THE 1 WEEK BEST DIET CHART FOR WEIGHT LOSS FOR VEGETARIAN.

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The vegetarian diet plan is one of the most healthy and tasty diets plans vegetarian diet plan for weight loss. 1 week Diet chart for weight loss for vegetarian this will help you for weight loss. In this diet chart, you will eat vegetables, fruits and you have to eat only healthy food for weight loss.

EAT ONLY HEALTHY FOOD.

This diet chart is very helpful for weight loss. In this diet chart, you will eat healthy foods this will help you with weight loss.

  1. Vegetables- Cucumber, Arugula, Broccoli, Collard greens, End leaves, Bok choy, Spinach.
  2. Fruits- Apple, Banana, Orange, Watermelon, Pineapple, Green Apple.
  3. Dairy products- Milk, Paneer, Yoghurt.
  4. Veg Protein- Soya bean, Paneer, Soya chaap, Lentils, Chickpeas.
  5. Dry fruits- Almond, Raisin, Walnut, Cashew Nut, Hazel Nut.

AVOID JUNK FOOD

Avoid junk foods, junk food is not good for health either your fitness goal is muscle building or weight loss/ Fat loss you never eat junk food. junk foods make you fat so never eat junk food.

9 MOST EFFECTIVE BEST AND EASY WEIGHT LOSS TIPS FOR EVERYONE.

  1. High Fat Food- Burger, Pizza, Oil, Hot Chips, Red Meat.
  2. Sweet Dish- Ice Cream, Chocolate, Cake, Mango Pudding.

EAT VEGGIES EVERY DAY

Eating veggies,  vegetables are good for health. it has a lot of fiber, vitamins and minerals and vegetables help you for weight loss because it full your stomach and it has not a lot of calories which is good and the best part is it improves your digestion so I would recommend, that you have to eat 2 times a day before lunch and before dinner. so make sure you have to eat vegetables every day.

THE 1 WEEK DIET CHART FOR WEIGHT LOSS FOR VEGETARIAN.

This 1-week diet chart for weight loss for vegetarian, so follow this diet chart and if you regularly follow this diet chart then you easily achieve your weight loss goal this diet chart will help you for weight loss and in this diet chart you only eat vegetables, Fruits and protein source foods this food you only eat for weight loss.

So follow this diet chart and you can adjust your calories that how many calories you take during weight loss goal.

FIRST DAY

  • MEAL 1 – 1cup oats, 1banana and chia seed (CALORIES-330   PROTEIN-30G CARBOHYDRATES-30G FAT-10G)
  • MEAL 2 – 2Wheat bread with 1/2sp peanut butter and 250ml non-fat milk. (CALORIES-350  PROTEIN-24G CARBOHYDRATES-48G FAT-10G)
  • MEAL 3 – 100G paneer with 2chapati  and 1/2 cucumber (CALORIES-370  PROTEIN- 20G CARBOHYDRATES- 50G  FAT-10G)
  • MEAL4-  1Banana, 1sp peanut butter, 1sp peanuts and 1/2sp whey protein(or 1sp protinex)  (CALORIES-315 PROTEIN-30G CARBOHYDRATES-30G FAT-15G)

BENEFITS OF THIS DIET CHART

Oats is complex carbs and it does not spike your insulin and it is good for your health and it is also a slow digesting food which full your stomach. And a banana is rich in fibers. And peanut butter is very good for your heart it has healthy fats and it has protein which is good for you muscles. Paneer is a good source of protein and it is the dairy product so it is very good. Cucumber is a green vegetable it has a lot of fiber it contains antioxidants and it is also good for the skin it helps you for weight loss.

Protinex is also a good source of protein and it is the cheap and best protein so, make sure drink (protinex) every day. Non-fat milk is very good for your health because it is complete food and it helps you for better sleep. and it helps you with weight loss.

