Download your FREE 7-Day Vegetarian High Protein

Weight Loss Meal Plan

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

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So you want to know whether it’s possible to lose weight on a vegetarian diet? Well, you’ve come to the right place!

Vegetarian weight loss is kind of our thing. We run a weight loss course, put out a weekly weight loss meal plan, including, as you are about to discover, a FREE 7-Day Weight Loss Meal plan that you can download here.

It’s the perfect starter pack for anyone looking to balance their weight loss goals with a vegetarian diet. Whether you’re a seasoned veggie or not, you’ll find plenty of inspo here!

Read on for more tips on weight loss, vegetarianism and the two combined!

Weight loss meal plan | Hurry The Food Up

How to download and use the weight loss meal plan

To get going right away you can get the free 7-Day Vegetarian Weight Loss Meal Plan PDF here or use the form below.

But we’d advise you to read on we’re going to explain some key information about vegetarianism and weight loss, which is worth checking out so you can go in prepared!

Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss

  • Ideal for weight loss
  • Easy vegetarian recipes only
  • Automated grocery lists
  • Use on mobile or download as PDF
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Thanks for subscribing!

Here at Hurry The Food Up, we want to make weight loss as a vegetarian easy for you. We don’t want you to plateau with weight loss or not have a clue about what to eat to lose weight.

We’re going to skip a lot of the science today and instead focus on practical tips for you to use to lose weight NOW.

But don’t worry, we haven’t just thrown science to one side. In fact, it’s what we base our meal plans on.

If you’re interested in the nitty gritty of vegetarian nutrition (like Vitamin B12, omega 3, iron and folate) then we’ve already written an in-depth guide to the vegetarian diet for you. Check it out!

What does our vegetarian meal plan for weight loss look like? Take a sneak peak!

Our diet for weight loss gives you a filling breakfast followed by an easily packable lunch and a comforting dinner.

We make sure to provide generous portion sizes and a variety of types of food that will satisfy you, meet your nutritional requirements and allow you to lose weight at a steady, sustainable pace!

The recipes were developed by us specifically to be suitable for weight loss, and each recipe is a tried and tested favorite, guaranteed to work every time.

The only time I failed with weight loss was when my meals weren’t filling enough and I was overcome by hunger pangs. I decided that was no way to lose consistently, and so these meal plans were born.

We’ve created this vegetarian weight loss meal plan to work for the general population. But of course, you should take your personal needs into account and adapt accordingly!.

Sample day of our vegetarian weight loss meal plan

Day 1 of the vegetarian weight loss meal plan
Day 1 of the meal plan

Here’s the first day of the vegetarian weight loss meal plan. We kick things off with:

Main Meals:
Breakfast: Veggie Baked Beans (355 kcal, 20g protein)
Lunch: Cottage Cheese Pancakes (419 kcal, 29g protein)
Dinner: Coconut Stew with Mushrooms (464 kcal, 20g protein)

Protein Shake (120kcal, 23g protein)
Fruit of Choice (100kcal, 1g protein)

Daily Total:
Main Meals: 1238 kcal, 69g protein
Snacks: 220 kcal, 24g protein
= 1458 kcal, 93g protein

A few notes on how we’ve structured the meal plan:

We’ve used easy recipes only to keep kitchen time as short as possible.

You’ll find the more perishable ingredients earlier in the week (eg. leafy greens) and the sturdier veggies later in the week (eg. zucchini, carrots).

That allows you to make one single grocery haul for the entire week.

We focus on a balanced diet. This means we keep an eye on how much bread, legumes, eggs, dairy and starchy vegetables you’ll get per day.

Vegetarianism and weight loss

It is worth talking about why our vegetarian plan for weight loss looks the way it does. What are the key principles behind it? What’s the science of weight loss? And how does that look when you are veggie?

First, I’ll explain the different types of vegetarian diets that exist and the health benefits of being veggie.

Then, I’ll get into weight loss, how you can achieve it and specifically how you can achieve it as a vegetarian.

