More and more people are becoming vegetarians these days for numerous reasons. For some, it’s an ethical decision, for many – a choice to improve their health and lose weight. There are quite a few variations of the vegetarian diet, some quite restrictive, others less so. One common item though is the elimination of meat, fish, and poultry from one’s diet. If you’ve chosen to stick to this approach, you might be wondering about the calorie intake needed for efficient weight loss. Can 1200 calories on a vegetarian diet provide all essential nutrients and spare you from hunger cravings? Read this article to find out all you need to know to successfully melt your excess fat by following a vegetarian weight loss meal plan for 1200 calories.
1200 Calorie Diet For Weight Loss
Before looking through the vegetarian diet plan, let’s consider the basics of a healthy diet and the calorie limits considered appropriate for healthy and steady weight loss.
Basically, a healthy diet is a diet that delivers to your body all nutrients and macroelements it needs to perform basic functions and resist infections. Whether your aim is weight loss or not, a healthy diet is a must if you want your body to work flawlessly. A balanced diet is a barrier to various diseases and infections, it in effect creates a shield that protects your body. Not surprisingly, scientists have excessively studied the benefits of a healthy diet on the human body. The results of their research showed that a balanced diet was strongly linked to the reduction of obesity, as well as the decreased risk of chronic diseases tied to obesity, such as cardiovascular disease, diabetes, high blood pressure, and cancer (4, 3).
Now, let’s consider whether 1200 calories per day is a viable number. USDA claims that adult women need between 1600 and 2000 calories per day in order to sustain the basic functioning of the body, maintain good immunity, and avoid any kinds of nutrient deficiencies (5). 1200 calories is significantly lower than the recommended range. This places additional risks on you if you decide to maintain this number of calories. Particularly this means you might feel tired, experience hunger cravings, and physical training might be quite difficult. So, it’s better to consult your doctor before trying a vegetarian weight loss meal plan for 1200 calories.
Read More: How To Stay On A Diet: Simple Tips And Tricks To Help Keep You Committed To Your Diet
What Do Vegetarians Eat?
Fruits and vegetables should be your main foods for weight loss. Nuts, legumes, whole grains, and protein should all be part of your everyday menu as well (5). Indeed, it is crucial to avoid highly processed and deep-fried foods, sugary drinks, fast food, sweets, packaged juice, and other unhealthy products bringing no benefits and even harm to your body.
As you already know, vegetarians avoid the consumption of meat, fish, and poultry. Some vegetarians avoid eggs, honey, and other animal-based products, but mostly the limitations are concerned with three basic elements. Meat, fish, and poultry are all sources of protein and fat. Therefore, if you decide to stick to this diet, it is crucial to consume more plant-based sources of protein and healthy fat like beans, tofu, quinoa, and avocado.
Vegetarian Food List
- Vegetables: kale, spinach, Swiss chard, collard greens, sweet potatoes, asparagus, bell peppers, broccoli, and others.
- Fruits: strawberries, blueberries, watermelon, apples, grapes, bananas, grapefruit, oranges, and others.
- Whole grains (6): quinoa, farro, brown rice, whole-wheat bread, whole-wheat pasta, and others.
- Nuts (2). walnuts, almonds, macadamia nuts, cashew nuts, and others.
- Seeds: flaxseed, chia seeds, hemp seeds, and others.
- Beans and lentils
- Healthy fats and oils like olive and avocado
- Dairy and eggs (depending on personal choice)
- Coffee
- Tea
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Vegetarian Diet Plan For Weight Loss
Here is a sample vegetarian weight loss meal plan for 1200 calories from EatingWell (1).
Vegetarian Weight loss Meal Plan For 1200 Calories: Day 1
Breakfast (310 calories)
Top 3/4 cup oatmeal cooked in 1 1/2 cup water with 1/3 cup of raspberries and a pinch of cinnamon, and you’re ready.
A.M. Snack (95 calories)
One delicious apple.
Lunch (345 calories)
A serving of Whole-Wheat Veggie Wrap will provide you with energy till dinner.
P.M. Snack (80 calories)
Add ¼ cup of sliced strawberries in a 1/2 cup nonfat plain Greek yogurt.
Dinner (394 calories)
A serving of Mushroom-Quinoa Veggie Burgers with Special Sauce will make your nutritious and filling dinner.
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)
A serving of Baked Banana-Nut Oatmeal Cups with a clementine for a perfect start of the day.
A.M. Snack (116 calories)
3/4 cup nonfat plain Greek yogurt and ¼ cup of raspberries.
Lunch (360 calories)
A serving of Lemon-Roasted Vegetable Hummus Bowls for a magnificent lunch.
P.M. Snack (174 calories)
Get your 2 Peanut-Butter Energy Balls to recharge in the middle of the busy day.
