Weight loss diets for vegetarians can be trickier than for meat eaters.  In order to drive weight loss we need to reduce carbohydrates. A vegetarian needs carb laden foods such as beans, lentils, chickpeas etc. for protein.  Protein deficiency can be a major driver of weight gain.

Weight Loss Diet for Vegetarians

There is a real art to doing a vegetarian diet well. Vegetarians often opt for refined carbohydrate laden, protein deficient meals that can be detrimental to long term metabolic health. The lacto, ovo, vegetarian meal plan contains eggs and dairy foods and is loaded with fibre, vegetables and plant- based proteins.  These elements will help you hit your macro targets on a daily basis. This meal plan is designed to drive weight loss so carbohydrates have been reduced in the evening.  For example, rice has been replaced with cauliflower rice and noodles with zucchini noodles. If weight loss is not on your radar you can replace these with wholegrain options such as brown rice and wholemeal pasta.

Vegetarian Diets to Lose Weight

A vegetarian diet can be a healthy and super nutritious diet and vegetarian diets can be a great way to lose weight.  The 28-day vegetarian meal plan is loaded with high protein, plant based foods. The carbohydrates are a bit lower than you may normally consume in your usual daily diet.  This helps to balance blood glucose and insulin and prevent further fat storage.  Weight loss diets for vegetarians often tend to be lower calorie which can lead to persistent hunger and a possible lowering of the metabolic rate.  This can result in a big plateau and possible even greater weight gain in the future.  The vegetarian meal plan ensures that there is plenty of protein, healthy fats and fibre to keep you full but drive weight loss at the same time.

Vegetarian Diet for Weight Loss in a Month

The 28-day vegetarian meal plan provides easy to make, family friendly breakfasts, lunches and dinners for a month.  This also provides a great resource for meals on an ongoing basis.

Looking for no animal products?  Head to our Vegan Meal Plan

Looking for full support, plus exercise, plus meal plans?  Head to our Eat Train Glow Program for more weight loss diets for vegetarians.


Fiona is one of my all time favourite people. After high school, I weighed in at 99kg. At 174cm, I have been overweight by 15-20 kgs for all my adult life. Until, at age 53, I met Fiona. She immediately diagnosed my primary problem and by following her dietary coaching, I lost 16 kgs in 5 months. More importantly, I have maintained this for more than a year now. Now, well into the second half of my life, life is good, very good. As I said, Fiona will always be one of my all time favourite people. Thank you Fiona.

Fiona ran a course at work and it was fantastic – I learned so much and she tailored the programs to each individual which worked really well. I reached my weight loss and health goals and it really wasn’t too hard and I still have treats!  More importantly, I feel much better in myself for making food changes and continued to see her independently when the course at work finished.
Charlotte Carlish
Indigestion, stomach pain and abdominal cramps, were an every day occurrence for me. I was quite desperate by the time I found Fiona. With the help of some supplements and allergy testing, Fiona Took me on a journey of discovery. Thanks to her professional and kind guidance, I now  know which foods to avoid and which ones will help my gut to stay healthy.  For the very first time in a long time, my tummy now feels quite normal and I no longer suffer any of the above conditions. To say Fiona has change my life may sound rather dramatic but it is completely true and I will be forever grateful to her.

Feeling Great, Losing Weight!

I have been working with Fiona at Physical Nutrition for about 10 weeks through a corporate program run my employer.  Losing weight and making some real changes to my dietary lifestyle has been a game changer for me.  Through her weekly tutorials, Fiona has taught me about the food I eat, what is best for my body and to gauge how I feel after each meal.  Combined with a sensible exercise routine of walking and cycling, I have managed to drop my weight by 7kgs during this period.  My energy levels are up, I’m feeling fitter and I’m eating much more balanced meals and now know which foods to avoid and which to eat more of!  It’s been a great experience and I would highly recommend Fiona’s program.

I have recently completed the Physical Nutrition 10kg in 20 weeks program and I couldn’t be more thrilled with the support and guidance Fiona has provided.
The 10 in 20 program not only helped me change my habits by giving me a coach that kept me accountable but also helped to educate me to make better nutrition choices in the future.
Thank you again Fiona & this is just the beginning, I’m not going anywhere ☺️
Paris Doran
Fiona has been working with the City of South Perth over the last year.  She has developed a customised 10 week health coaching and nutrition program with us which the City now offers as part of its suite of health and wellbeing benefits.  All of the participants were overwhelmingly positive about the program.  They rated the program highly on the aspects of Fiona’s professionalism, approachability and knowledge, as well as the results they had achieved.
I would recommend Physical Nutrition to any organisation looking to develop staff benefits.
Gillean Sharp
Physical Nutrition/Fiona Murray has really helped my husband and I to achieve our weight loss and lifestyle goals. Her advice, support and knowledge during the 20 week challenge has set us up to lead a healthier and balanced life style. We thought we had enough food and exercise knowledge before meeting Fiona but she has kept us on track, motivated us and through her group classes has kept us entertained and true to our goals! Thanks Fiona!
Alison Thair
My son is 21 and has been ill for years and part of it was Diet, and we have been to many nutritionalist’s but FIONA MAKES SENSE and TELLS YOU WHY you should be careful what you eat. She changed my sons life so I sent my Daughter who had auto immune issues and she has helped her. It is now my turn so I will keep you updated. Highly recommend her she is also very understanding.
Lisa Mann
I have been with Fiona at Physical Nutrition for several months in relation to skin and gut problems and for weight loss. Fiona is knowledgeable and supportive. I am slowly losing weight and my skin and gut issues are improving. Fiona works in conjunction with my integrative medical practitioner which is a very helpful. First time I have had any positive results, a slow but worthwhile approach.
Lynne Besant


If you have any questions or issues you’d like to discuss, please don’t hesitate to contact us.