One week clean eating vegetarian diet plan to shred extra weight from your body.


Being a vegetarian it is difficult to have a clean eating process. Vegetarian persons cannot be healthy is a myth. This post is to break the stereotype persons who say vegetarian can’t get enough nutrition. Be it vegetarian or non-vegetarian doesn’t matter. The key to reducing those extra weights from your body is to eat nutritious foods that are less in calories.

This diet plan is exclusively designed for vegetarian people as it includes eggs and dairy. This diet may not be suitable for vegan people.

How this diet works:

This diet is comprised of 1200 calories and it can be split into 3 to 5 meals based on your appetite and cravings.

It is often said that “Eat breakfast like a king, lunch like a queen and dinner as a pauper”. The same rule can be recommended here. It is recommended to have breakfast around 400 to 500 calories, 200 to 300 calories for lunch, 200 to 250 calories for dinner and 100 to 150 calories for snacks depending on your daily calorie intake.

Now let us find interesting recipes that can work for your body and help you to lose weight.

Breakfast Recommendations for a week:

Toast with peanut butter:

The toast with peanut butter has 295 calories and it is high protein breakfast which keeps you full for a longer period. It is recommended to have gluten-free bread.


Toast you bread with some amount of butter and spread peanut butter and enjoy your protein-rich breakfast.

Overnight oats: 300 calories

Overnight oats a are recommended breakfast as they have a good source of fibres and acts as a good source of antioxidants which reduces ageing


Mix 2 tablespoon of oats with a glass of skilled milk and garnish with few nutritious nuts and soak it overnight. It is recommended to soak for six to seven hours before you consume.

Daliya Upma: 385 calories

Dalia upma is also known as broken wheat upma it is made from cracked wheat. This is a nutritional alternative for people who are trying to lose weight.


The ingredients required for making this upma are

  • Oil
  • Vegetables of your choice
  • Turmeric powder
  • Salt as per your taste
  • Water
  • Curry leaves
  • Cumin seeds
  • Dried red chilli
  • Ginger chopped
  • A handful of cashews

Take a pan and add oil and spices according to your taste and sauté in a medium flame for a few minutes. Now add vegetables of your choices and cook well for 5 to 6 minutes.  Add a cup of broken wheat and dry roast it for few minutes and pour 2 cups of boiling water and cook and cover for 2 minutes. Nutrients loaded Dalia upma is ready to serve.

Idli Sambar: 356 calories

Idli is also known as the rice cake which is made by using fermented rice which has anti-bacterial properties which help to keep you active for a longer period. Sambar is made of dal and vegetables which is rich in protein and nutrients. This is recommended for people who are trying to lose a few pounds from their weight.

Oats chilla: 335 calories

Oats chilla is made from oats, besan powder and vegetables and it is protein-rich breakfast which approximately has 385 calories and it keeps you fuller for a longer period and helps in suppressing your cravings.

Boiled chickpeas: 320 calories

Chickpeas are rich in proteins, minerals and fibres.  Consumption of chickpeas helps in improving digestion, promotes weight loss and it also cures many diseases.


Soak chickpeas for 5 to 6 hours and steam it for 5 to 6 whistles if you pressure cook it and temper it with salt and spices. The nutritious and protein-rich breakfast is ready to consume.

Green smoothie: 380 calories





Almond milk

Chia seeds

Fresh ginger


In a blender mix all these ingredients and blend it to a juice like texture. The highly nutritious and fiber-rich green smoothie is ready to serve. You can have a slice of banana along with this.

The next post is on lunch that you can consume for a week to reduce a few pounds.

Whole wheat veggie wrap: 390 calories

This recipe can be made with leftover flatbreads which are also known as chapati and vegetables of your choice. This lunch recipe is filling and keeps you fuller for a longer period and wheat also helps in reducing your cholesterol levels. The consumption of vegetable helps in slow down your ageing process and it also increases your metabolism.

 Masala Jowar roti: 300 calories

Masala jawar roti is easy to prepare and jawar flour is made up of corn which is good in nutrients and proteins. Since it is masala jawar roti it is combined with vegetables which act as antioxidants and one jawar roti helps you to keep you fuller for a longer period. Jowar is rich in fibre and it cures health-ailments related to bloating and constipation.

Stuffed vegetable paratha: 300 calories for 2

The stuffed vegetable paratha is good for your health as it is combined with wheat flour and vegetable. Both are a rich source of proteins and minerals and it also keeps suppresses your hunger and it reduces your cravings.

Rajma Puloa: 330 calories

Rajma  Pulao is also known as kidney bean pulav it gives you 50 % of dietary fibres that are needed by your body.  This also helps in reducing constipation and lowers your cholesterol levels.

Mixed bean salad: 440 calories

Mixed bean salad is made of different beans like kidney beans, soybeans, chickpeas, tomatoes, a cube of cheese and fat-free dressing. It is rich in protein and help in boosting up your metabolism system.

Dal Khichdi: 400 calories

Dal khichdi is a south Indian dish that is made with moong dal, rice and vegetables and Moong dal is rich in protein and it protein-rich foods help in solving problems like skin ageing, hair fall and cholesterol level. It is recommended to have dal khichdi once in a week.

Ragi Roti: 320 calories for two

Ragi roti is rich in fibre and proteins and this helps you keep you fuller for a longer period. Ragi also cures various health ailments and improves your metabolism. This is recipe is easy to prepare.

Dinner should be eaten like a pauper is what we know from people.  Here are a few healthy and right recipes for your dinner.

Veg paratha with raita: 280 calories

Veg paratha is made with wheat and vegetables. We all know that wheat is rich in complex carbohydrates and it is rich in protein and fibre. Consuming veg paratha with curd raitha is ideal to eat because curd is rich in probiotics and it acts has antibacterial properties and helps you fight against disease and makes your immune system better.

Vegetable Khichdi : 300 calories

Vegetable kichdi is made with broken wheat Rava and vegetables act as an antioxidant. It has low calories and rich in fiber and minerals. It is a healthy and tasty dinner that can suppress your cravings.

Grilled Paneer Sandwich: 320 calories

Paneer is rich in proteins and 200 gms of paneer has 18 gms of protein. This keeps you fuller for a longer period. It also helps in building muscles and improves your immune system.

Brown rice with Sambar: 310 calories

Brown rice is rich in complex carbohydrates which is good for your gut health and sambar is made with vegetables and lentils which is again a good source of proteins that keeps you full for a longer period and reduces your cravings towards junk.

Green salad and Jowar roti:

Green salad is made with leafy vegetables like spinach, cucumber, corn, black pepper, salt and fat free dressing which is rich in minerals that are good for your gut health. Jowar roti is rich in complex carbohydrates and keeps you fuller for a long period.

Green gram with Roti: 330 calories

Green gram is rich in proteins and fibre and roti is rich in complex carbohydrate. When these foods are combined and eaten it is protein-rich dinner with low calories and keeps you fuller for a longer period.

Note: Each body has a different metabolism and it is recommended to consult your physician or dietician before you start any diet.



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