Vegetarian Diet for Women

Vegetarian Diet Plan For Women

Being a veggie lover can make putting a dinner plan together can be a difficult task. Ensuring that you get enough nutrients with the least calories is vital.

To make sure that every vegetarian gets the most out of it, we have designed a vegetarian diet weight loss plan for them. This diet plan is perfectly suitable for all vegetarians as it contains both eggs and dairy so no one will be deprived of any nutrients.

  • You can mix your meals and snacks to suit your current situation as long as the calories stay in the count.
  • Set your calorie count to 200-300 for breakfast, 300-400 calories in lunch, 400-500 calories for dinner, and 100-200 for snacks
  • In case your daily calorie needs to be higher than described in this meal plan, increase the meals portion sizes to well-suit your need, or you can even add in extra vegetarian foods.

Vegetarian Diet for Weight Loss

We have added the food options for breakfast, lunch, dinner, and snacks as well to take care of all your cravings.

Breakfasts

The breakfast menu comprises of food options that have only 200-300 calories in them. Let’s have a look at those;

Poached egg and tomato on toast 

This meal is comprised of a total of 195 calories. It includes 1 poached egg, 1 slice of wholemeal toast with half tsp. of low-fat spread and grilled/baked tomato

Cream cheese and tomato bagel

This meal is comprised of a total of 250 calories. It includes 1 toasted wholegrain bagel with 1tbsp low-fat soft cheese and 1 grilled/baked tomato.

Shredded wheat and banana

This meal has 255 calories and it includes 2 Shredded Wheat with skimmed milk and 1 small sized banana.

Scrambled eggs on toast 

This meal has a total of 280 calories and it includes 1 slice wholemeal toast with half tsp. low-fat spread, 2 scrambled eggs, and grilled/baked tomatoes.

Toast and peanut butter

This is the easiest breakfast and has only 285 calories. It includes 2 slices of wholegrain toast with half tbsp. peanut butter and 1 small glass of freshly squeezed orange juice.

Fruit salad with yogurt and oats

This is a perfect breakfast for the fruit lovers. It comprises of 345 calories due to sugar present in fruits. It includes a bowl of fruit salad, 1 low-fat natural yogurt pack and 2 tbsp. of oats.

Beans, mushrooms, and tomatoes on toast

This is the yummiest option and has 380 calories. It includes 1 small can-baked bean, 1 grilled/baked tomato, grilled or baked mushrooms and 2 slices of wholemeal toast with half tsp. low-fat spread.

Lunches

The lunch range will have little more calories to cope up with the work you have been doing since morning. The calorie range will be from 300 to 400.

Jacket potato with cottage cheese

This meal has 295 calories and it includes 1 jacket potato with 5 tbsp. cottage cheese and salad and fat-free dressing.

Tropical fruit salad

This meal will be comprised of 330 calories and it will include Iceberg lettuce topped with 5 tbsp. low-fat cottage cheese, 1.5 chopped and dried apricots, 1tbsp raisins, 1 chopped apple, 1 slice fresh pineapple, and 5 crushed walnut halves.

Mixed bean salad

This meal will be comprised of 335 calories and will include 3tbsp each of red kidney beans, chickpeas and cannellini beans with spring onions, cherry tomatoes, green pepper, and fat-free dressing. Serve with mixed leaves and 1 wholemeal pitta.

Dinners

The dinner will have a calorie range from 400 to 500. We have enlisted various meal ideas for your dinner plans. Have a look at these;

Creamy mushroom pasta

This meal will have a total of 285 calories and will include 1 small fried onion, garlic and 1 small pack button mushrooms in a spray oil until brown. Now, add 150ml veg stock and 50ml dry white wine. Boil until the fluid has reduced by half. Mix in 2tbsp low-fat soft cheese with herbs and 150g cooked penne. Just mix heat and serve with salad and fat-free dressing. You can use this in the morning as well if you refer pasta in the morning as the calories are in the range.

Veggie stir fry with rice

This meal has 390 calories. To make this, stir fry made from spray oil, 1 small pack of stir-fry veg and 1 tbsp. reduced-salt soy sauce. You can serve with 7 tbsp. cooked brown rice. This is the perfect option for dinner and for people who like consuming rice.

Stuffed peppers

This meal will have 425 calories. To make stuffed peppers, mix 4tbsp cooked brown rice with 1tbsp pine nuts and chopped spring onions, cherry tomatoes and 50g feta cheese. Now, cut 1 red pepper in half lengthways, take out all the seeds, and then fill it with the rice mixture that you have cooked. Cover with foil and bake until it is fully cooked and serve with salad and fat-free dressing.

Cheese Omelet

This omelet will make sure you get the cheese and not make you fat as it has only 510 calories. This can be cooked from spray oil, 2 eggs, skim milk, and 3 tbsp. grated reduced-fat Cheddar cheese. This can be served with a 10cm piece Granary bread and salad with fat-free dressing. It is a perfect option for people who love cheese!

Veggie Fajitas

This meal will have 515 calories. To make this veggie fajita, slice ½ red peppers, ½ green pepper, ½ red onion, 1 small corvette, and 1 carrot. Now, fry in 1tsp sunflower oil with Cajun seasoning until it is soft and brown. Then, top 2 large flour tortillas with the veg and 2tbsp each of salsa and grate reduced-fat cheese on it. Roll it and serve with freshly made salad.

Vegetable chili (530 calories)

The vegetable chili has 530 calories. To make this, make chili using a spray oil, 1 small onion, 1 red pepper, ½ corvettes, chili powder, 1 small can tomatoes, 1 small can kidney beans, half tbsp. tomato puree and 150ml of vegetable stock. You can serve with 7 tbsp. cooked brown rice, 2 tbsp. soured cream and salad and fat-free dressing.

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