1200 Calorie Vegetarian Meal Plan

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.

Cornflakes

1200 Calorie Vegetarian Meal Plan – Cornflakes

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.

1200 Calorie Vegetarian Meal Plan

Yogurt almond

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.

1200 Calorie Vegetarian Meal Plan – Cinnamon toast

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.

peanut butter

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.

Oatbran

Oatbran

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

DayBreakfastSnackLunchSnackDinner
11 bowl of cornflakes with 1 serving of whole-wheat toastGranola (1 oz)1 medium-sized banana, raisins, almond butter and 1 serving of grapefruitOrange(2 nos)2 servings of steamed broccoli topped with olive oil and parmesan cheese
2Granola (2 oz)Blueberries(2 cups)1 serving of yogurt with almond and honey1 medium-sized kiwi1 serving of spicy buttered corn
31 serving of home fries1 serving of fruit saladAlmonds (2 oz)Oranges (2 nos)2 servings of garlic green beans
42 slices of buttered toast with cinnamonAlmonds (2 oz)1 serving of yogurt with almonds and honeyOranges (2 nos)2 servings of steamed broccoli topped with olive oil and parmesan cheese
52 slices of plain buttered Toast1 cup of non-fat Greek yogurt1 serving of peanut butter and carrotsGranola (1 oz)2 servings of green beans with crushed almonds
62 slices of cinnamon toastOranges (2 nos)1 serving of yogurt with almonds and honeyBlueberries (2 cups)2 servings of steamed broccoli topped with olive oil and parmesan cheese
7Oat bran with cinnamon (2 cups)1 serving of red bell pepper with hummusAlmonds (2 oz)Blueberries (2 cups)2 servings of garlic green beans

See Also

1200 calorie high protein diet

Vegetarian diet plan

Simple 1200 calorie meal plan

Keto Bread Recipe