sample vegetarian 1200 calorie diet

1200 Calorie Vegan Meal Plan – One Week Detail Plan

The vegan diet has gradually become very popular. Many people are deciding to go vegan for ethical, environmental, and health reasons. This diet offers many health benefits when done correctly, including improved blood sugar control.

However, you must have a detailed vegan plan to be effective. This article will guide you in detail about the 1200 calorie vegan meal plan. Our sharing below is based on our experience and has been tested.

Who Can Follow The 1200 Calorie Vegan Diet?

Vegan meals can suit a lot of people and benefit them. However, the vegan 1200 calorie meal plan will be more suitable for sedentary people, women who want to lose weight, or control sugar levels in their bodies. Some people who are active, pregnant, or breastfeeding women are not suitable for this vegan plan at all.

To help you better understand who is suitable for the 1200 calorie vegan meal plan, we will analyze the issues below!

What is a vegan meal?

A vegan meal is always free of animal ingredients. Either eggs or milk will not be on this menu. All dishes are plant-based and cooked at low temperatures.

Going vegan can help you lose weight, keep your body in a healthy state, and control your sugar and body fat levels. However, many people do not know how to get the best results. We must eat vegan food with a reasonable amount of calories.

Controlling your calorie intake is one of the best ways to keep things under control. The right amount of calories will help you maintain energy in the body. Specifically, we will share how to make a 1200 calories vegan meal plan for 1 week.

Vegan meals often bring many health benefits, but we should not overdo them. You should know who a vegan with 1200 calories will be suitable for.

Who should do the 1200 calorie vegan meal plan?

For many people, 1200 calories per day are completely appropriate. This amount of calories is just enough to meet the body’s energy needs. It is also the right amount of calories to start a weight loss regimen.

However, everyone has different physical needs, so not everyone will fit into a 1200 calorie vegan keto meal plan. Here are the people who fit into a 1200 calorie vegan diet.

Sedentary people: According to studies, sedentary people tend to consume fewer calories and vice versa. Therefore, it is completely possible for people who are sedentary to make a vegan meal. 1200 calories are enough calories and suitable for improving their health or losing weight.

People with diabetes: People with diabetes or need to balance blood sugar are often advised by doctors to go vegan. Vegan meals can help reduce and control sugar intake. The number of excess calories can also be significantly reduced if they have a proper vegan diet.

People who want to lose weight: The body gaining weight is due to the excess calories accumulating as excess fat. To completely solve the problem, you must reduce your calorie intake. Going vegan for 1200 calories a day will help you control your calorie intake very well. If you combine it with exercise, you shall lose weight very quickly.

More suitable for women: Studies have shown that women consume fewer calories than men. That’s why the 1200 calorie vegan meal plan is a more appropriate plan for women.

Who should not follow the vegan 1200 calorie meal plan?

Besides being beneficial for many people, on the contrary, a 1200 calorie vegan meal will not be suitable for some people. With that said, vegan dishes will not contain animal foods. Therefore, it will soon lack some substances such as protein, fat, zinc, and so on.

Some people won’t go vegan because their bodies can’t accept the deficiency. Some examples would be the following types of people:

People with nutritional deficiencies: Before you follow a certain diet, see your doctor and ask for their advice. Let’s make sure you are not suffering from a nutritional deficiency. Going vegan with 1200 calories per day can make nutritional deficiencies worse.

People who are often active have high physical needs. The intake of 1200 calories per day will not be suitable for people with high physical needs. Continuous activity will consume a lot of energy and calories. This amount of calories is completely unable to meet their body’s needs.

Pregnant or lactating women. When women are pregnant and breastfeeding, that’s when their bodies need the most nutrients. A 1200-calorie vegan diet will not provide the calories or nutrients needed by both mother and baby. If you fall into this category, hear your doctor for suitable and healthy foods.

A vegan meal can have a lot of health benefits, but you should see if it’s right for you. Here are some of our analyzes to help you figure out whether or not you should go for a vegan 1200 calorie meal.

Why choose a vegan weight loss plan?

The vegan diet is one of the healthiest

According to research by nutritionists, the vegan diet is rated as the healthiest compared to other weight loss diets studied. This diet has factors related to body weight, in addition to changing the quantity of nutrients as well as the quality of nutrients in each person’s body.