What does it mean to be vegetarian?

What is a vegetarian diet?

The uniting factor in all vegetarian and vegan diets is not eating meat or fish. This is often for ethical reasons such as animal cruelty or the environmental impact of the meat industry. It can also be for religious reasons.

There are a few different versions of a vegetarian diet.

Lacto-vegetarians exclude meat, fish and eggs, but will eat milk, cheese and other dairy products.

The ovo vegetarian diet excludes all animal products except for eggs. So milk and cheese is a no-go along with meat and fish.

The lacto-ovo vegetarian diet just excludes meat and fish. All dairy products and eggs are allowed.

The vegan diet excludes all animal products including all dairy. We have a separate vegan meal plan here!

Even more intense is the plant-based diet, a branch of veganism that also excludes all processed foods and only allows plant-based foods like legumes, vegetables and grains.

What are the health benefits of a vegetarian diet?

There are many health benefits to a vegetarian diet, though, as with any diet, it needs to contain the proper balance of nutrients in order to be healthy.

Being vegetarian cuts out a lot of unhealthy foods, like red meat which can be extremely fatty. On average, vegetarians tend to have a lower fat diet because they are more likely to eat healthy low fat foods like legumes.

This means that vegetarians are generally at lower risk of heart disease.

A vegetarian diet can also help regulate your blood sugar and prevent diabetes, thanks to the focus on fibrous veggies and pulses.

There is also evidence that being vegetarian can help with skin health, again because you are more likely to be eating vitamin and mineral rich plant foods.

Obviously, all of this depends on you making healthy choices as a vegetarian – if you live on bread and cheese, you are unlikely to get the health benefits vegetarianism could offer!

Read about all this in more detail in this article on the benefits of a vegetarian diet.

Weight loss: a breakdown!

Causes of weight gain

There is a simple reason why you gain belly fat; if you are eating more calories than you are burning you will put on weight!

Of course, the reasons why you might not be burning enough calories can be more complex.

Perhaps you aren’t doing enough physical activity, or you are eating more because of stress. Maybe you are getting older and your metabolism is naturally slowing down, or maybe you are consuming a lot of empty calories, like alcohol.

Only you can identify why you are gaining weight and whether or not it is an issue that needs to be addressed.

Not all weight gain is bad; there’s a broad healthy range of weight our bodies function in and it’s natural to fluctuate throughout our lives.

For most people, you only need to watch it if you are creeping towards the overweight category, because that’s when health problems can come into play.

This is where I can help, with a weight loss meal plan designed for healthy and sustainable weight loss.

Understanding the science behind weight loss

Intake vs Output - Vegetarian Weight Loss Meal Plan
calories in vs calories out

In order to lose weight you have to be in a calorie deficit. Put simply, you have to consume less calories than you burn.

For an active female you need to eat about 1,500 calories a day to lose weight, although this number might be less or occasionally more depending on your activity levels and age and starting weight.

As an active man you need about 1,800 calories a day to lose weight. Same goes with activity levels and age.

Here is our rough guide as to how much of each macro men and women need per day for weight loss:

The table of macronutrients for weight loss per day | Hurry The Food Up

So that part is simple. The difficult part is actually doing it. Staying full, staying satisfied, staying energized without feeling cranky can seem almost impossible to achieve.

The most important thing when it comes to achieving your weight loss goals is long term consistency. And the best way to achieve that is to have a healthy diet which you can enjoy and stick to.

Tips to lose weight on a vegetarian diet

The first and most important piece of advice I can give you is to eat enough protein! Protein can be hard to get enough of as a veggie, but it is crucial for general health and specifically for weight loss.

The minimum amount of protein is around 45g per day for a woman and 55g per day for a man. 60-100g protein per day is a great amount for weight loss.

This is because protein is the most filling macro with proven weight loss benefits; it literally suppresses production of the hunger hormone ghrelin.

If you are lacking protein, you are going to feel a lot hungrier throughout the day and be more likely to snack between meals.

