If you’re aiming to lose up to 10 kg in just three months without compromising on nutrition, a structured vegetarian diet might be your answer. A popular fitness coach on Instagram, who goes by the name “The Conscious Yogi,” shared her personal journey of shedding 20 kg by relying entirely on home-cooked meals and basic workouts. On June 12, she posted a detailed sample vegetarian meal plan tailored for weight loss, designed around 1650 calories per day.
This vegetarian meal plan is specifically structured to include 112 grams of protein, 163 grams of carbohydrates, and 65 grams of fat — ideal for those looking to maintain a calorie deficit without losing muscle mass. Rich in Indian flavors and everyday ingredients, the plan makes healthy eating both simple and satisfying.
Here’s the full-day vegetarian diet plan for weight loss:
Breakfast – 292 Calories
Start your day with a choice of 150ml of milk, milk tea, or milk coffee without added sugar. Pair this with a 45g besan cheela filled with 100g of grated vegetables, served with mint chutney and cooked in 5g of ghee.
Mid-Morning Snack – 187 Calories
Consume 100g of Greek yogurt topped with 5–6 mixed nuts for a dose of healthy fats and protein.
Lunch – 630 Calories
The main meal includes 45g of rice or wheat roti, 150g of cooked vegetables, 100g of paneer bhurji for protein, 30g of chickpeas, and 5g of ghee for healthy fats.
Evening Snack – 120 Calories
Blend 1 scoop of whey protein with 100g of your choice of fruit such as apple, watermelon, guava, chikoo, or grapes.
Dinner – 385 Calories
End your day with a light yet nutritious dinner featuring 40g of rice, 150g of mixed vegetables, 40g of soya chunk pulao, and 5g of ghee.
This plan isn’t just calorie-focused; it also ensures balanced nutrition across all food groups. High-protein foods like paneer, Greek yogurt, chickpeas, and soya chunks play a crucial role in aiding fat loss while preserving lean muscle. The use of home-cooked, minimally processed ingredients makes the plan sustainable and accessible.
Additionally, nutritionist Neha Parihar has echoed similar ideas in her previously shared weight-loss strategy, promoting hydration and detox water as part of a balanced diet. She claimed her followers could potentially drop 10 kg in just eight days with a clean vegetarian approach — a more aggressive and short-term strategy that also focuses on mindful eating and lifestyle changes.
Please remember, such plans work best when combined with regular physical activity and adequate sleep. As always, consult a healthcare professional before making significant changes to your diet.