In fact, if people know how to live a healthy life, they will be able to lose weight automatically. Besides, living healthy means you are improving your own quality of life and can prevent some diseases that many people often encounter. A comparison is often made between the vegan diet and the American Diabetes Association-recommended diet. What both diets have in common are helping people lose weight as well as improve their health. health. However, nutritionists also point out that these two diets have some differences:

For the vegan diet, diabetes medication was reduced by 0.96 percentage points, and for the remaining diet, it was 0.56 points lower.

When following a vegetarian diet for a certain time, they will lose 6.5 kg and in the ADA group, they will lose 3.1 kg.

In addition, when people who did not change their lipid-lowering medication followed a weight-loss diet, LDL cholesterol in the vegan group decreased by 21.2% and 10.7% in the ADA group.

The vegan diet performs well for fat loss

A recent study also showed that the process of limiting fat in each person’s diet has a great impact on excess body fat. The percentage of fat a person can lose is greater than 68% when adults are obese. This is far more beneficial than cutting the same amount of carbohydrate calories if followed by a strictly controlled diet.

This study shows that if people choose a low-carb diet, it still helps the body lose weight. However, this process mainly follows the mechanism of water weight loss or muscle mass loss, not supporting fat loss.

At that time, a low-carb diet is only suitable for those who need to lose weight quickly in a short time. For those who want to seriously lose long-term fat, it is not really suitable, just adopt a low-fat vegan diet and can enjoy carbs in the right amounts.

Vegans are the only diet group with an average BMI

This is an issue that most people wonder about and don’t really understand. This is because the fact that the average vegetarian person will not be overweight means it will be easier for you to maintain a healthy weight with diets based on foods from plants.

Several articles also reported that high protein intake and low fiber intake were most strongly associated with an increase in BMI. When following a vegan diet, the weight is easy to control and not overweight, which is caused by the density of calories in the body. A person’s stomach can hold 500 calories of vegetables, but 500 calories of meat can only fill 1/3 of your stomach. This shows that the vegan diet helps you to consume fewer calories and not go over the limit.

Weight loss boosting plant based foods

A number of studies published by nutritionists have proven that plant-based foods bring many benefits to the body. Including the ability to increase metabolism, reduce fat and at the same time support health promotion. However, to have the healthiest of vegan diets, you need to know how to choose the right foods. Here are some super vegan foods that will be the best choice for you:

  • Ginger
  • Pomelo
  • Leafy green vegetables
  • Oat
  • Turmeric
  • Linseed
  • lentils
  • Tea
  • Walnuts
  • Apple Cider Vinegar

Applying the foods on the list above to prepare dishes in the 1200 calorie vegan meal plan you will have a healthy meal and support safe weight loss.

1200 Calorie Vegan Sample Menu

Experts won’t recommend that people eat less than 1,700 calories a day. However, for those who want to lose weight quickly in just 7 days, the 1200 calorie vegetarian meal plan is the best choice you can refer to.

Vegan Weight Loss Breakfast (320 calories)

  • Oats: 1/2 cup
  • Almond milk: 0.75 cups
  • A little cinnamon
  • Berries: 1 cup
  • Flaxseed: 2 BILLION
  • Vegan Weight Loss Snacks (110 calories)
  • 1 grapefruit
  • 8 walnut halves
  • Ginger tea or substitute with green tea

Vegan Weight Loss Lunch (~390 calories)

When doing a vegan weight loss meal plan 1200 calories in lunch will not take too much time. People can simply re-eat the previous night’s food by reheating it. When cooked, you will get large amounts of whole foods such as some healthy starches, beans. It can also enhance the absorption of important nutrients in your daily diet. So if you want to save time, choose to cook twice as much food for dinner and save the rest for lunch the next day.

