Get our 7-Day Vegetarian Weight Loss Meal Plan – Free to Download!

Vegetarian Diet For Weight Loss - Get our Free Meal Plan! | hurrythefoodup.com

Heya!

So you want to know whether it’s possible to lose weight on a vegetarian diet? Heck yeah it is! That’s good news already, isn’t it? And even better, you’ve come to the right place. This guide sets you up for the free 7-Day Vegetarian Weight Loss Meal Plan including a grocery list.

First we’d like to show you the benefits of a vegetarian diet for losing weight. There are many and that should get you excited to try it out already!

Next, we go over the weight loss basics. These are essential and stay the same, no matter what diet you’re on.

After that we dive a bit deeper on how to get all the nutrients you need on a vegetarian diet. Important, because we don’t want you to worry over enough protein 😉

Then we put everything into practice with our meal plan including ONLY quick and easy recipes.

Ready? Let’s dive right in!

Benefits of the vegetarian diet for weight loss

Fresh Vegetarian Groceries - Vegetarian Weight Loss Meal Plan
(One of my meal plan shopping hauls)

Vegetarian diets can be twice as effective for weight loss as carnivorous diets. This is what researchers from the Physicians Committee for Responsible Medicine in Washington DC found in this study.

There is another study with co-authors from the Harvard School of Public Health indicating that vegetarian diets seem to have significant benefits on weight loss compared to non-vegetarian diets.

And these researchers from the Loma Linda University in California found in a group of more than 60.000 people that vegetarians had less body fat than non-vegetarians. This indicates in their eyes that vegetarianism has substantial potential to protect against obesity.

That is really awesome news! But you know how it is with studies. One says this, another says that.

Here is why the vegetarians in this study were so successful:

On a healthy vegetarian diet you emphasize more on fruits, vegetables, whole grains and plant-based proteins. At the same time you avoid many high calorie food groups, most importantly processed foods like canned soups or frozen pizzas. By the way, this is also what the researchers in the studies above think.

The Weight Loss Basics

Intake vs Output - Vegetarian Weight Loss Meal Plan

Did you know? As a rule of thumb, weight loss is about 75% diet and 25% exercise (see here). So just by eating right, we can do loads already!

To lose weight you need to take in less calories than your body requires for maintaining its weight – no matter whether these calories consist of protein, carbs or fat.

As simple as that. In reverse: if you eat more calories than your body requires, you gain weight.

In our meal plan you’ll also find a sheet to easily calculate your necessary calorie intake – if you want to focus on calorie counting. But you don’t have to with this meal plan. Here is why:

Now, what is the easiest way to turn around your calorie balance from gaining weight to losing weight?

Answer: Less highly processed foods, more whole foods. That’s it. We promise you, any serious weight loss diet is based on that fundamental rule.

By highly processed food we mean multi-ingredient industrial mixtures that are no longer one thing – fish fingers, sweets, cola (see here).

Processed Foods - Vegetarian Weight Loss Meal Plan

By whole foods we mean food that is not or just a little processed and refined before being consumed, eg. whole grains, beans, fruits, vegetables, fresh milk, eggs (check here).

What’s the problem with highly processed food? Most of them contain a lot of sugar, unhealthy fats and artificial ingredients. And on top of that they are low in nutrients (see here). On the other hand whole foods are exactly the opposite.

As a rule of thumb just by replacing most highly processed food with whole foods you’ll automatically move into a caloric deficit. On top of that, we made sure that the daily caloric goal on the plan is roughly 1500 kcal for women and 1800 kcal for men, which means a deficit of around 500 kcal/day for most people.

Nutrition Basics on a Vegetarian Diet

Fresh Produce - Vegetarian Weight Loss Meal Plan

I’m sure many of you don’t only want to know about the weight loss side of things when it comes to a vegetarian diet. Getting all the nutrients you need is at least as important as losing some pounds.

First off, if you are eating a variety of foods in appropriate quantities, it’s unlikely that you are missing out on any key nutrients as a result of going vegetarian.

