Vegetarian Diet – Losing weight without eating meat or fish

In this article you can read everything you need to know about vegetarian weight loss. You learn which vegetarian products you can eat the best (and which you should avoid) while losing weight.

Note: not all vegetarian food is healthy. Some vegetarian products are full of flavor enhancers, colorings, sweeteners or sugar. Use the free vegetarian weekly menu from this article if you want to lose weight healthy and quickly.

Vegetarian weight loss: is that healthy?
A vegetarian diet is a diet without meat or fish. Also chicken and seafood are not on the menu. With a vegetarian diet you do eat other animal products such as eggs and dairy.

Just as with a standard diet with meat and fish, you can also eat unhealthy and healthy food with a vegetarian diet. If you eat the right products, a vegetarian diet can be just as healthy as a “normal” diet.

It is important that you eat protein-rich products and pay particular attention to the amount of carbohydrates. Meat and fish are high in protein and low in carbohydrates, so make sure you replace them with products that also contain high levels of protein and low carbohydrates. You can read how to do this later in this article.

Vegetarian weight loss also has its advantages. Below you can read which they are.

You lose weight effortlessly
Research has shown that people who switch to a vegetarian menu lose weight automatically. In this study, participants lost an average of 3.4 kilos in four weeks, without further effort [1].

This is probably partly due to the many fibers present in vegetable products [2]. Fiber fills your stomach, but does not provide calories. They keep you saturated for a long time and prevent you from getting hungry again quickly.

In addition, vegetable products often contain less fat. As a result, the number of calories you get with a vegetarian diet that contains many plant-based products is lower [2].

In other words: with a vegetarian diet you can eat more for the same number of calories. But beware: it is important that you eat the right products. You can read more about these later in this article.

Fats may contain a lot of calories, but they are certainly not unhealthy – if you choose the right fats. Omega 3 fats are the healthiest fats that exist, and you will find them in abundance in vegetarian products such as nuts, seeds and nut paste.

Vegetarian food is healthy
A vegetarian diet can reduce the risk of premature death, cardiovascular disease, diabetes [3], cancer and brain diseases such as Parkinson’s and Alzheimer’s [2].

Research has shown that vegetarian diets can reverse serious cardiovascular diseases [4,5]. This is probably because vegetarian diets contain more healthy omega 3 fats that keep your blood vessels healthy. Carbohydrates also have a negative effect on how your body handles cholesterol. That is why following a low-carbohydrate diet is so important.

 If you eat more vegetarian and less animal products such as meat and fish, you will get more fiber and omega-3 fats [2]. This ensures that you burn fat quickly and make your body healthier.

Beware of unhealthy vegetarian food
But beware: vegetarian food does not automatically mean that you eat or lose weight healthily. Toasts with fatty cheese, ice cream, chips and cookies are also simply vegetarian. And if you replace meat and fish with too much cheese or nuts, you can even gain weight.

Just like with a meat and fish diet, you need to know what to eat. Low-carbohydrate, healthy, unprocessed food is the way that slim body will deliver to you.

Vegetarian, low in carbohydrates and tasty: Greek yogurt with walnuts and raspberries.
A low carbohydrate diet is the key to lasting weight loss. By eating fewer carbohydrates, you activate the fat burning process and prevent you from getting hungry. This is the most important thing when it comes to successful weight loss.

As a vegetarian, it is also important that you limit your carbohydrate intake. A diet rich in carbohydrates slows weight loss. There is also a good chance that you will experience hunger, that the diet will not last and that you will gain weight quickly.

Successfully lose weight with a low-carb vegetarian diet

Research has shown that a low-carb vegetarian diet is very effective. People who followed a low-carb vegetarian diet lost more weight than people who followed a carbohydrate-rich vegetarian diet [5].

It is perfectly possible and not difficult at all to follow a low-carb diet without eating meat or fish. And it is just as effective to lose weight as a “normal” diet. If you know which products you should eat and which you should leave, you have already won the majority.

In the next part you can read how you can best tackle a vegetarian diet for maximum results!

How do you lose weight with vegetarian food? What you need to know
Losing weight with vegetarian food is not difficult. You just need to know the smart tricks that help you lose weight. The secret to a successful vegetarian diet is a combination of the right portion size and the amount of carbohydrates you eat. In this last part of the article you can read how you burn fat quickly and lose weight without hunger.

Rules for vegetarian weight loss:

Replace meat and fish with protein-rich vegetarian products (see bonus below)
Eat lots of vegetables
Leave potatoes, rice and pasta
Choose eggs for your money
Eat low-fat cottage cheese with breakfast or as a snack
Watch out with other dairy products
Do not eat sweet snacks
Do not eat junk food
Bonus: Healthy vegetarian meat substitutes that replace 100 grams of meat or fish:

1 boiled or fried egg
150 grams of cottage cheese
125 grams of cooked beans or lentils
75 – 100 grams of a vegetarian meat substitute from the supermarket *

  • Read the package and choose the product with as much protein as possible and as few carbohydrates as possible. Preferably choose a meat substitute based on vegetables and / or wheat gluten (seitan), and not based on soy protein.

Vegetarian weight loss: the product list
To help you make the right choices, you will find below an overview of healthy vegetarian products that fit perfectly into a successful vegetarian diet.


