1200 Calorie a Day Diet Vegetarian
Many people think that eating a vegan diet automatically causes weight loss, because they associate large, heavy bodies with eating lots of meat and dairy.
However, most vegans know that you can still have a little spare tire on diets high in nut butters and olive oil. If you want to lose weight, the most effective way is to reduce calories while maintaining healthy activity levels.
So we've compiled a weight loss meal plan that is entirely vegan and plant-based, with only around 1200 calories per day. This meal plan is a great way to jump-start weight loss and build a healthier vegan lifestyle.
Who is this Meal Plan For?
For most people, 1200 calories a day is sufficient for their body's needs, yet low enough to promote weight loss. However, your daily calorie needs depend on your current body type and activity level. Generally speaking, a 1200 calorie diet is not a good choice for:
- People with nutrient deficiencies or are managing an eating disorder. For people managing conditions related to diet and weight, it is important to talk with your physician before beginning a calorie-restricting diet.
- People with high physical demands. People who work out for muscle gain, endurance athletes, and people with very physically demanding work have bodies that need more calories and nutrients throughout the day.
- Pregnant and breastfeeding women. Pregnant and breastfeeding women should always work with their physician to make healthy food choices for themselves and their babies.
A 1200 calorie diet is often an excellent choice for people who are sedentary, women with slower metabolisms than men, and people with diabetes or blood sugar concerns (talk with your doctor first).
If you don't know how many calories is right for your needs and your weight loss goals, the best thing to do is to track your daily calorie intake for a week or two (there are many apps that make this easy and convenient).
Once you have determined your normal calorie intake, make a plan that reduces your daily calories by 500-1000 per day, which should help you safely and sustainably lose 1-2 pounds a week.
1200 Calorie Vegan Diet Plan Overview
Breakfast and lunch: This diet plan assumes that most people will want quick and simple breakfasts and lunches 5 days a week, and will have more time for cooking and enjoying vegan meals 2 days a week.
Smoothies and overnight oats are both fantastic options for fast, healthy, high protein vegan breakfasts, and we've shared our top picks below. Keep in mind that you can save time and money by choosing a recipe you like, and making double batches, rather than trying a new recipe every morning.
Overnight oats will keep well in the refrigerator for 3-4 days, so it's a great make-ahead breakfast option. We have also chosen healthy, quick vegan pre-made meals for lunches 5 days a week, with 2 breakfasts and lunches that require a little more time and preparation.
Dinner: We have included a week's worth of wonderful dinner recipes, but not all of these meals may appeal to your taste. You also may not have a pantry that is stocked for a wide range of fresh, homemade, vegan dinners every night of the week.
If you want to save time and money, choose 3-4 of these recipes that sound good to you, and make them in larger quantities to enjoy over a couple nights in a row.
Beverages: The most important way to be successful on a very low calorie diet is to drink zero calorie beverages, and lots of water.
Staying hydrated helps to keep the body and skin healthy and thriving, reduces feelings of hunger, and also helps the body absorb and take advantage of all the water-soluble nutrients in a healthy vegan diet.
To make your water more interesting, you can choose sparkling water, or infuse your water with fruit, mint, lemon, and other zero calorie flavorings.
Make-Ahead Snacks
Snacks are particularly important on a very low calorie diet, because they help to reduce feelings of hunger and keep you on track.
When snacks are planned ahead and incorporated into your diet, it helps to reduce food cravings and hunger that can lead to unhealthy snacking. So take your snacks seriously, and make them part of your daily routine.
You can also freely snack on fruits and vegetables that have effectively zero calories. Not all fruits and vegetables are low in calories, so stick to low- and no-calorie choices like:
- grapefruit
- apricots
- oranges
- tangerines
- strawberries
- watermelon
- apples
- spinach and leafy greens
- red bell peppers
- tomatoes
- celery
- mushrooms
- asparagus
- green beans
- broccoli
- cauliflower
- zucchini
- summer squash
These fruits and vegetables, eaten raw without dips or spreads, are high in nutrients, low in calories, and high in fiber, which means you can enjoy them freely without counting calories.
Small containers like these make it easy to take your snacks with you and satisfy a craving whenever and where ever it may strike.