Actually, being on a vegetarian diet can have many health benefits if you avoid processed foods and stick to whole foods as mentioned earlier. Compared to the “standard western” diet including meat, vegetarians as a population have a lower rate of the common conditions list below (see here, and here):

  • Obesity (you’ve guessed)
  • Heart disease
  • Lower rates of hypertension
  • Lower LDL cholesterol
  • High blood pressure
  • Type II diabetes
  • Overall lower rates of cancer

That said, there are some important points to mention in relation to:

  • Protein
  • Omega 3 fats
  • Iron
  • Vitamin B12

Protein

In the image below you see some of the top vegetarian protein sources.

Against popular belief, meeting protein requirements shouldn’t present any issues at all. A balanced vegetarian diet can provide all the protein you need. Include a wide variety of protein containing foods into your diet and you’ll be absolutely fine:

  • Nuts, peas, beans (including peanuts)
  • Dairy products (cheese has similar protein to meat/fish by weight)
  • Eggs (considered a complete protein)
  • Tofu and meat substitutes
  • Rice, grains, pasta, quinoa and breads

Omega 3

Omega 3 Rich Foods - Vegetarian Weight Loss Meal Plan

In general the typical Western diet is too high in Omega 6 relative to Omega 3. This means even though you were not eating vegetarian it would be recommendable to keep an eye on your Omega ratio (see here, and here).

Omega 3 fats have important anti-inflammatory and anti-thrombotic effects (reducing the risk of blood clotting). Their anti-inflammatory processes may be particularly important if you have an inflammatory condition such as arthritis or eczema. Also they appear to be important for our brain to perform well.

For you, it means to include foods with a good Omega 3 to Omega 6 ratio in your diet to get the balance right.

Eat more

  • flax seeds,
  • chia seeds
  • flaxseed oil

And avoid vegetable oils high in omega 6 like sunflower oil. Here’s also a list of foods high in omega 3 and omega 6 for you to get an overview.

Vitamin B12

Vitamin B12 Rich Foods - Vegetarian Weight Loss Meal Plan

Important functions of vitamin B12 are the formation of red blood cells as well as maintaining a healthy brain and nervous system.

Most animal foods contain vitamin B12, especially fish. Vegetarians (as opposed to vegans) can get their B12 intake from dairy products and eggs.

Also, many foods are fortified with B12. Examples of these include breakfast cereals, yeast extracts, soy, almond and rice milks. But definitely check labels to be sure.

Good sources of vitamin B12 in a vegetarian diet include:

  • Eggs
  • Dairy products – cheese and milk are natural sources
  • Yeast extract – a fortified source
  • Fortified cereals, soy milk, and soy yogurt

Iron

Iron Rich Foods - Vegetarian Weight Loss Meal Plan

Iron is needed to carry oxygen to all the body’s cells. It is also involved in the cellular production of energy, which is why one of the first signs of low iron deficiency is feeling tired and fatigued (see here). For the meal plan it means we need to add enough nutrition dense foods in order to get the amount of iron we need.

Good sources of iron in a vegetarian diet include:

  • Chickpeas, lentils, kidney beans and other pulses
  • Tofu
  • Sprouted beans and seeds
  • Breakfast cereals and bread
  • Green leafy vegetables like kale and cabbage, and also broccoli
  • Nuts, such as almonds and cashews
  • Dried apricots, dates and raisins
  • Date syrup and molasses

Starting the Vegetarian Weight Loss Journey

Part 1: Out with the old

Foods to Avoid - Vegetarian Weight Loss Meal Plan

We’re no fans of throwing food in the bin. But it’s important that you don’t stock up on certain things. As you surely know, we all have our weaknesses for certain naughty foods, and if they are in the house we are much more likely to give in to temptation. That would be a shame for our weight loss efforts.

Follow these tips and you’ll be sure you automatically eat more whole foods and reduce calorie intake a lot.

Fats
Use less highly processed fats like margarine and cheap oils like canola or sunflower oils

Meat
Stop purchasing meats of all kind, especially the highly processed ones like sausages and sandwich slices.

Snacks
Avoid stocking up on sugary snacks like donuts, milk chocolate, cookies and sweets. Also skip the salted chips and salted nuts.

Dressings and Sauces
Walk past heavy caloric products like mayonnaise, ketchup, french dressings and alike.

