Lybrate Logo
Get the App
For Doctors
Login/Sign-up
Book Appointment
Treatment
Ask a Question
Plan my Surgery
Health Feed
tab_logos
About
tab_logos
Health Feed
tab_logos
Find Doctors

Diet Chart For vegetarian

Last Updated: Nov 08, 2019

About

Topic Image

A vegetarian diet is a healthy way to meet the body’s nutritional needs and boost one’s health. Apart from the ethical or environmental factors, cutting meat from your diet and switching to a vegetarian diet decreases the risk of chronic disease and aid in weight loss. Research reveals that vegetarians manage to have better diet quality than meat-eaters in terms of key nutrients.

With proper planning, a vegetarian diet can fit the nutritional needs of people of all ages. To get the maximum out of the vegetarian diet, try to include a variety of plant-based food in the diet such as veggies, fruits, legumes, nuts and whole grains to feel satisfied-not starved-while cutting calories. It is also important to cut back on sugary beverages, fruit juices and refined grains at the same time to get the most out of this diet.

A vegetarian should make thoughtful choices about their diet, and consume a variety of foods to make sure that they meet the nutritional demands of their bodies. The most common types are Lacto-ovo-vegetarian diet, Lacto-vegetarian diet, Ovo-vegetarian diet, Pescetarian diet, Vegan diet and Flexitarian diet.

Thanks to the year-round availability of vegetarian food options and the growing significance of plant-based diets, becoming a vegetarian has become more accessible. Apart from eating a wide variety of fruits & vegetables, it is mandatory to replace saturated fats with good fats.

It is essential to diversify the food you eat to not miss out on essential vitamins. This is because some nutrients are found in less amount in vegetarian foods or less likely to be absorbed by the body that the non-vegetarian options. Also, it should be kept in mind that even nutritious, low-fat, plant-based foods can make a person gain weight. Hence, it's vital to read food labels to know the calorie intake and do some regular physical activity.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)1 cup milk + 2 toasted bread + 5 almonds + 1 apple
Mid-Meal (11:00-11:30AM)1 cup buttermilk
Lunch (2:00-2:30PM)1 cup moong dal + 1 cup bhindi + 2 chapatti + salad
Evening (4:00-4:30PM)1 cup milk + 2 biscuits
Dinner (8:00-8:30PM)1 cup dal + 1 cup potato curry + 1 cup rice + salad
Monday
Breakfast (8:00-8:30AM)1 cup milk + 1 cup vegetable poha + 3 walnuts
Mid-Meal (11:00-11:30AM)1 cup watermelon
Lunch (2:00-2:30PM)1 cup rajma + 1 cup gobhi aloo + 1 cup cucumber raita + 1 cup rice + 1 chapatti + onion salad
Evening (4:00-4:30PM)1 cup lemonade + 1 toasted bread
Dinner (8:00-8:30PM)1 cup arhar dal + 1 cup methi mattar + 2 chapatti + salad
Tuesday
Breakfast (8:00-8:30AM)1 cup milk + 2 vegetable moong dal cheela + 5 almonds
Mid-Meal (11:00-11:30AM)1 cup watermelon juice
Lunch (2:00-2:30PM)1 cup chana dal + 1 cup soybean vegetable + 2 chapatti + salad
Evening (4:00-4:30PM)1 cup chana chaat + 1 cup lemonade
Dinner (8:00-8:30PM)1 cup moong dal + 1 cup ghia vegetable + 2 chapatti + salad
Wednesday
Breakfast (8:00-8:30AM)1 cup milk + 2 suji cheela + 5 almonds
Mid-Meal (11:00-11:30AM)1 cup buttermilk
Lunch (2:00-2:30PM)1 cup white chana + 1 cup palak paneer + 1 cup rice + 1 chapatti + salad
Evening (4:00-4:30PM)1 soy chaap + 1 cup shikanji
Dinner (8:00-8:30PM)1 cup masoor dal + 1 cup snake gourd + 2 chapatti + salad
Thursday
Breakfast (8:00-8:30AM)1 cup milk + 1 cup vegetable bread upma + 5 almonds
Mid-Meal (11:00-11:30AM)1 cup papaya
Lunch (2:00-2:30PM)1 cup moong dal + 1 cup tinda vegetable + 2 chapatti + salad
Evening (4:00-4:30PM)1 cup vegetable soup + 2 toasted bread
Dinner (8:00-8:30PM)1 cup soybean vegetable + 2 chapatti + salad
Friday
Breakfast (8:00-8:30AM)1 cup milk +2 moong dal cheela + 3 walnuts
Mid-Meal (11:00-11:30AM)1 cup cantaloupe
Lunch (2:00-2:30PM)1 cup palak dal + 2 chapatti + 1 cup ghia raita + salad
Evening (4:00-4:30PM)1 cup sprouts salad
Dinner (8:00-8:30PM)1 cup mattar paneer vegetable + 1 cup rice + salad
Saturday
Breakfast (8:00-8:30AM)1 cup vegetable idli + 1 cup sambhar + coconut chutney
Mid-Meal (11:00-11:30AM)1 cup lemonade
Lunch (2:00-2:30PM)1 cup soybean curry + 1 cup rice + salad
Evening (4:00-4:30PM)1 cup paneer tikka
Dinner (8:00-8:30PM)1 cup bhindi + 2 chapatti + salad

