Vegetarian diet for weight loss: Easy tips and recipes to try

Reach your weight loss goalsThe health benefits of going vego are pretty well documented, but can skipping out on meat help you lose weight, too?

Well, it depends. While it’s certainly possible to lose weight on a vegetarian diet, it’s not an absolute given that cutting out animal foods will make you shed excess body fat. It all comes down to what and how much you eat — whether or not your diet includes meat.

To help you figure out the best approach for your health journey, we’re diving into how you can effectively implement a vegetarian diet for weight loss.

What is a vegetarian diet?

In its simplest form, a vegetarian diet is one that’s free from meat, poultry, fish and seafood.

Instead, vegetarians go for plant-based foods like vegetables, fruits, nuts, seeds and whole grains, along with some animal products such as eggs and dairy.

However, not every vegetarian diet is the same, and there’s often a lot of variation between individual vegetarians. Broadly speaking, vegetarian diets fall into the following categories:

• Lacto-vegetarian: This diet includes dairy foods like milk, cheese, and yoghurt but excludes meat and eggs.
• Ovo-vegetarian: Those who adhere to an ovo-vegetarian diet eat eggs and meat but no dairy products.
• Lacto-ovo-vegetarian: This diet includes both eggs and dairy but no meat.
• Vegan: The vegan diet gets rid of all animal products, including meat, fish, poultry, dairy, eggs, and sometimes even honey.
• Flexitarian: Someone who’s flexitarian will mostly stick to a vegetarian diet but occasionally eat meat or other animal products.

The health benefits of vegetarian eating

Opting for plant foods can offer a bunch of health benefits, which is a big reason why many people make the switch to vegetarianism. Some of the main ones include:

• Lower cholesterol: Research shows that a plant-based diet can lower overall cholesterol, LDL and HDL levels compared to an omnivorous diet (one that includes both plants and animal products) [1].
• Lower blood pressure: There’s also research demonstrating the positive effects of a vegetarian diet on blood pressure. A 2020 analysis found that vegetarian eating patterns massively reduced both systolic and diastolic blood pressure, especially compared to an omnivorous diet [2].
• Lower risk of several diseases: Research indicates that eating vegetarian could help prevent and treat several diseases, including heart, brain and digestion problems, as well as obesity-related conditions [3][4][5][6].
• Healthy skin. Studies suggest that eating a plant-based diet can improve skin health, particularly by helping to control acne and reduce signs of ageing [13].
• Increased energy: Many people who switch to a vegetarian diet report an increase in energy levels as their bodies are able to more effectively process nutrient-rich plant-based foods. Plus, vego diets tend to be lower in saturated fats and processed sugars which can contribute to sluggishness and fatigue [14].

However, all of these benefits come with a big caveat. Reaping the health benefits of a vegetarian diet largely comes down to what you actually eat.

For instance, foods like hot chips, pizza and sugary treats are technically vegetarian, but an entire diet consisting of them wouldn’t exactly spell good health. A nutritious vegetarian diet is packed with high-quality plant proteins, fruits, veggies, whole grains, nuts, seeds, and good fats.

It’s also important to note that cutting out certain animal products can increase the risk of certain nutrient deficiencies, particularly among kids or people who are breastfeeding.

Red meat is a key source of iron, for example, while other animal products are rich in essential nutrients such as protein, omega-3 fatty acids, vitamin B12, vitamin D, zinc, and calcium [3][7].

By planning out your meals and ensuring you’re consuming enough plant-based sources of these vital nutrients, you may be able to avoid any kind of deficiency. You could also consider a supplement to boost your intake.

Can a vegetarian diet promote weight loss?

It certainly could! Several studies support the idea that plant-based diets, including vegetarianism and veganism, can be hugely beneficial in promoting weight loss. 

One study found that BMI goes up in line with the quantity of animal products consumed, with vegans demonstrating the lowest BMI and omnivores the highest [8].

Another found there was a direct correlation between meat intake and weight gain, while another still found omnivores have the highest risk of being overweight and obese compared to those eating less meat [9][10].

Just like the claimed health benefits, though, losing weight on a vegetarian diet comes down to the kinds of plant-based foods you go for and how much of them you eat. 