Drinks
Store bought sodas and iced teas usually are high in calories. Juices are naturally high in calories too. Cut down on these products.

Also important: read nutrition labels!

You’ll be surprised how many calories you find in a single bottle of soda or in a cup of seemingly healthy fruit yogurts. Make sure to always check the serving sizes as well. Many companies are sneaky and recommend super small serving sizes in order to bring the calorie count down.

Don’t let them fool you! You’ll get good at reading labels quickly.

As an example check out these Haribo Goldbears (not vegetarian, actually). To figure out how many calories are in this pack you have to do quite some math: 4.5 times 100 = 450 kcal. Now to be able to compare this to other snacks it would be better to know the calories per 100g: 450 kcal / 142g * 100 = 316 kcal per 100g. All in all quite naughty to say the least.

Haribo Nutrition Facts - Vegetarian Weight Loss Meal Plan

Part 2: In with the new

Vegetarian Grocery Shopping - Vegetarian Weight Loss Meal Plan

Now you might feel slightly disappointed to see so many of your favourite groceries banned from your kitchen. Well, the good news is that the vegetarian diet is not about abstaining, but about changing food staples.

Let’s go:

Fats
Use more of the less refined fats like butter, olive oil and coconut oil.

Meat replacements?!
Going vegetarian doesn’t mean to just leave out meat or replace meat with a meat substitute. It’s more about discovering new recipes. If you are worried about protein and B12, then foods like chickpeas, beans, lentils, tofu, eggs, halloumi cheese, feta and mozzarella are excellent sources.

Snacks
Stock up on dried fruits, nuts, seeds, homemade popcorn and dark chocolate.

Dressings and Sauces
Make your own dressings or at least get some low calorie store bought dressings and use them in moderation.

To Drink
Go for various teas, water and coffee.

Our vegetarian weight loss meal plan has all this incorporated, so you can easily follow along, stress-free.

Part 3: The Weight Loss Meal Plan

Alrighty, on to the veggie meal plan! It’s only moderate in carbs and higher in healthy fats/proteins making it easier to lose weight. Many of the carbs are fibre, also beneficial for weight loss and maintenance.

Day 1Day 1 of the vegetarian weight loss meal plan

Day 1 kicks off easy, tasty and nutritious:

2 Ingredient Banana Egg Pancakes
Raunchy Sweet Potato Salad
Melted Feta Veggie Bake
Plus, snacks that we’ve written in the meal plan 🙂

Day 2Day 2 of the vegetarian weight loss meal plan

For day 2 lunch is leftovers of the Sweet Potato Salad.

Breakfast Egg Muffins
Raunchy Sweet Potato Salad
Sexy Lentil Stew
For the snacks check out the meal plan.

Day 3Day 3 of the vegetarian weight loss meal plan

Less cooking, more eating on day 3. Breakfast and lunch are already waiting for you as leftovers in the fridge.

Breakfast Egg Muffins
Pear Walnut Salad
Sexy Lentil Stew
You guessed it, snacks are in the meal plan 😉

Day 4Day 4 of the vegetarian weight loss meal plan

In day 4 you’ll find one of our favourite “prep & relax” recipes – the Stuffed Bell Peppers. Stuffed in minutes, off into the oven for half an hour and done. Lovely.

Vegan Ironman Oatmeal
Pear Walnut Salad
Easy Stuffed Bell Peppers
Snacks are…yep!

Day 5Day 5 of the vegetarian weight loss meal plan

Day 5 is an easy one, no cooking, only re-heating. For the Chickpea Salad ideally buy a parsley plant so it stays fresh until now (yep, we think about “produce shelf life” when creating these plans).

Vegan Ironman Oatmeal
Easy Stuffed Bell Peppers
Vegan Chickpea Salad
You know where to find the snacks.

Day 6Day 6 of the vegetarian weight loss meal plan

Day 6: Omelettes are the perfect weight loss dish; of course we’ve added a recipe to this plan.

Easy Tomato Omelette
Vegan Chickpea Salad
Easy Cauliflower Curry
Today no snacks.

Just joking. They’re in the meal plan.

