Home Weight Loss Indian Meal Plan by Dr. Shunmukha Priya.S

Indian Meal Plan by Dr. Shunmukha Priya.S

22 min read

Medically reviewed by Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition

Are you a vegetarian who’s intensively on the lookout for an ideal but straightforward meal plan to lose weight?
We are glad to let you know that You’ve Arrived!!

The world is quickly turning in the direction of vegetarianism to comply with a healthy way of life and defend the setting. Around 18% of the world’s inhabitants is recognized as vegetarians. [1]

In this weblog, we are going to focus on the advantages and dangers of vegetarian weight loss program plans for weight loss, regularly requested inquiries to dieticians, and extra. We may even provide you with a Free 7-Day Complete Vegetarian Diet Plan for Weight loss by our head nutritionist.
Let’s go…


In easy phrases, a vegetarian weight loss program is the one that doesn’t embrace meat, poultry & byproducts of animal slaughter. People undertake vegetarianism for varied causes reminiscent of spiritual beliefs, health points, environmental causes, respect for sentient life, and so forth. However, dairy merchandise reminiscent of milk, curd, paneer, and so forth. are thought-about vegetarian.

The majority of Indians are vegetarians with an estimate of 40% of the Indian inhabitants is pure vegetarian, whereas one other 30% of the inhabitants eat meat often. [2] [3]

It has additionally been noticed globally that individuals are quickly changing to vegetarianism as it’s the easiest way to remain healthy.

Several research printed within the Journal of the American College of Nutrition [4][5] assures that vegetarianism reduces the chance of many severe health points reminiscent of coronary heart illnesses, diabetes, PCOS, hypothyroid, and so forth.

Athletes and bodybuilders are substituting meat for plant-based proteins to scale back the chance of Type 2 diabetes, most cancers, kidney problems, and so forth.

It usually seems to be a difficult job for a vegetarian to discover a excellent weight loss weight loss program plan. Even if one can discover a healthy vegetarian weight loss program plan, it incorporates a number of food objects that aren’t available in native Indian markets.

To resolve this drawback for you, we reached out to our head nutritionist and got here up with a easy & excellent weight loss program chart for vegetarians.

Benefits & Risks of Vegetarian Food

Nothing is white or black; all the pieces is gray, which suggests all the pieces on this world has professionals and cons, and we shouldn’t comply with something blindly. As they are saying, half information is extra harmful than no information.

Here we deal with the health advantages and dangers connected to a purely vegetarian weight loss program: –

Benefits of a vegetarian way of life

1. Weight loss

When you’re on a vegetarian weight loss program, your BMI can be decrease than that of a non-vegetarian as a result of vegetarian meals are decrease in energy than non-veg.

Studies throughout the globe have proven {that a} vegetarian weight loss program is excessive in micronutrient content material, low in fats, and contains roughly 7 to 15% of whole power.[6, 7, 8]

You can simply lose or keep your weight with a healthy vegetarian weight loss program.

Also Read: Following An Extreme Diet? Beware! It Can Possibly Make You Fatter

2. Healthy Heart

For a healthy coronary heart, you want a healthy plate, and a vegetarian plate is a superb selection. A veg weight loss program is cholesterol-free and is low in saturated fats, which retains you at a decrease threat of heart problems.

A vegetarian weight loss program incorporates dietary fiber, complicated carbohydrates, nutritional vitamins, minerals, polyunsaturated fatty acids, and phytochemicals. [9]

3. Diabetes prevention and administration

You can forestall diabetes with a vegetarian weight loss program because it has decrease sugar ranges, and it makes your physique extra aware of insulin. Diabetes sufferers are given vegetarian weight loss program plans and superfoods to regulate, handle, or reverse the illness together with weight loss.