1 Day Vegan Weight Loss 1200 Calorie Meal Plan
Breakfast: Banana Split Protein Smoothie
Makes: 2 cups/1 serving
Ingredients:
- 1 banana (fresh or frozen)
- 4 or 5 strawberries (fresh or frozen)
- 1/3 cup pineapple (fresh or frozen)
- 1 heaping teaspoon cocoa powder
- 1 teaspoon vanilla extract
- 1 scoop protein powder
- 1 cup unsweetened almond milk
- Optional sweeteners: 1 medjool date or 1 tablespoon maple syrup
- Optional garnish: cherry on top
Instructions:
- Place all ingredients except cherry garnish in a blender, and blend until smooth. Top with a cherry
Calories: 272
Morning snack: Almond, raisin, and popcorn trail mix
Makes: 6 servings
Ingredients:
- 1 teaspoon rapeseed oil
- 15 grams popcorn kernels
- 50 grams raisins
- 45 grams whole almonds with skin
- 25 grams puffed wheat
Instructions:
- Heat the oil in a small pan
- Add the popcorn
- Cover and cook for 2-3 minutes, or until all the kernels pop
- Add popped corn to bowl and allow to cool
- Add raisins, almonds, and puffed wheat
- Stir to combine
- Store in airtight container
Calories: 99 per serving
Lunch: Quick lunch option: Amy's Bowls Sweet & Sour (available at most grocery stores)
Calories: 310
Afternoon snack: Curried Roast Chickpeas
Makes: 8 snack-sized servings
Ingredients:
- 2 400 gram cans of chickpeas
- 1 and ½ tablespoon rapeseed oil
- 1 teaspoon caraway seeds
- 1 teaspoon mustard seeds
- 1 tablespoon curry powder
Instructions:
- Preheat oven to 400°F
- Drain chickpeas and pat with a towel to remove as much moisture as possible
- Add drained and dried chickpeas to a medium sized bowl
- Add the oil, seeds, and seasonings, and toss to coat
- Spread seasoned chickpeas evenly on a sheet tray
- Roast for 15-20 minutes, or until golden brown
- Store in an airtight container
Calories: 100 calories per serving
Dinner: Sheet Pan Crispy Teriyaki Tofu and Broccoli
Makes: 4 servings
Ingredients:
- Tofu and broccoli
- 1 block extra firm tofu
- 3 teaspoons extra virgin olive oil
- 2 teaspoons low sodium tamari or soy sauce
- 2 teaspoons arrowroot powder or cornstarch
- 3 cups broccoli florets
- salt and pepper to taste
Teriyaki sauce
- 1/3 cup low sodium tamari or soy sauce
- 3 tablespoons water
- 2 tablespoons maple syrup
- 2 tablespoons rice vinegar
- 1 clove grated garlic
- ½ teaspoon sriracha sauce
- ¼ teaspoon ground ginger
- 1 teaspoon arrowroot powder or cornstarch, whisked with 1 teaspoon of water
Instructions:
- Drain the tofu and pat dry with a towel
- Slice the tofu into 50 evenly sized cubes
- Line a sheet pan or cutting board with a tea towel or paper towels
- Lay the tofu in a single layer on top of the towel, then fold a layer of towel or add paper towels on top of the tofu
- Weigh the towel-sandwiched tofu down with something flat and heavy, like a cast iron skillet, or a second sheet pan weighted down with cans of food or bags of flour
- Allow the tofu to rest for at least 15 minutes, the longer the better
- Preheat the oven to 400°F
- Spray a rimmed baking sheet with cooking oil
- Into a large mixing bowl, add:
- broccoli florets
- 1 and ½ teaspoons olive oil
- salt and black pepper
- Toss to coat
- Arrange the broccoli in a single layer on half of the prepared sheet pan
- In the same bowl just used for the broccoli, add:
- the pressed tofu cubes
- 1 and ½ teaspoons olive oil
- 2 teaspoons tamari
- 2 teaspoons arrowroot powder
- Toss to coat until you don't see any white spots of arrowroot
- Arrange the tofu cubes on the other half of the sheet pan with the broccoli, spread into a single layer
- Bake the tofu and broccoli for approximately 24 minutes, tossing halfway through
- Bake until the tofu is golden and crisp on the edges
- While the tofu is baking, make the teriyaki sauce
- Into a saucepan over medium-high heat, add:
- tamari
- water
- maple syrup
- rice vinegar
- grated garlic
- sriracha
- ground ginger
- Whisk together
- Bring the sauce to a boil
- Whisk in the arrowroot powder + water mixture
- Reduce the heat to medium
- Continue to whisk until the sauce thickens
- Add the baked tofu and broccoli back to the large bowl used in the beginning
- Add the teriyaki sauce
- Toss to combine
Serve the teriyaki tofu and broccoli over 1 cup of cooked brown rice per serving
Calories: 425
Daily calories: 1207
A 1200 calorie a day diet is designed to promote healthy weight loss, and this meal plan makes it fun, filling every day with fresh, vibrant, healthy, delicious vegan food.
Even better, once you reach your target weight, you will have learned a wide range of vegan recipes, cooking techniques, and portion control that will help you cook and eat in a healthy way that keeps the weight off. It's a great way to jump-start a healthier vegan lifestyle.
Check out our meal plan for 1500 calories and our 1800 calories meal plan.
1200 Calorie a Day Diet Vegetarian
Source: https://myveganstudio.com/vegan-weight-loss-meal-plan-1200-calories/