Day 7Day 7 of the vegetarian weight loss meal plan

And we’ve arrived at day 7! The Turkish Lentil Salad is definitely a highlight. So easy to prep, nutritious and delicious. Excellent for weight loss.

Cream Cheese Pancakes
Turkish Lentil Salad
Easy Cauliflower Curry
Snacks → meal plan 🙂

Alright, there you have it! This doesn’t look bad at all for a vegetarian weight loss meal plan, does it? Now you might have some questions left. Let’s answer them now:

What if I don’t want to prep all meals?
If you don’t like some recipes or just want to skip breakfast – no problem. Just cross those off the meal plan. And since each meal is assigned to a letter you can find all respective ingredients on the grocery list and cross them off as well. That way you won’t buy anything you won’t use. Easy.

For how many people is the meal plan set up?
The meal plan is laid out just for one single person. Also the recipes only call for ingredients to make only one or two servings. If you want to use the recipes of this meal plan for your partner or whole family you’ll have to multiply the ingredients. You can change this easily on the site.

Are there different meal plans for men and women?
Yep, there are two meal plans. One 1500 kcal/day (women) and one 1800 kcal/day (men). If you want to calculate your individual calorie intake we recommend modifying the snacks to reach your daily calorie limit. Alternatively you can always vary the calories of a meal by adding or removing certain ingredients (bread, avocado, etc.) to adjust to your individual level.

When should I start with the vegetarian weight loss meal plan?
Begin whenever you like. How about today?

And what about drinking?
Avoid soft drinks and alcohol. Stick to water (with lemon or mint), tea and coffee without sweeteners. You’ll save a ton of calories!

What should I eat for the weeks after the 7 day meal plan is over?
Easy! Either you repeat our 7 day meal plan, or even better: you customize your own! That’s why we’ve added a meal plan template to the pack as well. Just copy-paste what you liked from the previous week and add new recipes to the plan (there are loads more ideas here).

Last but not least: don’t overthink things. It’s ok to skip a meal from the meal plan. For example Hauke almost always has muesli with soy milk for breakfast. (‘Leave me alone with those complicated recipes in the morning, will ya?’)

And if you want to swap a dish from one day to another, that’s fine too! Or maybe you want to make that delish Cauliflower Curry more often? Go for it!

Life after the meal plan

Find more recipe on our site

Your weight loss journey probably doesn’t end after 7 days of healthy vegetarian recipes. We’re confident many of the recipes can become staples in your household. And then it’s about sticking to them and adding more to the mix!

We’ve got hundreds of recipes online already. Just use the search on our main page. It should be easy to find your next favourite!

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.

100 comments

  1. hmm, strange – you should have received it via email. Did you sign up? Otherwise let me send it to you via email 🙂

  2. Sure thing! I’ve sent the files over 🙂
    Sorry for the confusion!

  3. Sorry! Now I got it… 😉

  4. Hi Anjana,
    we’re just in the process of updating it 🙂
    I’ll send it over asap!

  5. Evening. I would like to try this out. I’ve actually been in debate with going vegan or this. Could you possibly send me meal plan as well sir? I’d really appreciate it….And not exactly sure how you sign up…Help would be nice. 🙂 Thanks. -Michelle

    • Hi Michelle!
      Thanks for your interest. I’m updating the whole thing at the moment which is why you can’t sign up right now. I’ll let you know asap 🙂

  6. Hi Harpreet,

    as mentioned in the beginning, we’re updating the plan at the moment. Will get back to you asap 🙂

  7. Hi Latora! Sorry for the late reply. I worked on the meal plan last week and finally updated it. You can download it now on this page 🙂

  8. Hi Madelien,
    sorry for the super late reply! I finally updated the vegetarian weight loss meal plan. You can download it for free in this post 🙂

  9. Hi Kate,
    sorry for the really late reply! Lot’s of changes in my private life lately, but last week I finally found the time to update the veggie weight loss meal plan. It’s downloadable on this page for free 🙂

  10. I signed up for the vegetarian meal plan and did not receive an email. I may i have typed in my email incorrectly :/.