Vegetarian diets have a excessive content material of fiber, antioxidants, and phytochemicals. There is proof that top consumption of fruit and veggies can lower the chance of creating T2DM. [10, 11]

Moreover, entire grains comprise the mineral magnesium, which is important for regulating blood sugar [12]

4. Hypertension 

High Blood Pressure or Hypertension (BP) is a modifiable main way of life threat issue. There are quite a lot of mechanisms proposed by which plant-based nutrition results in a lower in blood stress.

They embrace improved vasodilation,[13, 14, 15, 16] larger antioxidant content material and anti inflammatory results,[17, 18, 19, 20, 21, 22, 23, 24] improved insulin sensitivity,[25, 26, 27, 28, 29] decreased blood viscosity,[30, 31] altered baroreceptors,[32] modifications in each the renin-angiotensin,[33, 34, 35, 36] and sympathetic nervous techniques[37, 38].

5. Gastrointestinal illnesses

Vegetarian Diet wealthy in soluble and insoluble fibers helps in treating gastrointestinal illnesses reminiscent of gastrointestinal most cancers, gallstones, diverticular illness, and constipation.[39]

6. Healthy pores and skin

As fruit and veggies are excessive in fiber, antioxidants & water, they assist enhance your metabolism, enhance your digestion, hold you hydrated, and flush out toxins (detoxing) and different undesirable chemical substances out of your physique. 

Also Read: How To Detox Your Body In 8 Simple Ways!

Demerits of vegetarian weight loss program 

1. Nutritional Deficiency

A unsuitable composition of the vegetarian weight loss program may cause dietary deficiency problems. If you don’t give attention to getting all important vitamins from varied fruit and veggies and comply with a monotonous vegetarian weight loss program plan, you’ll lack in vitamin B, vitamin D, iron, protein, and so forth.

You ought to comply with a balanced weight loss program to have ample important vitamins, meals like pulses, spinach, cashew nuts assist in getting iron, whereas meals like rajma, milk, soy milk, seeds assist in getting protein.

2. Lower bone mineral density

The elimination of animal merchandise from the weight loss program decreases the consumption of some important vitamins and should affect bone metabolism. However, vegetarian diets will also be equally healthy provided that they’re effectively balanced with quite a lot of meals.

3. Great effort required

You must put extra effort by way of time and information to pick out the meals in a vegetarian weight loss program particularly if you end up eating from out. We advise you to take assist from a professional Nutritionist.

4. Requires supplementation 

If your vegetarian weight loss program is just not effectively balanced, you want common exterior supplementation for important vitamins like vitamin B12, vitamin D, and so forth.

Also learn: Vitamin B12: A Key Player In Keeping The Body Healthy

Simple Vegetarian Diet Plan 

Here’s a free 7-day vegetarian weight loss program plan for weight loss by our Head Dietician, Dr. Sunmukha Priya:-

7 day Vegetarian diet plan for weight loss

5 Simple Tips to Lose Weight by Dieticians

1. Drink heat lemon water

Drinking heat water with a squeeze of lemon early within the morning aids in weight loss. It will rehydrate, detoxify, enhance immunity, and enhance your digestion. Researches have proven that polyphenol antioxidants present in lemons cut back weight. [8]

2. Magic of black espresso

Black espresso has chlorogenic acid that helps the physique hold the glucose absorption down from the food, which helps in weight loss. 

Fitness specialists counsel that taking a cup of black espresso earlier than exercise. Coffee has a psychoactive substance known as caffeine that helps you energize and take advantage of out of your exercise with much less fatigue.

3. Heavy breakfast & mild dinner

  • Two vital issues about breakfast:
    • It must be the heaviest meal of the day, and by heaviest, we don’t imply the weight however the high quality. It must be loaded with protein and different vitamins.
    • You ought to by no means skip breakfast. 
  • Dinner must be the lightest meal. You ought to have greens and a few grains for dinner.

4. Never keep hungry

We need you to study this by coronary heart – Starvation Is Not Dieting. This is a widespread false impression and the rationale individuals lose weight rapidly, however then it brings them a lifetime of issues.

