Vegetarian meal plan for fat loss

Vegetarian. The mere mention of this word is enough to cause many meatheads to break out in a cold sweat.

Heck, the first time I heard that there were people forgoing meat in favor of plant based protein sources I thought it was the beginning of the end.

I mean why would anyone in their right mind do that?

After all, we need to eat meat to grow big, strong muscles don’t we?

Not if you ask Bill Pearl. Bill won the Mr. Universe title without eating an ounce of meat.


Bill Pearl- vegetarian bodybuilder














Granted Bill wasn’t a vegetarian all of his life but he did achieve the amazing condition you see here without the use of steroids or eating any meat protein.


The Challenge with eating vegetarian

The biggest challenge with living a vegetarian lifestyle is that in order to get your protein you have to eat carbs. This can prove to be problematic for people who are trying to get lean and need to limit their carb intake in order to control insulin and burn fat.

However this just makes things more difficult- not impossible. All you need is a plan to follow (which I am going to give you in just a moment).

Now, I am NOT a vegetarian. However I do like to take periodic “days off” from eating meat and animal protein. One of the main reasons I do this is to cycle my protein sources. As I have gotten older I have noticed that I have developed some food sensitivities and I use nutrient cycling as a way to help prevent more of these occurrences.


What type do you want to be?


Being a vegetarian can mean a lot of different things depending on who you ask. There are:

Semi- vegetarians (people who eat dairy products, eggs, chicken, and fish, but do not consume other animal flesh such as beef, pork etc).

Ovo-lacto vegetarians (people who do not consume meat, poultry, fish, and seafood, but do consume eggs and milk).

Ovo-vegetarians (people who do not consume any animal foods or by products with the exception of eggs).

Lacto- vegetarians (like ovo-vegetarians except they do not consume eggs).

Vegan (the strictest subset of all with no consumption of any animal products or by products whatsoever).

Can being vegetarian help with weight loss?


I have met several vegans and vegetarians who swear that they lost weight by forgoing meat but I have my doubts- in all likelihood the weight loss occurred as a result of a decrease in calories consumed and not due to choosing beans instead of beef.

By going vegetarian these folks removed all processed foods, sugar and caffeine from their diets and ate a diet full of fiber, complex carbs and lean protein.

Of course they lost weight- for many people processed foods make up more than 75% of their total calories!

As mentioned earlier I enjoy eating vegetarian meals on a regular basis however I am careful in my food selections as I like to keep my protein intake relatively high and my carb intake on the medium to low side (less than 40% of total daily calories). This approach is how I am able to stay lean all year round. I snapped a quick pick of my abs this morning to show you my condition:


Last week I gave you a 1200 calorie diet plan and today I want to give you a similar plan except this time it is semi-vegetarian (some fish and eggs but no beef or pork). Try incorporating some (or all) of these meals into your weekly meal planning and see if you feel any different.

Breakfast- Apple & oatmeal pancakes

Ingredients 1200
Apples, raw, with skin 1/3 cup slices
Instant oatmeal (dry) 1/2 cup
Whole eggs 2 small
Whey protein powder 1 1/2 tbsp
Ground cinnamon 1/2 tsp
Stevia, powder 1/2 tsp

In a bowl, chop apples into small pieces. Combine all other ingredients and mix together. Warm a frying pan to medium heat. Add ingredients and cook until brown on each side.


Morning Snack- Super Protein Shake


Ingredients 1200
Banana 1/3 cup
Ground flaxseed 1/3 tbsp
Kiwi 3/4 kiwi
Veggie protein powder 2 1/2 tbsp
Spring water 3/4 cup

In a blender, combine kiwi, banana and water, blend well. Add protein and flaxseed and blend for additional 10 seconds.


Lunch- Sweet potato, tuna and salsa Sheppard’s pie

Ingredients 1,200
Flaxseed oil ½  tbsp
Tuna (canned)  ½ can
Sauce, ready-to-serve, salsa 4 tablespoon
Sweet potato, raw, unprepared 1 cup, cubes

Peel and steam sweet potato until soft, about 15-20 minutes. Once steamed, mash and mix in flaxseed oil then place in bowl, make equal thickness in bowl. Next cover with tuna, make equal thickness and last but not least put salsa on top.


Afternoon Snack- Hummus & Veggies

Ingredients 1,200
Cauliflower, raw 6 floweret
Hummus 2 tbsp
Yellow pepper (raw) 2/3 pepper

Dip cauliflower florets, cheese & pepper into hummus.

Dinner- Grilled Calamari

Ingredients 1200
Balsamic vinegar ½ tbsp
Extra virgin olive oil 1/2 tbsp
Calamari (raw) 4 ounces
Raw garlic 1 clove
Mixed greens 1 cup
Red peppers ¼ pepper
Brown rice ¼ cup (uncooked)
Zucchini (raw) ¼ small

Cook rice according to package directions. Grill calamari with some oil, then add sliced red pepper and zucchini and grill another 5-7 minutes. Place on mixed salad greens, top with rest of oil, balsamic vinegar, and crushed garlic.



Give this vegetarian meal plan a try and let me know if you have any questions. If you are looking for a plan that is more personalized for your individual body and goal then I encourage you to join my online coaching program at where I have hundreds of meal plans and recipes for all types of preferences.





