Calculating Your Calorie Intake For Weight Loss

Note: Calculating Your Daily Calorie Intake is not mandatory! You can skip this step and use 1500 kcal/day meal plan for women and
1800 kcal/day meal plan for men and see how you feel.

Your daily calories for weight loss =

Basal Metabolic Rate x Physical Activity Level - 500 kcal
The Harris Benedict Equation for your Basal Metabolic Rate (BMR)
BMR for men = 66.47 + (13.7 x weight in kg]) + (5 x height in cm ) –
(6.8 x age in years)
BMR for women = 655.1 + (9.6 x weight in kg) + (1.8 x height in cm)
– (4.7 x age in years)
Example: Rachel weighs 231 lbs (104.79 kg), she is 5’6’’ (168 cm)
tall, she is 40 years and her physical activity is sedentary.
Harris Benedict Equation for women
= 655.1 + (9.6 x 104.79kg) + (1.8 x 168 cm) - (4.7 x 40 yrs)
= 655.1 + (1006) + (302) - (188)
= 1775.1 kcal (this is Rachel’s basal metabolic rate)
Multiply her basal metabolic rate by her activity factor (which is
this case is 1.2).
Total Energy Requirement (TER) = 1775.1 kcal x 1.2
= 2130 kcal
To lose 1 lb per week, she need to reduce her TER by 500 kcal.
Daily calories for weight loss = 1630 kcal
Daily Calories
Physical Activity Levels (PAL)
Needed
Sedentary. Little to no exercise, inactive job BMR x 1.2
Lightly active: No regular exercise but very
active throughout the day (person who
regularly walks 30 minutes a day, parent BMR x 1.375
looking after children)
Moderately active: Either a very active job or
regular intensive exercise (at least 30 BMR x 1.55
minutes, 3-4 days per week)
Very active: Very physical job (labour
intensive professions) or intensive exercises BMR x 1.9
for an hour a day for 5-7 days per week
Convert to metric units
Weight in kg = weight in lbs divided by 2.2
Example: If you weigh 230.5 lbs , divide by 2.2 to get 104.79 kg.
Height in cm = height in inches multiplied by 2.54
Example: If you’re 5’5”, or 66 inches, multiply by 2.54 to get
167.5 cm.
Meal Plan “Veggie Weight Loss Meal Plan“ Intro
A meal plan moderate in carbs and higher in healthy fats/proteins making it easier to lose weight. Many of the carbs are fibre, also
beneficial for weight loss and maintenance.
The breakfast recipes are interchangeable.
Second servings are stored and eaten on another day in the week. Feel free to be lazy and throw out a few recipes for some you know
if you feel there are too many new recipes for you.

General Info
Calories: All meal plans are either 1500 kcal/day (women) or 1800 kcal/day (men). If you calculated your individual calorie intake we
recommend modifying the snacks. Alternatively you can always vary the kcal of a meal by adding or removing certain ingredients
(bread, avocado, etc.) to adjust to your individual level. But as mentioned before: don’t overthink things!
Start: Begin your meal plan whenever you like.
Freezing and Refrigerating: When you’re asked to refrigerate or freeze the leftovers, then the ingredients for that recipe are enough for
two servings.

Remember, these nutrients are especially important for us vegetarians:

● Protein (eggs, dairy, nuts, legumes)
● Omega 3 fats (flax seeds, chia seeds, avocados, olive oil)
● Iron (legumes, green leafy veggies, nuts, dried apricots, dates, raisins)
● Vitamin B12 (dairy, eggs, fortified soy milk)

Beverages
Avoid soft drinks and alcohol. Stick to water (with lemon or mint), tea and coffee without sweeteners.

2
Grocery List “Veggie Weight Loss“ (1500 kcal/day - Female)
Each meal is assigned to a letter. Right behind the letter is the quantity of ingredients you need for the meal.
Before you leave to shop groceries cross off the stuff you already have at home and the letters of the meals you don’t want to cook. Easy.

