Obesity is a national epidemic, affecting more than 30 percent of the population, according to a 2010 study published in the "Journal of the American Medical Association." Even though vegetarians are typically thinner than meat eaters, you may still struggle with weight issues following a vegetarian diet. Limiting your calorie intake can help you reach your weight goals. A 1,500-calorie vegetarian diet can help most adults lose weight. Consult your physician before attempting any weight loss plan.
Diet Guidelines
When following a low-calorie vegetarian diet, you need to make sure you include a variety of foods from each of the food groups to help you meet your nutrient needs. A balanced 1,500-calorie vegetarian diet includes 1 1/2 cups of fruit, 1 1/2 cups of vegetables, 5 oz. of grains, 5 oz. of protein foods -- eggs, beans, soy products, nuts, seeds -- 2 1/2 cups of dairy foods and 3 tsp. of oil. Try to evenly divide your food choices between three meals and include one snack to help you better manage hunger.
Breakfast
A low-calorie breakfast meal on your vegetarian diet may include one slice of whole grain toast with 1 tbsp. of nut butter, a small banana and 1 cup of low-fat milk. This meal contains 330 calories and 18 g of protein. The milk, nut butter and bread are all sources of protein in this meal. Most vegetarians, as long as they include a variety of foods, can more than adequately meet their daily protein needs.
Lunch
For lunch, you can have a small whole wheat pita stuffed with 1/4 cup of hummus, a 1/2 cup of red and green peppers with 1 tbsp. of low-fat ranch dressing, seven walnuts, 1 cup of nonfat fruit yogurt and a small orange. This meal contains 550 calories and 25 g of protein. Be sure to include good food sources of iron on your vegetarian diet, such as hummus, beans, spinach and tofu.
Dinner
For dinner, try a tofu stir fry with 1/2 cup of tofu and 1 cup of mixed vegetables such as carrots, broccoli and Chinese cabbage, stir fried in 1 tsp. of oil and low-sodium soy sauce, and served with 1 cup of brown rice. This meal contains 420 calories and 25 g of protein. Try to include good food sources of calcium in your diet for bone health, such as dairy foods, tofu, broccoli and fortified juices.
Snack
For snack, make a smoothie with 1/2 cup of sliced strawberries, 1/2 cup of nonfat milk and ice, for 110 calories and 4 g of protein.
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