High Protein Vegetarian Meal Plan for Fat Loss

Coach Sapna on November 05, 2016

articles

In this article, I will be helping you find the best possible vegetarian diet plan fat reduction. This plan is packed with vegetarian food items that are rich in proteins as they help in keeping your stomach full for a longer time period. That way you don’t end up eating more food than required and put a stop on accumulating excess fat. Best sources of protein for vegetarian include almonds, spinach Indian dal, milk, tofu, curd, sprouts, and beans. Generally, a vegetarian diet has incomplete sources of protein as the food items in that particular diet plan has low amino acids For an effective high protein plan, one should definitely include more sources of protein in their meals. A wide variety of food items could be created through these protein-rich sources. One can customize and create an own mix of protein dishes thereby controlling calorie intake. Minerals like B12, D3, calcium, zinc and omega 3 go missing in the daily vegetarian diet. There is a chance of incurring some serious vitamin deficiencies if it is not cured in the very beginning. Including dairy, almonds, walnuts, and beans would help in reducing the risk of such problems. I have created a plan for a vegetarian diet that includes rich sources of protein to be taken on a weekly basis. This schedule based plan will help in fulfilling everyday protein requirements

Monday

Breakfast                        1 glass of whey protein shake, 1 bowl of oats

(Approx 400 cal)  

Morning Snack             A Handful of almonds and walnuts

(Approx 200 cal)

Lunch 1 bowl                 1 dal with rice, 1 cup of vegetable sabzi, 2 roties

(Approx 600 cal)

Evening Snack               1 bowl of boiled sprouts

(Approx 200 cal)

Dinner 1 bowl               1 bowl of dal with brown rice

(Approx 400 cal)

Tuesday

Breakfast                        1 glass of whey protein shake, 1 cup of bran wheat flakes

(Approx 400 cal)  

Morning Snack             1 bowl of cooked/boiled green moong

(Approx 250 cal)

Lunch 1 bowl                 2 low fat paneer paratha with curd

(Approx 600 cal)

Evening Snack               1 bowl of fruit yogurt

(Approx 250 cal)

Dinner 1 bowl               1 whole wheat bread Vegetable cheese sandwich and spinach soup

(Approx 400 cal)

Wednesday

Breakfast                        1 glass of whey protein shake with whole wheat cereal

(Approx 400 cal)  

Morning Snack             A Handful of almonds and walnuts

(Approx 200 cal)

Lunch 1 bowl                 1 dal with rice, 1 cup of vegetable sabzi, 2 roties

(Approx 600 cal)

Evening Snack               1 bowl of kidney bean salad

(Approx 200 cal)

Dinner 1 bowl               1 dosa with sambhar and coconut chutney

(Approx 400 cal)

Thursday

Breakfast                        1 glass of whey protein shake with corn flakes

(Approx 400 cal)  

Morning Snack             1 bowl of cooked/boiled green moong

(Approx 250 cal)

Lunch 1 bowl                 1 dal with rice, 1 cup of vegetable sabzi, 2 roties

(Approx 600 cal)

Evening Snack               - 1 bowl of fruit yogurt

(Approx 250 cal)

Dinner 1 bowl               1 bowl dal khichadi and spinach soup

(Approx 400 cal)

Friday

Breakfast                        1 glass of whey protein shake, 1 cup muesli

(Approx 400 cal)  

Morning Snack             A Handful of almonds and walnuts

(Approx 200 cal)

Lunch 1 bowl                 1 dal with rice, 1 cup of vegetable sabzi, 2 roties

(Approx 600 cal)

Evening Snack               1 bowl of boiled sprouts

(Approx 200 cal)

Dinner 1 bowl               1 bowl of dal with brown rice

(Approx 400 cal)

Saturday

Breakfast                        1 glass of whey protein shake, 1 bowl cooked oats

(Approx 400 cal)  

Morning Snack             1 bowl of cooked/boiled green moong

(Approx 250 cal)

Lunch 1 bowl                 2 low fat paneer paratha with curd

(Approx 600 cal)

Evening Snack               25 almonds

(Approx 200 cal)

Dinner 1 bowl               1 bowl dal khichadi and spinach soup

(Approx 400 cal)

Sunday

Breakfast                        1 glass of whey protein shake with whole wheat cereal

(Approx 400 cal)  

Morning Snack             A Handful of almonds and walnuts

(Approx 200 cal)

Lunch 1 bowl                 1 dal with rice, 1 cup of vegetable sabzi, 2 roties

(Approx 600 cal)

Evening Snack               1 bowl of kidney bean salad

(Approx 200 cal)

Dinner 1 bowl               1 dosa with sambhar and coconut chutney

(Approx 400 cal)

 

 

Click here to know What 300 Calories Look Like in Indian Food

Hold on tiger! I've got something to tell you.

There is an app that I want to personally recommend to you. StayWow is a Lifestyle Change App for fitness enthusiasts just like you!

India’s top behaviour change specialists, qualified dietitians, and fitness coaches will work to help you create a livable healthy lifestyle that you can sustain for life long.

StayWow will help you build healthy rituals, just like a professional athlete.

Whether you're completely new to fitness or a seasoned pro, this app will help you reach the next level. Take a look!

Thumbnail

Coach Sapna

PGDM from Kirloskar Institute Of Advanced Management Studies | PGDHRM from Symbiosis | Graduation in Microbiology (Hons) from Delhi University Marketing enthusiast by profession, with the love for interacting with consumers to understand their psychology towards any brand/product. Through my articles, I intend to help all those who are looking for inspiration and happiness in life.
StayWow-Ad