  11. Hi Natalie, sorry for the late reply! I double checked the download form. It should work. But yep, sometimes there might be a hick-up or something. I have sent you the meal plan manually via email. It should have arrived already 🙂

    • Hi am shweta
      Plz tell me how to reduse wait,, boz my wait is 91 kg. Am vegetarian I have egg only.

      • Hi Shweta, well the first step would be downloading the meal plan and reading through the info. Please give me a shout if there’s anything I can help with from that!

  12. Hi Paul! I found you on the email list as “confirmation pending”. I guess you didn’t receive a confirmation email yet. I guess it’s in the spam folder. Anyway, I added you manually to the list now 🙂
    I hope the meal plan arrives well!

  13. Hiya, I’m having trouble downloading the meal plan – could you send it to me via email please?

  14. Hi Kirtee, just fill out the email box and it will be sent to you 🙂

  15. email address sent. Can’t wait to get some lovely recipes!!!

  16. Where do I download the 7 day vegetarian diet plan???

    • Hi Nora! At the bottom and middle of the post is a box to enter your email address – add it in there and you’ll get the plan via email 🙂

  17. Hey guys, I signed up on the website and downloaded the Vegetarian 7 day meal plan but I dont see it in the email.
    Could you please see what is happening? I really want to give this a try.
    BTW this is an awesome website with tremendous information. Thanks!!

    • Hi Lakshmi! Thanks for the comment, and really pleased to hear the website has been so useful 🙂

      Could you check your promotions/spam folders for the email with the plans please? Particularly using Gmail they end up there. If not, just let me know and I’ll get everything sent to you separately. Cheers!

  18. Hi Guys, I think there’s a problem with the link on your website for the download of the week weight loss plan. Can you please send to me?

  19. Hi Kat! Do you mean the link within the email you received? Would you mind sending the email to [email protected]

    That would be very helpful, thank you! Will forward you the weight loss plan now anyway 🙂

  20. Hi Isabel! Please check all sub folders (spam/promotions/junk) etc as the meal plan often gets sent there instead of your regular inbox!

  21. I’ve sent it to you via email. Should be there by now 🙂

  22. Hi Bella, did you sign up for the meal plan using your email? It will be sent to you. Please check your spam/promotions/other inbox if you still can’t see it. Thanks!

  23. can I have the meal plan please?

  24. Hi guys, where is the sign up option?

  25. Hi Soni, just add your email to the sign up box and we’ll send everything to you 🙂

  26. Hi Pearl, there’s a box to sign up with your email address. After you’ve entered that it’ll be sent to you automatically. Thank you!

  27. Hi,

    Doesn’t show me the Sign-up button to enter my email address. Is it possible to send the plan to my email address attached here?

  28. Hi Amanda, it’s very odd and we’re looking into the issue, thanks. For now, I’ve emailed you the plan 🙂

  29. I can’t find the plan. Could you email it to me please. Thank you.

  30. Hi Sant, how are you? You should be able to download the meal plan from the download-form just underneath the article photo. Do you see it?

  31. Hi Manish, please check your ‘promotions’ folder, it often finds its way there when using gmail!

  32. Hi Amma, please scroll back to the top of the page and enter your email into the green box, and we’ll send it to you from there 🙂

  33. Sent the email id still no mail for recipe download

  34. Hi,
    I have signed up for the meal plan, but i do not eat eggs. any suggestions on how to substitute a recipe that requires eggs.

    • Hi Seema, in the meal plan most of the eggs are based in pancakes. They’re quite tough to replace as an individual ingredient, so instead of taking the pancakes for breakfast I’d choose a different breakfast (or two) from another day and make that twice. We do have pancakes without eggs (https://hurrythefoodup.com/vegan-banana-pancakes/) but they’re higher in calories and I wouldn’t neccessarily recommend them for weight loss). With the farmer’s hash you could definitely skip the egg, or add in some cottage cheese at the very end of cooking for a protein kick. The last egg is as a snack – just pick another snack instead. I hope that helps!

