If you’re looking to switch to a vegan diet, or just want to try a vegan meal plan for a week, this 1,200-calorie plan is a great place to start.
The meals below provide plenty of protein, fiber, and healthy fats to help you feel full and satisfied all day long. Plus, they’re big on flavor, too.
Note that this meal plan does allow for some indulgences (hello, Vegan Coffee Frappuccino), but it’s still very healthy overall. It would also make a great starting point if you’re looking to lose weight while eating vegan.
Each day of the plan includes breakfast, lunch, dinner, and a snack.
Day 1
Breakfast: Vegan Blueberry Muffins with Almond Butter
Lunch: Garden Veggie Wrap with Hummus
Dinner: Black Bean Burrito Bowls
Snack: Sliced Apple with Peanut Butter
Day 2
Breakfast: Weetabix with Almond Milk and Raspberries
Lunch: Tofu, Chickpea, and Cauliflower Korma With Brown Rice
Dinner: Vegan Pizza With White Sauce, Mushrooms, Spinach, And Olives
Snack: Vegan Coffee Frappuccino (drink recipe here) or Raspberry Lime Rickey
Day 3
Breakfast: Vegan Tofu Scramble With Potatoes and Spinach
Lunch: Green Salad With Chickpeas, Cucumbers, and Tomatoes Drenched in Lemon Juice and Oil (use vegan dressing)
Dinner: BBQ Lentils And Greens
Snack: Banana and Almond Butter
Day 4
Breakfast: Vegan Blueberry Pancakes With Cashew Cream
Lunch: Leftover BBQ Lentils And Greens from Day 3 with a side of carrots and hummus or vegetable soup (such as this one) if desired. You can also toast up some whole grain bread to go with it.
Dinner: Coconut Curry With Sweet Potato Noodles
Snack: Nutritional Yeast Popcorn
Day 5
Breakfast: Steel-Cut Oats With Raspberries and Almond Milk
Lunch: Falafel Pitas With Tahini Sauce
Dinner: Vegetable and Chickpea Tagine
Snack: Trail mix (such as this one) or apple slices with peanut butter, if desired. You can also toast up some whole grain bread to go with it.
Day 6
Breakfast: Banana Bread Muffins With Peanut Butter Drizzle
Lunch: Tofu, Chickpea, and Cauliflower Korma With Brown Rice
Dinner: Vegan Pizza With White Sauce, Mushrooms, Spinach, And Olives
Snack: Sliced apple with almond butter, if desired. You can also toast up some whole grain bread to go with it.
Day 7
Breakfast: Vegan Blueberry Muffins with Almond Butter
Lunch: Garden Veggie Wrap with Hummus
Dinner: Black Bean Burrito Bowls
Snack: Nutritional yeast popcorn or sliced apple with peanut butter, if desired. You can also toast up some whole grain bread to go with it.
If you’re looking for more vegan meal ideas, check out our roundup of 20 delicious vegan dinner recipes. And if you’re looking for some healthy vegan breakfast recipes, be sure to try these 14 amazing options.
1200 Calories A Challenge
So you’ve decided to take the 1200 calorie challenge. Congratulations! This is a great way to jumpstart your weight loss journey. But before you start, there are a few things you need to know.
First of all, don’t be tempted to exceed your daily calorie limit. If you do, you may be thrown out of the challenge.
Portion sizes are also important. Ensure your plate is always half-filled with veggies, one-fourth with grains, and a quarter with lean meats or beans/legumes. You can have up to 3 glasses of water, but no more than that. We recommend using a digital weighing scale instead of measuring cups for a more accurate reading.
And finally, don’t forget to enjoy your food! 1200 calories may seem like a lot, but if you plan your meals correctly, you’ll be surprised at how many delicious and satisfying options there are. So get cooking and good luck!
How much weight will I lose if I eat 1200 calories a day?
If you eat only 1200 calories a day, theoretically you could lose 1 pound per week. That’s because 3,500 calories are equivalent to one pound of fat. It takes more than 3,500, but less than 4,000 calories to make up one pound.
However, if you have a lot of weight to lose, you may lose more than 1 pound per week. This is because your body may be using stored energy (from before you started dieting) to help you lose weight.
As with any weight loss plan, it’s important to consult with your doctor before starting a calorie-restricted diet. Your doctor can tell you what is a safe, healthy amount of weight to lose each week given your health condition and other factors.
If you eat more than 1200 calories a day, you won’t gain weight as long as the extra calories don’t cause you to regularly exceed your recommended daily calorie intake of 1,200 calories per day. If you eat more than 1,200 calories a day but keep your overall calorie intake in check by balancing the number of calories you eat with exercise, you’ll maintain your weight.
If you go on a 1200 calorie diet and don’t end up consuming less than that number daily for at least one week, then it’s likely that you will gain weight.
1200 calorie diets are popular because they are a way to restrict caloric intake while still eating food, but unless you are extremely diligent about keeping track of the calories you consume, it’s easy to go over that number without realizing it.
1200 calorie diets can also be dangerous if done for an extended period of time because they are low in both protein and fiber. These two macronutrients are essential for maintaining health, and people on 1200 calorie diets can become nutrient deficient after long periods of time.
Can you live off a 1200 calorie diet?
The answer to that question is a resounding yes, you can. In fact, if you’re looking to lose weight, a 1200 calorie diet may be just what you need.
Now, before you get too excited and start overhauling your diet plan, there are a few things you should know. First of all, a 1200 calorie diet is going to be a very weight loss-friendly diet. So, if you’re just looking to maintain your current weight and health, this may not be the way to go.
Also, a 1200 calorie diet will most likely require meal planning in order for it to work best. Fortunately, many people have been able to craft a 1200 calorie diet that is very enjoyable to eat. Finally, these diets are designed for people who are relatively fit and exercise regularly.
Before you jump into a plan to live off just 1200 calories per day, there are still some things you should know. For example, meal planning will be essential if you want your diet plan to be successful. In addition, you should be medically supervised if you have any health conditions. One last thing; these plans are for people who are fairly fit and exercise regularly. If you aren’t it may not work as well.
First of all, a 1200 calorie diet is going to be very weight-loss-friendly because it isn’t very high in calories. So, if you’re looking to maintain your current weight and health this may not be the best diet for you. Also, a 1200 calorie diet will most likely require meal planning in order to work best. Fortunately, many people have been able to craft a 1200 calorie diet that is very enjoyable to eat. Finally, these diets are designed for people who are fairly fit and exercise regularly.
If you’re ready to try out a 1200 calorie diet it is important that you speak with your doctor first. Also, be sure to do some research on popular diets like this one before you start following through with it. If done the right way, this diet can be a great way to lose weight and keep it off.