Q. Please suggest vegetarian diet plan for weight loss.

Answered by
Shariff Safina Moushin Noushina
and medically reviewed by Dr. Vinodhini. J
This is a premium question & answer published on Jun 14, 2020

Hello doctor,

I want to lose weight. I do not eat much and I have been working out regularly. Still, I am not losing any weight. I want a good vegetarian diet plan and some tips. Please suggest.



Welcome to

As per your height, your weight should be 68 kg. Here is a meal plan which you can follow for a month and contact back for follow up.

Early morning: one tablespoon apple cider vinegar in warm water. Then you can work out for 35 to 40 minutes. After half an hour you can do breakfast.

Breakfast: one plate poha + one cup green tea, or one bowl oats porridge with fresh fruits or one multigrain paratha with curd raita.

Mid morning: one fruit + five almonds or two whole walnuts.

After one and a half an hour lunch: two whole wheat roti + vegetable gravy + fresh salad a bowl + a bowl of yogurt or thin dal.

Afternoon: A bowl of sprout bhel, or corn chaat, or popcorn, or chana chaat.

Late evening: a cup of green tea + a small fruit.

Dinner: A bowl of soup + one roti + veg gravy + half plate rice + a bowl of thin dal + few slices of cucumber and tomato.

Bedtime: A cup of low-fat milk.


1. Avoid fried foods and outside eating should be restricted to once a week.

2. Avoid pickles and papads.

3. Try to finish your last meal 40 minutes before sleep.

I hope this helps.

Thank you doctor,

I am doing this for one month now. But my weight is stuck. I walk almost 12,000 steps every day and I do work out.



Welcome back to

Your one month has not been over yet, still 10 to 12 days left. During the weight loss process, you need to keep patience. You can include seeds in your diet like pumpkin seeds, til, sunflower seeds, and flaxseed.

Did you check your thyroid level or vitamin D level? Changes in these levels can reduce your metabolism and hence slow down the weight loss process. Do brisk walking and some form of yoga where whole body work out is involved like suryanamaskar.

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