The vegetarian diet for weight loss has the enormous advantage that not only achieves weight loss but being a complete diet. It can do for several weeks without any problem.
An essential clarification: It includes eggs and dairy, so it is an ovo-lacto-vegetarian diet, to be more exact.
If you only do the vegetarian diet and nothing else, undoubtedly to keep it for a month, you will achieve a weight loss of between 6 and 7 kilos (of course this depends on each person, so we are talking about an average). Of course, if we add exercises, the weight loss will be much more significant.
In fact, the ideal is always to supplement the diet with exercises, since the problem of excess weight is not usually only in an inadequate diet, but the lack of exercises is an excellent way to gain weight.
Before starting this vegetarian diet or any other, you should consult the doctor to make sure that there is no problem. It may necessary to make some adjustment, but this diet is suitable for the vast majority of people, in addition to being very useful.
You will see the diet from Monday to Friday. You can repeat several weeks without any problem.
Vegetarian diet for weight loss
Monday
Breakfast
A poached egg, a slice of toasted wholemeal bread with little olive oil, and on it, some slices of grilled tomato. It is a breakfast with a right amount of fibers, which give satiety, and proteins.
Lunch
Sandwich with two slices of rye bread, and 6 tablespoons of cottage cheese and half a small avocado (you can go outside the sandwich, depending on the taste). For dessert, a fruit salad.
Dinner
An integral pita bread, fill with hummus (125 grams) carrot and celery.
Tuesday
Breakfast
A cup of skim milk with two tbsp of whole grains. A small or medium-large banana.
Lunch
A baked potato with half a cup of beans and two tablespoons of Cheddar cheese that you have previously grated accompanied by salad dressed with olive oil and salt.
Dinner
Greek salad with chopped lettuce, cherry tomatoes and cucumbers (with skin), 50 grams of small cut cheese, 5 sliced olives and a spoonful of tzatziki.
Wednesday
Breakfast
A glass or cup of skim milk, three dried apricots and three tablespoons of Muesli (a mixture of cereals) with strawberry.
Lunch
Red bell pepper stuffed with brown rice, cherry tomatoes a tablespoon of walnuts, onion, and feta cheese.
Preparation: Cut the pepper into two halves, remove the cape and seeds, and fill with 4 tablespoons cooked brown rice, onion cut very small, nuts, cheese, and tomatoes. Cover it with aluminum foil and then cook in the oven. You will accompany with a salad dressed with olive oil.
Dinner
Lentil soup, two oatmeal cookies topped with low-fat cheese and sliced tomato. An orange.
Thursday
Breakfast
A sandwich with two slices of wholemeal bread, a slice of low-fat cheese and sliced tomato.
Lunch
Chickpea salad with three tablespoons of boiled chickpeas, thinly sliced onions, lettuce, cherry tomatoes and bell pepper or green bell pepper seasoned with olive oil. It should accompany by a slice of wholemeal bread.
Dinner
A very fruity salad with two dried apricots (apricots) cut into cubes, lettuce, pineapple (one slice), an apple, 5 crushed nuts and a spoonful of raisins.
Friday
Breakfast
A fruit salad with two tablespoons is oatmeal and a cup of skimmed yogurt.
Lunch
Salad with a cheese omelet. Prepare it with olive oil, two eggs and three tablespoons of Cheddar cheese. At ease, you can add little skim milk in the preparation.
Dinner
Two slices of toasted wholemeal bread covered with butter. Accompanied by a glass of orange juice, freshly squeezed.
Saturday
Breakfast
A glass of skim milk, 4 tablespoons of whole grains, a spoonful of raisins and a small or medium-large banana.
Lunch
A sandwich prepared with two slices of wholemeal bread, a sliced tomato, a hard-boiled egg cut into slices and two tablespoons of low-fat mayonnaise accompanied by a glass or cup of skimmed yogurt.
Dinner
Steamed vegetables with one serving (8 tablespoons) of cooked brown rice. Vegetables can also prepare in a wok if we do not have a steamer. For dessert a slice of melon.
Sunday
Breakfast
A smoothie that with 150 cc of skimmed milk, low-fat yogurt and a small cut banana. A fruit plate accompanies it with three different fruits.
Lunch
Italian salad with half a ball (small) of cut mozzarella, two tomatoes in cubes, an avocado or small or medium-large avocado, lettuce, and basil seasoned with balsamic vinegar. A slice of wholemeal bread accompanies it.
Dinner
Two poached eggs with a generous portion are spinach and four tablespoons of grated Cheddar cheese. A slice of wholemeal bread accompanies it.
Caution: This diet is not suitable for coeliacs since it contains wheat and oats. Of course, it can adapt using allowed products.
