VEGETARIAN MEAL PLAN | Best Food for Weight Loss

The goal for all of your meals is to have a quality protein, carb, and fat source in every meal (or almost every meal). A quality protein consists of a complete protein for full benefits. In these circumstances, they will typically be a high carb or fat source as well since these are vegetarian options.

I’m going to give you serving sizes only as a sample, but these sample sizes may not be what’s right for your weight loss goals. Remember that macro & energy requirements are relative to the individual. You may need more or less calories to achieve a healthy caloric deficit. Typically you want to be 100-200 calories under your maintenance to start and continue lowering your calories as your energy needs decrease with your weight loss. Please feel free adjust portion sizes to fit your needs.

Breakfast | English Egg Muffin & Breakfast Potatoes
1 English muffin
1 egg served over hard
1 slice of cheese

5 oz. red potatoes, sliced & baked
Dash of garlic powder

Snack | Homemade Fruit Parfait
¾ cup Greek yogurt
1 apple, sliced
½ cup mixed berries
½ cup granola

Lunch | Classic Burrito
1 whole grain wrap
¾ cup rice
½ cup beans
¼ cup corn
1/2 cup leafy greens, chopped
¼ cup shredded cheese

Snack | Hummus & Veggies
½ cup hummus
3 stalks of carrots
3 baby bell peppers
½ cucumber, chopped

Dinner | Meatballs & Pasta
8 oz. pasta
3 oz. vegan meatballs
½ can of tomato sauce
2 handfuls spinach
1 tsp parsley, basil, and pepper

Dessert | Protein Mug Cake
1 scoop protein powder
60 mL almond milk
10g cocoa powder
½ tsp baking powder




Lexes O'Hara

Lexes O'Hara is a personal trainer and nutrition coach. Her work philosophy is to teach her clients to, "train, eat, and live like a bad ass." Certifications include NASM CPT and FNS.