Meal & Meal & Meal & Meal &

Produce, Total Quantity Quantity
Fridge/Freezer, Total Quantity Quantity

Apple, 1 SN1 Pear, 1 F1 Brie Cheese, 1 K1 Vegetable broth, 3 cups C1, J2

Avocado, 3 C1, G1, H1 Radishes, 1 bunch B1 Cheddar 100g C50, D50 Cacao Powder, 2 tsp G2

Banana, 2 A1, SN1 Red Onions, 1 N1 Cottage cheese, half a cup SN Chocolate Nibs, 2 tsp G2
C1, D1, L1,
Bell Pepper (green & red), 5 N2 Rocket, 5 cups F4, H1 Cream cheese, 2 packs (low fat) E,J, M, SN Coconut Flakes, 4 tbsp G4
Broccoli, 1 pack, frozen (for
roasting) H1 Spinach, 4 handful B1,D1, G2 Creme Fraiche, 1 cup E1 Cranberries, 3 tbsp H3

Cherry Tomatoes, 12 D4, H2, L6 Spring Onions, 4 D3, L1 Feta cheese, 1 pack L1 Dark chocolate, quarter of a bar SN

Cilantro/ Coriander, 1 small bunch C1 Sweet Potato, 2 (for roasting) H2 Tofu, firm,1 Pack (400g) B1 Hazelnuts, 1 handful E1,

Bean Sprouts, 1 cup B1 Chili pepper, fresh, 2 B1, L1 Hummus, 1 cup SN, H Peanuts, 1 handful B1

Carrots, 8 E3, SN2, J3 Zucchini, large, 1 E1 Natural Yogurts, 2 D2 Raisins, 1 handful F1

Cucumber, 1 B1 Grains/Tins, Total Cupboard, Total Walnuts, 2 handful F1,G1

Eggs, 10 A2, D6, M2 Black Beans, 1 can C1 Agave Nectar, 2 tbsp N2 Maple Syrup, 1 tbsp B1

Ginger, 1cm J1 Lentils, 1 can N1 Dijon Mustard, 3 tbsp F1, N2 Flax Seeds, 1 tbsp A1
Green Peas, 2 handful (for A1, G1,
roasting) H2 Pineapple, 2 small cans B1, SN Honey, 3 tsp SN
What you always need

Kohlrabi, 1 J1 (Soy) Milk, 1 carton G Hot Sauce (eg. Sriracha), 4 tsp B2, D2 Butter

Lime/ Lemon, 1 B1 Olives, 1 handful L1 Basil, dry L White Vinegar

SN, J, L,
Orange, 2 SN1, F1 Whole Grain Bread, 6 slices N Cumin, ground C Olive Oil

