Calorie Deficit Guide: Veg & Non-Veg Options | Sustainable Weight Loss

Calorie Deficit Guide

Veg & Non-Veg Options for Sustainable Weight Loss

Protein Power (20-30g/meal)

Vegetarian Options

Breakfast: Greek yogurt parfait with chia seeds and berries
Lunch: Quinoa salad with chickpeas and tofu
Dinner: Lentil curry with brown rice

🥗 100g Tofu = 8g protein | 76 calories

🥣 1 cup Lentils = 18g protein | 230 calories

Non-Vegetarian Options

Breakfast: Egg white omelette with smoked salmon
Lunch: Grilled chicken Caesar salad
Dinner: Baked cod with steamed vegetables

🍗 100g Chicken Breast = 31g protein | 165 calories

🐟 100g Salmon = 25g protein | 208 calories

Sample Daily Meal Plan

Vegetarian (1600 calories)

Breakfast: Spinach paneer wrap (300 cal)
Snack: Apple with almond butter (200 cal)
Lunch: Buddha bowl with quinoa (450 cal)
Dinner: Chickpea curry with brown rice (500 cal)
Dessert: Dark chocolate (150 cal)

Non-Vegetarian (1800 calories)

Breakfast: Veggie omelette with turkey bacon (400 cal)
Snack: Greek yogurt with berries (150 cal)
Lunch: Grilled chicken salad (500 cal)
Dinner: Salmon with asparagus (550 cal)
Dessert: Protein shake (200 cal)

Calculate Your Daily Calorie Needs

Use our free tools to determine your calorie deficit for weight loss.

Calorie Calculator | BMR & TDEE Calculator

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