Vegetarian diet: Complete Guide meal plan, benefits and more

Vegetarian diet
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You do not have to be a carnivore to lose weight, all thanks to the vegetarian diet you’ll find around here. Enter these new areas of the diet and dare to change your life once and for all. Keep reading and do not miss the different ways to lose weight being a vegetarian. It is not as difficult as you can think!

Due to a large number of processed foods that exist, many people have chosen to make vegetarian diets. These are healthier, more nutritious and efficient when it comes to losing calories.

You do not have to go hungry and you will have all your energy come back while you lose weight. Nothing better than a balanced vegetarian diet!

What is a vegetarian diet

balanced vegetarian diet consists of establishing the basic standards of what it is to be a vegetarian. That is, you have to know what it means to be a vegetarian to understand this diet.

With this in mind, it can be argued that the vegetarian is that person who does not consume meat. Its nutrition is based on the vegetables and foods of nature.

Unlike a vegan diet, it does include some elements of animal nature. Cases like egg or gelatin, are easily consumable in these vegetarian diets.

Related article: Mediterranean diet

Types of vegetarian diet

There are different types of vegetarian diets, these being separated as follows:

  • The strict vegetarian diets, also known as a balanced vegan diet. This type of regimen eliminates any type of animal derivative such as eggs or milk.
  • Lacto vegetarian diet, which does include lactic foods such as cow’s milk.
  • Lacto-ovo vegetarian diet, which includes eggs and lactic foods alike.

There is another kind of balanced vegetarian diet such as the frugivorous diet or the diet based on the consumption of raw foods. However, the diets previously mentioned are the most common and most practiced today.

Advantages of the vegetarian diet

  • You will have your blood cholesterol levels balanced and reduced thanks to not consuming foods of animal origin.
  • The chances of suffering from heart disease are drastically reduced. The same applies to diseases associated with hypertension and type 2 diabetes.
  • You will have much more fiber in the body, which translates as a better intestinal transit.
  • You will enjoy better health and much more vitality since you will be eating healthier.
  • It helps reduce the risks of cancer in the body, thanks to the higher intake of whole grains that should be made in these diets.

Disadvantages of the vegetarian diet

The vegetarian diet, like any other type of diet that is practiced, is not perfect nor free of defects. The largest of them turns out to be the null inclusion of essential nutrients for the body such as vitamin B12.

It can only be obtained from foods of animal origin and helps keep the brain functioning properly. The same applies to iron and zinc, very few nutrients in this kind of diet. It also happens with vitamin D!

The truth of the matter is that it turns out to be really difficult for the body to absorb nutrients from the vegetables. Even so, this does not indicate that it is not possible since only the vegetarian meals need to be balanced correctly.

Tips when making the vegetarian diet

  1. Measure everything you consume for a correct vegetarian diet, taking into account the nutritional contribution that each meal provides.
  2. Be varied, always trying to maintain a great variety of colors in your vegetarian dish.
  3. Do not eat foods high in saturated fats such as confectionery candy or refined sugars.
  4. Keep an eye on the amount of calcium you consume per day and what you should consume. Keep in mind that foods of plant origin do not have much abundance in calcium and fiber.

Do not judge this vegetarian diet and try it so you know how much you can do for your health. What do you expect to do and start showing off an extremely healthy body without much effort?

High Protein Vegetarian Diet

The vegetarian diet does not allow the consumption of any type of meat of animal origin. Although these diets do not usually exclude animal derivatives such as eggs or milk, the truth is that they are still very low in protein.

To do this, it is enough to know which are these foods or rich vegetarian recipes that stand out for their high doses of protein and make excessive use of them. In this way, you can have a much healthier diet and a much more varied and balanced diet.