Parsley, 1 bunch G, J, L Tortillas, 2 C2 Cinnamon Powder G Balsamic Vinegar

Cooked Rice/ Quinoa, 2 cups F2 Pepper flakes C A bag of onions

Tomato Puree, 1 tbsp E1 Garlic

Meal Plan “Veggie Weight Loss“ (1500 kcal/day - Female)
Breakfast
Banana Egg Pancakes with 1
tbsp flax seeds, a tsp of honey
Day 1 (350 kcal, A)
3 Breakfast Egg Muffins, 1
natural yogurt (320 kcal, D)
Day 2 Ideally prep the day before,
refrigerate the leftovers
3 Breakfast Egg Muffins and a
natural yogurt (320 kcal, D)
Day 3
Leftovers
Avocado Spinach Fitness
Smoothie (390 kcal, G)
Day 4
Avocado Spinach Fitness
Smoothie (390 kcal, G)
Day 5
Awesome Avocado Sandwich
with Brie (400 kcal, K)
Day 6
Low Carb Cream Cheese
Pancakes (400 kcal, M)
Day 7
Lunch
Tofu Pineapple Salad
(510 kcal, B)
Refrigerate the leftovers
Tofu Pineapple Salad
(510 kcal, B)
Leftovers
Zoodles with an Exquisite
Hazelnut-Carrot Sauce
(600 kcal, E)
Leftovers
Pear Walnut Salad with a
Mustard Dressing and a half a choice with a dip of your
cup of cooked rice or quinoa choice, eg. hummus
(420 kcal, F)
Leftovers
Roasted Vegetables of your
choice with a dip of your
choice, eg hummus
(600 kcal, H)
Leftovers
Spicy Black Bean Soup, with a Melted Feta Veggie Bake and
tortilla (500 kcal, C)
Leftovers
Turkish Lentil Salad and a
slice of bread (540 kcal, N)
Only prep one serving and
freeze the excess lentils
Dinner
Spicy Black Bean Soup
garnished with a tortilla
(500 kcal, C)
Freeze the leftovers
Zoodles with an Exquisite
Hazelnut Carrot Sauce
(600 kcal, E)
Refrigerate the leftovers
Pear Walnut Salad with a
Mustard Dressing and a half a
cup of cooked rice/ quinoa
(420 kcal, F)
Refrigerate the leftovers
Roasted Vegetables of your
(600 kcal, H)
Refrigerate the leftovers
Kohlrabi Carrot Soup, 1 slice
of bread (350 kcal, J)
Freeze the leftovers
a slice of bread (450 kcal, L)
Kohlrabi Carrot Soup, 2 slices A quarter to a third of a 100g
of bread (350 kcal, J)
Leftovers
Snacks
Orange, a good handful of
nuts (200 kcal, SN)
Apple and banana
(200 kcal, SN)
1 carrot with a quarter cup of
hummus (200 kcal, SN)
Cream cheese bread topped
with veggie or fruit
(200 kcal, SN)
Half a cup of cottage cheese
with a tsp of honey
(200 kcal, SN)
1 cup of pineapple cubes
sprinkled with coconut flakes
(200 kcal, SN)
bar of dark chocolate
(200 kcal, SN)
Grocery List “Veggie Weight Loss“ (1800 kcal/day - Male)
Each meal is assigned to a letter. Right behind the letter is the quantity of ingredients you need for the meal.
Before you leave to shop groceries cross off the stuff you already have at home and the letters of the meals you don’t want to cook. Easy.

Meal & Meal & Meal &

Produce, Total Quantity Quantity Quantity Dark chocolate, quarter of a bar SN

Apple, 3 SN2, C1 Rocket, 5 cups F4, H1 Cream cheese, 2 packs (low fat) E, M, SN Flax Seeds, 2 tbsp A2

Avocado, 3 C1, G1, H1 Spinach, 4 handful B1,D1, G2 Creme Fraiche, 1 cup E1 Hazelnuts, 1 handful E1,

Banana, 4 A1, SN3 Spring Onions, 4 D3, L1 Feta cheese, 1 pack L1 Peanuts, 1 handful B1
C1, D1, L1,
Bell Pepper (green & red), 5 N2 Sweet Potato, 2 (for roasting) H2 Tofu, firm,1 Pack (400g) B1 Raisins, 1 handful F1
Broccoli, 1 pack, frozen (for
roasting) H1 Chili pepper, fresh, 2 B1, L1 Hummus, 1 cup H, SN Walnuts, 2 handful F1,G1
D4, H2, L6,
Cherry Tomatoes, 13 SN1 Zucchini, large, 1 E1 Natural Yogurts, 4 B1, D2, F Maple Syrup, 1 tbsp B1

C1 Grains/Tins, Total Frozen Blueberries, 1 handful A

Cilantro/ Coriander, 1 small bunch Nut Mix, 3 handful SN2, B1

Bean Sprouts, 1 cup B1 Black Beans, 1 can C1 Cupboard, Total What you always need
Carrots, 4 E3, SN Lentils, 1 can N1 Agave Nectar, 2 tbsp N2 Basil, dry L, O

Cucumber, 1 B1, SN Pineapple, 1 small can B1 Dijon Mustard, 3 tbsp F1, N2 Cumin, ground C
A2, D6, M2,
Eggs, 13 O2, SN (Soy) Milk, 1 carton G Honey A, D, G Cinnamon Powder G

Grapes, 1 handful SN Olives, 1 handful L1 Hot Sauce (eg. Sriracha), 4 tsp B2, D2 Pepper flakes C

