Suggested Vegetarian Weight Loss Meal Plan

Suggested Vegetarian Weight Loss Meal Plan

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Breakfasts

Poached egg and tomato on toast (195 calories)

1 poached egg, 1 slice wholemeal toast with 1tsp low-fat spread and grilled tomatoes.

Cream cheese and tomato bagel (250 calories)

1 toasted wholegrain bagel with 2tbsp low-fat soft cheese and 1 tomato.

Shredded wheat and banana (255 calories)

2 Shredded Wheat with skimmed milk and 1 small banana.

Branflakes and fruit (255 calories)

4tbsp branflakes, 1 small banana, 1tbsp raisins and skimmed milk.

Fruity muesli (260 calories)

3tbsp sugar-free muesli, 3 dried apricots, strawberries and skimmed milk.

Milkshake and fruit salad (260 calories)

Banana milkshake made by blending 150ml skimmed milk with 1 pot fat-free banana yoghurt and 1 small banana. Plus a bowl fruit salad.

Scrambled eggs on toast (280 calories)

1 slice wholemeal toast with 1tsp low-fat spread, 2 scrambled egg and grilled tomatoes.

Toast and peanut butter (285 calories)

2 slices wholegrain toast with 1tbsp peanut butter and 1 small glass of orange juice.

Fruit salad with yogurt and oats (345 calories)

Bowl of fruit salad, 1 pot low-fat natural yoghurt and 3tbsp oats.

Beans, mushrooms and tomatoes on toast (380 calories)

1 small can baked beans, 1 grilled tomato, grilled mushrooms and 2 slices wholemeal toast with 1tsp low-fat spread.

Lunches

Jacket potato with cottage cheese (295 calories)

1 jacket potato with 6tbsp cottage cheese and salad and fat-free dressing.

Hummus, crudités and pitta (300 calories)

1 wholemeal pitta, ½ small tub reduced-fat hummus and vegetable crudités.

Tropical fruity salad (330 calories)

Iceberg lettuce topped with 6tbsp low-fat cottage cheese, 2 chopped dried apricots, 1tbsp raisins, 1 chopped apple, 1 slice fresh pineapple and 5 crushed walnut halves.

Egg mayo and tomato sandwich (340 calories)

2 slices wholegrain bread filled with 1 hard boiled egg, 1 tomato and 2tsp reduced-fat mayo. Plus 1 pot fat-free fruit yogurt.

Italian salad (345 calories)

Large salad made from ½ small ball reduced-fat Mozzarella cheese, 2 tomatoes and ½ small avocado with salad leaves, basil and balsamic vinegar. Serve with a 5cm piece Granary bread.

Lentil soup and oatcakes (355 calories)

½ carton fresh lentil soup and 2 oatcakes topped with 2tbsp low-fat soft cheese and tomato. Plus 1 orange.

Greek salad wrap (365 calories)

1 large tortilla wrap filled with chopped lettuce, cherry tomatoes and cucumber, 50g crumbled feta cheese, 5 sliced olives and 1tbsp tzatziki.

Beans and cheese on toast (370 calories)

2 slices wholegrain toast with 1 small can baked beans and 1tbsp grated reduced-fat Cheddar. Plus a slice of canteloupe melon.

Cottage cheese and avocado on rye (385 calories)

2 slices rye bread topped with 6tbsp cottage cheese and ½ small avocado. Plus 1 bowl fruit salad.

Mixed bean salad (435 calories)

3tbsp each of red kidney beans, chick peas and cannelini beans with spring onions, cherry tomatoes, green pepper and fat-free dressing. Serve with mixed leaves and 1 wholemeal pitta.
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