canned pineapple chunks of 40g. This can be followed by crunchy
tropical fruit salad consisting of papaya, kiwi fruit, pineapple and passion fruit. You can top it with 15g
unsweetened muesli, which could be lightly toasted for 5 minutes. Total Calorie would be around 288
units.
You may try also instant porridge (made with 1/4 pint skimmed milk) topped with 60g fresh chopped
strawberries, followed by a bowl of fig, melon and banana salad with crystallized ginger Total Calorie
307 units with 2.5g fat.

Lunch Vegetarian Diet Plan Options

Brown rice salad with chickpeas (50g canned chickpeas, 100g canned tomatoes, 1tsp
Worcestershire sauce, salt and pepper, a dash of Tabasco, 30g onion, 1/2 clove garlic, 200g boiled
brown rice and 1tbsp fresh basil)This recipe has 376cals, 4.3g fat
Another option is 1 bowl (250g) of canned potato and leek soup with 80g French bread. This recipe
has 346cals, 8.9g fat
This recipe may also be a good option, 100g baked tofu burger served with 120g baked yam, 120g
tomato and onion salad with 7g fat free dressing . Ingredients: 350g firm tofu, 1 medium onion,

chopped, 45g chopped leeks, 75g rolled oats, 20ml soya sauce, 25g breadcrumbs, handful of
coriander leaves, chopped. Mix all, add salt and pepper, shape into burger shapes and bake at
180C/350F/gas mark 4 for 20 minutes. This recipe has 408cals,10g fat
You may opt also for 1 portion of rice noodles with Quorn, followed by 100g mixed fruit salad. For the
noodles, add 270g cooked rice noodles to 300ml miso-flavoured stock and garnish with 90g Quorn
fillets, shredded, 110g pak choi, 60g sliced carrots and 10g sliced spring onions. This recipe has
363cals, 5.5g fat
Give a try also to 1 serving of pea and pumpkin curry with 175g steamed Thai fragrant rice. This
recipe has 392cals, 7.5g fat
For pasta lovers: 150g boiled whole meal spaghetti, served with 85g tomato and garlic pasta sauce
and 15g parmesan cheese, followed by a small serving (100g) of canned rice pudding topped with
30g fresh strawberries. This recipe has only 377cals, 10g fat
If you love soup this option is for you: 1 bowl (300g) canned lentil soup, followed by 1 plain toasted
bagel (70g) filled with 30g hummus and 40g grated carrots. This soup recipe has 352cals, 5.8g fat

Dinner Vegetarian Diet Plan Options

Dinner could be any one of the following accompanied with a piece of fruit. All the dishes would be of
around 580 to 590 calories.
You could go in for fennel, lemon risotto, and beetroot along with aubergine salad. The quantity should be
1 piece of the above vegetables with 1 portion of grilled aubergine salad.

Ratatouille and baked potato could be tried out. The serving should be of 1 portion of Romanian
Ratatouille along with one 180g baked potato.
Carrot and orange soup along with broccoli flan could be tried out. Carrot should be around 300g
which should be followed by 1 slice of around 120g of whole meal broccoli flan. This could be served
with a baked yam and a portion of green vegetable medley. The carrots should be boiled in water and
you could add 1 onion, orange juice, coriander leaves, salt and pepper to taste.
You could also try out vegetable moussaka combined with dessert made from yoghurt. You could
also add 125 g of stewed prunes to make it tasty. For making moussaka you would need 500g
aubergines, corn oil, onions, garlic, 225g of mushrooms (chopped) red split lentils, basil leaves that
are torn, bay leaves, tomato puree of around 25g sliced tomato of around 250g boiled potatoes of
around 500g, white sauce of 500g made with low fat skimmed milk, 15g mature cheddar cheese that
is grated and 2 small eggs.
Quorn Korma and rice which should be made from 250g of Quorn Korma added to 1 portion 180g of
boiled basmati rice. You could also add cucumber and tomato of around 145g.
Bean burger pitta pocket consisting of 180g of grilled bean burger which should be served inside
large pitta bread (whole meal). It should be stuffed with mixed salad leaves. You can also top it with
low fat Greek Yoghurt and add a bit of lime juice to make it flavored.
You could also try chickpea curry along with salad and all you need is 280g of chickpea curry which
should be served with 2 chapattis. Green salad dressed in low fat yoghurt can add a lot of taste and
flavor to it.

Snacks Vegetarian Diet Plan Options

Snacks (to be taken twice a day)
There are quite a few options to choose from. You could try out bio yoghurt of any flavor. You could add
dried fruit of any kind having around 160 calories. Vegetables crudits could also be tried out along with
cheese that is low in fat content. Eating lot of fruits is also recommended as healthy snacking habit. You
could try banana, mango, or apple. Other eatables that could be considered as healthy snacks are

popcorn, malt loaf, breadsticks or even pumpernickel break. Crisp breads and buns could also make
good snack items.

Conclusion:
There is no doubt that if you wish to move the vegetarian way and ensure that you lose unwanted weight
in your body, you have quite a few options to choose from. You should start with particular groups of food
patterns, try it out for some time and then move to the next one.