Green Peas, 2 handful (for roasting) H2 Whole Grain Bread, 6 slices L, N, SN Tomato Puree, 1 tbsp E1 Rosemary O

Lime/ Lemon, 1 B1 Tortillas, 2 C2 Vegetable broth, 1 cup C1 Butter

Orange, 1 F1 Cooked Rice/ Quinoa, 3 cups F2, P1 Cacao Powder, 2 tsp G2 White Vinegar

Parsley, 1 bunch G, L Potaoes, 200g O Chocolate Nibs, 2 tsp G2 Olive Oil

Pear, 1 F1 Fridge/Freezer, Total Coconut Flakes, 4 tbsp G4 Balsamic Vinegar

Radishes, 1 bunch B1 Brie Cheese, 1 K1 Dried Apricots, 1 handful SN A bag of onions

Red Onions, 1 N1 Cheddar 100g C, D, O Cranberries, 3 tbsp H3 Garlic

Meal Plan “Veggie Weight Loss“ (1800 kcal/day - Male)

Breakfast Lunch Dinner Snacks

Banana Egg Pancakes with 2 Tofu Pineapple Salad, yogurt Spicy Black Bean Soup Apple, a cup of grapes, a good
tbsp flax seeds, a tsp of honey, with fruit or nuts (610 kcal, B) garnished with a tortilla handful of nuts
Day 1 a handful of blueberries (500 kcal, C) (300 kcal, SN)
(400 kcal, A) Refrigerate the leftovers Freeze the leftovers

3 Breakfast Egg Muffins, 1 Tofu Pineapple Salad Zoodles with an Exquisite 1 carrots with a quarter cup
yogurt with honey (400 kcal, D) (510 kcal, B) Hazelnut Carrot Sauce hummus, apple (300 kcal, SN)
Day 2 Ideally prep the day before, (600 kcal, E)
refrigerate the leftovers Leftovers Refrigerate the leftovers

3 Breakfast Egg Muffins, yogurt Zoodles with an Exquisite
with honey (400 kcal, D)
Day 3
Leftovers
Avocado Spinach Fitness
Smoothie (390 kcal, G)
Day 4
Avocado Spinach Fitness
Smoothie (390 kcal, G)
Day 5
Hazelnut-Carrot Sauce
(600 kcal, E)
Leftovers
Pear Walnut Salad with a
Mustard Dressing, ½ cup of
cooked rice or quinoa, yogurt
with fruit (520 kcal, F)
Leftovers
Roasted Vegetables of your
choice with a dip of your
choice (600 kcal, H)
Leftovers
Pear Walnut Salad with a
Mustard Dressing and a half a
cup of cooked rice/ quinoa
(420 kcal, F)
Refrigerate the leftovers
Roasted Vegetables of your
choice with a dip of your
choice (600 kcal, H)
Refrigerate the leftovers
Farmers Potato Hash
(540 kcal, O)
Cucumber sticks with half a
cup of hummus, banana, some
dried apricots (400 kcal, SN)
1 cream cheese bread topped
with veggie or fruit, handful of
nuts (300 kcal, SN)
A banana, tomato and cream
cheese on bread
(300 kcal, SN)

Awesome Avocado Sandwich Spicy Black Bean Soup, with a Melted Feta Veggie Bake and 1 hard boiled egg & butter on
with Brie (400 kcal, K) tortilla and an apple a slice of bread (450 kcal, L) bread,, banana (300 kcal, SN)
Day 6 (600 kcal, C)
Leftovers

Low Carb Cream Cheese Turkish Lentil Salad and a Buddha Bowl, various ways Half of a 100g dark chocolate
Pancakes (400 kcal, M) slice of bread (540 kcal, N) The perfect leftovers dish bar (300 kcal, SN)
Day 7 Only prep one serving and (600 kcal, P)
freeze the excess lentils
Meal Plan How-To

To watch the video just click on the image below.

Note: the meal plan and especially the grocery list are most fun to use, when you print them!
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Weekly Meal Planner

Breakfast Lunch Dinner Snacks

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7