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How to adapt vegan weight loss meal plan 1200 calories: Complete powerful guide

I am a fitness trainer and housemaker. Often, people come to me to lose weight. This vegan meal plan is the best way to lose weight if you do it properly. This article is based on my experience. If you have any health issues. I suggest consulting your doctor.

What is a 1200 calories vegan meal plan for weight loss? Most people believe that having a vegan diet automatically leads to weight loss, as they link massive, heavy bodies with consuming lots of meat and dairy.

Although, many vegans think that you can still have a few spare drops on diets big in nut butter and olive oil. If you wish to lose weight, the most productive method is to decrease calories while maintaining healthy activity graphs.

A vegan diet is becoming liked and much more widely obtained worldwide, which is why its result on health and weight is being rigorously studied. Can the vegan diet be essential if your aim is weight loss? What to look for on a 1200-calorie vegan meal plan for weight loss?

Also read: 21 easy exercises to lose belly fat

This article puts light on all the critical elements of the vegan diet and offers you a 1200-calorie plant-based diet plan. Prepare to cut those extra pounds once and for all.

So we’ve arranged a meal plan that is entirely vegan and plant-based, with around 1200 calories per day. This 1200-calorie diet plan vegan is an eminent step to quick-start weight loss and set up a healthier veganism lifestyle.

What is a vegan diet?

First, it is essential to differentiate the three most general forms of a plant-based diet. When people say they’re on a plant-based diet for weight loss, it doesn’t mean they don’t have meat at all.

Plant-based diets enquire you to decrease your meat and seafood intake without necessarily removing them entirely from your diet. A vegan diet is a diet that relies on plant-based foods without putting any strict bans. A 1200-calorie plant-based diet plan is a process that centers around health rather than principles in the first place.

In contrast, vegan diets praise a lifestyle that lies on the principles of no damage to all living beings everywhere. As a result, the regular vegan diet avoids meat and seafood intake while not putting limitations on animal-based products like dairy. The vegan diet is one way ahead and prohibits all animal-based products.

This makes the vegan diet quite risky, as many foods consist of animal-based ingredients. Simultaneously, this makes the vegan diet an attractive option for people practicing losing weight. It practically removes many unhealthy, high-calorie foods by the goodness of the fact that they’re not vegan.

Moreover, an ethical urge makes a powerful motivation to stick to your diet despite the hidden cravings for hamburgers, coke, and cakes.

How can one lose weight quickly on a vegan diet?

You may plan your vegan 1200-calorie meal plan by choosing the items from the options given below:

  • Fruits, vegetables, nuts, and seeds (walnuts, cedar, chestnut, cashew, almonds, hazelnuts, pistachios, and coconut);
  • cereals and whole grains;
  • legumes (peas, beans, beans, lentils)

As you might have noticed, essential vegetarian foods are also suitable for vegans. Although banning dairy means that getting daily protein demand could worry vegans. Still, you could have enough protein from nuts, seeds, beans and legumes, lentils, and vegan meat alternatives. What holds more danger is the lack of an omega-3.

 Most people take their omega-3 fatty acids from seafood, but it is impossible for vegans. Vegans could take those essential acids from walnuts, pumpkin seeds, soybean oil, rapeseeds, and flaxseeds.

It is often believed that following a 1200-calorie vegan weight loss meal plan is a sure way to lose weight, but it is not always true. A rich mixture of processed, fatty vegan foods is coming on the market. Additionally, vegans could also have a desire for sweets, and if you eat a lot of candies, even if it’s vegan – you won’t notice the figure on your scale fall any time soon.

If weight loss is your motive, you should live a healthy caloric deficit. Is a vegan meal diet plan for 1200 calories healthy? Can your body take enough nutrients from just 1200 calories a day? Let’s check out further.

How healthy is a 1200-calorie diet plan?

USDA suggests that adult women require calories ranging from 1600 and 2000 calories per day to maintain the regular functioning of their bodies and avoid any health problems.

vegan weight loss meal plan 1200 calories

This means that 1200 calories per day are significantly below the suggested range. While this calorie restriction is likely to yield faster weight loss, you must try it with precaution.

It isn’t expected to generate a lot of problems, but it could be not enough for you to feel charged and energized, especially if you lead a physically healthy lifestyle. You could also have more cravings. So, if you observe that 1200 calories are not enough, consider increasing your calorie intake.

Who is this 1200-calorie meal plan for?

One thousand two hundred calories a day is enough for their body’s requirement, yet low enough to accelerate weight loss for many individuals. Although, your daily calorie intake depends on your current body class and activity graph. A 1200-calorie diet plan vegan is not a good option for:

  • People with nutrient inadequacy or are handling an eating disorder- for people who regulate conditions connected to diet and weight, talk with your doctor before starting a calorie-cutting diet.
  • People with high physical requirements- people who work out for muscle gain, stamina, athletes, and people with very physically challenging work possess bodies that require significant calories and nutrients the whole day.
  • Pregnant and breastfeeding women- pregnant women must always work with their doctor to go for healthy food options for themselves and their babies.

