Vegetarian Diet Plan: Lose 10Kg In 2 Weeks

Losing 10kg in 2 weeks is neither safe nor realistic. To lose weight healthily, it is recommended to aim for a slower rate of weight loss, such as 0.5-1kg per week. This can be achieved through a combination of a balanced diet and regular physical activity. A healthy diet should include a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, while also considering portion control and mindful eating. In addition to a healthy diet, incorporating aerobic exercise and strength training can help burn calories and build muscle mass, further contributing to weight loss.

Morning detox drinks

Warm Water with Lemon, Honey, and Cinnamon

This classic detox drink combines the benefits of vitamin C-rich lemon, which aids digestion, with the natural sweetness and antimicrobial properties of honey. Cinnamon adds a boost of metabolism and anti-inflammatory effects to this drink.

Green Tea with Mint Leaves

Green tea is well-known for its high antioxidant content, including catechins like EGCG, which boost metabolism and promote weight loss. Adding fresh mint leaves enhances the flavour and provides additional benefits such as improved digestion and reduced bloating.

Apple Cider Vinegar and Ginger Water

Apple cider vinegar is praised for its ability to induce feelings of fullness, regulate blood sugar, and aid in fat burning. Ginger, a natural anti-inflammatory, improves digestion and boosts metabolism.

Lemon-Honey Detox Water with Cumin

Start with a glass of lukewarm water with half a lemon and a teaspoon of honey. Then, boil a tablespoon of cumin in a glass of water and add it to your lemon-honey detox water. Cumin helps burn fat efficiently.

Apple Cider Vinegar, Cayenne Pepper, and Lemon Detox Drink

Add a tablespoon of apple cider vinegar and half a tablespoon of cayenne pepper to a glass of lukewarm water. This combination creates a fat-burning detox drink.

Ginger-Mint Detox Water

Prepare a glass of warm water with a tablespoon of ginger paste and two tablespoons of fresh mint paste. Ginger and mint are both known for their digestive properties and can help improve metabolism.

Cucumber-Mint Detox Drink

Blend cucumber with mint leaves and a small piece of ginger. Dilute the paste in a litre of water and consume it first thing in the morning. This drink will keep you hydrated and provide a boost of vitamins and minerals.

Breakfast options

Breakfast is an important meal of the day and should be packed with proteins and vitamins. Here are some breakfast options for a vegetarian diet plan to lose 10kgs in 2 weeks:

• Idli Sambar: Two medium-sized steamed idlis with half a bowl of sambar. This traditional South Indian dish is savoury and perfect for those on a weight loss journey.
• Oatmeal Bowl: A bowl of oatmeal with skimmed milk or homemade curd, and a ripe banana for sweetness. You can also add grapes, diced apples, and berries.
• Poha: Cooked with a spoon of ghee, mustard seeds, chopped veggies, coriander leaves, and lemon juice. A bowl of poha will keep you full for several hours.
• Healthy Smoothie: Blend baby spinach, one medium-sized apple, half a carrot, half a beetroot, half a banana, half a cucumber, a cup of water, and a cup of curd. You can add honey to sweeten it and carry four soaked and peeled almonds on the go.
• Vegetable Upma/Poha with Buttermilk: Upma and poha are traditional Indian dishes made from semolina or flattened rice, respectively, and are often prepared with a variety of vegetables. Pair them with a glass of buttermilk, which aids digestion and provides probiotics.
• Multigrain Idli/Dosa with Sambar: Idli and dosa are South Indian dishes made from a fermented batter of rice and lentils. Opt for multigrain varieties to increase their nutritional value, and serve them with sambar, a lentil-based stew.
• Oats Porridge with Nuts and Berries: Oats are a great source of soluble fibre, which helps keep you full and regulates blood sugar levels. Top a warm bowl of oats porridge with almonds or walnuts, and add fresh berries for natural sweetness and antioxidants.
• Egg White Omelette with Spinach and Whole-Wheat Toast: For a non-vegetarian option, an egg white omelette is high in protein and low in calories, making it filling. Add spinach or other leafy greens for essential vitamins, and serve with whole-wheat toast for sustained energy.
• Black Chana Chaat: Recommended by nutritionist Neha Parihar for the first day of her 7-day vegetarian diet plan.
• Vegetable Quinoa Upma: Recommended by Neha Parihar for the second day of her 7-day vegetarian diet plan.
• Besan Carrot Cheela Topped with Vegetables: Recommended by Neha Parihar for the third day of her 7-day vegetarian diet plan.
• Boiled Rajma Makhana Chaat: Recommended by Neha Parihar for the fourth day of her 7-day vegetarian diet plan.
• Soft, Steamed Ragi Idlis with Sambhar and Coconut Chutney: Recommended by Neha Parihar for the fifth day of her 7-day vegetarian diet plan.
• Oats Paneer Cheela: Recommended by Neha Parihar for the sixth day of her 7-day vegetarian diet plan.
• Vegetable Besan Paneer Cheela with Peanut Chutney: Recommended by Neha Parihar for the seventh day of her 7-day vegetarian diet plan.

Mid-morning snacks

• Fresh fruits: Opt for apples, oranges, bananas, berries, guava, or pears. These fruits are packed with fiber, vitamins, and antioxidants, providing a crunchy and satisfying option to curb your sweet cravings.
• Roasted chana (chickpeas): Roasted chana is a low-calorie, high-fiber, and protein-rich snack. It helps you stay full and satisfied between meals, making it an excellent choice for mid-morning cravings.
• Greek yogurt with chia seeds: Greek yogurt is a nutrient-dense and protein-rich snack that keeps you satiated for longer. Adding chia seeds provides an extra boost of nutrition and flavor with their high fiber, omega-3 fatty acids, and antioxidant content.
• Nuts and seeds: Almonds, walnuts, pumpkin seeds, chia seeds, or a mix of nuts and raisins make a healthy and convenient snack. They are excellent sources of healthy fats, protein, and fiber, keeping you energized and full.
• Hard-boiled eggs: Hard-boiled eggs are a quick and protein-rich snack option. However, it is recommended to limit the consumption of egg yolks due to their high cholesterol content.
• Protein bars: Opt for sugarless protein bars, preferably homemade, with lots of dry fruits and natural sweeteners like dates.
• Fruit with yogurt: Enjoy a medium-sized fruit, such as a banana or apple, with a serving of yogurt. This combination provides a balance of natural sweetness, protein, and healthy bacteria that aid digestion.

