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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 so you can start your weight loss journey on the right foot!
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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.
Vegan Recipes For Weight Loss
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 the 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 written an in depth guide to a vegetarian diet for you.
Day High Protein Vegan Meal Prep For Weight Loss
A filling breakfast followed by an easily packable lunch and a comforting dinner is the best way to a well-balanced weight loss plan and the building blocks of a healthy life.
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.
We’ve created this vegetarian weight loss meal plan in a way that most of the general population can use them. But of course, you should be following your own needs.
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You’ll find the more easily perishable ingredients earlier in the week (eg. leafy greens) and the more sturdier veggies later in the week (eg. zucchini, carrots).
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.
In order to lose weight you have to be in what’s called a calorie deficit. Put simply, you have to consume less calories than you need to lose weight.
The Secrets To Losing Weight On A Vegan Diet
For a female you need to eat about 1, 500 calories a day to lose weight, although this number might actually be less depending on your activity levels and age.
The most important thing when it comes 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.
Protein is brilliant for weight loss because eating protein triggers hormones which cause satiety – in short, it makes us feel full.
Healthy Dinner Ideas For Weight Loss
To want to eat more in your meal or to snack afterwards (of course we make sure our meal plan recipes are high in protein).
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!
Best Vegetarian Diet For Weight Loss
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.
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.
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.
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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.
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!
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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.
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.
Eat Nuts And Vegetables To Lose Weight In A Healthy Way
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!
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.
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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!
Top 10 Healthy Foods Veg For Weight Loss
Fiber helps with weight loss because it also contributes to feeling full – by taking up a lot of space in our tummy.
Ok, great question. It’s all well and good giving you all this information on foods to eat for weight loss, but how much should you actually eat a day?
Below you’ll find our guide for females and males. This is based on a moderately active person who does 30 minutes of exercise 5 days a week. If you don’t do that or have a very sedentary job then you might need to eat less for weight loss.
Foods To Eat To Help You Lose Weight
If you are more active then you may need to eat a bit more per day to make sure you lose weight safely. Check out this calorie calculator to better determine your food intake.
In realistic terms, we are aiming for somewhere between 0.5kg-1.0kg of weight loss per week, which equates to between 2-4 kilos of weight loss per month. In pounds that’s about 4-8 lbs per month.
If you want to follow a vegetarian diet plan to lose weight in a month it’s all about consistency. You need to be able to stick to your plan without falling off the wagon and going back to old habits.
Vegan Foods For Weight Loss — Eat This Not That
By aiming for slow but steady weight loss and putting all the things we’ve written about today into practice you’re much more likely to be able to stick to your vegetarian weight loss plan and lose weight successfully!
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.
Store bought sodas and iced teas usually are high in calories. Fruit juices are naturally high in calories too. Cut down on these products.
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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.
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.
Use more of the less refined fats like butter, olive oil and coconut oil. Swap ‘standard’ peanut butter made with palm oil for natural nut butters.
Low Calorie Vegan Recipes For Weight Loss
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 vegetarian foods like chickpeas, beans, lentils, tofu, eggs, halloumi cheese, feta and mozzarella are excellent sources.
Yes. This plan is carefully constructed to make sure we get all essential nutrients. We take great care to make sure you get plenty of protein, while also getting fatty acids, healthy fats, essential amino acids and lots of vitamins and nutrients.
Healthy Dinner Recipes To Lose Weight
We also keep the saturated fat down to guideline levels, and we generally stay away from meat substitutes as they are often very heavily processed.
This plan is carefully checked by James, our Nutritionist. He is also in charge of staying on top of the latest research and guidelines, so you can be sure this plan is up to date, and indeed healthy.
If you don’t like some recipes or just want to skip breakfast – no problem. Just cross those off the meal
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