Vegetarian Meal Plan 1200 Calorie weight loss

7-Day Vegetarian Meal Plan: 1200 Calories

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Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day 1200 calories vegetarian meal plan makes it easy to eat meat-free and lose weight. Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.

Don't Miss: The Best 1200 calories Vegetarian Meal Plan

In this 1200 calories vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied-not starved-while cutting calories. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts, help to keep you feeling energized all day long (get our list of Best Vegetarian Protein Foods to Eat). Coupled this healthy plant-based meal plan with daily exercise and you're on track to lose a 1 to 2 pounds per week.

n this 1200 calories weight-loss meal plan, 7 days of healthy meals and snacks were carefully chosen by a Registered Dietitian to help you feel full, energized and satisfied while losing weight. High fiber foods, like whole grains, fruits and vegetables, as well as satisfying lean protein will help keep you from feeling hungry. What's more, the recipes are quick, easy to prepare and use regular everyday food, so you won't break the bank doing your grocery shopping.

Couple this healthy meal plan with daily exercise and you're on track to lose a healthy 1 to 2 pounds per week. With the meal planning already complete, all that's left to do is get started! Once you conquer this weekly meal plan, challenge yourself to follow our Simple 1,200 Calories Meal Plan for the month.

If a 1200 calories diet is too low for you, see our other weight-loss meal plans at 1,500, 1,600, 1,800 and 2,000 calories.

How to Meal Prep Your Week of Meals:

Do these simple steps at the beginning of the week to make the busy work days easier. And don't miss the extra meal-prep notes throughout the plan!

1. Meal prep the Lemon-Roasted Vegetable Hummus Bowls to have ready for a grab-and-go lunch on Days 2 through 5. Pack up in air-tight meal-prep containers to keep fresh for the week.
2. Make 2 hard-boiled vegetable to have as snacks this week. Store in an air-tight reusable bag to keep fresh.

What To Eat When On The 1200 Calories Diet

The weight loss 1200 calories diet plan requires careful consideration of the amount and nature of foods to be consumed to fulfill the nutritional requirements. If you want to follow the 1200 calories plan for a month or 7 days, you need to alter the basic diet plan with the following general considerations.

• Consume more fruits and vegetables as they are low in calories and carbohydrates and high in fiber and vitamins when compared to other foods Vegetables, such as cucumber, mushrooms, carrots, tomatoes, beets, asparagus, peppers, and leafy greens, and fruits, such as bananas, plums, cherries, grapes, apples, and peaches are some of the healthy options.
• Choose complex carbohydrates over simple ones. Consume whole-grain bread and pasta, bran, etc., that will keep you full for a longer time as they are digested slowly and have a low glycemic index.
• Consuming a good amount of protein is extremely vital for maintaining lean tissue and burning fat. It increases satiety and induces thermogenesis that promotes more energy expenditure. Consume lentils, beans, soy, mushrooms, tofu, fish, turkey, chicken breast, and lean cuts of beef.
• Consume high-protein snacks like yogurt granola bowl, roasted peanuts, and baked beans to increase satiety and control hunger pangs.
• Having a healthy protein-rich breakfast within 1200 calories is an effective way to improve satiety, decrease binging on unhealthy snacks, and improve metabolic rate diet.

Day 1(1200 calories)

Breakfast (310 calories)

• 3/4 cup oatmeal cooked in 1 1/2 cup water
• 1/3 cup raspberries

Top oatmeal with raspberries and a pinch of cinnamon.

A.M. Snack (95 calories)

• 1 medium apple

Lunch (345 calories)

• 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (80 calories)

• 1/2 cup nonfat plain Greek yogurt
• 1/4 cup sliced strawberries

Dinner (394 calories)

• 1 serving Mushroom-Quinoa Veggie Burgers with Special Sauce

Daily Totals: 1,224 calories, 45 g protein, 173 g carbohydrates, 33 g fiber, 43 g fat, 1,269 mg sodium.

Day 2

Breakfast (211 calories)

• 1 serving Baked Banana-Nut Oatmeal Cups
• 1 clementine

A.M. Snack (116 calories)

• 1/4 cup raspberries
• 3/4 cup nonfat plain Greek yogurt

Lunch (360 calories)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (105 calories)

• 1 medium banana

Dinner (422 calories)

• 1 serving Butternut Squash & Black Bean Tostadas

Daily Totals: 1,214 calories, 51 g protein, 163 g carbohydrates, 32 g fiber, 47 g fat, 1,317 mg sodium.

