Regardless of the fact whether you are already a vegetarian or just decided to go meatless, a vegetarian diet comes with some fantastic benefits to the human body.
Numerous medical studies have proved that a vegetarian diet brings all the required nutrients to your body while also helping you lose some good weight.
So, as you eat primarily plant-based foods, you will have fewer chances of getting caught with health issues like diabetes, hypertension, heart disease and even certain types of cancer.
What is a Vegetarian Diet?
Let’s keep it friendly and easy- a vegetarian diet is a diet plan where you cannot eat meat, poultry, or seafood.
You may find people around turning vegetarian due to their religious beliefs, ethical issues, or even due to their reasons sometimes.
No matter the reason, going vegetarian can also help you contribute towards a better and cleaner environment. Now, that’s a cool reason to turn into a vegan.
Furthermore, various vegetarian diets can be listed in the following categories.
Lacto Vegetarian diet– You are not allowed to consume meat, poultry, or fish but dairy consumption is permitted.
Lacto-Ovo vegetarian diet- Eggs and dairy are permitted but you still cannot consume meat, poultry or fish.
Ovo-vegetarian diet- Only eggs are allowed, with the prohibition of meat, poultry, dairy, and fish.
Vegan diet– No animal or animal-based products are permitted in this diet
Flexitarian diet– A common form of vegetarian diet with occasional permission to consume meat, fish, poultry, eggs, or dairy
Food items that are allowed in a vegetarian diet
- Fruits: Apples, berries, peaches, oranges, bananas, melons, pears
- Vegetables: Leafy greens, broccoli, asparagus, tomatoes, carrots
- Grains: Quinoa, barley, rice, oats, buckwheat,
- Legumes: Lentils, beans, chickpeas, peas
- Nuts: Almonds, cashews, chestnuts, walnuts,
- Seeds: Flaxseeds, hemp seeds, and chia seeds
- Healthy fats: Coconut oil, avocados, olive oil,
- Proteins: Tempeh, tofu, seitan, nutritional yeast, spirulina, dairy products, natto
What is a 1200 calorie vegetarian meal plan?
During the 1200 calorie vegetarian meal plan, you must restrict your daily calorie consumption to 1200 calories while religiously following the vegetarian diet.
To keep the calorie count in check, it is highly recommended to include food items that are highly nutritious while staying low in calories.
Sample weekly 1200 calorie vegetarian meal plan
Day 1.
Breakfast- 1 bowl of cornflakes with 1 serving of whole-wheat toast
Snack- Granola (1 oz)
Lunch- 1 medium-sized banana, raisins, almond butter and 1 serving of grapefruit
Snack – Orange(2 nos)
Dinner- 2 servings of steamed broccoli topped with olive oil and parmesan cheese
Total calorie count for the day – 1206
Day 2.
Breakfast- Granola (2 oz)
Snack – Blueberries(2 cups)
Lunch- 1 serving of yogurt with almond and honey
Snack- 1 medium-sized kiwi
Dinner- 1 serving of spicy buttered corn
Total calories for the day – 1205
Day 3.
Breakfast- 1 serving of home fries
Snack- 1 serving of fruit salad
Lunch- Almonds (2 oz)
Snack- Oranges (2 nos)
Dinner-2 servings of garlic green beans
Total calories for the day – 1207
Day 4.
Breakfast- 2 slices of buttered toast with cinnamon
Snack- Almonds (2 oz)
Lunch-1 serving of yogurt with almonds and honey
Snack- Oranges (2 nos)
Dinner- 2 servings of steamed broccoli topped with olive oil and parmesan cheese
Total calories for the day 1212
Day 5.
Breakfast- 2 slices of plain buttered Toast
Snack –1 cup of non-fat Greek yogurt
Lunch- 1 serving of peanut butter and carrots
Snack- Granola (1 oz)
Dinner- 2 servings of green beans with crushed almonds
Total calories for the day – 1220
Day 6.
Breakfast- 2 slices of cinnamon toast
Snack- Oranges (2 nos)
Lunch- 1 serving of yogurt with almonds and honey
Snack- Blueberries (2 cups)
Dinner- 2 servings of steamed broccoli topped with olive oil and parmesan cheese
Total calories for the day – 1222
Day 7.
Breakfast- oat bran with cinnamon (2 cups)
Snack- 1 serving of red bell pepper with hummus
Lunch- Almonds (2 oz)
Snack- Blueberries (2 cups)
Dinner- 2 servings of garlic green beans
Total calories for the day – 1219
Summing it up
Even though few people have questioned the nutritional delivery of the 1200 calorie vegetarian meal, it can make your long-awaited weight loss goals achievable.
Still, medical guidance from a qualified physician is strictly recommended before you kick-start this vegetarian meal plan.
This diet plan is not advisable for people prone to specific health issues on a calorie deficit, along with those suffering from various health issues like low blood pressure, type-2 diabetes, and so on.
1200 Calorie Vegetarian Meal Plan in PDF
Day | Breakfast | Snack | Lunch | Snack | Dinner |
---|---|---|---|---|---|
1 | 1 bowl of cornflakes with 1 serving of whole-wheat toast | Granola (1 oz) | 1 medium-sized banana, raisins, almond butter and 1 serving of grapefruit | Orange(2 nos) | 2 servings of steamed broccoli topped with olive oil and parmesan cheese |
2 | Granola (2 oz) | Blueberries(2 cups) | 1 serving of yogurt with almond and honey | 1 medium-sized kiwi | 1 serving of spicy buttered corn |
3 | 1 serving of home fries | 1 serving of fruit salad | Almonds (2 oz) | Oranges (2 nos) | 2 servings of garlic green beans |
4 | 2 slices of buttered toast with cinnamon | Almonds (2 oz) | 1 serving of yogurt with almonds and honey | Oranges (2 nos) | 2 servings of steamed broccoli topped with olive oil and parmesan cheese |
5 | 2 slices of plain buttered Toast | 1 cup of non-fat Greek yogurt | 1 serving of peanut butter and carrots | Granola (1 oz) | 2 servings of green beans with crushed almonds |
6 | 2 slices of cinnamon toast | Oranges (2 nos) | 1 serving of yogurt with almonds and honey | Blueberries (2 cups) | 2 servings of steamed broccoli topped with olive oil and parmesan cheese |
7 | Oat bran with cinnamon (2 cups) | 1 serving of red bell pepper with hummus | Almonds (2 oz) | Blueberries (2 cups) | 2 servings of garlic green beans |
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