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

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


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?

Now you probably want to know an easy to follow way to put a vegetarian diet into practice and lose a good amount of weight along the way. Well, you’ve come to the right article.

First we go over the basics of weight loss. Then we put everything into practice with our meal plan including ONLY quick and easy recipes. And for everybody who wants to dive down deeper we’ll finish this post with some nutritional information all about the vegetarian diet.

To keep you motivated we’ve created the Veggie Support Group here. You’ll find a friendly community where we share our meals and support each other. Join us! 🙂

Ready? Let’s dive right in!

Before we start – The Weight Loss Basics

Did you know? As a rule of thumb, weight loss is about 75% diet and 25% exercise (1). 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.

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 recognizable as their original plant or animal source, eg. canned soups, frozen pizzas, sweets, cola (2). 


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 (3)

Vegetarian Diet For Weight Loss - Get our Free Meal Plan! |
Photo by Lucas Budimaier

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 (4). On the other hand whole foods are exactly the opposite.

Vegetarian Diet For Weight Loss - Get our Free Meal Plan! | hurrythefoodup.comFollow these tips from our friend and certified nutritionist Claire Ruiz MSc BSc and you’ll be sure you automatically eat more whole foods and reduce calorie intake a lot.

  • Use less oil, butter or margarine in cooking
  • Replace sugary snacks like donuts, chocolate, cookies and sweets with nuts and fruits
  • Use low calorie sauces and dressings
  • Replace salted or sugared nuts and seeds for its natural versions
  • Replace high fat cheese with low fat cheese (less cheddar, more cottage cheese)
  • Replace sodas and juices with water and tea (without sugar!)
  • Avoid large portion sizes

Our vegetarian meal plan has all this incorporated, so you can easily follow along. It’ll help you making the 28 day weight loss challenge fun!

Our Veggie Weight Loss Pack

The Meal Plan

Vegetarian Diet For Weight Loss - Get our Free 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.

Note: this is a 7 day meal plan. ‘Why not more days?’ you might ask. Well, losing weight requires serious will power. That means everything else around should be as easy as possible. Now imagine trying out new recipes almost daily for four weeks straight while you work in your job, care for your kids and so on. Impossible.

Let’s stick to a couple of new recipes in the first 7 days and then tweak for the weeks to come, ok?

We’ve made it as easy as possible for you to follow the meal plan and luckily with the feedback from all of you we are able to improve it continuously.

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.

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 Black Bean Soup more often? Go for it!

Tracking Results

Vegetarian Diet For Weight Loss - Get our Free Meal Plan! |
It’s nice to see how you slowly build your weight loss graph 🙂

Yeeesss, tracking stuff can be fun, if you’re commited!

1. We’ve created a super simple sheet for you to keep track of your weight loss. Give it a chance and write down your weight here each week. Holding yourself accountable is a magical trick that helps to keep you much more motivated!

2. Join our Veggie Support Group on Facebook! Whether you’re looking for vegetarian recipe inspiration, motivation or tips to overcome weight loss plateaus, just ask away in this group.

People who are already further in their weight loss journey are there to help out. Plus, with Claire Garcia Ruiz MSc BSc, we also have a nutritionist very familiar with the vegetarian diet and specialized in weight loss supporting us! How cool is that?

Alright, now it’s time to finally get you going! These are the steps to get started in a nutshell:

  1. Download the Vegetarian Diet For Weight Loss Pack (below)
  2. Hop over to the meal plan, and print it out along with the grocery list
  3. See which recipes you don’t want to make and cross them off the meal plan and grocery list
  4. Think of what you want to eat instead. Note those groceries on the list, if needed
  5. Buy the groceries as soon as you want to start the challenge. How about now?
  6. Start tracking the your progress on your weight loss tracker
  7. And most of all: have fun!

Additional Chapter: Nutrition Basics in a Vegetarian Diet

Vegetarian Diet For Weight Loss - Get our Free Meal Plan! |
Photo by Lisa Davies

We included this part for everybody who wants to know more about how a vegetarian diet influences your nutrition intake.

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 (5, 6):

  • Obesity
  • 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


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

Against popular belief meeting protein requirements shouldn’t present any issues at all. A balanced vegetarian diet can provide all the protein you need (7). 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

Vegetarian Diet For Weight Loss - Get our Free 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 have an eye on your Omega ratio (8, 9).

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 into 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

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


Vegetarian Diet For Weight Loss - Get our Free 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 (10). For the challenge it means we need to eat 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

Luckily you won’t have to worry about all this every time you grab something to eat, if you follow our “Less Carb Vegetarian Meal Plan”. The meal plan is designed to take care of those nutrients.

To finally finally finish this post we can’t let you go without mentioning one last time the simple steps for starting out with our Vegetarian Diet For Weight Loss Meal Plan. It couldn’t be easier:

  1. Download the Vegetarian Diet For Weight Loss Pack here
  2. Hop over to the meal plan, print it out along with the grocery list
  3. See which recipes you don’t want to make and cross them off the meal plan and grocery list
  4. Think of what you eat instead. Note those groceries on the list, if needed
  5. Buy the groceries as soon as you want to start the challenge. How about now?
  6. Start tracking the Challenge on your weight loss tracker
  7. And most of all: have fun!

Talk soon!


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.


  1. Sorry, i couldn’t see. But Where is the meal plan?

  2. Robyn spiegelman

    Greetings from across the pond!
    I would like to be sent the 28 day meal plan please.

    Robyn SoiegelmaAtlanta, GA
    Your Southern Cousin.

  3. Hej!

    I also couldn’t see the meal plan. But I really want to try!
    Would you please send it to me?

    Thanks a lot 😀

  4. Sorry! Now I got it… 😉

  5. Hi, please send the meal plan to me.

  6. 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

  7. Please send me the meal plan

  8. Hey,I can’t see this meal plan.Maybe you could send me it via email?

    • 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 🙂

  9. Hi, can I too sign up for the 7day meal plan?

  10. I would like the 28 days meal plan also, please

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

  12. Hello I am trying to download the 7 day meal plan but for some reason it doesn’t come up. Could you send it to me via email?

    • 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 🙂

  13. I signed up three times, but still no meal plan on my email. Could you please send it to me? Thanks.

    • 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!

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

  15. Not Able to see the Meal Plan

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

  17. 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 🙂

  18. 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!

  19. 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?

  20. Hello the link to download the plan isn’t working. Please help? Thank you

  21. Hi, it is a Problem, i didnt Receive the Weight loss plan in my email

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