Starvation places hostile results in your physique like blood stress drops, slowing coronary heart charge, hypo-tension, extended weak point, dehydration, thyroid malfunction, and whatnot! 

Keep healthy snacks or fruits beside you to munch on as quickly as you are feeling hungry.

5. Make it a behavior

Fitness is a purpose; if you’re not match, however as soon as you’re healthy, it ought to grow to be part of life. Consistency is the important thing. Make it a behavior to have healthy food with reasonable exercise for a life lengthy happiness.

healthy vs unhealthy foods

Foods to Avoid

You grow to be what you eat, and we would like you to be as match as a fiddle, not as fats as a burger. 

Yes, we do have veg burgers, veg pizzas, veg biryani, and to prime all of it, everybody’s favourite panipuri, momos, french fries, and whatnot however simply because it’s “veg,” doesn’t imply it’s healthy.  Here’s a listing of food you have to keep away from to realize your fitness targets:-

1. Fried food

Who doesn’t love a sizzling and crispy french fry dipped in bitter cream!

Made your mouth water, didn’t I?

But you’ll additionally know that this fats and salt loaded junk food is an enormous bother to your coronary heart.

All deep or semi fried meals are stuffed with carbs, fats, ldl cholesterol, and sugar that may actually hinder your fitness purpose. According to a examine, a correlation between processed food and weight problems has been discovered. [9]

2. Packed Fruit Juice

Have you ever turned a fruit juice pack to verify the knowledge printed behind it? If not, then do it subsequent time.

You will probably be stunned to seek out out that it’s solely a small proportion of actual fruit juice, and the remainder is water, sugar, and preservatives. Stay away from packed and processed juices as an alternative have actual fruit; if not, a recent fruit juice with no or much less sugar.

3. Bakery merchandise

I used to be a candy tooth, then at some point I stepped on a weighing balance and it broke. 

The considered filling your kitchen with candies, pastries, muffins, cupcakes, and all might make you are feeling good however every chunk is a responsible pleasure and unfulfilling. Bakery merchandise are made with elements like sugar, refined flours, oil and lotions that are unhealthy for you.

Save your self from weight problems, diabetes, and different illnesses, and subsequent time your candy tooth craves, have some darkish goodies, dry fruits like dates, raisins, or crushed almonds and walnuts with honey.

4. Foods with added sugars

One easy assertion, “Sugar is bad for you.” Avoid all merchandise that comprise added sugar like chilly drinks, ice lotions, candies, wafers, frozen yogurt, shakes, and so forth.

Sugar will increase the chance of coronary heart illnesses, diabetes, weight problems, gum illnesses, tooth decay, stress, and far more. Honey is one of the best pure different for sugar.

In Short

It’s not straightforward to shift from a non-vegetarian weight loss program to a vegetarian weight loss program. This weight loss program change might be gradual. You ought to make it possible for if you end up on a vegetarian weight loss program you are taking dietary supplements like vitamin B12, vitamin D, protein,and so forth. 

It is important to verify the weight loss program incorporates meals from quite a lot of vegetarian sources.


1. Can I lose weight by being a vegetarian?

A. Yes, you possibly can lose 1 to 2 kgs in per week with a vegetarian meal plan and reasonable exercise.

2. What are the disadvantages of a vegetarian weight loss program?

A. Purely vegetarian weight loss program lacks in varied important vitamins like protein, vitamin B12, iron, zinc, and so forth. You ought to at all times have a balanced weight loss program by together with such nutrient wealthy meals.

3. Do vegetarians get sufficient protein?

A. Your physique ought to get a median protein consumption of 50 grams every day. You can guarantee ample protein consumption by together with meals like soy milk, tofu, nuts, lentils in your on a regular basis meal.

4. Aren’t vegetarian diets low in iron? 

A. A monotonous vegetarian meal might lack in varied important vitamins together with iron. You can guarantee ample iron provide by together with meals like entire grains, inexperienced leafy greens, dried fruits, and so forth in your weight loss program.


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