Raw vegetables, cooked vegetables, avocado, eggs, low-fat cottage cheese, Greek yogurt, cottage cheese, nuts, seeds, oatmeal, legumes, coconut oil, extra virgin olive oil.

Eat limited:

Potatoes, whole grains, quinoa, brown rice, rice waffles, fruit, butter, cheese, peanuts, dark chocolate (85% or more).


Sugar, candy, cake, cake, cake, ice cream, soft drinks, fruit juice, sweet yogurt and yogurt drinks, fried food, pizza, pasta, white rice, bread, flour, ready-made products, sauces, artificial sweeteners (and natural meat) , fish, chicken and seafood).

Egg is a fantastic meat substitute. In combination with vegetables and Hüttenkäse it makes a delicious lunch or dinner dish.

Vegetarian weekly menu and tips
To help you on your way, we have compiled a weekly menu with some examples of healthy vegetarian meals. The dishes are low in carbohydrates and high in protein, fiber, healthy omega 3 fats and vitamins. With this weekly menu you ‘turn on’ your fat burning and keep your hunger out for a long time.

Breakfast 1: Cottage cheese with strawberries and pecans
Breakfast 2: Omelet of 2 eggs, 1 tomato diced, ½ shredded onion and a hand of spinach
Breakfast 3: 2 rice cakes with 2 boiled eggs, 1 tomato in slices, sea salt and black pepper
Breakfast 4: Banana smoothie or strawberry smoothie
Breakfast 5: Oatmeal porridge with apple and cinnamon, cooked in unsweetened almond milk
Breakfast 6: 2 rice cakes with cottage cheese, sea salt and black pepper + a piece of fruit
Breakfast 7: Greek yogurt with red fruit and almonds

Lunch 1: Rocket salad with nuts, apple, pine nuts and lime juice
Lunch 2: 3 rice cakes with avocado and hummus
Lunch 3: Spicy lentil soup
Lunch 4: Omelet of 2 eggs, cherry tomatoes, mushrooms and cottage cheese
Lunch 5: Kale smoothie (winter) or spinach smoothie (summer) with extra oatmeal
Lunch 6: Salad with chickpeas, beetroot, chopped walnuts and a dressing of Greek yogurt, lemon juice, sea salt and black pepper
Lunch 7: Pancake made from 1 banana, 2 eggs, a dash of unsweetened almond milk, 1 tbsp oatmeal and a pinch of cinnamon

Dinner 1: Mexican bean dish with brown rice and extra vegetables
Dinner 2: Oven dish with lentils, vegetables and egg
Dinner 3: Meat substitute (without soy) with steamed vegetables and raw vegetables
Dinner 4: Sweet potato and endive stew + scrambled eggs
Dinner 5: Quinoa salad with zucchini, unsalted nuts, olives and sun-dried tomatoes
Dinner 6: Meal soup with pumpkin and coconut milk
Dinner 7: Wok dish with vegetables and vegetarian minced meat

Healthy vegetarian snacks:

Tray of cherry tomatoes
Half cucumber with curd cheese dip
3 carrots with 30 grams of hummus
Hand of unsalted nuts
Boiled egg
Bowl of unsweetened cottage cheese or yogurt (possibly with pure stevia and / or cinnamon)
2 rice cakes with cottage cheese, pepper and sea salt
Bowl of olives
Do you exercise a lot, do intensive work or do you need more carbohydrates for other reasons? Then eat a little more from the eat-limited list. For example, scoop up some extra beans, quinoa or brown rice with your meal, or eat an extra piece of fruit when you need it.

Before you start … read this
Then it’s time for action. With the tips below you can make your vegetarian diet plan even easier and more fun! Follow these tips for the very best result, and lose up to 2 kilos per week with a vegetarian diet.

Get the right groceries: if you don’t buy products that prevent weight loss, then you can’t eat them either. Give away the unhealthy products in your kitchen cupboard or throw them in the trash bin. Unfortunately, but your life is worth more than that pack of cookies.
Use low-calorie flavorings: such as pure stevia, cinnamon, herbs and spices. Some of these flavorings, such as chili, turmeric and cinnamon, increase your metabolism, making weight loss even faster.
Have a supply of low-carb snacks: this will prevent you from grabbing for a sweet snack in the event of an appetite attack. Bring cucumber, bell pepper, cherry tomatoes, carrots and low-fat cottage cheese into your home for “high need”. Ensure that there is always at least one fresh raw snack vegetable. If you are hungry you can always eat raw vegetables.
Plan in advance: make sure you already have a plan in the evening for what you will eat the next day. This applies to both breakfast and lunch, dinner and snacks. If you are not used to this, it might be a puzzle work in the beginning, but don’t worry: after a few days it will happen automatically.
New! The Vegetarian Diet Plan
With the Vegetarian Diet Plan you immediately lose weight by replacing meat and fish in the right way.

The Vegetarian Diet Plan is the first nutrition plan in the Netherlands that is both low in carbohydrates and vegetarian. With the four delicious weekly menus, you get as much protein as a meat eater (an average of 85 grams of protein per day), so that you don’t miss out.

Enjoy delicious recipes without meat or fish.


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