Essential foods for the high protein diet

  • Legumes, capable of granting about 7 grams of protein per 30 grams of the food.
  • Quinoa and any other product derived from this food. These same can grant about 8 grams of vegetarian proteins per 50 grams of food.
  • Seitan, capable of granting about 24 grams of protein per 100 grams of the food,
  • Soy products such as milk or yogurt are perfect for protein dinners.
  • Oats, capable of giving about 4 grams of protein per 30 grams of food.
  • Nuts in a protein-rich diet such as:
    • The nuts.
    • The peanuts.
    • The hazelnut All, capable of giving an approximate of 8 grams for a handful of each fruit.
  • The tofu, capable of giving about 4 grams of protein per 50 grams of food.
  • Soy milk, capable of granting about 9 grams of protein per 400ml of the beverage.
  • Vegetables and vegetables in general, capable of providing about 8 grams of protein per 700 grams of food.
  • Pumpkin seeds can have an average of up to 30 grams of protein per 350 grams of food.
  • The eggs and any other dish prepared with them. This food of animal origin can have between 10% and 15% of protein content to be granted to the organism.
  • The seeds of pumpkin, being able to contribute approximately 30 grams of proteins for every 350 grams that are consumed.

If you are male, try to consume at least 56 grams of protein per day. On the other hand, if you are a woman, then the amount of protein needed is only 46 grams per day. You can easily reach this amount if you consume the previously mentioned foods in a moderate way.

This proves, then, that vegetarians can also obtain protein without much effort, including a vegan fitness diet.

The Daily menu of hyperproteic vegetarian diet

  • Breakfast: A rich banana omelet with egg whites added to a little peanut butter. All this accompanied by a rich soy protein shake.
  • Mid-morning snack: Soy yogurt accompanied by a handful of nuts.
  • Lunch: Quinoa salad with hemp seeds and lentils with vegetables with tofu and peanuts.
  • Snack: A spoonful of hazelnut butter with a serving of fruit.
  • Dinner: Grilled vegetables with textured soy and combined seitan, vegetables, and chickpeas.

If you have any doubt, always go to a nutritionist who can guide you to a perfect vegetarian diet for you. Do you see that it does not take much to get protein in a vegetarian diet?

How to start a vegetarian diet

Knowing how rough a vegetarian diet is, it is time to start it. If you are a newbie in this vegetarian world, it may cost you a little at first, but you will get used to it.

The best way to start this diet is to slowly and carefully separate yourself from the meat. Do not do it abruptly, take your time.

While doing so, you will have to increase the intake of foods allowed in the diet. Do not you know what they are? No problem, look at this little list of those foods:

  • Beans
  • Nuts
  • Whole grain cereals
  • Bread and wheat pasta
  • Vegetables
  • Integral rice
  • Barley
  • Organic canola
  • Soy products
  • Organic fruits
  • Olive oil
  • Coconut oil
  • Pope
  • Decaffeinated coffee
  • Red wine

On the other hand, there is not a great variety of foods prohibited in the Diet. While it is not any type of meat like that of cow or pig, there is no problem.

Of course, here comes into play not only the vegetarianism part but also the part of the diet. And is that if you want to lose weight, you should avoid this kind of food at all costs:

  • Alcoholic drinks
  • Sugar
  • Trans fat
  • Soft drinks
  • Meals Scrap
  • Bakery sweets

With all this, you can already deduce on your own how to start a vegetarian diet. All this also counts as indications to make the diet, while you have in mind the goal of losing weight. Do you see that it is not so complicated to lose weight?!

Vegetarian diet menu to lose weight

It is recommended that you go to a nutrition professional to recommend a proper diet to your body. However, you can give a small example of a vegetarian diet so that you understand how the move should be. So, observe this vegetarian diet to lose weight:

Vegetarian menu


  • Breakfast and snacks: 1 glass of skimmed milk, 2 slices of bread with 3 cereals.
  • Lunch: Risotto with mushrooms and any legume contour of your taste. Accompany it also with multicolored salad.
  • Dinner: Salad of all colors be raw or steamed. Accompany it with delicious vegetarian cakes.


  • Breakfast and snacks: 1 glass of skimmed milk, 2 slices of bread with 3 cereals.
  • Lunch: Wheat paella with vegetables in the Saracen style. It also includes green vegetables.
  • Dinner: Salad of dried fruits with another salad of several colors to the steam.