Lunch

Day 1:

For lunch, opt for a nourishing combination of rice, vegetables, curry, curd, and salad. This meal will provide you with complex carbohydrates, essential vitamins and minerals, and healthy fats.

Day 2:

Your lunch for today includes dal, quinoa, and sauteed vegetables. Quinoa is a great source of plant-based protein and fibre, while dal and vegetables will provide additional nutrients and keep you feeling full.

Day 3:

Today's lunch is vegetable khichdi made with brown rice and moong dal, paired with cucumber raita. This meal is a balanced combination of carbohydrates, protein, and healthy fats, providing sustained energy.

Day 4:

For lunch on day 4, enjoy a healthy stir-fry tofu rice, onion raita, and dal. Tofu is an excellent source of plant-based protein, and stir-frying vegetables helps retain their nutrients.

Day 5:

Your lunch today consists of rice, spinach dal, curd, and a fresh salad. Spinach is packed with vitamins and minerals, and the combination of rice and dal will provide you with sustained energy.

Day 6:

For lunch, savour a hearty plate of rajma, rice, and a crunchy cabbage slaw. This meal is a good source of plant-based protein and fibre, keeping you feeling satisfied and providing long-lasting energy.

Day 7:

Finish off the week with a flavourful rajma curry paired with quinoa and a refreshing mixed vegetable salad drizzled with lime. Quinoa is a nutrient-dense pseudo-grain, and the vegetables will provide a range of vitamins and minerals.

Remember, it's important to listen to your body and adjust portions according to your hunger and fullness cues. Additionally, ensure you are staying properly hydrated by drinking enough water throughout the day.

Evening snacks

• Green Tea with Rusk: Ditch your regular tea and opt for green tea, which is rich in antioxidants. Pair it with two slices of rusk made from whole wheat or sooji.
• Whole Fruits: Choose whole fruits such as a banana, apple, guava, or pear instead of fruit juice, as the latter lacks fibre.
• Nuts and Raisins: A handful of nuts, such as almonds, and a few raisins make a healthy and portable snack. You can also add an oat biscuit to stay full for longer.
• Hard-boiled Eggs: Two hard-boiled eggs make a quick and protein-rich snack. However, try to limit your consumption of egg yolks due to their high cholesterol content.
• Protein Bars: Opt for sugarless protein bars, preferably homemade, with lots of dry fruits and dates as a natural sweetener.
• Baked Samosas with Whole Wheat Flour: Traditional deep-fried samosas are high in calories. Instead, try a baked version filled with boiled potatoes, peas, and Indian spices for a crunchy and flavourful snack.
• Roasted Chana (Chickpeas): Seasoned with chaat masala and lime juice, roasted chickpeas are a high-protein, fibre-rich, and incredibly satisfying snack that keeps you full for hours, aiding in weight management.
• Sprouted Moong Salad: A refreshing and nutritious mix of sprouted moong beans, cucumbers, tomatoes, and lemon juice. It's low in calories but high in protein and fibre, promoting a sense of fullness.
• Moong Dal Chilla: Savoury pancakes made from ground moong dal, packed with protein and light on fat. Add grated vegetables for an extra boost of nutrients.
• Steamed Vegetable Idli: Reinvent the classic idli by adding finely chopped vegetables to the batter. These steamed rice cakes are light, digestible, and provide the benefits of fermentation.
• Dhokla: A traditional Gujarati snack made from fermented chickpea flour, dhokla is tasty, light, and steamed. It's typically tempered with mustard seeds and green chillies.
• Grilled Paneer Tikka: Spice-marinated paneer cubes that are grilled to perfection, providing a savoury and smokey snack without compromising your health goals. Packed with calcium and protein, paneer tikka will fill you up without sacrificing flavour.
• Cucumber and Carrot Sticks with Yogurt Dip: Crunchy carrot and cucumber sticks paired with a herb-flavoured yoghurt dip provide a light and nutritious snack. The veggies offer essential vitamins and fibre, while the dip boosts your probiotics.
• Oats and Vegetable Poha: A healthier twist on the traditional poha, this version uses oats and an abundance of vegetables, making it richer in fibre and nutrients. It's a satisfying snack that helps curb hunger pangs.
• Fruit Chaat with Citrus Dressing: A tangy and sweet combination of seasonal fruits tossed with lemon or orange juice. This snack is packed with vitamins, minerals, and antioxidants, making it a perfect treat for weight loss.
• Baked Kale Chips: Nutrient-dense kale leaves seasoned with salt and baked until crispy. These chips are an excellent low-calorie snack option, packed with vitamins and minerals.
• Sweet Potato and Chickpea Chaat: Boiled sweet potatoes and chickpeas tossed with onions, tomatoes, and chaat masala, drizzled with lemon juice. This chaat is a hearty and healthy snack, rich in fibre, protein, and essential nutrients.
• Whole Wheat Veggie Wrap: A filling and nutritious option, whole wheat wraps are stuffed with sautéed vegetables and a hint of low-fat dressing or hummus. They offer a variety of flavours and textures, perfect for an evening snack.

Frequently asked questions