Not only that but protein contributes to muscle mass and maintenance and while we won’t go into that too much today, this can help with weight loss because it means our body is more metabolically active.

The more muscle we have, the more calories our body needs a day. So in terms of weight loss? It makes weight loss ‘easier’ if you have more muscle!

My next piece of advice would be to eat plenty of fiber. Fiber is also extremely filling and most high fiber foods (such as vegetables) have low calorie density.

I would recommend aiming for 10 grams of fiber per meal and 30-40 grams of fiber per day.

By switching to some whole grain products and including legumes to your diet you should get there effortlessly (think brown rice, black beans, avocado).

And of course, I would also advise incorporating some form of exercise into your routine, if you don’t already. This will help burn more calories and support weight loss as well as general health.

Our top tips regarding protein intake:

  • Space your protein intake out evenly over the day! Don’t just have a protein heavy lunch or dinner!
  • Try to eat different sources of protein in each meal (eg. breakfast: Greek yogurt, lunch: scrambled eggs, dinner: black bean soup)
  • Aim for between 60-100 grams of protein per day*

* Vegetarian Protein: An Honest Note

It’s not always easy to get lots of protein as a vegetarian. 60-100g of protein per day is more difficult without the use of protein shakes or repetitively eating the same food. This is especially true while trying to lose weight.

Vegetarians have to try a bit harder than omnivores to find a balance between optimum protein amounts and interesting, diverse meals.

You definitely still CAN lose weight with less than 60g protein per day, it’s just not 100% ideal.

So, if you want to get beyond 60g of protein on a low calorie plan (eg. 1500kcal/day), what are your choices?

  • Use protein shakes or other low calorie high protein snacks. That allows you to still get to eat varied meals.
  • You double down on vegetarian low calorie high protein sources. Think soy products, low fat cottage cheese, Greek yogurt and eggs. That way you could avoid protein shakes, but have much less varied meals.

Or you could stick to a varied diet and skip the protein shake. You’d accept that it just might not be ‘gold standard’ regarding protein intake, but you can still lose weight healthily.

Have a look at the picture below to help guide you with some vegetarian sources of protein!

vegetarian sources of protein  | Hurry The Food Up
Vegetarian Protein Sources

Full fat vs low fat dairy

An ever-popular question… Should you eat high or low fat dairy foods for weight loss?
Our opinion here is that eating low fat milk products the majority of the time is helpful for vegetarian weight loss.

The reason here is quite simple and straightforward: it’s all about the numbers.

1 gram of fat contains 9 calories. 1 gram of carbohydrates or protein contains 4 calories. Fat doesn’t help with feeling full, but protein and carbohydrates (which usually contain fibre) do help.

So by eating lower fat products you can either eat more total food for the same amount of calories, or eat the same total volume of food for less calories. And you eat more of the satisfying foods.

Seems like a no brainer really, doesn’t it?

This is even more important for vegetarians, because this is essentially the vegetarian version of ‘lean meats’.

Meat eaters do have it a little bit easier when it comes to protein intake because they could eat a low fat piece of meat and get a lot of protein and no added calories as fat or carbohydrates.

The concept here is similar – eat lower fat dairy products and get more protein… Who needs lean meat when you’ve got low fat dairy at your side!

I personally used to really dislike low-fat dairy and found it very bland. However, when cooked correctly and used in the right flavour combinations it can be just as tasty as the regular stuff! You just have to know how to use it properly.

Weight loss benefits of low fat dairy | Hurry The Food Up

Our low fat dairy tips:

  • Try some of the swaps out from above. Our favorite, and arguably the most useful, is using low fat greek yogurt and combining it with something like blueberries or strawberries.
  • Don’t worry about ‘losing flavour’! With the right recipe or pairings this shouldn’t be the case. For example, why don’t you try low fat coconut milk in our chickpea curry or low fat mozzarella in these skillet pizza pancakes?

Healthy, delicious carbs

Carbs get a bit of a bad reputation sometimes. But, carbohydrates for weight loss are actually brilliant – you’ve just got to pick the right ones!