SECOND DAY

  • 1.MEAL 1– 1/2cup chickpeas with 1/2cup brown rice and 1banana  ( CALORIES-400 PROTEIN- 27G CARBOHYDRATES-60 FAT-12G)
  • MEAL 2- 3Slice wheat bread 1sp peanut butter 250ml non-fat yogurt (CALORIES-380   PROTEIN-24G CARBOHYDRATES-60G FAT-5G)
  • MEAL 3- 1Cup kidney beans with 2roti and (1/2cucumber,1/2carrot,1/2tomato,1/2cabbage)    (CALORIES-350 PROTEIN-30G CARBOHYDRATES-15G FAT-15G)
  • MEAL 4- 1Cup dry roasted chickpeas with 3oats cookies and 200ml non-fat milk with 1sp protinex.  (CALORIES-390 PROTEIN-20G CARBOHYDRATES-55G FAT-10G)

BENEFITS OF THIS DIET CHART

Chickpeas have a lot of benefits it is packed with nutrients, it helps you to manage your weight, it control your blood sugar. Brown rice is a whole grain it is a good source of carbohydrate. And it does not spike your insulin it helps you to prevent the formation of blood clots. Kidney beans boost your energy, Powerhouse of protein, Natural detoxifier. And it improves your memory. Vegetables have a lot of benefits it has fiber which is very good. And it improves your digestion.

THIRD DAY

MEAL 1–  1Whole grain chapati with 1cup yogurt and 2Dates  (CALORIES-280 PROTEIN-15G CARBOHYDRATES- 50 FAT-2G)

MEAL 2- 80G Paneer with 1/2cup Kidney beans And (1/2 cup broccoli, 1/2 cup green bell pepper, 2sp onion ad 2sp tomato)  (CALORIES-370 PROTEIN-30G CARBOHYDRATES-20G FAT-15.5G)

MEAL 3–  1Apple with 10 Almonds and 5G cinnamon.  ( CALORIES-270 PROTEIN-5G CARBOHYDRATES-32G  FAT-7.5G)

MEAL 4- 1/2Cup chickpeas with brown rice and 1/2 cup non-fat milk (CALORIES-350  PROTEIN-28G CARBOHYDRATES-60G FAT-8G)

BENEFITS OF THIS DIET CHART

Whole grain chapati is a good source of carbohydrates. And it is also a complex carb which is good for health especially for those peoples who are suffering from diabetes. Yogurt has a lot of benefits it is a good source of protein. It protects against osteoporosis. And improves your immune system. Dates are very healthy food it has antioxidants, And it reduces the risk of disease. Apple is a very healthy food it has a lot of antioxidants, It is good for those peoples whose fitness goal is weight loss. Green vegetable is a good source of dietary fiber, It reduces the risk of cancer, stroke, and diabetes.

FOURTH DAY

Almond is a good source of fat it has fiber, protein, magnesium so it is good for health, And it is also good for the heart. Cinnamon is good for muscle recovery, And it is also a very delicious spice it fast the recovery of your muscle. And this is one of the best meal in the diet chart for weight loss for vegetarians.

MEAL 1- 2Slice bread (toasted) with 1sp peanut butter and 1banana (CALORIES-300   PROTEIN-12G CARBOHYDRATES-48G FAT-10G)

MEAL 2- 50g soy chunks bhurji with 1 chapati and (green peas, carrots, green bell pepper and onion)  (CALORIES-270 PROTEIN-20G CARBOHYDRATES-36G FAT-7G )

MEAL 3– 1/2 cup oats and 1cup non-fat milk ( CALORIES- 175  PROTEIN-7G CARBOHYDRATES- 19G FAT-2.5G)

MEAL 4- 1Cup brown rice with 1/2 chickpeas and salad ( CALORIES-470 PROTEIN-25G  CARBOHYDRATES-85G FAT-8G)

BENEFITS OF THIS DIET CHART

Bread is a very healthy source of carbs it has fiber which is good for health. And it has vitamin B. peanut butter has a lot of benefits good for a heart so eat everyday peanut butter. banana is rich in dietary fiber and it is a natural source of sugar. soya bean is a good source of protein and it is also a vegetarian protein which is good for vegetarians. Oats are nutritious food oats is rich in antioxidants. And it improves blood sugar control. The salad is a good source of fiber and it fulls your stomach for a long time which is very good. This is one of the best diet chart for weight loss for vegetarian.

