2-Week Weight-Loss Plan: Vegetarian Dinners Under 200 Calories

A vegetarian diet consists of fruits, vegetables, eggs, milk, grains and cheese.

Individuals who follow a vegetarian diet, according to Colorado State University Extension, consume fewer calories on average than non-vegetarians. Although this means that it is possible to lose weight by switching to a vegetarian diet, choosing the right foods and combining them with regular exercise is imperative. The National Heart, Lung and Blood Institute explains that to lose 1 to 2 pounds per week you need to cut 500 calories per day from your daily intake. Whether you are a seasoned vegetarian or are looking to adopt a new vegetarian diet, it is possible to eat filling, healthy vegetarian meals while losing weight at the same time.

Do you consider yourself “culinarily challenged”? Well, no worries! Our Two-Week Sample Vegan Menus below are designed for new vegans who are not sure what to eat and for longtime vegans who are looking to shake up their current diet and try something new. The recommendations focus on two types of dishes: easy-to-prepare meals with a balance of fresh ingredients and tasty heat-and-serve options.


Monday:

Breakfast
Oatmeal with walnuts and raisins (most commercial oatmeal is vegan)
Fresh fruit

Lunch
Avocado Reuben
Sumptuous Spinach Salad With Orange-Sesame Dressing

Dinner
Tofu-Spinach Lasagne
Fresh tossed salad


Tuesday:


Breakfast
Soy yogurt (try WholeSoy or Silk brand) mixed with granola
Fruit

Lunch
Take-and-Go Tacos

Dinner
Asian Fusion Salad
Scallion Pancakes
Spicy Sesame Noodles

 

Wednesday:

Breakfast
Biscuits with veggie sausage (try Lightlife’s Gimme Lean sausage or Gardein’s breakfast patties)
Fruit

Lunch
Tofu “tuna” salad
Pita bread or crackers
Fresh-cut vegetables

Dinner
Roasted vegetable whole-wheat pasta

 

Thursday:

Breakfast
Cereal with soy milk
Fresh fruit

Lunch
Tofurky sandwich with lettuce, tomato, and avocado
Pretzels
Apple or other fresh fruit

Dinner
Grilled Portobello Mushroom Steaks
Creamy Chive Mashed Potatoes
Brown Gravy

 

Friday:

Breakfast
Bagel with nondairy cream cheese (try GO! Veggie brand)
Fresh fruit

Lunch
Ready-made vegan chili (Yves makes a refrigerated version. If you prefer canned chili, try Hormel.)
Fresh avocado drizzled with lime juice

Dinner
Roasted Veggie and ‘Chicken’ Tacos
Refried beans 

 

Saturday:

Breakfast
Vegan French Toast
Fresh sliced strawberries and melons

Lunch
Potato Leek Soup

Caesar Salad

Dinner
Carol’s Louisiana Gumbo

 

Sunday:

Brunch
Tofu scramble
Hash browns
Fresh fruit
Dinner
Carrot-Ginger Soup
Grilled Tofu With Tamarind Glaze
Steamed brown rice
Steamed asparagus

 

Last modified on 28/09/2015

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