Wholegrain carbohydrates contain healthy nutrients like iron and calcium, and contain lots of fiber and protein so actually help us to feel full.

Fruits and vegetables also come under the ‘carbohydrate’ bracket, and we definitely don’t want to remove them!

Starchy vegetables like potatoes contain more calories than non starchy vegetables like carrots or peppers.

These non starchy vegetables are brilliant pairings to main dishes or as a snack with hummus because they help to make the dish feel more complete and filling but don’t add in lots of calories.

We’ve also compiled a list of the best fruits for weight loss too, and you can give that a read for some more motivation!

Top tips for carbohydrates:

  • If you haven’t really eaten whole grain carbohydrates before then you can start by using 50% whole grains, 50% white. This works great for partners or families too!
  • Don’t ditch the starchy carbs, they’re great for us!
  • Non starchy carbs are great additions to any meal or snack for helping to feel full.
  • Fresh fruits are better than dried fruits: much more “volume” for the same amount of calories

Dietary Fiber

Fiber is another fantastic tool when it comes to losing weight (and for our health!). Technically fiber is a type of carbohydrate. What differentiates fiber to other carbs is that the body can’t digest it.

There are two types of fiber: soluble and insoluble. While we don’t need to go into that too much, what you need to know is that fiber is good for us and the average diet doesn’t contain anywhere near enough of it!

Fiber helps with weight loss because it also contributes to feeling full – by taking up a lot of space in our tummy.

But while high fiber foods take up a lot of space they don’t contain many calories – meaning you can feel full for less calories.

Our top tips for fiber:

  • 10 grams of fiber per meal.
  • 30-40 grams of fiber per day. By switching to some whole grain products and including legumes to your diet you should get there effortlessly (think brown rice, black beans, avocado).
  • If you find you produce a lot of gas when you increase your fiber intake then don’t worry! This is normal. Reduce the amount of fiber and then build up again and you should find this settles.

Vegetarian foods that are good for weight loss

So what foods are good to include in your vegetarian weight loss diet? It is best to focus on foods that are high protein, high fiber and low fat.

Let me talk you through some of the options available to you that meet those requirements.

Vegetarian Grocery Shopping - Vegetarian Weight Loss Meal Plan

As mentioned above – Low-fat dairy

Dairy products are a good source of protein for vegetarians, however they can contain quite a lot of saturated fat.

I would recommend going for the low-fat option whenever possible, so you can get all the protein with less of the calorie dense fat.

Try low fat greek yogurt and raspberry compote for breakfast, or a sumptuous sweet potato salad with feta for dinner.


Beans, chickpeas, lentils: all these are great sources of both lean protein and fiber, appropriate for low-fat diets (well, low-ish, as some amont of fat is very important!) and generally nutritious all rounders.

The only thing you might find is that all that fiber can cause some, ahem, flatulence, that is somewhat embarrassing/uncomfortable. Stick to one cup or so a day and you should be fine!

Try our delicious lentil tabbouleh or mouthwatering chickpea salad sandwich.

Leafy greens and veggies

Important for any diet, leafy greens and veggies are of course indispensable in a weight loss diet. You should be having a handful of greens at least twice a day.

They contain so many vitamins and minerals for general wellbeing and are super fibrous and low calorie, which helps with weight loss. Some veggies, like broccoli, even contain a decent amount of protein.

Frozen fruit and veg is a great way to make sure you always have some to hand. Freezing them helps retain lots of nutrients, so it’s actually just as healthy as fresh veg. Why not keep a couple of packets of frozen berries and mixed vegetables in the freezer?

Try this spinach and banana smoothie or our broccoli and halloumi traybake.

Whole grain carbs and grains

You will need some carbs to balance your meals and bulk them out. I recommend sticking to whole grain carbs and grains, as opposed to ‘white’ refined grains, as they have more nutritious value and are more filling thanks to their high fiber content.

I don’t recommend eating loads of bread/pasta/rice while trying to lose weight, as they aren’t super filling and are quite calorific, even in the whole grain form.