Vegan Weight Loss Dinner (~400 calories)

When doing a 1200 calorie vegetarian diet, dinner will need to balance out an additional 400 calories to the meals mentioned above. Thereby everyone will have a healthy 1200 calorie vegan meal plan. Learn the specific recipes to get the food full of nutrients but still support weight loss. Here are some suggested recipes that will help you have a healthy dinner:

Chili sweet potato

  • 3 green bell peppers, diced
  • 1 can tomato, grated or diced
  • 2 sweet potatoes, cubed
  • 1/2 onion, diced
  • 2 crushed garlic cloves
  • 2 cans peas, washed
  • 1 teaspoon salt
  • pepper flavor
  • 2 teaspoons fennel
  • 1 teaspoon chili powder
  • 1/2 teaspoon chili
  • 1 teaspoon oregano
  • Optional Topping: Add avocado, cilantro
  • Optional: Instant Pot (6 qt.)
  • 3/4 cup water


  • First you need to add all the prepared ingredients to a large pot or any pot suitable for the ingredients you have prepared.
  • Put the pot of mixture on the stove and let the heat to medium until you see the potatoes are soft. Cooking time is about 15-20 minutes or you can also put the pot of meat immediately and conduct high stew for 5 minutes then close the valve.
  • If you want more flavor, you can add fresh butter and cilantro.

Italian asparagus gnocchi


  • 1 can of chickpeas, drained and washed
  • 1 bunch of asparagus
  • 16 oz. vegan gnocchi, like potatoes or whole wheat
  • 2 cups frozen peas
  • 2 cups spinach, chopped
  • 3 cloves of garlic
  • 2 tons of Italian herbs
  • 0.5-1 ton of salt (depending on taste)
  • Big pan
  • Small pots for gnocchi
  • 1-2 T olive oil (optional)


  • The first step after preparing all the ingredients will be to cook the gnocchi according to the package in about 3 minutes.
  • Add 1/2 cup of water to the cut vegetables and green beans, steam for about 10-15 minutes and then drain.
  • Use a chopstick to move the vegetables to the side of the pan and make a small circle in the center of the pan. Continue adding seasonings like garlic and olive oil and use medium heat to roast for 1-2 minutes. If you don’t use oil when roasting, you just need to mix the garlic after you have cleaned it and let the vegetables drain and cook for a few minutes.
  • The next step is to mix the gnocchi and all the seasonings together to complete the desired dish for dinner in the 1200 calorie vegan meal plan.

Fajita rice bowl

  • 1.5 cups brown (or white) basmati rice, dry
  • 2 zucchini, halved and sliced
  • 1 box (8oz) mushrooms, sliced
  • 3 green bell peppers, sliced
  • 2 cans cooked peas, drained and washed
  • 1/2 onion, thinly sliced
  • Juice of 1 lemon
  • 1 tbsp chili powder
  • 1/2 ton chili powder
  • 1 tsp dill
  • 1 ton of salt
  • Optional: guacamole on top


  • Rice is prepared in packages one by one. Place vegetables and 1/4 cup water in a large saucepan then simply cover with a lid and cook over medium heat until tender.
  • The cooked vegetables are picked out and drained, then add the spices and lemon juice and start stirring. In 1 cup of prepared rice, pour 1/4 of the fajita mixture on top. If you want the dish to be more special, you can layer a layer of guacamole on top of the bowl if desired. So you’ve got an extra dish for your dinner menu.

Dieting to lose weight requires going through a process of persistently processing dishes according to the instructions to get the desired results. For those who need to lose weight fast in 1 week, a 1200 calorie vegan meal plan is the perfect choice for everyone.

Your 1200 Calorie Vegetarian Meal Plan

Once you are fully vegan, start working on the plan right away. Here’s a detailed 1200 calorie vegan meal plan that includes everything you need to know.

Important points to note in this meal plan

  • To properly and effectively execute the plan, read it before doing it. Make sure you can maintain and stick to what the plan says.
  • Talk to your doctor about this plan, and confirm with your doctor that you’re right about it. This is extremely important when you have certain diabetes or low blood pressure conditions.
  • Use skim milk of your choice. If skim milk is not available, you can use nut milk and unsweetened milk.

1200 calories vegan meal plan detailed for your week

To make your vegan meal more interesting, I will offer different dishes for 7 consecutive days. If you want a richer meal, you may pay attention to the calories and change that dish for days accordingly, and the daily calorie intake is 1200 calories.


