The Vegetarian Food & Meals You Need For Weight Loss

By on January 26, 2016
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A vegetarian is one who does not eat meat or any other animal products mainly due to personal conviction, health, religious and moral reasons.
Better still, the vegetarian society defines a vegetarian as a person who eats or lives on a diet of fruits, vegetables, seeds, nuts, pulses, grains with or without the consumption of dairy products and eggs

Vegetarian Diet

A vegetarian diet consists of a higher percentage of fiber, folic acid, vitamins E and C, unsaturated fat, magnesium and lots of phytochemicals, that’s why you see most vegetarians have lower cholesterol, are slimmer, having lower blood pressure and low risk of heart failure or disease

What is in a vegetarian diet?
Vegetarian diet consists of foods from




legumes (dried beans and peas)


seeds and nuts

While for some types of vegetarian diets like lactovegetarian, foods may include cheese and other dairy products.

READ  Easy Vegan Recipes You Can Prepare Right Away

Ovo-lactovegetarian diet may include eggs

Types of Vegetarian Diet

Lacto Vegetarian
These type of vegetarians do not eat white or red meat, fish, chickens or eggs. On the flip side lacto vegetarians do consume diary products like milk, cheese and yogurt

Ovo Vegetarian
These type of vegetarians do not eat white or red meat, chicken and dairy products, however they consume eggs

Lacto-ovo Vegetarian
These vegetarians do not eat white meat, red meat, chicken or fish, but they do eat eggs and consume dairy products. Most vegetarians fall into this category

Vegans do not eat any animal or it’s by-products, they do not consume eggs and dairy either, furthermore they do not consume beeswax, honey, gelatin or any animal related products or ingredients. Apart from eating, they do not make you of items produced from animals like silk, leather and wool

They eat only fish and seafood, they do not eat red  or white meat and chicken

They do plant based diets

These vegetarians like the Pescatarian limit their meat consumption to chickens and poultry only, they do not consume red meat, fish and seafood

What are the health benefits of a vegetarian diet?
Vegetarian diet contains

Less saturated fat

Less cholesterol

Vitamins C and E

Dietary fiber

Folic acid



Phytochemicals (plant chemicals) like carotenoids and flavonoids

Vegetarian Food

You may be wondering how and where vegetarians get the required amount of protein needed, well you will be surprised. Here is a list of complete vegetarian protein foods

  • Protein
  • Mushrooms
  • Low fat cottage cheese
  • Tempeh & Natto
  • Milk
  • Eggs
  • Soybeans
  • Cheese
  • Goat’s cheese
  • Beans
  • Oat bran & Oats
  • Lentils
  • Wheat germ & Wheat bran
  • Chickpeas
  • Green french beans (cooked)
  • Tofu
  • Lima beans (cooked)
  • Wholegrain bread
  • Seeds (Pumpkin & Squash)
  • Feta cheese
  • Wholewheat pasta (cooked)
  • Falafel
  • Peanut butter
  • Peanuts
  • Buckwheat (roasted groats) (cooked)
  • Couscous (cooked)
  • Sweet corn (Yellow, cooked)
  • Quinoa (cooked)
  • Almond nuts
  • Brown rice
  • Hummus

    Click here to see protein in 100g, per cup and to calorie ratio

Vegetarian Meals

You would be surprised the type of vegetarian meals you can come up or find these days, gone are the days of predictable vegetarian lasagnes and stuffed peppers, here are some fresh ideas

Vegetarian dessert
Vegetarian curry
Vegetarian barbecue

To get more meals lets head over to BBC Good Food

Here are some more vegetarian meals

Curried Lentil soup with spiced cauliflower

Spicy garlic soy tofu

Warmed spiced cauliflower and chickpea salad with pomegranate seeds

Smoky chickpeas on grilled toast and poached eggs and zahtar

Fully stuffed sweet potatoes

Zucchini paneer

Chuck’s vegetarian sheperd’s pie


Greek salad with mushroom souvlaki

Pasta with rapini broad beans, rosemary and walnuts

Black bean veggie burger

Huevos rancheros

Frittata with asparagu, tomato and fontina

Hearty vegetarian chili

Vegan meatballs with oven roasted tomato sauce

Barley and bean soup

Vegetarian pad thai

Spiced red lentil vegetable stew

Super easy ramen bowl

Quinoa burger with feta and black olives

Barbecue tempeh, greens and cauliflower couscous

Stuffed peppers

Source:Food Network Canada

If you are interested in building a healthy vegan grocery list. You will find this very handy from ilovevegan

Vegetarian Recipes

Recipes, don’t we all love them and have a few of our own. Here are some healthy, delicious recipes for breakfast, lunches and dinners from various sources


Jamie Oliver

Food Network

Taste Australia

Dinner recipes from Cookie and Kate


Vegetarian Times

Vegetarian Weight Loss Diet

Going on a vegetarian diet is a sure way to lose weight and remain healthy in the process, this is so because your meals will be based on a variety of vegetables, fruits, whole grains and beans. With vegetarian diet you get to cut out foods that are in fat and low fiber and consume more of foods low in fat and full of fiber

Going down this road may seen daunting, but its no biggie once you get the hang of it. One way to get the hang of it is to follow the diet completely for three weeks committedly

To get you started and on the road, we have provided a link to a comprehensive guide to help you along with a three week menu plan provided by Physicians Committee for Responsible Medicine

Also here is a suggested vegetarian weight loss meal plan just for you

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