  35. Didn’t get the 7 day plan after entering my email and confirming the email.

  36. It says an error occurred when I try entering my email any resolves

  37. Hi guys, first of all keep up the good work. I am following your website from lat couple of weeks. It’s not easy to be a Vegetarian…I went on adding my email address to download 7 days weight loss plan. Haven’t received any email. Can you please help with this. Thanks heeps. Jas

    • Hi Jas! Good to have you with us. Don’t worry – it gets easier! There’s lots to learn, and lots of tricks to help out. In my humble opinion, it’s worth sticking to! I’ve just reset you in our email server – sometimes hotmail moves the emails into the ‘junk’ folder. If you still can’t find it, please search your inbox for ‘your meal plan is here’ and it should pop up!

    • Micky Gastmeyer

      I finally showed up. Thanks.

  38. Tried twice. Never recieved the email. Is it possible to send it to me?

  39. Made two requests, got nothing, help!

    • Hi Cheryl, nothing has gone into the system, yet. I’ve double-checked and everything seems to be working though. Do you have another email address you could try? Cheers!

  40. I am quite impressed with this simple to do diet plan. Nothing fancy at all. I started today. Hope if I follow it properly I will loose. Anything specific to alter I am 5 feet and 65.7 on a digital scale.

    • Very cool to hear you like the plan! Yep, quite some effort went into it 🙂
      I don’t think there is much to alter for you. There should be a small guide on calculating your necessary calories. Then I’d have a look how the female plan compares to it. If you notice the calories are a bit to high I’d just leave out a snack or so. Or maybe reduce the serving sizes a bit. Enjoy! 🙂

  41. Hey, Is it possible to have meal plan without egg? I hail from India and vegetarians over here do not eat egg however can have dairy products.

    • Hi, at the moment we’re working on a vegan meal plan. In the meantime I’d suggest just removing the recipes with egg, and replacing them with an alternative from the plan. For example, get rid of any breakfasts with egg, and choose your favourite breakfasts without egg instead 🙂

  42. Loving the information on this website, you have done great job on the
    articles.

  43. Shanelle Doucet-Dupre

    Hi, I tried to sign up twice and never received an email:/ Is it possible to re-send it to me please? 🙂

  44. I signed up for the meal plan but nothing has been sent through. Because I didn’t get the email, how do I get the meal plan?

  45. Hi I’m looking forward to trying this diet. I’ve been mostly vegan for a little over a month with no weight loss. I’m thinking I’m probably eating too many carbs and too little protein .

  46. I already subscribed but not getting the meal plan.
    I need 160 gms of protien per day, and i am pure vagetarian, not even eggitarian also.

    So please give me a weight loose plan for that.

    • Hi Bhavin, please check that you entered your email address correctly, and if you have then please also double-check your spam/promotions folder. The meal plan should be there. At the moment we don’t have an egg-free high-protein meal plan, but a vegan one is in the works as we speak, so watch this space!

  47. Hi, I just confirmed my email (5 minutes ago ish) but still have not received the plan…

    • Hi Tahla! I can see it’s been sent to you – have you managed to find it? It sometimes gets moved to ‘spam’ or ‘promotions’. Please let me know if you still can’t see it!

  48. Many thanks for the good post concerning Deit plan

  49. Hi guys and thank you for the work you put here.
    I would like to ask you what to do with the recipes because I measured the calories I have to consume and they are a lot of more than the plan for women. To be more specific, if I did it right is like 2.500++. Thank you again!

  50. Hi Hauke.

    I’ve subscribed for the vegetarian weight loss plan but haven’t received an email. Can you send it to me direct to my email. If so, my email address is [email protected]

    Thank you.

    June

  51. Hi, Just subscribed, but haven’t had the confirmation email?

  52. Hey, Is there a have meal plan without egg? I am a vegetarian and I do not eat egg however can have dairy products.

    Regards,
    Krishna

  53. It’s really amazing, just followed your guide and I’m pretty impressed by the result I got. And I feel a little bit more energetic and fresh the whole day.

  54. I am very interested in following this plan as I like the recipes listed! Thank you! However, I also did not receive an email with the meal plan info.

  55. thanks for the information

  56. Diem Phuong Huynh

    Hi, I purchased the weight loss e-book but I think I deleted it in my email so where can I go to access it again?

  57. I have tried to download the 7 day plan but it is not coming through to my email. I’ve checked my spam folder too. Could you please send through again? I am keen to give it a go.

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