That being said, I’ve found strictly limiting certain foods is not always good for mental health and weight loss (although there are a few exceptions as listed further down).

Instead I ask myself what I could add to my diet in place of these, and this has provided me with much better weight loss results.

Oats, brown rice and grains like buckwheat and amaranth, as well as starchy vegetables like sweet potatoes, are some of the best weight loss friendly carbs.

Try this cherry oatmeal or spring vegetable fried rice.


If you’re following a vegetarian diet that allows eggs, then definitely incorporate these into your weight loss diet.

Eggs are a great source of protein and super versatile; hard-boiled eggs, scrambled eggs, poached eggs..all delicious!

They are also fairly low calorie, at around 70 kcal per egg.

Try this egg and asparagus breakfast or our favorite baked eggs recipe.

Vegetarian foods to avoid when losing weight

You’ve got an idea of what foods/macros will help you to lose weight, now let’s look at what you should be avoiding. The thing that unites these foods is that they are very calorific with little nutritional value.

Foods to Avoid - Vegetarian Weight Loss Meal Plan


Avoid highly processed fats like margarine and cheap oils like canola or sunflower oils. Fats themselves aren’t bad, but you need to stick to unprocessed, unsaturated fats like olive oil and avocado.


Stop purchasing meats of all kind, especially the highly processed ones like sausages and sandwich slices. Otherwise this won’t be a vegetarian diet!


Avoid stocking up on sugary snacks like donuts, milk chocolate, cookies and sweets. Also skip the potato chips and salted nuts. Try unsalted nuts and unsweetend dried fruit for a filling snack that are far less ‘moreish’.

Dressings and sauces

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


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

Also important: read nutrition labels!

You’d 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.

Life after the meal plan!

Your weight loss journey probably won’t end after 7 days of healthy vegetarian recipes. We’re confident many of the recipes can become staples in your household. 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 hurrythefoodup page. It should be easy to find your next favourite!

We also run a dedicated membership programme called The Vegetarian Protein Fix.

We create a new meal plan EVERY WEEK which is designed with weight loss in mind. We do the hard work so you don’t have to.

You just have to cook it and eat it!

Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss

  • Ideal for weight loss
  • Easy vegetarian recipes only
  • Automated grocery lists
  • Use on mobile or download as PDF
Invalid email address
Thanks for subscribing!

Frequently asked questions

How many people is the meal plan for?

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. Each recipe card can be scaled up at the click of a button.

How do vegetarians lose weight fast?

By following a healthy, sustainable meal plan that keeps you in a slim calorie deficit, you can lose weight fast as a vegetarian.

However, you can only lose weight so fast before it becomes unhealthy and a vegetarian diet will not speed up the healthy weight loss process. There is no hack to the system! You just need to eat well and burn slightly more than you eat!

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.

What can a vegetarian eat to lose belly fat?

High protein, high fiber, low fat meals are the best things to eat for a vegetarian to lose belly fat. This is because meals with this balance of macros will keep you fullest for longest, making you more likely to maintain a calorie deficit.

Is a vegetarian diet good for weight loss?

Yes, a vegetarian diet can be good for weight loss. There are plenty of healthy, filling vegetarian foods with a relatively low calorie count that make great additions to a weight loss diet.

However, the key to weight loss is simply burning more calories than you consume. Any healthy diet will do the trick for this, meat or no meat. The more compelling reasons to turn vegetarian are ethical or health-related.

The bottom line on vegetarian weight loss

So, what have we learnt from this dive into weight loss as a vegetarian?

We know that a vegetarian diet is generally healthy. There is evidence it helps maintain a healthy weight, blood pressure and heart health (such as preventing cardiovascular disease).

We also know that a vegetarian diet can be very effective for weight loss. You eat high fiber, high protein, low fat meals using delicious ingredients like legumes, eggs, low-fat dairy, complex carbohydrates and veggies and maintain a slim calorie deficit for sustainable weight loss!