Once again, a diet packed with fried and processed foods, sugar, salt, and refined carbs is unlikely to help you lose body weight, whether or not it contains meat and other animal products.

And excess calorie intake, be it from vegetarian or non-vegetarian foods, can still contribute to weight gain.

Tips for losing weight on a vegetarian diet

If you’re thinking of going vego or vegan to lose weight, careful planning is crucial to ensure you’re eating the right foods in the right quantities. Here are a few tips for success:

Opt for whole foods over processed foods

Whole, unprocessed foods like vegetables, fruits, legumes, and whole grains are packed with nutrients and typically lower in calories, which can help you meet your nutritional needs and maintain a healthy weight. 

Foods like veg, fruit and whole grains are particularly great because they’re high in fibre. Fibre is an essential nutrient that helps with digestion and keeps you feeling fuller for longer, potentially curbing the urge to eat too much.

There’s research showing the positive weight loss effects of fibre, too, with one study finding that high-fibre plant-based foods can help lower waist circumference [11].

Watch your sugar and refined carb consumption

The odd treat now and again is unlikely to do much damage but try and limit your sugar intake.

Sugary foods are linked to weight gain because sugar can trigger an inflammatory response in the body that makes it store more fat [12].

Refined carbs are those made with white flour — think white bread, pasta, and commercially prepared baked goods.

Eating too many refined carbs can cause dramatic blood sugar spikes, potentially increasing the desire to overeat. Plus, highly processed foods are low in fibre.

Include plenty of good-quality plant-based protein

Protein is a key nutrient for weight loss because it helps build lean muscle, boosts metabolism, and controls appetite.

Unfortunately, it’s also one of the nutrients that can be trickier to get on a vegetarian or vegan diet — but that’s not to say that it’s impossible to meet your protein needs. Instead, it’s about ensuring you include the right protein sources in your diet.

Go for high-quality plant-based protein sources like tofu, tempeh, quinoa, and legumes such as lentils, chickpeas and beans.

Keep portions under control

It’s all well and good to pack your diet with fruits, whole grains and good fats, but if you’re eating too much of them, you run the risk of consuming too many calories and potentially causing weight gain, which is why portion control is important.

This is especially the case with calorie-rich foods like nuts, seeds, and oils.

Be mindful

Mindful eating involves paying attention to your hunger and fullness cues, as well as the food you’re eating. When you eat mindfully, you may be less likely to overeat or opt for unhealthy foods.

Boost your water intake

Thirst can sometimes be mistaken for hunger, which is why maintaining adequate water intake is so important for weight loss. Aim for at least 8 cups per day.

You can also include other fluids such as herbal teas, flavoured waters, and broths.

Vary your diet

Starting a vegetarian diet may seem a little intimidating, especially if you’re used to having meat as the focal point of your meals.

But remember that there’s a huge variety of plant-based foods to choose from — all it takes is a bit of planning and creativity in the kitchen.

Keeping things varied and interesting will help you stick to your meal plan. Mix up the types of foods you eat, choose produce in season to ensure it tastes its best, and challenge yourself to try new recipes.

Plan your meals

Meal planning can be a great tool for weight loss because it allows you to map out exactly what you’re going to eat each week — allowing you to choose an optimal combination of protein, complex carbs, and healthy fats.

It also eliminates the need to decide what to eat for each meal, possibly reducing the chances of grabbing something unhealthy at the last minute.

11 weight loss recipes to add to your vegetarian meal plan

Once you get around to the meal planning stage, add a few of these tasty recipes to your weekly rotation:

• Overnight oats
• PB+J chia pudding
• Chilli scrambled eggs
• Chickpea shakshuka
• Green bean frittata with feta
• Avo toast with chickpeas and tomatoes
• Pad Thai noodles with tofu
• Sweet potato fritters
• Ratatouille
• Roasted chickpeas, cauliflower and brussel sprouts
• Spinach and lentil curry

If you're looking for more cooking inspiration, as well as expert advice on how to achieve your weight loss goals, Juniper's team of dietitians and health coaches can help. Discover our Weight Reset Program and how it maximises your chance of maintaining your weight loss results far into the future.

Image credit: Pexels/Antoni Shkraba