Sample
1200 Calorie Vegan Diet Menu
3 Meals + 2 Snacks

The following sample 1200 calorie vegan diet plan, if consumed in the portions suggested, provides this approximate nutritional breakdown:

vegan diet weight loss

Total Calories = 1190
  Carb Protein Fat
grams 140 60 40
% of total calories 49% 21% 30%

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
Serve over 1/2 cup brown rice. Drizzle with 1 teaspoon sesame oil before serving.

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!

Sample 1200 calorie vegan diet menu weight loss

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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 :)

Leave sample 1200 calorie vegan diet and see ALL sample 1200 calorie menu plans.

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