No need for any fad diets or hyper clean-eating! Just wholesome veggie meals in balanced quantities.

Our vegetarian weight loss meal plan sets it all out for you, with 3 meals and snacks per day, using tried and tested recipes.

The plan is calculated to keep you in a calorie deficit so you can shed those pounds and reach your goals, without going hungry or sacrificing tasty meals.

Before you go, give this meal plan recipe a test!

If you’d like to try out a recipe from the meal plan right away, how about this delicious Arugula Lentil Salad from Heaven?

Arugula Lentil Salad in the white bowl with fork | Hurry The Food Up
Arugula Lentil Salad
4.92 from 23 votes
Prep Time:5 minutes
Cook Time:7 minutes
Total Time:12 minutes
Servings:2 people



  • Roast the cashews on a low heat for about three minutes in a pan to maximize aroma. Then throw them into the salad bowl.
    3 tbsp cashews
  • Dice up and fry the onion in olive oil for about 3 minutes on a low heat.
    1 onion, 1 tsp olive oil
  • Move the onion mix into a big bowl.
  • Meanwhile chop the chilli/jalapeño and dried tomatoes. Cut the bread into big croutons. Add them to the pan and fry for another 2 minutes until the bread is crunchy. The oil from the sun-dried tomatoes should do.
    1 chili / jalapeño, 4 sun-dried tomatoes in oil, 3 slice wholegrain bread
  • Season with salt and pepper.
    Salt and pepper to taste
  • Wash the arugula and add it to the bowl. Add the raisins.
    1 handful arugula/rocket, 1 small handful raisins
  • Put the lentils in too. Season with salt, pepper, maple syrup and balsamic vinegar. Finally, serve with the croutons mix.
    1 cup brown lentils, cooked, 1 tsp maple syrup, 2 tbsp balsamic vinegar
  • Super tasty!


Nutrition Facts
Free 7-Day Vegetarian Weight Loss Meal Plan
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!


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.


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Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating

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

    1. Hi there I haven’t received the email

      1. Hi Pam! I’ve just sent it to you, please check your inbox :). Sorry for the delay!

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

  3. Sorry! Now I got it… 😉

    1. Awesome stuff! I really hope you find some good recipe inspiration 🙂

  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

    1. 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 :/.

    1. Hi Laura,

      no wuckers, just added you manually! If there is anything else we can do for you, just let me know 🙂
      Enjoy your Sunday!

      1. Hi I have signed up for the vegetaian meal plan but haven,t received via a mail

        1. Hi Tanu, everything should be with you now! Please let us know if you have any questions 🙂

  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 🙂

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

      1. 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?

    1. Done, Sharon! Enjoy 🙂

    2. Hi im having probs with my email coming throu

      1. Hi Shannyn, could you please check your ‘promotion’s folder if you’re using gmail. It usually ends up there 🙂 thanks!

  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!!!

    1. Ah, great to hear, Irene!
      I hope the meal plan arrived well 😀

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

    1. 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!!

    1. 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?

    1. Thanks Natalie, it’s been sent to your inbox!

      1. Hello, IS this meal plan still available? If so I would love a copy.

        1. Hi, yes, sure thing! There should be a green box to enter your email address in, and it’ll be sent to you :). Enjoy!

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

    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?

    1. Hi Elliot, just sign up with your email adress in the box and we’ll send it to you!

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

    1. Hi Jess, it should be right at the top where it says “Download the 7-Day
      VEGETARIAN WEIGHT LOSS MEAL PLAN – FREE!”. Just type in the email where you’d like to get it sent to 🙂

  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?

    1. Hi Nandita! Very odd indeed, we’re looking into it. Have emailed you the plan anyway 🙂

  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.

    1. Hi Amanda! That is strange indeed. Isn’t there a box right at the top of the post where you can put in your email to have the meal plan sent through?

  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

    1. Hi Tinu! Please check your promotions folder in gmail, it should be waiting for you there 🙂

  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.

    1. 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 ( 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.

