Sample
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The following sample 1200 calorie vegan diet plan, if consumed in the portions suggested, provides this approximate nutritional breakdown:
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This sample 1200 calorie per day vegan diet plan can therefore considered:
- moderate carbohydrate
- moderate protein
- low fat
1200 Calorie Sample Vegan Diet Menu
Breakfast
2 slices whole wheat bread
2 Tablespoons natural peanut butter or pumpkin seed butter
1/2 banana
Lunch
Salad:2 cups salad greens + 1 cup additional veggies (ex: bell peppers, sliced red onion, tomatoes)
1/2 cup black beans
1 ounce vegan cheese, shredded
1/2 mango, diced in cubes
Top with salsa and/or lemon juice for dressing
Snack
1 small apple
Dinner
Veggie Stir Fry Over Rice:
In a nonstick wok, or pan prepared with nonstick cooking spray, saute:
- 2 cups veggies of choice (ex: snap peas, mushrooms, bell peppers, onions)
- 1/2 cup shelled edamame
- 6 ounces silken extra firm tofu
Snack
15 frozen grapes or a fruit slushie: Blend 1 cup water with 1 cup frozen strawberries. Serve in a margarita glass.
Track What You Eat: Keep a food diary if you're trying to lose weight! Successful "losers" do!
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Vegan Diet Menu: Beverages
Don't forget to drink your water!
How much water do you need?
Divide your weight (in pounds) by 2 and that's the number of ounces of water to shoot for everyday.
Example: If you weigh 150 pounds...
150 / 2 = 75
You should therefore drink 75 ounces of fluid (or ~ 9 cups)/day.
(Decaf) coffee or tea, unsweetened beverages and artificially sweetened beverages like Crystal Light, etc. are OK to drink, but water should be your first choice :)
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