Vegan Weight Loss Meal Plan

1200 calorie vegan diet: plant-based menu that is simple to follow, healthy, and cost-effective.

This 1200 calorie vegan plant-based diet is designed for women wanting to lean down. Vegan dieting is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Lose a healthy 1 to 2 pounds per week with this vegan-friendly diet.

The Guidelines

Vegan Diet Guidelines

This 1200 calorie vegan diet is designed to help you jumpstart your weight loss. This menu is not appropriate for every person, and many people need more than 1200 calories a day to lose weight safely. Use this meal plan as a simple guide to learn basic meal-prep, planning and healthy vegan recipes. If you have any health concerns about starting a low-calorie diet, please consult with a physician.

1200 is the lowest intake of calories that you can eat and meet your nutrient needs through food when planned appropriately. Supplementation may be a good choice to ensure you are reaching all your nutrient needs.

Going vegan can be a healthy approach to eating. Research has found that cutting back on animal products and eating more beans, whole grains, fruits, veggies, nuts, and seeds is associated with a decreased risk of diabetes, heart disease and certain types of cancer.

Your Basic Caloric Needs

Your diet should be individualized, and we strongly encourage you to use the calorie needs calculator to determine your specific caloric requirements before starting.

Your Goals

Nutrition is the cornerstone of weight loss success. Eating nutrient-dense foods will help you feel full longer and ensure your body is getting everything it needs for optimum health.

A vegan diet may provide further weight loss benefits. By cutting out meat and processed foods, you can consume more carbs and fiber-rich foods, making you feel full throughout the day and leading to lower calorie intake. After all, vegans are less likely to suffer from obesity and hypertension.

If you are looking to lose weight, portion control is a must. These three kitchen necessities can help you pre-plan and keep track of how much you’re eating, saving you from unnecessary calories. You will need measuring cups, measuring spoons, and a kitchen scale.

Weight lifting and exercise can work to keep your metabolic rate elevated; you just want to increase calories accordingly. We have plenty of easy workout ideas that will fit within your schedule.

Sample Menu

Vegan Diet

Here is a sample vegan weight loss menu. We will also show you how many calories and macronutrients are in each low-calorie recipe, so it’s easy to swap out items based on what is best for your schedule.

  Protein (g) Fats (g) Carb (g) Calories
Breakfast: Cereal: POST Raisin Bran 21.12 8.12 64.2 378.13

1.50 cup (367.5 grams) -- Soy milk, fluid

1 cup (1 NLEA serving) (59 grams) -- Cereals ready-to-eat; KRAFT, POST Raisin Bran Cereal

Lunch: Burger: Veggie 16.61 4.13 28.78 208.13

1 patty (71 grams) -- WORTHINGTON FOODS, MORNINGSTAR FARMS GARDEN VEGGIE PATTIES, frozen

1 roll (43 grams) -- Rolls, hamburger or hotdog, reduced-calorie

2 tsp or 1 packet (10 grams) -- Mustard, prepared, yellow

Snack: Oranges: raw 1.73 0.22 21.62 172.96

2 large (3-1/16" dia.) (184 grams) -- Oranges, raw, all commercial varieties

Dinner: Sesame Beans 23.1 10.82 45.38 365.42

2 tbsp (18 grams) -- Seeds, sesame seeds, whole, dried.

0.25 100 grams (25 grams) -- Cheese food, imitation.

1 tsp (4.9 grams) -- Alcoholic beverages, wine, cooking.

1 tbsp (18 grams) -- Soy sauce made from soy and wheat, low sodium.

1 cup (256 grams) -- Beans, kidney, all types, mature seeds, canned.

Preparation Instruction:

Add kidney beans, onion, soy sauce and wine in a medium saucepan. Gently mix the contents. Cover, and then simmer for 5 minutes or until all the moisture is absorbed. Sprinkle cheese and toasted sesame seed on top and serve hot.

PM Snack: Carrots, baby, raw 0.48 0.1 6.18 78.75

15 large (75 grams) -- Carrots, baby, raw

TOTAL 63.04 23.39 166.16 1203.39

DAILY SHOPPING LIST

  • 2 tsp or 1 packet (10 grams) -- Mustard, prepared, yellow
  • 1 cup (1 NLEA serving) (59 grams) -- Cereals ready-to-eat; KRAFT, POST Raisin Bran Cereal
  • 1 large (3-1/16" dia.) (184 grams) -- Oranges, raw, all commercial varieties
  • 5 large (75 grams) -- Carrots, baby, raw
  • 2 tbsp (18 grams) -- Seeds, sesame seeds, whole, dried
  • 1 cup (256 grams) -- Beans, kidney, all types, mature seeds, canned.
  • 1.5 cups (367.5 grams) -- Soy milk, fluid
  • 1 tbsp (18 grams) -- Soy sauce made from soy and wheat, low sodium
  • 1 roll (43 grams) -- Rolls, hamburger or hotdog, reduced-calorie
  • 1 patty (71 grams) -- WORTHINGTON FOODS, MORNINGSTAR FARMS GARDEN VEGGIE PATTIES, frozen
  • 1 tsp (4.9 grams) -- Alcoholic beverages, wine, cooking
  • 0.25 100 grams (25 grams) -- Cheese food, imitation

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