    1. Hi Beth, the email valid you entered isn’t valid, it ends in .con

      Please recheck and try again!

  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

    1. 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!

    2. I finally showed up. Thanks.

      1. Great, thanks for following up, Micky!

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

    1. It should be with you now, Janelle! Cheers!

  39. Made two requests, got nothing, help!

    1. 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.

    1. 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.

    1. 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

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

    1. Will write to you now, Shanelle 🙂

  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?

    1. Hi Chloe! Will email you now 🙂

  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 .

    1. That could definitely be the case, Sherry! Give this one a try and see what you think 🙂

  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.

    1. 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…

    1. 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!

    1. Hi Eva! You’re very welcome 🙂
      Hmmm, how tall are you, if I may ask? 2500+ sounds like quite a lot.

      1. I’m 179, 116 kg, 20 years old, and my exercise is 1,375

  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

    Thank you.


    1. Hi June, I had a quick look and it seems that everything worked fine in the end! I hope the weight loss meal plan is working out good for you!

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

    1. Hi Anna, please check your email now! 🙂

  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.


    1. Hi Krishna! Unfortunately we don’t have egg free meal plans yet 🙁

  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.

    1. Awesome! I’m so glad to hear that, Zane. Excellent. Are you going to continue with some of the recipes?

  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.

    1. Hi Randi, I’ve just emailed you 🙂

  55. thanks for the information

  56. 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?

    1. I’ll email it to you now, no problem 🙂

  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.

    1. I’ll email it to you right now, SJ! 🙂

  58. It’s amazing and thank you for sharing

    1. Great post and so useful for me.

  59. Thank you for sharing this informative post

  60. I tried to sign up but didn’t get an email. Please send it if possible!

    1. Will email you now, Alivia! 🙂

  61. Sorry, I just double checked the junk folder and the mealplan was there.

    1. All good Annie! Glad you found it 🙂

  62. 5 stars
    The best as always! 🙂

  63. Hey Dave, I have been looking for a perfect diet plan for so long. I was only focusing on a healthier diet but skipping on nutrition intake proportion and I think this might be the reason why I am getting weak instead of weight loss. I will surely gonna customize my current diet plan keeping the facts you have mentioned. Thanks, fo sharing

    1. You’re very welcome. Yes it can be a tricky business to get it just right. Enjoy the plan, and good luck on your journey. Feel free to ask any questions you may have 🙂

  64. 5 stars
    I don’t know how I stumbled across your website and meal plans but it’s honestly been life changing. I have shared it amongst my vegi friends and even my carnivore hubby is on board.
    Thank you so much I have lost 1 and 1/2 kgs already and feeling so good. This will be a lifestyle for me now

    1. Wow, so good to hear, Rachael! That’s exactly what we want to encourage – a lifestyle change that is actually enjoyable and isn’t a chore to stick to. Really glad it’s going so well!! And thank you for spreading the word 🙂

  65. Hi I’d really like to recibe the meal plan but it’s not coming to my email address and I’ve check my junk mail. Could you please send it to me?

    1. Never-mind ive got it now it’s a bit delayed that’s all. Thanks!

      1. Cool! Glad you got it, it can take a few minutes from time to time 🙂

  66. Are you going to make a 30 day meal plan. I just started the 7 days meal plan and so far I love it. I feel fuller than I ever felt on non-vegetarian diets so I am really looking forward to more.

    1. Hi Baida! Thanks for the question. We do actually offer a 30 Day plan (with lots more besides) in our Weight Loss Transformation. You can find the details over here 🙂

  67. Hi I have tried signing up but not getting a confirmation email.

    1. Hi Angie
      Sorry for the confusion. We subscribed you, please try again and let us know if there’s anything else we can do!