FIFTH DAY

MEAL 1- 1Cup oats with 1Apple and 2sp raisins  (CALORIES-350 PROTEIN-5.5G CARBOHYDRATES-45G  FAT-4G)

MEAL 2- 80G paneer with 1chapati and  1 cup yogurt ( CALORIES-350 PROTEIN-28G  CARBOHYDRATES-28 FAT-16)

MEAL 3– 1SP whey protein ( 2sp protinex) with 1sweet potato (CALORIES-130  PROTEIN-27G CARBOHYDRATES-23 FAT-1G )

MEAL 4 – 1/2 cup cooked black lentil with 1cup brown rice and 1G flaxseed oil supplement  ( CALORIES-380 PROTEIN-24G CARBOHYDRATES-62G FAT- 4G)

BENEFITS OF THIS DIET CHART

Oats are rich in protein and a good source of carbs. Apple is a very healthy food it has antioxidants and it is a good source of natural sugar. Raisins are filled with energy and fiber. And it keeps your bones strong. Yogurt is high in protein it is rich in nutrients. whey protein and protinex is a complete protein it builds your muscle. Sweet potato is a powerhouse of energy it is a complex carb it helps you for the workout. Black lentil is low in calorie and it is rich in iron. Lentil is the best source of protein. Flaxseed oil is good for skin and it reduce inflammation so you should try flaxseed oil.

SIXTH DAY

MEAL 1- 1Banana with 2 slice bread and 2g cinnamon ( CALORIES-370  PROTEIN-10G CARBOHYDRATES-51G FAT-2.5G)

MEAL 2- 1/2 Cup brown rice with 50g soy chunks, 1/2 cup chickpeas and green vegetables ( CALORIES- 315  PROTEIN-30G CARBOHYDRATES-30G FAT- 12G)

MEAL 3- 1Apple with 1sp peanut butter/1sp peanuts and 1sp whey protein ( CALORIES- 315  PROTEIN-30G CARBOHYDRATES-30G FAT-15G)

MEAL 4- 80G Paneer bhurji with 1chapati and salad ( CALORIES-360  PROTEIN-18G CARBOHYDRATES-27 FAT-16G)

BENEFITS OF THIS DIET CHART

Banana is very healthy food and this is rich in fiber. Bread is a good source of carbohydrates. Cinnamon is a good spice and recovers your muscles and repairs fast which is very good. Soy chunks is a good source of protein and it does not boost your estrogen. So you can eat soy chunks. Green vegetables are rich in fiber and full your stomach

SEVENTH DAY

MEAL 1- 1 Cup milk with 1 banana and 2G cinnamon ( CALORIES-213  PROTEIN-9.5 CARBOHYDRATES-41G FAT-2.8G)

MEAL 2- 1/2Cup kidney beans with 1 chapati and 1/2 salad ( CALORIES-410 PROTEIN-23.8G  CARBOHYDRATES-73.4G FAT-4.5G)

MEAL 3- 1Cup dry roasted channe with 3oats cookies and200ml milk ( CALORIES- 300  PROTEIN- 18G CARBOHYDRATES-45G FAT-3G)

MEAL 4- 1/2Cup cooked black lentil with 1cup yogurt and 1cup brown rice, 1g fleaxseed oil supplement (optional) ( CALORIES-380  PROTEIN-24G CARBOHYDRATES-62G FAT-4G)

BENEFITS OF THIS DIET CHART

Milk is good for health it is a dairy product which is very good. Banana is a tasty food to eat and it is good for health. Oats are a nutritious food and it is helping you for weight loss. Kidney beans are rich in fiber and it is very healthy. The salad is very good for health it has fiber which fills your stomach and it has a lot of nutrients east salad everyday it helps you with weight loss. Channe and oats are very good for your health they are complex carbohydrates it doesn’t spike your insulin which is very good for you.

Yogurt is very good food and the best part is it is a dairy product and yogurt removes those bad bacteria which harms your body so take yogurt every day. As you all know Brown rice is good for your health and it is a complex carb it has a lot of fiber so and it keeps your stomach full. This 1-week diet chart for weight loss for vegetarians if you follow this diet plan than easily achieve your fitness goal follow this 1-week diet chart for weight loss for vegetarian.

CONCLUSION

As you all know that weight loss is a difficult fitness goal but if you seriously concern about your fitness so follow this 1 week diet chart for weight loss for vegetarian this diet chart is especially make for those people who are vegetarian and who want to seriously loss weight fastly this 1 week diet chart for weight loss for vegetarian. You see many of the articles on weight loss but in this blog, you can get full information about weight loss diet chart and much other information you can get. So this blog 1-week diet chart for weight loss for vegetarian is seriously very helpful for all of those persons who really want to lose weight so if you want to lose weight you can read this blog 1-week diet chart for weight loss for vegetarian.

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