  • Breakfast and snacks: 1 glass of skimmed milk, 2 slices of bread with 3 cereals.
  • Lunch: A rich broccoli omelet with a multicolored raw salad that contains legumes.
  • Dinner: Curried meatballs with tofu meat accompanied by a mixed salad.


  • Breakfast and snacks: 1 glass of skimmed milk, 2 slices of bread with 3 cereals.
  • Lunch: Macaroni with low fat cheese and mixed salad with cucumber.
  • Dinner: Nuts and avocado salad, which you can accompany with whole grains or soy.


  • Breakfast and snacks: 1 glass of skimmed milk, 2 slices of bread with 3 cereals.
  • Lunch: potato omelet with spinach. Carrot, parsley and onion salad.
  • Dinner: Vegetarian pizza with soy and olives. Consume also a plate of peas and mixed salad.


  • Breakfast and snacks: 1 glass of skimmed milk, 2 slices of bread with 3 cereals.
  • Lunch: Stuffed mushrooms with wheat burgol. Multicolored and mixed salad with tomatoes.
  • Dinner: Green salad and chickpea salad.


  • Breakfast and snacks: 1 glass of skimmed milk, 2 slices of bread with 3 cereals.
  • Lunch: Green salad with 2 spinach and ricotta empanadas.
  • Dinner: Aubergine hamburger with salad of all colors.

A simple example that reveals all the variety of recipes that exist. With this, you must have a good idea of how to make a vegetarian diet. Remember to accompany all these meals with your respective dose of mineral water. Take plenty of water!

Vegetarian diets to gain weight

Already detailed the menu, it is necessary to mention those diets that serve to gain weight. That’s right, not all pose the problem of having more weight but rather the opposite.

The vegetarian diets to fatten are one of the best methods available to gain weight. Thanks to that you do not depend on the meat the nutrient intake becomes much healthier and controlled. These diets usually have:

  • Quite a lot of nuts.
  • Seeds of all kinds.
  • Vegetable oils.
  • Cereals
  • Dried fruits

The calories that all these foods have is quite high, a good thing to gain weight. Best of all, you do not need any type of meat. Gain weight vegetarian diet if possible, only include these foods in your menu.

Tips when making a vegetarian diet

It is worth mentioning the topic of recommendations for a perfect vegetarian diet. Follow them fully and do not make mistakes of any kind. Let’s start:

  • Do not eliminate the meat in a single bite in your daily diet. Go separating it little by little until you no longer need it in your body.
  • Try that all your meals have different salads, to be conditioning the body to nutrients.
  • There are many opinions of the vegetarian diet that are not very good. Do not pay attention to them and use it if you really see that it gives you results.
  • Combine physical exercises with your diet to lose weight much faster.
  • If you want to gain weight, consume more calories than you consume per day.
  • Do not be afraid to experiment in the kitchen with all that nature has to offer.
  • The first days of the diet may hit you a bit, but do not be discouraged. Stay constant in your mission and you will achieve good results.
  • Before you try any diet, it is preferable that you go before a professional. Do not get hurt yourself!
  • Take plenty of water and never forget to stay hydrated.

Always take into account these tips when making a vegetating diet and everything will be given as it should be.

You already know what not to do, how to start it and many other things. The decision to embark on a healthier life or not is a personal judgment. It’s up to you!

Fun fact about these diets

There is a curiosity that prevails in this issue of vegetarian diets and has much to do with athletes.

The fact is that the vegetarian diet for athletes usually have many more calories than a conventional vegetarian diet. Why? Simple, because athletes do much more exercise than an ordinary person and therefore, consume more calories.

They need a diet that nurtures them enough to compensate for all the energy expended. Very curious, do not you think?

And there is still more, this kind of diets are usually responsible for an unprecedented physique. They help to achieve nutritional balance in such an amazing way, that the body always looks splendid. If you do not believe what you read then do the test, start right now with your diet to lose weight and tone up.

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