A 1200-calorie diet is often an excellent option for motionless people, women with creeper metabolisms than men, and people with diabetes or blood glucose issues (consult your doctor first).

If you are not aware of how many calories are essential for your needs and your weight loss motive, the remarkable thing to do is to keep track of your daily calorie consumption for a week or 2.

Once you have fixed your regular calorie intake, prepare a plan that decreases your daily calories by 500-1000 per day, which must help you securely and sustainably shed 1-2 pounds a week.

Overview of 1200-calorie vegan diet plan

Breakfast and lunch: The vegan 1200-calorie meal plan considers that most people would wish for quick and simple breakfasts and lunches five days a week and would have more time for cooking and experiencing vegan meals two days a week.

Smoothies and oats are the two fantastic options for quick, healthy, high-protein vegan breakfasts. We must remember that one can save time and money by opting for a recipe one likes and preparing double batches, despite trying a new recipe every morning.

Overnight oats would be kept well in the refrigerator for 3-4 days, so it’s an excellent start for the breakfast option. We have also chosen healthy, quick vegan pre-prepared meals for lunches five days a week, with two breakfasts and lunches that need more time and preparation.

Dinner: We have incorporated a week’s value of amazing dinner recipes, but not all food items may be an excellent fit for your taste. You also might not have a closet stocked with various fresh, homemade vegan dinners every week.

If you like to save time and money, have at least 3-to 4 of these recipes that are good to you, and prepare them in more significant quantities to enjoy over a couple of nights in a row.

Beverages: The most significant way to be successful on a deficient calorie diet is to have zero-calorie drinks and plenty of water.

Remaining hydrated helps you keep the body and skin healthy and thriving, decreases feelings of hunger, and helps the body absorb and take advantage of all the water-soluble nutrients in a healthy vegan diet.

To make your water more energizing, you could go for sparkling water or mix your water with fruit, mint, lemon, and other zero-calorie adding.

How to lose weight on a 1200-calorie vegan diet

It’s significant to keep in mind that having a vegan diet does not automatically result in weight loss. There’s a large amount of vegan junk food available in the market now, so as it’s labeled vegan doesn’t mean it’s healthy or will assist in weight loss. So how can one lose weight? Weight loss is a straightforward concept. It is regarded as calories in versus calories out. You wish to burn more calories than you’re taking.

To better gain this knowledge, this will impart a more in-depth focus on how weight loss functions and what you could do to make it sustainable on a vegan diet.

Beginning any diet to lose weight can be tangible, so to make life easier, I am suggesting this simple vegan meal plan for weight loss. This 1200-calorie vegan diet plan uses the research and implements it into a practical program.

7 day 1200 calories vegan weight loss meal plan

Below is a perfect sample 1200-calorie vegan diet plan made for you:

Day 1

Breakfast (296 calories)

Two vegan Pancakes with 1/4 cup of blackberries and a tablespoon of peanut butter.

A.M. Snack (150 calories)

3/4 cup edamame pods. Season with a pinch of salt.

Lunch (245 calories)

A serving of white bean & Avocado Toast with a cup of sliced cucumber.

P.M. Snack (30 calories)

A little plum

Dinner (499 calories)

A serving of falafel dish along with Lemon-Tahini topping

Totals: 1,221 calories, Fifty g protein, 137 g carbohydrates, 59 g fat.

Day 2


A bowl of peanut butter & Chia Berry Jam bread

A.M. Snack (100 calories)

1/2 cup edamame pods. Season with a pinch of salt

Lunch (360 calories)

4 cups of white bean & vegetable dish


Two mugs of Black-Bean Quinoa Buddha Bowl

Totals: 1,220 calories, Forty-eight g protein, 153 g carbohydrates, 53 g fat.

Progress is created little by little when it involves weight loss, not miles. Thus it’s a lot tougher to trace and tons easier to present.

Day 3

Breakfast (266 calories)

A serving of Peanut Butter-Banana Toast

A.M. Snack (114 calories)

Just two tablespoons of pumpkin seeds

Lunch (325 calories)

4 cups serving of tossed salad with Edamame & Beets

P.M. Snack (62 calories)

Two cups of air-popped popcorn. Don’t opt for the one with plenty of preservatives!

Dinner (446 calories)

One and a half cups of roast Cauliflower & Potato Curry Soup

A half little cooked food grain pocket bread with a ⅓ cup of humus.

Totals: 1,213 calories, Forty-nine g protein, 132 g carbohydrates, 57 g fat.

Day 4

Breakfast (296 calories)

1/3 cup Quinoa & Chia Oatmeal combines grilled with one 1/4 cups sugarless soybean milk

A.M. Snack (30 calories)

One little plum

Lunch (309 calories)

One and a half cups of roast Cauliflower & Potato Curry Soup

A half little cooked food grain pocket bread

P.M. Snack

Two tablespoons of pumpkin seeds


Stuffed Sweet Potato with hummus topping

Totals: 1,222 calories, Fifty-one g protein, 177 g carbohydrates, 40 g fat.

