Veganism is becoming increasingly popular and much more widely accepted all over the world, which is why its effect on health and weight is being thoroughly studied. Can the vegan diet be effective if your goal is weight loss? What to expect on a vegan diet for weight loss? This article throws light on all the key aspects of the vegan diet and offers you a 1200 calories vegan weight loss meal plan. Prepare to shed those pesky pounds once and for all!
What Is The Vegan Diet?
First of all, it is vital to distinguish the three most widespread forms of a plant-based diet. When people claim they’re following a plant-based diet for weight loss, it doesn’t mean they don’t eat meat at all. Plant-based diet asks you to reduce your meat and seafood consumption without necessarily excluding them completely from your menu. This is a diet that emphasizes plant-based foods while not imposing any strict bans. Plant-based diet is an approach with a focus on health rather than ethics in the first place.
By contrast, vegetarian and vegan diets tout a lifestyle based on the principles of no harm towards all living beings around you. As a consequence, the standard vegetarian diet bans the consumption of meat and seafood while not imposing limits on animal-based products like dairy. The vegan diet goes further and bans all animal-based products. This makes the vegan diet quite tricky to follow since a lot of foods contain animal-based ingredients. At the same time, this makes the vegan diet an interesting option for people who are trying to lose weight, since it practically excludes many unhealthy, high calorie foods by virtue of the simple fact that they’re not vegan. Plus, an ethical impulse makes a powerful motivation to stick to your diet despite the pull of hamburgers and chocolate cakes.
Read More: The Vegan Diet: How It Works, What To Eat, The Benefits
How Can You Lose Weight Quickly On A Vegan Diet?
You can create your own vegan meal plan by selecting the products from the categories below (2, 3, 6):
- all fruits and vegetables
- nuts and seeds (walnuts, cedar, chestnut, cashew, almonds, hazelnuts, Brazil nuts, macadamias, pistachios and coconut);
- cereals and whole grains;
- legumes (peas, beans, beans, lentils)
As you can see, basic vegetarian foods are suitable for vegans as well. However, the prohibition of dairy means that reaching daily protein requirement can be a concern for vegans. Still, you can get enough protein from nuts, seeds, beans and legumes, tempeh and tofu, lentils and vegan meat substitutes. What poses more risk is an omega-3 deficit. Most people get their omega-3 fatty acids from seafood, but it is off the table for vegans. Vegans can get those essential acids from walnuts, pumpkin seeds, soybean oil, rapeseeds, and flaxseeds.
It is often thought that going on a vegan diet is a surefire way to lose weight, but it is not exactly true. There is a rich assortment of processed, fatty vegan foods emerging on the market. Plus, vegans can have a sweet tooth as well, and if you eat tons of candy, even if it’s vegan – you won’t see the number on your scale drop any time soon (4).
If weight loss is your goal, you should sustain a healthy caloric deficit. Is a vegan weight loss meal plan for 1200 calories healthy? Can your body get enough nutrients from just 1200 calories a day? Let’s find out.
How Healthy Is A 1200-Calorie Diet?
USDA claims that adult women need between 1600 and 2000 calories per day to sustain the basic functioning of their bodies and avoid any health issues (5). This means that 1200 calories per day is significantly below the recommended range. While this calorie limit is likely to produce faster weight loss, you should approach it with caution. It isn’t likely to trigger a lot of problems, but it might be not enough for you to feel active and energized, especially if you lead a physically active lifestyle. Also, you may have more hunger cravings. So, if you feel like 1200 calories is not enough, consider upping your calorie intake.
Vegan Weight Loss Meal Plan 1200 Calories
Here’s a perfect sample vegan weight loss 1200-calorie meal plan made for you by EatingWell (1):
Day 1
- Breakfast (296 calories)
- 2 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 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 Salad with Lemon-Tahini Dressing
- Daily Totals: 1,221 calories, 50 g protein, 137 g carbohydrates, 59 g fat.
Day 2
- Breakfast (262 calories)
- A serving of Peanut Butter & Chia Berry Jam English Muffin
- A.M. Snack (100 calories)
- 1/2 cup edamame pods. Season with a pinch of salt
- Lunch (360 calories)
- 4 cups of White Bean & Veggie Salad
- Dinner (500 calories)
- 2 cups of Black-Bean Quinoa Buddha Bowl
- Daily Totals: 1,220 calories, 48 g protein, 153 g carbohydrates, 53 g fat.
