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1,200 Calorie Vegan Meal Plan

A 1,200 calorie vegan diet, carefully planned, can promote healthy eating habits for individuals with a lower activity level, aiming for weight loss. Be mindful that calorie needs vary, hence caloric intake should align with personal goals and lifestyle.

Please note: This is just a day’s example of a 1,200 calorie vegan meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should try this diet?

People aiming for weight loss may find this low-calorie approach effective as it promotes a calorie deficit. However, if it leads to unwanted weight loss, consider adjusting your caloric intake.

Example plan

We’ve provided a printable 1,200 calorie vegan meal plan PDF, including recipes for breakfast, lunch, dinner, and snacks. It’s structured over 5 meals (3 mains and 2 snacks).

Download the meal plan in the link above or continue reading for recipes.

Provides 1208 kcal, 78g Protein, 134g Carbs, 46g Fat per day.

Breakfast

Velvet Berry Smoothie

Ideally, use a chilled or even a frozen banana and berries for this splendid mix of antioxidant-filled goodness. 

Calories and Macros

  • 405 Calories
  • 37g Protein
  • 55g Carbohydrates
  • 5g Fat

Ingredients

Instructions

Step 1: Place all ingredients into your blender of choice and take a look at what is about to become an absolute sensation. 

Step 2: Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for that sensational smoothie treat that will occupy your dreams for weeks to come.

Lunch

Simple Cumin, Tofu, and Avocado Sandwich

This one shouldn’t be too complicated to make; we’re sure you’ve heard of a sandwich, right?

Calories and Macros

  • 306 Calories
  • 14g Protein
  • 33g Carbohydrates
  • 14g Fat

Ingredients

Instructions

Step 1: Lightly fry 80g of sliced tofu in the olive oil and ground cumin and allow to chill in the refrigerator.

Step 2: Then, lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 3: Slice the tomato and avocado and get them ready for action.

Step 4: Then, layer all ingredients in whatever order you see fit. We personally went with lettuce, tofu, tomato, avocado, then mustard on the top slice!

Dinner

Tofu and Asparagus Skillet

Calories and Macros

  • 346 Calories
  • 23g Protein
  • 22g Carbohydrates
  • 22g Fat

Ingredients

Instructions

Step 1: First of all, chop your tofu into 1-inch chunks and season with a little salt and pepper.

Step 2: Finely chop your ginger and garlic. Then, place the ginger in a bowl along with the stock and the pepper, and let it all get cozy together after a light mix.

Step 3: Meanwhile, heat half the olive oil in a frying pan or skillet over medium heat and add the tofu to cook for about 5 minutes, stirring occasionally. Then remove from the heat and place to the side.

Step 4: Add the remaining olive oil to the same skillet and add the garlic to sauté for about 1 minute. Then, mix in the mushrooms and asparagus and cook until slightly tender (about 5 minutes).

Step 5: Return the tofu to the pan along with the stock sauce mix and bring to a simmer.

Step 6: After about 4 minutes, remove from the heat and serve up with a sprinkle of sesame seeds if you have them!

Snack 1

Orange and Sunflower Seed Power!

Calories and Macros

  • 120 Calories
  • 3g Protein
  • 17g Carbohydrates
  • 5g Fat

Ingredients

Instructions

Step 1: Eat the orange and the sunflower seeds. All of them.

Ideally, find the sunflower seeds without the hull, if not you’ll be here for hours…

Snack 2

Raspberries

Don’t share these with anyone!

Calories and Macros

  • 31 Calories
  • 1g Protein
  • 7g Carbohydrates
  • 0g Fat

Ingredients

So, there you have it! A balanced, nutritious, and delicious 1,200-calorie vegan meal plan. Enjoy!