Day 5

Breakfast (296 calories)

Two vegetarian Pancakes with 1/4 cup of blackberries and a tablespoon of peanut butter.

Lunch (325 calories)

A serving of green groceries & hummus Sandwich

P.M. Snack

Half a mug of edamame pods along with a pinch of salt


A mug of Chickpea Curry with a cup of Basic Quinoa

Totals: 1,208 calories, Forty-four g protein, 149 g carbohydrates, and 50 g fat.

Day 6

Breakfast (262 calories)

A serving of spread & Chia Berry Jam bread

A.M. Snack (17 calories)

1/4 cup hummus with a pair of medium celery stalks, remove sticks.

Lunch (308 calories)

A serving of vegetarian eating place Lunch Box with a pair of tablespoons of pumpkin seeds.

Dinner (525 calories)

A serving of Thai pasta Squash with Peanut Sauce with a cup of vegetarian Thai Cucumber dish.

 Totals: 1,211 calories, Fifty-one g protein, 118 g carbohydrates, 65 g fat.

Day 7

Breakfast (296 calories)

Two vegetarian Pancakes with 1/4 cup of blackberries and a tablespoon of spread.

A.M. Snack (62 calories)

One medium orange

Lunch (325 calories)

4 cups serving of tossed salad with Edamame & Beets

P.M. Snack (93 calories)

Three cups of air-popped popcorn. Opt for the foremost natural ones

Dinner (434 calories)

One serving of Rainbow green groceries with egg roll

Totals: 1,209 calories, Forty-five g protein, 144 g carbohydrates, 51 g fat.

How to use this 1200-calorie vegan weight loss plan

This plan focuses on a low-fat, whole-food, plant-based diet. This suggests specializing in foods in their whole, unprocessed type like fruits, vegetables, whole grains, beans, legumes, crackers, and seeds.

 It focuses on avoiding animal products and highly processed foods, although some minimally processed foods are enclosed, like soy milk or whole-grain bread.

Whole foods are the best way to maintain a calorie deficit and promote weight loss while not having to travel hungry all the time. Whole foods are additional filling and less calorie-dense so that they fill us up while not deadly sin.

You most likely think this sounds entirely tasteless and that I hear you. Initially, I assumed a similar factor; however, the key to excellent tasting food is seasonings and sauces. We’re not feeding massive boring salads.

To make weight loss suitable, I’ve brought you the most straightforward recipes that aren’t only healthy and delicious (with the foremost unbelievable seasonings and sauces)! Meals you may expect to consume. No power is needed.

Make-ahead snacks

Snacks are simply significant on a deficient calorie diet, as they help reduce hunger cravings and put you on track.

When snacks are prepared before and included in your diet, it helps decrease food cravings and hunger that can cause unhealthy snacking. So grip your snacks seriously, and have them as a part of your daily routine.

You can also binge fruits and vegetables that have efficiently zero calories. All fruits and vegetables are not low in calories, so keep quiet- 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

When eaten raw, these fruits and vegetables, excluding dips or spreads, are high in nutrients, low in calories, and high in fiber; it shows you could replenish them freely without counting calories.

Small containers make it convenient to carry your snacks with you and fulfill a craving whenever and wherever it may trigger.


A 1200-calorie vegan meal plan for weight loss is all that you require if you wish to cut your pounds rapidly on the vegan diet. A vegan diet is eco-friendly and morally responsible, and you surely could solve particular concerns with the lack of omega-3 by following a balanced diet plan.

One thousand two hundred calories is such a low figure, so it may not be a long-term result, especially if you’re a physically energized person. In that scenario, consider increasing your calorie restriction. In such a case, it’s best to consult your physician before trying this diet plan.

A 1200-calorie-a-day diet is prepared to support healthy weight loss, and this meal plan makes it fun, filling every day with fresh, energetic, healthy, delicious vegan food.

Even better, once you achieve your set weight, you will have learned a variety of vegan recipes, cooking techniques, and portion control that will help you cook and eat in a healthy way that puts the weight off. It’s the best way to quick-start a healthier vegan lifestyle.

Frequently Asked Questions

  1. How much weight can you lose on a 1200-calorie diet in a week?

    One can lose 1 to 1.5 pounds a week on a 1200-calorie diet.

  2. How can a vegan lose weight fast?

    Vegans don’t consume meat, fish, eggs, or dairy products. They consume items like fresh fruits and vegetables, beans and legumes, plant-based milks, other non dairy products, and meat alternatives, which helps them lose weight fast.

  3. How many calories should a vegan eat to lose weight?

    A 1200-calorie diet plan is suitable for a vegan to lose weight.

  4. How much weight can you lose on a vegan diet in a month?

    One can lose up to two and three pounds a week, which means one can lose around 8 to 12 pounds on a vegan diet in a month.

Shashi Arora
Shashi Arorahttps://www.trickyedu.com
Hello Friends, Shashi here. I am a Fitness trainer, reader, and writer. A long year back, I completed my diploma in nutrition and health. I hope, you are enjoying my health and fitness experience, sharing on trickyedu health's category.


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