Vegetarian Menu For Weight Loss

Contemporary diets rely heavily on protein from lean meat and fish, leaving vegetarians with little direction when it comes to weight loss. Nevertheless the rationale behind a high-protein diet makes good sense; calories from protein require more energy to metabolize and are more satiating than calories from fat or carbohydrate sources. Contrary to popular belief, vegetarians can easily obtain adequate protein while following a reduced-calorie diet. The National Academy of Sports Medicine recommends a range of 15 to 30 percent of total calories from protein, or between 62 and 125 g per day in a 1,700-calorie diet.

Breakfast

Several vegetarian breakfast options provide significant amounts of protein for a modest amount of calories. Try 1 cup of lowfat plain Greek yogurt topped with 1 cup of berries and 1/4 cup of slivered almonds. Also consider a whey protein shake with 1 cup lowfat milk, 1 tbsp. of peanut butter and a banana. For a hot breakfast, try a three-egg omelet with 1/4 cup of cheddar cheese, 1/2 cup of spinach and 2 tbsp. each of salsa and sour cream. Each of these options provides approximately 30 g of protein and 400 calories.

Lunch

Skip the traditional grilled chicken or salmon over salad popular in nearly all diet books and go for a healthy cup of vegetarian black bean soup with 1/4 cup of cheddar cheese, 2 tbsp. of sour cream and one serving of tortilla chips. A sandwich made with whole-grain bread, egg salad from two hardboiled eggs and romaine lettuce provides a similar amount of calories and protein, 400 calories and 20 g of protein. To get the same amount of protein for even fewer calories, try 1 cup of spinach, one diced tomato, 1/4 cup of cheddar cheese and 1 oz. of cream cheese wrapped in a whole-wheat tortilla.

Dinner

Vegetarian dinner options eschew the traditional protein, starch and vegetable plate division in favor of more diversified sources of protein, such as a stir fry with 1 cup of tofu, 1 oz. of cashews, and 1 cup of green beans over 1/2 cup of brown rice. With a modest amount of oil and soy sauce, this provides about 30 g of protein and 500 calories. Obtain similar amounts of protein and calories from a baked potato topped with 1 cup each of steamed broccoli and vegetarian chili along with 1/4 cup of cheddar cheese and 2 tbsp. of sour cream. Also try 1 cup each of kidney beans, brown rice and roasted corn topped with 1/4 cup of cheddar cheese and pico de gallo for equivalent amounts of protein and calories.

Snacks

Ultimately, weight loss requires a calorie deficit through reduced consumption and increased expenditure. Choosing reduced-calorie snacks that provide a satiating combination of protein, carbohydrates and fat can help maintain that calorie deficit while preventing energy levels from flagging. Select a combination of one protein source, such as hummus, peanut butter, string cheese or a hardboiled egg and one carbohydrate source, such as carrots, celery, an apple or sugar snap peas. Each combination provides between 100 and 200 calories and 6 to 10 g of protein.