Day 3

Breakfast (271 calories)

• 1 serving Baked Banana-Nut Oatmeal Cups
• 1 medium apple

A.M. Snack (78 calories)

• 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (120 calories)

• 2/3 cup nonfat plain Greek yogurt
• 1/2 cup raspberries

Dinner (380 calories)

• 1 serving One-Pot Tomato Bail Pasta topped with 2 Tbsp. shredded Parmesan cheese

Daily Totals: 1,208 calories, 55 g protein, 160 g carbohydrates, 32 g fiber, 45 g fat, 1,478 mg sodium.

Day 4

Breakfast (271 calories)

• 1 serving Baked Banana-Nut Oatmeal Cups
• 1 medium apple

A.M. Snack (78 calories)

• 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (101 calories)

• 1/2 cup nonfat plain Greek yogurt
• 1 clementines

Dinner (405 calories)

• 1 serving Stuffed Potatoes with Salsa & Beans topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream

Daily Totals: 1,215 calories, 49 g protein, 162 g carbohydrates, 32 g fiber, 46 g fat, 1,349 mg sodium.

Day 5

Breakfast (306 calories)

• 1 serving Avocado-Egg Toast
• 1 clementine

A.M. Snack (32 calories)

• 1/2 cup raspberries

Lunch (360 calories)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (95 calories)

• 1 medium apple

Dinner (428 calories)

• 1 serving Vegetarian Tikka Masala
• 3/4 cup cooked brown rice

Daily Totals: 1,221 calories, 47 g protein, 155 g carbohydrates, 35 g fiber, 53 g fat, 1,203 mg sodium.

Day 6

Breakfast (310 calories)

• 3/4 cup oatmeal cooked in 1 1/2 cup water
• 1/3 cup raspberries

Top oatmeal with raspberries and a pinch of cinnamon.

A.M. Snack (115 calories)

• 3/4 cup cucumber slices
• 1/4 cup hummus

Lunch (345 calories)

• 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (95 calories)

• 1 medium apple

Dinner (360 calories)

• 1 serving Beefless Vegan Tacos

Daily Totals: 1,225 calories, 44 g protein, 165 g carbohydrates, 35 g fiber, 49 g fat, 1,417 mg sodium.

Day 7

Breakfast (322 calories)

• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 1 Tbsp. chopped walnuts

A.M. Snack (95 calories)

• 1 medium apple

Lunch (345 calories)

• 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (78 calories)

• 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Dinner (401 calories)

• 1 serving Curried Chickpea Stew

Daily Totals: 1,211 calories, 67 g protein, 138 g carbohydrates, 31 g fiber, 46 g fat, 1,625 mg sodium.

Additional exercises for better results in you program

because this exercises we get more results on your desires. 

Increase exercise intensity 

If you want to keep seeing results in your fat-burning programme, you must keep increasing the intensity. This isn’t the same as increasing your effort, because as you get fitter, your body will be able to cope with increasing demands. If you rest on your laurels, the benefits will begin to tail off.

Keep moving to weight loss

Maximise your daily fat burning or weight loss by moving! Researchers at the Mayo Clinic have found that leaner people tend to stand and move more than overweight people in normal daily life. Their ‘non-exercise activity thermogenesis’ (NEAT) was as much as 350 calories higher each day. So don't just sit there, wiggle your toes, shake a leg, get up regularly and move your body.

Here are some typical calorie burns for a number of activities. Bear in mind these values will differ from individual to individual are intended as a rough guide:

Typical calorie expenditure	9 stone (57kg) woman	11 stone (70kg) man
Running (calories per hour at 8-minute mile pace)	720	913
Swimming (calories per hour for continuous laps)	630	730
Uphill walking at a 10 per cent gradient (calories per hour)	590	694
Rowing (calories per hour at a moderate pace)	540	611
Cycling (calories per hour at 12-14 mph pace)	500	584
Jogging (calories per hour at 12-minute mile pace)	440	511
Walking (calories per hour at 15-minute mile pace)	252	365

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