In this article we see an example of a 1300 calorie vegetarian diet that can be useful for those who are vegetarians and have weight problems.

In fact, many people think that a vegetarian diet is automatically a slimming regime: taking away meat and sausages you lose weight, right? Obviously not.
There are vegetarians who eat more carbohydrates from industrial products, more fat and less protein. And as a result, the exclusion of meat and fish does not in itself make their diet healthier.
For example, a classic mistake is to have plenty of dried fruit, because it “contains proteins”.

Let’s take walnuts: a pound of walnuts provides 15 grams of protein, compared to 65 grams of fat. And with a total of 645 calories. 15 grams of protein can be found in 80 grams of chicken. In the face of not even a hundred calories. So no, dried fruit isn’t really a protein food.

Those who want to approach a slimming vegetarian diet must absolutely know all the vegetable protein resources.
Also not to abound in dairy products and eggs to compensate for the lack of meat or fish.

So let’s see an example of a 1300-calorie vegetarian diet that can make you lose half a kilo a week if you are inactive women.
It should be followed from Monday to Sunday, for 4 weeks, to lose about 3 kilos.
We can repeat it for another month or two, and then start the maintenance plan by adding one free meal per week for the first 2 weeks and two free meals for the next two.
After another 2 weeks we can add an additional 100 calorie free snack of our choice.

1300 CALORIES VEGETARIAN DIET

• Breakfast of about 250 calories.

• Porridge with 35 gr. of oat flakes and 200 ml of skim milk plus a teaspoon of honey and 6 grams of almond or hazelnut butter.
• Or 30 gr. puffed quinoa or 30 gr. whole puffed cereals with no added sugar with 150 grams of low-fat natural Greek yogurt, a teaspoon of brown sugar and 5 grams of dark chocolate.
• Or up to 3 wholemeal rice or spelled cakes with 3 teaspoons of jam without added sugar, a glass of soy milk without added sugar and 6 almonds.
• Or milkshake with 200 ml soy or skim milk, a tablespoon of unsweetened cocoa, two or three walnut kernels, a 100-gram banana.
• A protein muffin with chocolate chips + 200 ml of skimmed milk or 150 ml of semi-skimmed goat’s milk + 2 almonds.
• Coffee or tea in addition with stevia.

• Snack of about 100 calories.

• A fruit of your choice from 180 grams of apple or pear, 160 grams of kiwi, 200 grams of orange or 110 grams of medium-ripe banana or 250 grams of apricots. A coffee without sugar.