A low-calorie vegetarian diet should be accompanied by a controlled intake and portion size of protein. Here's everything else you need to remember.
When it comes to losing weight, many people find it difficult to achieve even on a vegetarian diet. This happens if you eat too many carbohydrates and processed foods. However, with the growing interest in vegetarianism, settling on a low-calorie vegetarian diet can bring you closer to your weight loss dreams.
Whether it's protein sources or healthy fatty foods, a vegetarian diet includes it all. So, if you're a vegetarian and looking for a low-calorie vegetarian meal to reach your weight goals, we're the one for you! It taught me what to keep in mind for a low-calorie vegetarian diet.
What is a vegetarian diet?
A vegetarian diet eliminates meat and fish and focuses on plant-based foods such as fruits, vegetables, grains, and legumes to get the nutrients you need. “A vegetarian diet emphasizes plant-based foods and eliminates animal meat. There are different types – lactovegetarian, containing dairy but no eggs, ovovegetarian, containing eggs but no dairy. Contains no, lacto-ovo-vegetarian, and includes both dairy and eggs. Veganism excludes all animal products, including dairy, eggs, and often honey, Goyal says.
How many calories can I get on a low-calorie vegetarian diet?
The general guidelines for a low-calorie diet are approximately 1,200 to 1,500 calories per day for women and approximately 1,500 to 1,800 calories per day for men. “Adequate calorie intake varies depending on factors such as age, gender, weight, activity level, and overall health. To ensure you are getting all the essential vitamins and minerals, even a low-calorie diet is essential. It is important to maintain a balance of nutrients,” says Goyal.
Also read: Research reveals vegetarian diet may be best for heart health
Foods to include in a low-calorie vegetarian diet
1. Leafy vegetables
Low-calorie, nutrient-rich vegetables like spinach, kale, and Swiss chard are great options.
2. Whole grains
Choose whole grains like quinoa, brown rice, and oats for sustained energy and fiber that will keep you full.
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3. Legumes
Beans, lentils, and chickpeas provide plant-based protein and fiber and promote satiety.
4. Vegetables
Include a variety of colorful vegetables that provide essential vitamins and minerals with minimal calories.
5. Fruit
Choose fresh, whole fruit for snacks. Provides natural sweetness and important nutrients.
6. Nuts and seeds
While nuts and seeds are high in calories, they are rich in healthy fats and protein. Consume in moderation to increase satiety.
7. Tofu and tempeh
These plant-based protein sources are a versatile addition to your diet and can help maintain muscle mass during weight loss.
8. Greek yogurt
Greek yogurt is rich in protein, making it a satisfying and nutritious snack.
Foods to avoid during a low-calorie vegetarian diet
1. Vegetarian processed foods
Many vegetarian convenience foods can be high in calories, sodium, and unhealthy fats. Please limit your intake.
2. Sweet drinks
Sugary drinks consume unnecessary calories. You can also drink herbal teas or water infusions instead of these.
3. Refined grains
Choose whole grains over refined foods like white bread and white rice, which are low in fiber.
4.Fried food
Although fried foods are plant-based, they can be high in unhealthy fats and calories. Choose baked or grilled alternatives.
Also read: How to go vegan slowly: 8 tips for beginners to adopt a plant-based diet
5. High calorie seasonings
Be careful not to use too many high-calorie dressings, sauces, and toppings. Choose a lighter alternative.
6. Excessive consumption of dairy products
Dairy products are part of a healthy diet, but choose low-fat versions and consume them in moderation.
Sample Low Calorie Vegetarian Diet Meal Plan
breakfast
Overnight oats made with rolled oats, almond milk, and chia seeds, topped with fresh berries.
mid-morning snack
A small handful of almonds or a fruit such as an apple.
lunch
Quinoa salad with mixed vegetables (bell peppers, cucumbers, cherry tomatoes), chickpeas and a light lemon vinaigrette dressing.
afternoon snack
Greek yogurt sprinkled with honey and chia seeds.
Evening snack (optional)
Carrot and cucumber hummus sticks.
dinner
Serve grilled tofu or tempeh with steamed broccoli, quinoa, and a colorful mixed salad.