Food Items To Limit

  1. Beef
  2. Chicken
  3. Turkey
  4. Gelatin
  5. Eggs
  6. Other animal-based products

Do's And Dont's

Do's:

  1. Eat foods rich in, or fortified with calcium
  2. Pair iron-rich foods with vitamin C
  3. Be mindful of protein: About 20% of your total calories should come from protein

Don'ts:

  1. Do not eat processed sources of protein
  2. Do not consume sugary desserts and sodas
  3. Do not get stuck in a diet rut

pms_banner

Food Items You Can Easily Consume

  1. Fruits
  2. Vegetables
  3. Grains
  4. Legumes
  5. Nuts
  6. Seeds
  7. Proteins

References

Popular Questions & Answers

View All

Hi, I am 21 weeks pregnant, 5th months, baby we...

related_content_doctor

Dr. Girish Dani

Gynaecologist

Weight is within normal range. Food high in protein- pulses, beans, milk, eggs, meat, in spite of...

I am 19 years old. In my hair, there is dandruf...

related_content_doctor

Dr. Madhavi Pudi

Dermatologist

Hi, dandruff is something which is not just external but is linked to your diet, hormones etc. Us...

Hello doctor. I am 23 years old, female. I have...

related_content_doctor

Dr. Madhavi Pudi

Dermatologist

Hi Lybrate-user! acne or pimples is an age related skin problem which has ups and downs of the le...

Hi, just started with tretinoin. I feel my skin...

related_content_doctor

Dr. Madhavi Pudi

Dermatologist

Hi Lybrate-user! tretinoin, benzoxyl gel or adapalene gel are used routinely to control acne brea...

I am 17 years old. I have acne prone skin. It's...

related_content_doctor

Dr. Madhavi Pudi

Dermatologist

Hi Lybrate-user! acne or pimples is an age related skin problem which has ups and downs of the le...

Table of content

Content Details
Profile Image
Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
Reviewed By
Profile Image
Reviewed ByDt. Triveni KovvadaDiploma In Diet & NutritionDietitian/Nutritionist

Find Dietitian/Nutritionist near me

pms_banner
chat_icon

Ask a free question

Get FREE multiple opinions from Doctors

posted anonymously
lybrate_youtubeâ–¶
lybrate_youtubeâ–¶
lybrate_youtubeâ–¶
lybrate_youtubeâ–¶
lybrate_youtubeâ–¶

Having issues? Consult a doctor for medical advice