Doctors, nutritionists and scientists say that a vegetarian diet is good for weight loss and health improvement as it limits the accumulation of harmful cholesterol and fats. Vegetarians eat plant foods rich in dietary fiber, vitamins and minerals. A balanced and healthy vegetable diet promotes weight loss and slows down the aging process.

Plant foods contain fewer calories and fats than animal foods do. Fruits and vegetables normalize bowel movements, improve digestion and reduce hunger. Medical sources say that vegetarians are not prone to cancer, hypertension, heart attacks and strokes.

If you are a vegetarian or you want to reduce your meat intake you should use this vegetarian meal plan to slim down in one month. This diet is healthy, safe and easy-to-follow!

Credit: Freepik

Credit: Freepik

Rules for a vegetarian diet

It is important to follow these rules when you prepare your meals:

- Do not fry your meals (You are allowed to grill, steam or boil them).

- Moderate your salt intake.

- You are allowed to use spices, seasonings and lemon juice.

- Drink more than two liters of water a day.

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Diet plan for one week

You are able to use this one-week meal plan for the first week.

Credit: Freepik

Credit: Freepik

Day one

Breakfast: one serving of cottage cheese with blueberries and one teaspoon of honey.

Lunch: one serving of brown rice, grilled mushrooms and one slice of dutch cheese.

Snack: one banana.

Dinner: falafel salad with lemon-tahini dressing.

Credit: Freepik

Credit: Freepik

Day two

Breakfast: a slice of whole-grain toast, two boiled eggs and one glass of apple juice.

Lunch: one serving of spaghetti squash lasagna with broccoli.

Snack: a handful of almonds.

Dinner: green salad with beans and tomatoes.

Credit: Freepik

Credit: Freepik

Day three

Breakfast: oatmeal with soy milk, walnuts and raisins.

Lunch: grilled sweet potatoes with onions and olives.

Snack: an apple and a carrot.

Dinner: tomato soup and one slice of whole-wheat toast.

Credit: Freepik

Credit: Freepik

Day four

Breakfast: banana smoothie.

Lunch: a serving of boiled wild rice and mushroom soup.

Snack: a glass of apple juice and an orange.

Dinner: tomato salad with green salad and lemon dressing.

Credit: Freepik

Credit: Freepik

Day five

Breakfast: scrambled eggs with tomatoes and greens, a glass of orange juice.

Lunch: one serving of vegetable stew, one slice of low-fat cheese.

Snack: a handful of walnuts.

Dinner: boiled broccoli and beans.

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Credit: Freepik

Credit: Freepik

Day six

Breakfast: a serving of cottage cheese with bananas and almonds.

Lunch: one serving of noodles with seitan and shiitake mushrooms.

Snack: a cup of strawberries.

Dinner: vegetable salad with greens and lemon juice.

Credit: Freepik

Credit: Freepik

Day seven

Breakfast: two slices of whole-wheat toast with cream cheese and tomatoes.

Lunch: grilled broccoli and mushrooms, one boiled egg.

Snack: a cup of coffee, two slices of low-fat cheese.

Dinner: a serving of vegetarian tikka masala.

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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