Breakfast (296 calories)

  • 2 vegan pancakes
  • 1 tablespoon peanut butter to eat with pancakes
  • 1/4 cup blackberry smoothie

Morning snack (150 calories)

  • 2 small apples

Lunch (285 calories)

  • Chili bean soup with avocado salsa
  • A big apple

Dinner (499 calories)

  • Falafel salad with lemon-tahini sốt
  • 225ml skim milk
  • 1 orange

Total calories: 1221 calories


Breakfast (362 calories)

  • 125g Greek yogurt with oats
  • 100ml skim milk

Lunch (360 calories)

  • 2 slices of wholemeal bread served with tomatoes and avocado pate
  • 1 apple

Dinner (500 calories)

  • Mixed vegetables and bean curry
  • 125ml skim milk

Total calories: 1222 calories


Breakfast (280 calories)

  • 1 serving peanut butter and banana toast
  • 2 tablespoons pumpkin seeds

Lunch (325 calories)

  • 4 cups bean salad with vegetables

PM Snack (62 calories)

  • 2 cups of popcorn

Dinner (543 calories)

  • 1 small whole-grain pita, toasted
  • 1 cup potato curry soup
  • 1/3 cup hummus

Total calories: 1213 calories


Breakfast (296 calories)

  • 1/2 cup Quinoa and mixed oats
  • 100ml skim milk

Morning snack (30 calories)

  • 1 small apple

Lunch (309 calories)

  • 1 portion of roasted cauliflower and potato curry soup
  • 1/2 vegetable salad

PM snack (114 calories)

  • 1 orange

Dinner (472 calories)

  • Sweet Potatoes Stuffed with Hummus

Total calories: 1222 calories


Breakfast (296 calories)

  • 1 greek yogurt with nut and oats
  • 1 small apple

Lunch (325 calories)

  • 1 lunch Vegan Bistro
  • 2 tablespoons pumpkin seeds

PM snack (100 calories)

  • Vegetable salad

Dinner (487 calories)

  • 1 chickpea curry
  • 1 cup basic Quinoa
  • 1/2 cup soy milk

Total calories: 1208 calories


Breakfast (262 calories)

  • 1 portion English muffin
  • 1 greek yogurt

Lunch (308 calories)

  • Cauliflower and leek soup

PM snack (17 calories)

  • 1/2 cup hummus

Dinner (525 calories)

  • 1 Spaghetti with peanut sauce
  • 1 vegan vegetable salad
  • 125 ml skim milk

Total calories: 1211 calories


Breakfast (358 calories)

  • 2 slices toasted whole wheat bread with low sugar cherry jam
  • 1 orange

Lunch (325 calories)

  • 4 cups Green Salad with Edamame and Beets

PM snack (93 calories)

  • 2 small apples

Dinner (434 calories)

  • 1 Rainbow Veggie Spring Roll Bowl

Total calories: 1209 calories

The vegan dishes are not as bland as you might imagine. It’s varied, delicious, and interesting. You’ll get through your vegan days pretty quickly.

How Much Weight Can I Lose On A 1200 Calorie Meal Plan?

How much weight you lose when following this meal plan will depend on many factors. Mainly due to your location, body condition, activity level and age.

Most people follow a 1200 calorie low carb vegan meal plan for more than just being healthy. Many people look to vegan foods to lose weight.

Controlling your calorie intake in a day at 1200 will help you lose weight very well. The body does not have many fat or excess calories. So many people are curious, how much weight will be lost by doing a vegan 1200 calorie meal?

It is hard to say how much weight you can lose with this plan. It depends on a lot of factors. But overall, you can lose weight. In fact, how much weight you can lose will depend on a few big factors:


Your body will have different energy needs and metabolic activities at each age. Therefore, it will be challenging to determine how much weight you will lose when following a vegan diet.

Body composition

Each person has an entirely different body, so the body’s operation and energy metabolism is also completely different. Fiber may be metabolized quickly for you, but slower for others.

Activity level

Calories will be consumed when you exercise. Each person will have different exercise needs, so the calories burned are not the same. Therefore, each person will be able to lose weight depending on their activity level.

No matter how much weight you can lose, more or less, we should still care about the health of our close friends. It is unnecessary to lose weight too quickly, but to let the process happen slowly. A healthy diet should be combined with moderate physical activity. If you’re interested in going vegan, follow Kerri Ann Jennings 1200 calorie vegan meal plan. We will come up with valuable plans and share for you!

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