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This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

17 Responses to “Vegetarian meal plan for fat loss”

    I know it’s really difficult especially when you are a teenager and starting to become vegan.. I’m 13 so i know.. well I jst have like 6 months of being a vegan so I don’t really know much about this lifestyle.. but what I do is buy those processed food like vegan nuggets, burgers, corndogs,etc is not healthy and is a little expensive.. I don’t really know how much do you plan to spend on this but I spend in my monthly family shop $60-90

    • admin says:

      Watch out for those processed vegan foods. When I want to have a vegan meal I prefer to eat a variety of vegan whole foods. The other option is to supplement your diet with a vegan protein powder that has all of the essential amino acids. As a vegan you have to try to consume a wide variety of protein sources.

  2. Fiffers says:

    I was curious…I didn’t exactly choose this type of eating habit but I don’t mind at all that is just happened that way because I love animals and when I try to eat foods like fish, chicken, etc…I get nauseous. ( I think I spelled that right.) I would like some advice on what I can eat. Because I’m wanting to get a fitness model body with lean muscle and low body fat but I’m having a tough time figuring out what I can eat. Tofu, fish, chicken, pork, beef all of those things I can’t eat they make me sick. And I’m finding out now that eggs make me sick also. What can I eat!? I can eat cheese, milk and yogurt lol and veggies and fruits and breads but that doesn’t seem like a good idea for getting a lean body. Any help is please needed! And appreciated! Thank you!

    • admin says:

      Hi- there are many great vegetarian based protein sources you can turn to including, rice, pea, hemp, alfalfa and cranberry seed. The trick to doing it right is to choose from a wide variety of these sources as no single vegetarian source will contain all 8 essential amino acids. There are also several great supplements on the market such as vegan proteins+ for example. Hope this helps,


      • Fiffers says:

        Bruce- Thanks so much for the suggestions! I’m def trying out the lavo octo thing where dairy and eggs are acceptable. At least until I get a good routine down. I’m currently trying out the p90x fitness plan and to my suprise they use a lot of soy products instead of some things but they still use chicken(blah). But I am trying to find foods that won’t make me gag lol so I will def give your list a try!

  3. Anon says:

    This is NOT a vegetarian meal plan! Vegetarians cannot eat fish!

  4. Sally says:


  5. Sally says:



    please get your facts straight.

  6. VeganRunner says:

    3rd time’s a charm it’s actually spelled pescetarian. Most vegetarians work hard to eliminate chicken, beef, pork, and fish from their diet and then to have someone come up to them eating chicken nuggets and fish sticks calling themselves vegetarians kind of irks them.

    It is very trendy now to be vegetarian and people put labels on eating habits that don’t them. Yes there are different types of vegetarians (traditionally lacto-ovo, lacto, ovo, vegan) but the one thing vegetarians have in common is that they do not eat flesh. That means that pescetarians (eat fish but no other meat), pollotarians (eat chicken but no other meat) and semi-vegetarians are not vegetarians at all. Like I said it tends to really annoy actual vegetarians when people following these diets (pescetarian, pollotarians, semi vegetarian) call themselves vegetarians, because they are not. I can’t believe there are people out there that eat chicken and still think they are vegetarians.

    I think some posters were looking for a more lacto ovo style of meal plan. We can always modify. The dinner sounds good but I would substitute the calamari with beans (white) or tofu. Maybe saute spinach and the peppers with the white beans or tofu and serve on top of the rice. The tuna could become black bean salad.

    Even though it wasn’t what I expected you did inspire my dinner decision.

  7. Vegemachine says:

    Hey guys, I am a vegetarian now, but prior to that I was a pescetarian for about four years. I never called myself a vegetarian though (although, you it is loosely classified as semi). I always asked for a vegetarian menu as it was always easier. Also the word “vegaquarium” is now getting used a bit more. Even some vegetarian sites are including information for these groups like Here’s a good article about it on fish at

    • admin says:

      Thanks for your comment. I have to say that I do not agree with all of the claims stated in the article you provided though…

  8. Um, vegetarians don’t eat fish. Those are pescaterians. why can’t I find a decent meal plan for vegetarians that doesn’t include fish!? Protein comes from green leafy veg and grains like quinoa which is a complete protein! Whey is made from cow’s, you can have hemp protein which is better and far healthier.

  9. TBSTYLE says:

    Hi! I’ve been reading a lot online about the ovo-lacto style of vegetarian eating and some sites said that it will be hard not to gain weight due to all of the carbs that will be eaten? Is that correct? I’m wanting to lose fat and gain or keep muscle and I’d like to have a fitness model type physique. Is that achievable on an ovo-lacto eating style? And I tried tofu and sorry to say but it’s horrible LOL! I don’t mind eating eggs and cheese and milk but I’m wondering if I’m doing it all wrong. Thank you!

    • admin says:

      Hi- yes, it will be difficult for you to lose those last bits of fat on a carb heavy diet. Eggs are fantastic but you need to hit your daily protein requirements for optimal body composition. Save your carbs for after your workout and consume protein, vegetables and healthy fats in your other meals.

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