Can a vegetarian weight loss plan give the identical weight reduction result as a non-vegetarian weight loss plan? The load loss journey is the hardest journey one can have. Some different theories and diets can be found freely on the web. But 1 thing is common in all diets: high protein intake. Read on to get this 1-month vegetarian weight loss plan plan for weight reduction PDF (Indian Menu).
Everyone knows one of the best proteins that we get are from animal sources like eggs, chicken, fish, and meat. So does this mean a vegetarian may have a tricky time losing a few pounds? Improper! Even plant proteins, if eaten smartly, can provide you with the specified results. With a guided weight loss plan plan under an authorized skilled, you would possibly use natural sources and experience healthy weight reduction.
1-Month Vegetarian Weight-reduction plan Plan for Weight Loss PDF (Indian Menu)
For vegetarians, a high protein, low fats, high fiber, and sophisticated carbohydrates weight loss plan will help to realize the specified weight reduction.
- Protein sources: Dals, pulses, sprouts, milk and products, soy and products, pea protein, chia seeds, nuts, and protein supplements
- Fat sources: Nuts, oil, ghee, butter and cheese
- Fiber sources: Whole grain cereals, pulses, whole fruit and veggies, nuts, and seeds
- Complex carbohydrate sources: Whole cereals and their flours, millet, whole vegetables and fruits
A vegetarian weight loss plan with a deficit of calories as compared to the activity of a person helps to drop pounds. You would like a weekly reduction of calories, a rise in protein and fiber, and moderate carbohydrates to present desired results. A clean and balanced weight loss plan ensures there aren’t any dietary deficiencies or any negative effects on health. A healthy weight loss plan together with an appropriate workout schedule helps in reducing weight faster. Goal weight reduction needs to be 2 to three kgs monthly. Follow this 1-month vegetarian weight loss plan plan for weight reduction PDF (Indian Menu).
Week 1 of 1-Month Vegetarian Weight-reduction plan Plan for Weight Loss
In the primary week of this 1-month vegetarian weight loss plan plan for weight reduction you need to aim for :
Calories: 2000 kcals
Proteins: 60 gms
Week 1 Sample Weight-reduction plan Plan
Empty stomach: 1 teaspoon soaked chia seeds with 1 cup warm water
Breakfast: 2 Chapati with any green sabji / 2 Slices multigrain bread sandwich with vegetable stuffing / 1 cup Nachni or ragi satva with milk/ 2 Dosa with coconut chutney
Mid-morning: 1 seasonal Fruit (100-150 gms)
Lunch: 1 cup Salad + 2 Chapati + ½ cup Rice OR 1 Cup brown rice & no chapati OR 3 Multigrain Chapatis & no rice
+ 1 cup ( green , yellow , red )Vegetables + 1 cup Dal / any pulse curry + 1 cup curd
Evening snack: 1 cup Tea or Coffee (no sugar) + ½ cup Roasted Chana or Corn/ ½ cup Sprouts/ 40 gms Grilled Paneer
Dinner: 1 cup Salad + 2 Chapati or 1 cup Rice + 1 cup vegetable + 1 cup dal/kadhi and 1 glass buttermilk with salt and jeera. Try eating by 7:30 pm.