  68. I’ve checked my email but no plan! Can’t wait to try this out though 🙂

    1. Hi Em! We subscribed you, please try again and let us know if there’s anything else we can do!

  69. Thanks, Dave, Hauke, it´s fantastic!

    1. Awesome!! Thanks too Alan, really glad you like it!

  70. Oh My God I can’t wait for tomorrow everything looks so delicious!

  71. Hi I’d like to have your plan:)

    1. Hi, just sign up in the box and we’ll send it through! 🙂

      1. Please send me your meal plan.

        1. Hey Sally! Please hit the link in the first paragraph and we’ll send it through! 🙂

  72. Pretty! This has been an extremely wonderful post, i love your point on calorie balance from gaining weight to losing weight. Thank you for supplying this info.

    1. You’re very welcome, Benny!! 🙂

  73. The best as always!

    thankyou so much

  74. 5 stars
    I could never understand which foods have what because most websites have false information. I want to sincerely thank you for disclosing the protein, B12 and all other mineral sources. Plus, so many recipes and 7-day plan! Thank you!

  75. Another amazing post. I have downloaded your plan and i am going to try this time.

  76. Hi,

    I am a female, 5’6 & 160lbs. I want to lose around 10lbs, but also build muscles. Which meal plan should I follow?

    Thanks for your time & knowledge!

    1. Hi TJ, I think this plan is already a very good start! It clocks in at around 1500kcal/day. I’d say find a calculator online to estimate your daily caloric intake to lose weight (roughly 500kcal less than you need to maintain). Then adjust this plan accordingly. With most people it should fit roughly. If not, it should be fairly easy to adjust by swapping snacks 🙂
      I hope this helps!

  77. Hi, Could you send me the meal plan please?

    1. Hey Micheal, I’m pretty sure it’s because you haven’t activated your subscription yet. Please have a look at your spam folder 🙂

  78. Hi guys,
    I keep signing up for this but I never get an email, either in my inbox or spam folder. Can you send it to me? Tried hotmail and gmail with no luck

    1. Hi Abigail! Sorry for the confusion, you should get the email in hotmail now! Check it out please! 🙂

  79. I’ve just looked for the “Easiest ever vegan lo mein” – I clicked on the picture.
    The site can’t find it so I think maybe the link is broken?

    1. It should be fixed now. Thanks a lot for pointing that out, Angie!

  80. 5 stars
    hi! I signed up but have not received anything yet 🙂

    1. Hi Ann! Could you please check your inbox? We’ve just sent you the meal plan 🙂

  81. Hi! I never received the confirmation email for the weight loss plan. Can it be resent?

    1. Hi Christine! We resent it. Check your inbox please!

  82. Is there a plan for diabetics?

    1. Hi David, I’m afraid it’s not something we have at the moment! Though we have many recipes that may be suitable – please see what you think about: and I hope they help!

  83. I can’t find the shopping list feature.

    1. I’ve emailed you Linda!

  84. I’ve been transitioning to vegetarian over the last 2 months. Challenges have been finding new recipes that include common ingredients versus having to buy just for the one time and then maybe I end up not liking it. And keeping it quick and simple for packing lunch. I’m happy to try your 7 day plan. I also need to lose 25 lbs.

    1. Hi Lisa! Really happy to hear you’ve found our plan. It sounds like it should be just what you’re looking for. We try to use not too outlandish ingredients for exactly the reason you state. Also, 25lbs is very doable indeed. We build our plans for safe and healthy weight loss – no more than 1-2lbs per week. This means 2 things – it’s much better for your body and health than rapid weight loss, and as consistency is key here, you’re far more likely to stick to it when you feel good and full of energy. If you allow yourself somewhere in the region of 3-6 months you should be spot on to hit your goals healthily. As a bonus, the habits implemented during that time are far more likely to become long-term, too! Good luck, and any questions, please do write again 🙂

  85. I never received the 7-day Vegetarian weight loss menu after signing up. Can you please send me the meal plan!?

    1. Hi Jennifer! Probably hit your spam box, but have sent via email 🙂 enjoy the plan!

  86. Hi! Didnt receive the email 🙂

    1. Have emailed you Sailaja 🙂

  87. 5 stars
    great work really helpfull. changed my life for the better.

    1. Happy to help, heer! Glad you’ve found it so useful 🙂