Dinner (422 calories)
A serving of Butternut Squash & Black Bean Tostadas for an ideal end of your day.
Daily Totals: 1,214 calories, 51 g protein, 163 g carbohydrates, 32 g fiber, 47 g fat, 1,317 mg sodium.
Vegetarian Weight loss Meal Plan For 1200 Calories: Day 3
Breakfast (271 calories)
Combine a serving of Baked Banana-Nut Oatmeal Cups with an apple for a sweet and healthy start of the day.
A.M. Snack (78 calories)
Get a hard-boiled egg seasoned with a pinch each of salt and pepper
Lunch (360 calories)
A serving of Lemon-Roasted Vegetable Hummus Bowls for a spicy and tasty lunch.
P.M. Snack (120 calories)
1/2 cup raspberries
Dinner (380 calories)
A of serving One-Pot Tomato Basil Pasta topped with 2 Tbsp. shredded Parmesan cheese for an Italian-style dinner.
Evening Snack (174 calories)
Two Peanut-Butter Energy Balls
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)
A serving of Baked Banana-Nut Oatmeal Cups with an apple.
A.M. Snack (78 calories)
A hard-boiled egg seasoned with a pinch each of salt and pepper
Lunch (360 calories)
A serving of Lemon-Roasted Vegetable Hummus Bowls
P.M. Snack (101 calories)
1 clementine
Dinner (405 calories)
A serving of Stuffed Potatoes with Salsa & Beans topped with 2 tbsp. shredded Cheddar Cheese and 1 tbsp. sour cream for a perfect dinner.
Evening Snack (174 calories)
Two Peanut-Butter Energy Balls
Daily Totals: 1,215 calories, 49 g protein, 162 g carbohydrates, 32 g fiber, 46 g fat, 1,349 mg sodium.
Read More: Best Dried Fruit For Weight Loss: Can These Healthy Snacks Keep Hunger At Bay?
Vegetarian Weight loss Meal Plan For 1200 Calories: Day 5
Breakfast (306 calories)
A serving of Avocado-Egg Toast with a clementine for a nutritious breakfast.
A.M. Snack (32 calories)
1/2 cup raspberries
Lunch (360 calories)
A serving of Lemon-Roasted Vegetable Hummus Bowls
P.M. Snack (95 calories)
One medium apple
Dinner (428 calories)
A serving of Vegetarian Tikka Masala with 3/4 cup cooked brown rice for a wonderful dinner.
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 topped with 1/3 cup of raspberries and a pinch of cinnamon.
A.M. Snack (95 calories)
One apple
Lunch (345 calories)
A serving of Whole-Wheat Veggie Wrap
P.M. Snack (174 calories)
Two Peanut-Butter Energy Balls to refill your energy stores.
Dinner (360 calories)
One serving Beefless Vegan Tacos for a perfect vegan dinner.
Daily Totals: 1,225 calories, 44 g protein, 165 g carbohydrates, 35 g fiber, 49 g fat, 1,417 mg sodium.
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Vegetarian Weight loss Meal Plan For 1200 Calories: Day 7
Breakfast (322 calories)
1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water. Top your oatmeal with half of an apple diced, and one tablespoon of chopped walnuts.
A.M. Snack (95 calories)
One apple
Lunch (345 calories)
One serving of Whole-Wheat Veggie Wrap
P.M. Snack (78 calories)
One hard-boiled egg seasoned with a pinch of salt and pepper
Dinner (401 calories)
One serving of Curried Chickpea Stew for a magnificent dinner.
Daily Totals: 1,211 calories, 67 g protein, 138 g carbohydrates, 31 g fiber, 46 g fat, 1,625 mg sodium.
Final Thought
Is the vegetarian weight loss plan effective? Indeed it is! The vegetarian diet is one of the most effective and popular out there, and you shouldn’t skip the opportunity to try it. However, if you feel like a 1200 calorie diet is not enough for you, you can certainly increase your calorie intake to meet the recommended range. Consult your doctor before embarking on this diet to be sure.
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. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- 7-Day Vegetarian Meal Plan: 1,200 Calories (2020, eatingwell.com)
- Almond consumption and cardiovascular risk factors in adults with prediabetes (2010, ncbi.nlm.nih.gov)
- Healthy lifestyle factors in the primary prevention of coronary heart disease among men: benefits among users and nonusers of lipid-lowering and antihypertensive medications (2006, ncbi.nlm.nih.gov)
- Preventing cancer, cardiovascular disease, and diabetes: a common agenda for the American Cancer Society, the American Diabetes Association, and the American Heart Association (2004, ncbi.nlm.nih.gov)
- The 2015–2020 Dietary Guidelines for Americans ( 2015, choosemyplate.gov)
- Whole grain intake and cardiovascular disease: a meta-analysis (2008, ncbi.nlm.nih.gov)