Bed-time: 1 cup Milk with almonds (2 no)
Week 2 of 1-Month Vegetarian Weight-reduction plan Plan for Weight Loss
Within the second week of this 1-month vegetarian weight loss plan plan for weight reduction you need to aim for :
Calories: 1800 kcals
Proteins: 65 gms
Week 2 Sample Weight-reduction plan Plan
Empty stomach: 1 teaspoon jeera boiled in water after which strained. 1 glass + 4 soaked almonds and a pair of soaked walnuts
Breakfast: 1 cup of Oats chia pudding/ Millet upama with veggies / Vegetable Daliya/ Quinoa with milk / Vegetable rawa chilla -2 small
Mid-morning: 1 Fruit (100-150 gms)
Lunch: 1 cup Salad + 2 Chapati OR 1 Cup brown rice, no chapati OR 2 small Millet Rotis + 1 cup Vegetables + 1 cup Dal + 1 cup Curd
Evening snack: 2 pieces of Dhokla with green chutney OR 1 bowl of sprouted mung salad OR ¼ cup roasted nuts (sesame, sunflower, pumpkin, flaxseed, chia) + 1 glass buttermilk
Dinner: 1 cup Salad + 1 Millet Roti or Multigrain phulka or 1 cup Brown/ red/ black Rice + 1 cup vegetable + 1 cup curd or 40 gms paneer or 1 glass buttermilk
Bed-time: 1 cup Turmeric Milk
Week 3 of 1-Month Vegetarian Weight-reduction plan Plan for Weight Loss
Within the third week of this 1-month vegetarian weight loss plan plan for weight reduction you need to aim for :
Calories: 1500 kcals
Proteins: 70 gms
Week 3 Sample Weight-reduction plan Plan
Empty stomach: 1 glass of Green juice (spinach/kale +amla +lemon+ginger +mint+coriander)
Breakfast: Soaked nuts (almonds, walnuts, date, dry fig) + 1 cup of Oats yogurt nuts smoothie OR 4 pieces besan dhokla OR 2 besan chilla OR 4 mung dal appam + coconut chutney
Mid-morning: 40 gms low-fat Paneer or ½ cup Sprouts with salad
Lunch: 1 cup Salad + 2 small Millet +besan flour Rotis + 1 cup Vegetables + 1 cup Dal + ½ cup cooked+ Pulse or Sprouts + 1 cup Curd
Evening snack: 1 Fruit (100-150 gms)
Late Evening: 1 Cup of Green Tea or Cinnamon tea or warm water
Dinner: 1 cup Vegetable Soup + ¾ cup Brown Rice or Daliya + 1 cup vegetable + 100 gms of sauteed paneer cubes with herbs
Bed-time: 1 cup Milk with nutmeg + 5 soaked and peeled almonds
Week 4 of 1-Month Vegetarian Weight-reduction plan Plan for Weight Loss
Within the fourth week of this 1-month vegetarian weight loss plan plan for weight reduction you need to aim for :
Calories: 1200 kcals
Proteins: 70 gms
Week 4 Sample Weight-reduction plan Plan
Empty stomach: 1 glass of lemon juice with warm water + 1 tsp chia seeds
Breakfast: Soaked Nuts – Almonds/ walnuts/ prunes/ Dates/ Dry Fig + 1 cup Sprouts or Boiled Chana or Moong
Mid-morning: 40 gms low-fat Paneer or Tofu or 1 glass Sattu with Water
Lunch: 1 cup Vegetable soup + 1 medium Millet Roti + 1 cup Vegetables + 1 cup Dal + ½ cup Pulse or Sprouts + 1 cup Curd
Evening snack: 1 glass of Buttermilk with Chia seeds
Late Evening: 1 Cup Green Tea
Dinner: 1 bowl Salad meal – green vegetables, tofu or paneer, pumpkin seeds, flaxseeds, sprouts, curd + 1 glass Buttermilk
Bed-time: 1 cup Milk with turmeric and cinnamon
General Suggestions for Weight Loss
- Eat 5 – 6 small meals a day
- Do not need long gaps between meals
- Eat not less than 2 – 2.5 liters of water in a day
- You may replace curd with paneer or tofu or pulse cereal mixture of the same amount
- Limit your oil intake to twenty -25 gms per day
- Avoid refined foods, processed foods, junk, desserts, deep-fried foods and packaged foods
- Eat not less than 2 to 2.5 litres of water
- Bask in 30 – 45 minutes of physical activity like walking, jogging, swimming, cycling or gymming
End note
You get the specified weight reduction result by reducing your caloric intake and increasing your energy expenditure. A sudden reduction in calories might manifest in any dietary deficiency. Thus, it’s essential to steadily reduce your calories and increase your physical activity. A licensed skilled is one of the best person to guide you for an ideal weight reduction plan and lifestyle change. you may check our personalized weight loss plan plan services to avail of a private weight loss plan chart.