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.
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
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.
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Here is a sample vegetarian weight loss meal plan for 1200 calories from EatingWell (1).
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.
One delicious apple.
A serving of Whole-Wheat Veggie Wrap will provide you with energy till dinner.
Add ¼ cup of sliced strawberries in a 1/2 cup nonfat plain Greek yogurt.
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.
A serving of Baked Banana-Nut Oatmeal Cups with a clementine for a perfect start of the day.
3/4 cup nonfat plain Greek yogurt and ¼ cup of raspberries.
A serving of Lemon-Roasted Vegetable Hummus Bowls for a magnificent lunch.
Get your 2 Peanut-Butter Energy Balls to recharge in the middle of the busy day.
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.
Combine a serving of Baked Banana-Nut Oatmeal Cups with an apple for a sweet and healthy start of the day.
Get a hard-boiled egg seasoned with a pinch each of salt and pepper
A serving of Lemon-Roasted Vegetable Hummus Bowls for a spicy and tasty lunch.
1/2 cup raspberries
A of serving One-Pot Tomato Basil Pasta topped with 2 Tbsp. shredded Parmesan cheese for an Italian-style dinner.
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.
A serving of Baked Banana-Nut Oatmeal Cups with an apple.
A hard-boiled egg seasoned with a pinch each of salt and pepper
A serving of Lemon-Roasted Vegetable Hummus Bowls
1 clementine
A serving of Stuffed Potatoes with Salsa & Beans topped with 2 tbsp. shredded Cheddar Cheese and 1 tbsp. sour cream for a perfect dinner.
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.
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A serving of Avocado-Egg Toast with a clementine for a nutritious breakfast.
1/2 cup raspberries
A serving of Lemon-Roasted Vegetable Hummus Bowls
One medium apple
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.
3/4 cup oatmeal cooked in 1 1/2 cup water topped with 1/3 cup of raspberries and a pinch of cinnamon.
One apple
A serving of Whole-Wheat Veggie Wrap
Two Peanut-Butter Energy Balls to refill your energy stores.
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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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.
One apple
One serving of Whole-Wheat Veggie Wrap
One hard-boiled egg seasoned with a pinch of salt and pepper
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.
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.
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!