Weight-loss rules stay the same for vegetarians and meat-eaters: eat fewer calories than you expend in daily energy to lose weight, according to Columbia University. Dieting can be more limiting for vegetarians than for people that eat meat, since vegetarians already have removed one entire food group, plus other foods that contain animal products, from their diets. Still, it's possible to follow interesting, varied weight-loss meal plans designed for vegetarians.
Weight Loss Basics
You need to burn 3,500 calories more than you eat in order to lose 1 lb. In order to lose about 1 to 2 lbs. each week on a vegetarian diet, you should reduce the amount of food in your meal plans by about 500 calories each day, while also increasing your physical activity level. Try to get at least 30 to 45 minutes of mild to moderate exercise most days of the week.
Breakfast
For breakfast on your vegetarian weight-loss plan, eat some low-fat, whole-grain cereal with little or no added sugar. You can top the cereal with soy milk or almond milk if you consume dairy products. Add half a melon or a bowl of citrus fruit, or possibly some toast with low-sugar jam. Try to choose low- or non-fat milk products, and don't use a fatty spread such as vegetarian margarine on your toast.
Lunch
For lunch, you can try a large salad filled with leafy greens and topped with chopped-up vegetables. Carrots, celery, peppers and mushrooms all have few calories, and so will help you lose weight, but also can provide considerable fiber for your diet. Add some low-fat tofu or a handful of black beans or navy beans for protein. You also can add a handful of nuts for protein, but be careful not to eat too many nuts, since they're high in fat and calories. For salad dressing, steer clear of fatty bottled dressings and try a spritz of lemon or lime juice.
Dinner
For dinner on your vegetarian weight-loss plan, try a thick, tomato-based vegetable stew with lentils, peas or tempeh to add protein to your meal. Enjoy the stew with a slice or two of whole-grain bread; whole grains also can provide you with some protein, along with necessary minerals like zinc, according to the University of Maryland Medical Center. Watch your portion sizes, since too much of even low-fat foods can torpedo your weight-loss efforts. Consider tracking your calories using a journal or an online calorie tracker program.
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