7-Day Vegetarian Meal Plan for weight loss – 1200 Calories

Vegetarian Meal Plan for weight loss : With the help of this vegetarian meal plan, reset your eating habits. You will provide your body with the nutrients it needs and none of the things it doesn’t need by eating a diet rich in complete, healthful plant-based meals.

Estimated reading time: 6 minutes

1.200 Calories from a Clean-Eating Vegetarian Meal Plan to Lose Weight

This vegetarian clean-eating meal plan is full of nutritious whole foods and will provide your body with the nutrition it requires without any of the unnecessary fillers. We increase the consumption of high-fiber fruits, vegetables, and plant-based proteins like beans, edamame, and lentils while eliminating added sugars, simple carbohydrates, and harmful fats. This plan’s high-fiber, high-protein meals and snacks will make you feel satisfied on less calories and better balance your blood sugar to keep your energy levels steady throughout the day, which is crucial if you’re trying to lose weight by eating fewer calories. Do you believe a vegetarian diet makes it difficult to consume adequate protein? Check out these best vegetarian protein sources.

Vegetarian Meal Plan for weight loss

Making a few meals ahead of time at the beginning of the week makes the hectic workdays easier and guarantees that you’ll always have wholesome food on hand. You’ve already planned out this week of healthy eating; combine it with daily activity, and you’ll be on schedule to lose a healthy 1 to 2 pounds per week. See this exact meal plan with 1,500 calories if 1,200 calories is too few for you.

How to Prepare Your Week’s Meals in Advance:

1 – Make the Sheet-Pan Roasted Root Vegetables that go with the Roasted Vegetable & Black Bean Tacos for dinner on Day 1 and preserve the leftovers to use throughout the rest of the week for different dinners.

2 – Prepare 5 hard-boiled eggs to be eaten as snacks during the week and with breakfast on Days 2 and 6.

3 – Make the wine-shallot vinaigrette and use it all week.

4 – The Slow-Cooker Creamy Lentil Soup Freezer Pack should be assembled and frozen for use on Days 5 and 7.

Day 1

Breakfast (318 Calories) : Strawberry-Banana Green Smoothie, 1 serve
A.M. Snack (103 calories) : Unsalted almonds, 2 tablespoons
Lunch (343 calories) : Greek Salad with Edamame, 1 serve
P.M. Snack (30 calories) : 1 plum
Dinner (343 calories) : Roasted vegetable and black bean tacos, one serving
Evening Snack (78 calories) : Grapes, 3/4 cup, frosted

1,216 calories, 50 g protein, 143 g carbohydrates, 33 g fiber, 57 g fat, and 967 mg sodium are the daily totals.

Day 2

Breakfast (230 Calories) : 1 serve Avocado Toast with Egg Salad
A.M. Snack (32 calories) : 50 g of raspberries
Lunch (343 calories) : Greek Salad with Edamame, 1 serve
P.M. Snack (78 calories) : One large hard-boiled egg, lightly seasoned with salt and pepper.
Dinner (496 calories) : Kale salad with beets and wild rice, 2 portions ;1 piece of whole-wheat bread with 1/4 mashed avocado on top and a pinch of salt and pepper

Meal-Prep Tip: Set aside two portions of the Kale Salad with Beets & Wild Rice for Day 3’s lunch.

1,180 calories, 53 g of protein, 98 g of carbs, 31 g of fiber, 70 g of fat, and 1,986 mg of sodium are the daily totals.

Day 3

Breakfast (268Calories) :
1 cup of plain, unsweetened Greek yogurt
1/cup of raspberries
Unsalted almonds, 2 tablespoons

A.M. Snack (101 calories) :
1 cup of cucumber slices
1 Tbsp. Shallot-Sherry Vinaigrette
Cucumber and vinaigrette can be used to make a simple cucumber salad.

Lunch (345 calories) : 2 extra serves Beet and wild rice salad with kale
P.M. Snack (32 calories) : 50 g of raspberries
Dinner (370 calories) : 1 plate of spiced lentils with roasted root vegetables and greens.

1,183 calories, 60 g protein, 113 g carbs, 30 g fiber, 61 g fat, and 1,187 mg sodium are included in the daily totals.

Day 4

Breakfast (318 Calories) : Strawberry-Banana Green Smoothie, 1 serve
A.M. Snack (78 calories) : 1 large hard-boiled egg, lightly seasoned with salt and pepper.
Lunch (374 calories) : Green salad with pita bread and hummus, 1 serving
If preferred, garnish the salad with the sherry-shallot vinaigrette rather than the straightforward olive oil and balsamic dressing called for in the recipe.
P.M. Snack (30 calories) : 1 plum
Dinner (400 calories) : Spaghetti squash in one dish with roasted tomatoes, beans, and almond pesto

You should have 3/4 cup of cannellini beans left over from dinner for your meal preparation. Keep them for Day 7’s dinner. Prepare the Creamy Lentil Soup in the Slow Cooker Freezer. Pack the previous night in order to have it prepared for lunch on Day 5 and lunch on Day 7.

1,200 calories, 52 g of protein, 146 g of carbohydrates, 30 g of fiber, 53 g of fat, and 1,592 mg of sodium are the daily totals.

Day 5

Breakfast (252 Calories) :
1 cup of plain, unsweetened Greek yogurt
1/cup of raspberries
Unsalted almonds, 2 tablespoons

A.M. Snack (30 calories) : 1 plum
Lunch (320 calories) : 1 dish of creamy lentil soup cooked slowly
P.M. Snack (115 calories) : a third of a cup of chopped carrots and hummus
Dinner (419 calories) : 2 3/4 cups of scrambled tofu and vegetables
Evening Snack (78 calories) : Grapes, 3/4 cup, frosted

1,215 calories, 80 g protein, 131 g carbohydrates, 32 g fiber, 47 g fat, and 1,530 mg sodium are the daily totals.

Vegetarian Meal Plan for weight loss

Day 6

Breakfast (230 Calories) : 1 serve Avocado Toast with Egg Salad
A.M. Snack (103 calories) : Almonds, 2 tbsp
Lunch (374calories) : Green salad with pita bread and hummus, 1 serving
If preferred, garnish the salad with the sherry-shallot vinaigrette rather than the straightforward olive oil and balsamic dressing called for in the recipe.
P.M. Snack (78 calories) : 1 hard-boiled egg that has been peppered and salt-seasoned
Dinner (430calories) :
Squash and red lentil curry, 1 serve
1 Tbsp. and 2 cups of mixed greens. Shallot-Sherry Vinaigrette

1,214 calories, 50 g of protein, 124 g of carbs, 33 g of fiber, 64 g of fat, and 2,281 mg of sodium are the daily totals.

Day 7

Breakfast (318 Calories) : Strawberry-Banana Green Smoothie, 1 serve
A.M. Snack (61 calories) : 2 plums
Lunch (320 calories) : Leftover Slow Cooker Creamy Lentil Soup, 1 serving
P.M. Snack (135 calories) :
50 g of raspberries
Almonds, 2 tbsp.
Dinner (361 calories) :
1 serving of Romesco-topped raw vegan zoodles
3/4 cup rinsed canned cannellini beans

The beans should be heated thoroughly in the microwave for about a minute. Add to the sauce and zoodles.

1 Tbsp. and 2 cups of mixed greens. Shallot-Sherry Vinaigrette

1,195 calories, 60 g protein, 157 g carbohydrates, 42 g fiber, 46 g fat, and 1,482 mg sodium are the daily totals.