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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 Green Salad with Edamame & Beets
- P.M. Snack (62 calories)
- 2 cups of air-popped popcorn. Just don’t choose the one with a ton of preservatives!
- Dinner (446 calories)
- One and a half cups of Roasted Cauliflower & Potato Curry Soup
- A half of small toasted whole-wheat pita with a ⅓ cup of hummus.
- Daily Totals: 1,213 calories, 49 g protein, 132 g carbohydrates, 57 g fat.
Day 4
- Breakfast (296 calories)
- 1/3 cup Quinoa & Chia Oatmeal Mix cooked with 1 1/4 cups unsweetened soymilk
- A.M. Snack (30 calories)
- One little plum
- Lunch (309 calories)
- 1 and a half cups Roasted Cauliflower & Potato Curry Soup
- A half of small toasted whole-wheat pita
- P.M. Snack (114 calories)
- Two tablespoons of pumpkin seeds
- Dinner (472 calories)
- A serving of Stuffed Sweet Potato with Hummus Dressing
- Daily Totals: 1,222 calories, 51 g protein, 177 g carbohydrates, 40 g fat.
Day 5
- Breakfast (296 calories)
- 2 Vegan Pancakes with 1/4 cup of blackberries, and a tablespoon of peanut butter.
- Lunch (325 calories)
- A serving of Veggie & Hummus Sandwich
- P.M. Snack (100 calories)
- Half a cup of edamame pods. Season with a pinch of salt
- Dinner (487 calories)
- A cup of Chickpea Curry with a cup of Basic Quinoa
- Daily Totals: 1,208 calories, 44 g protein, 149 g carbohydrates, 50 g fat.
Day 6
- Breakfast (262 calories)
- A serving of Peanut Butter & Chia Berry Jam English Muffin
- A.M. Snack (17 calories)
- 1/4 cup hummus with 2 medium celery stalks, cut into sticks.
- Lunch (308 calories)
- A serving of Vegan Bistro Lunch Box with 2 tablespoons of pumpkin seeds.
- Dinner (525 calories)
- A serving of Thai Spaghetti Squash with Peanut Sauce with a cup of Vegan Thai Cucumber Salad.
- Daily Totals: 1,211 calories, 51 g protein, 118 g carbohydrates, 65 g fat.
Day 7
- Breakfast (296 calories)
- 2 Vegan Pancakes with 1/4 cup of blackberries, and a tablespoon of peanut butter.
- A.M. Snack (62 calories)
- One medium orange
- Lunch (325 calories)
- 4 cups serving of Green Salad with Edamame & Beets
- P.M. Snack (93 calories)
- 3 cups of air-popped popcorn. Choose the most natural ones!
- Dinner (434 calories)
- One serving of Rainbow Veggie Spring Roll Bowl
- Daily Totals: 1,209 calories, 45 g protein, 144 g carbohydrates, 51 g fat.
Final Thought
To sum up, a vegan weight loss meal plan 1200 calories is what you need if you want to shed your pounds quickly on the vegan diet. Vegan diet is eco-friendly and ethically responsible, and you certainly can solve particular issues with omega-3 deficit by following a balanced diet plan. 1200 calories is quite a low number, so it might not turn out to be a long-term solution, especially if you’re a physically active person. In that case, consider upping your calorie limit. In any case, it’s best to consult your doctor before trying this dietary plan.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility.
SOURCES:
- 7-Day Vegan Meal Plan: 1,200 Calories (2019, eatingwell.com)
- A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. (2006, ncbi.nlm.nih.gov)
- A multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO study. (2013, ncbi.nlm.nih.gov)
- Low glycemic index vegan or low-calorie weight loss diets for women with polycystic ovary syndrome: a randomized controlled feasibility study. (2014, ncbi.nlm.nih.gov)
- The 2015–2020 Dietary Guidelines for Americans (2015, choosemyplate.gov)
- Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. (2017, ncbi.nlm.nih.gov)
