Vegetarian 20-day weight loss plan from cheap everyday foods
2026-11-05 · 6 min read · Get Lean Today
No meat or fish: protein from eggs, dairy and legumes. A 20-day menu (~1600 kcal/day) with a 300 kcal deficit from cheap foods available everywhere. Breakfast, lunch, dinner, snack and a shopping list.
To lose 2 kg (4.4 lb) in a month: skip the snack and trim the side dish — the deficit becomes about 500 kcal.
20-day menu
Day 1 · ~1620 kcal
Breakfast: Oats with yogurt and apple · Lunch: Chickpea-tomato stew with bread · Dinner: Cottage cheese, herbs and potatoes · Snack: Kefir and a banana
Day 2 · ~1570 kcal
Breakfast: 2 fried eggs, toast, cucumber · Lunch: Buckwheat, egg and salad · Dinner: Vegetable stew with beans · Snack: Carrots with hummus
Day 3 · ~1580 kcal
Breakfast: Cottage cheese bake · Lunch: Bean soup with cheese · Dinner: Spinach omelette · Snack: Yogurt with berries
Day 4 · ~1610 kcal
Breakfast: Oats with yogurt and apple · Lunch: Lentils with rice and carrot · Dinner: Cottage cheese, herbs and potatoes · Snack: Kefir and a banana
Day 5 · ~1590 kcal
Breakfast: 2 fried eggs, toast, cucumber · Lunch: Chickpea-tomato stew with bread · Dinner: Vegetable stew with beans · Snack: Carrots with hummus
Day 6 · ~1570 kcal
Breakfast: Cottage cheese bake · Lunch: Buckwheat, egg and salad · Dinner: Spinach omelette · Snack: Yogurt with berries
Day 7 · ~1610 kcal
Breakfast: Oats with yogurt and apple · Lunch: Bean soup with cheese · Dinner: Cottage cheese, herbs and potatoes · Snack: Kefir and a banana
Day 8 · ~1580 kcal
Breakfast: 2 fried eggs, toast, cucumber · Lunch: Lentils with rice and carrot · Dinner: Vegetable stew with beans · Snack: Carrots with hummus
Day 9 · ~1590 kcal
Breakfast: Cottage cheese bake · Lunch: Chickpea-tomato stew with bread · Dinner: Spinach omelette · Snack: Yogurt with berries
Day 10 · ~1600 kcal
Breakfast: Oats with yogurt and apple · Lunch: Buckwheat, egg and salad · Dinner: Cottage cheese, herbs and potatoes · Snack: Kefir and a banana
Day 11 · ~1580 kcal
Breakfast: 2 fried eggs, toast, cucumber · Lunch: Bean soup with cheese · Dinner: Vegetable stew with beans · Snack: Carrots with hummus
Day 12 · ~1580 kcal
Breakfast: Cottage cheese bake · Lunch: Lentils with rice and carrot · Dinner: Spinach omelette · Snack: Yogurt with berries
Day 13 · ~1620 kcal
Breakfast: Oats with yogurt and apple · Lunch: Chickpea-tomato stew with bread · Dinner: Cottage cheese, herbs and potatoes · Snack: Kefir and a banana
Day 14 · ~1570 kcal
Breakfast: 2 fried eggs, toast, cucumber · Lunch: Buckwheat, egg and salad · Dinner: Vegetable stew with beans · Snack: Carrots with hummus
Day 15 · ~1580 kcal
Breakfast: Cottage cheese bake · Lunch: Bean soup with cheese · Dinner: Spinach omelette · Snack: Yogurt with berries
Day 16 · ~1610 kcal
Breakfast: Oats with yogurt and apple · Lunch: Lentils with rice and carrot · Dinner: Cottage cheese, herbs and potatoes · Snack: Kefir and a banana
Day 17 · ~1590 kcal
Breakfast: 2 fried eggs, toast, cucumber · Lunch: Chickpea-tomato stew with bread · Dinner: Vegetable stew with beans · Snack: Carrots with hummus
Day 18 · ~1570 kcal
Breakfast: Cottage cheese bake · Lunch: Buckwheat, egg and salad · Dinner: Spinach omelette · Snack: Yogurt with berries
Day 19 · ~1610 kcal
Breakfast: Oats with yogurt and apple · Lunch: Bean soup with cheese · Dinner: Cottage cheese, herbs and potatoes · Snack: Kefir and a banana
Day 20 · ~1580 kcal
Breakfast: 2 fried eggs, toast, cucumber · Lunch: Lentils with rice and carrot · Dinner: Vegetable stew with beans · Snack: Carrots with hummus
Shopping list
- Lentils, chickpeas, beans
- Eggs, cottage cheese, yogurt, kefir, cheese
- Oats, buckwheat, rice
- Cabbage, carrot, spinach, tomatoes, potatoes
- Bananas, apples, frozen berries
FAQ
- How much can I lose with a 300 kcal deficit?
- Roughly 1–1.5 kg (2–3 lb) of fat a month plus some water weight early on. To lose 2 kg in a month you need about 500 kcal a day — drop the snack and trim the side dish.
- Is 1600 kcal right for me?
- It is an example for someone who burns about 1900 kcal. Calculate your own number and scale portions up or down.
- Can I swap days?
- Yes. The daily calorie total matters, not the order.