Vegetarians, Trying To Lose Weight? This 1,600-Calorie Meal Plan By A Fitness Coach May Help!

Our social media algorithms never fail to show us what we need. From quick recipes to healthy routines, social media has millions of posts that seem custom-made for us! Recently, we came across one such video where a fitness coach shared the perfect vegetarian meal plan for weight loss for a day–made for people who weigh around 65 kg. Scroll down to learn more.

Vegetarian Meal Plan For Weight Loss

 

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A post shared by Ralston D’Souza (@ral.livezy)

Fitness coach Ralston D’Souza (@ral.livezy) took to his Instagram handle to share a 1,600-calorie vegetarian meal plan. The meal consists of 158g carbs, 42g fat, and 107g protein.  Here’s a breakdown of the meal plan he shared.

1. Breakfast

Start your day with two slices of bread, and add one tablespoon of peanut butter to them. Enjoy your healthy breakfast with 300ml skimmed milk. 

2. Morning snack

Before lunch, eat one apple along with a protein shake–take one scoop of protein powder and mix it in water. Make sure you take 20g or more protein.

3. Lunch

For lunch, you can have 100g cooked white rice with 30g cooked dal, 160g cabbage sabzi (or any sabzi of choice), and 100g cooked low-fat paneer.

Also Read: 7 Popular Middle Eastern Fruits To Add To Your Diet

4. Evening snack

After some hours of lunch, you can enjoy an evening snack that consists of 120 ml of chai or coffee. 

5. Dinner

For the last meal of your day, have one roti with 30g cooked dal, 160g cabbage sabzi (or any sabzi of choice), 100g cooked tofu, and 100g curd.

The fitness coach also mentioned that at any time of the day, you can have a zero-calorie beverage like Diet Coke. And if you’re looking for an alternative of protein powder, you can have Greek yoghurt, low-fat paneer or soya chunks. 

Tips For Your Vegetarian Meal Plan

He also shared a few tips that you should keep in mind –

1. For bread, you can eat any white, brown or multigrain bread, but it should have 70 calories or less.
2. When drinking tea or coffee in the evening, ensure you take milk in a small amount with only one teaspoon of sugar.
3. For both lunch and dinner, cook food in less oil.
4. All vegetables are allowed, but take note that potatoes and yams are counted as carbs. 
5. If you’re aiming for muscle growth, make sure you add 80g to 120g of protein to your diet every day. 

Are you willing to give a try to this simple meal plan for weight loss? Let us know in the comments below!

Also Read: 5 Ways To Include Dates In Your Diet For A Nutrition-Packed Lifestyle

Cover Image Courtesy: Instagram/ Ralston D’Souza