Vegetarian weight loss plan : 1,200 Calories

vegetarian weight loss plan : This vegetarian weight-loss meal plan makes it simple to eat your vegetables while also losing weight.
Whether you already follow a vegetarian diet or want to go meatless on occasion, this vegetarian meal plan makes it simple to eat meatless and lose weight. Consuming more plant-based foods is an excellent way to improve your health. A vegetarian diet has been shown to lower your risk of heart disease, type 2 diabetes, and even some cancers.

Estimated reading time: 4 minutes

We make sure to include plenty of filling foods in this 1,200-calorie vegetarian weight-loss meal plan so you feel satisfied rather than hungry while losing weight. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables, and healthy fats like nuts help you stay energized throughout the day. When you combine this healthy plant-based meal plan with daily exercise, you can expect to lose 1 to 2 pounds per week.

How to Plan Your Week’s Meals:

1 – Make the Lemon-Roasted Vegetable Hummus Bowls ahead of time and store them in to-go containers for the work week.

2 – Make a batch of Baked Banana-Nut Oatmeal 2- Cups to last the week. To keep fresh, store in airtight meal prep containers.

3 – Make the Peanut-Butter Energy Balls this week for snacks and evening treats. Refrigerate for up to 5 days or freeze for up to 3 months in an airtight container.

4 – Make three hard-boiled eggs for snacks throughout the week.

Day 1 – vegetarian weight loss plan

Breakfast (310 calories) :
3/4 cup cooked oatmeal in 1 1 cup of water
1/3 cup fresh raspberries
Serve with raspberries and a pinch of cinnamon on top.

A.M. Snack (95 calories) : 1 large apple

Lunch (345 calories) : 1 whole-wheat vegetable wrap

P.M. Snack (80 calories) :
1/2 cup plain nonfat Greek yogurt
1/4 cup strawberries, sliced

Dinner (394 calories) : Mushroom-Quinoa Veggie Burgers with Special Sauce, 1 serving

Total daily calories: 1,224, 45 g protein, 173 g carbohydrates, 33 g fiber, 43 g fat, 1,269 mg sodium

Day 2

Breakfast (211 calories) :
Baked Banana-Nut Oatmeal Cups, 1 serving
Clementine 1

A.M. Snack (116 calories) :
a quarter cup raspberries
3/4 cup plain nonfat Greek yogurt

Lunch (360 calories) : Bowls of Lemon-Roasted Vegetable Hummus

P.M. Snack (174 calories) : 2 Energy Balls with Peanut Butter

Dinner (422 calories) : Tostadas with Butternut Squash and Black Beans

Totals for the day: 1,214 calories, 51 grams of protein, 163 grams of carbohydrates, 32 grams of fiber, 47 grams of fat, and 1,317 milligrams of sodium.

Day 3

Breakfast (271 calories) :
Baked Banana-Nut Oatmeal Cups, 1 serving
1 large apple

A.M. Snack (78 calories) : 1 hard-boiled egg, seasoned with salt and pepper to taste

Lunch (360 calories) : Bowls of Lemon-Roasted Vegetable Hummus

P.M. Snack (32 calories) : 1/2 cup fresh raspberries

Dinner (380 calories) : 1 serving One-Pot Tomato Basil Pasta with 2 tablespoons shredded Parmesan

Evening Snack (174 calories) : 2 Energy Balls with Peanut Butter

Total daily calories: 1,208, 55 g protein, 160 g carbohydrates, 32 g fiber, 45 g fat, 1,478 mg sodium

Day 4 :

Breakfast (271 calories) :
Baked Banana-Nut Oatmeal Cups, 1 serving
1 large apple

A.M. Snack (78 calories) : 1 hard-boiled egg, seasoned with salt and pepper to taste

Lunch (360 calories) : Bowls of Lemon-Roasted Vegetable Hummus

P.M. Snack (35 calories) : Clementine 1

Dinner (405 calories) : 1 serving Stuffed Potatoes with Salsa and Beans with 2 tablespoons shredded Cheddar cheese and 1 tablespoon sour cream

Evening Snack (174 calories) : 2 Peanut-Butter Energy Balls

1,215 calories, 49 grams of protein, 162 grams of carbohydrates, 32 grams of fiber, 46 grams of fat, and 1,349 milligrams of sodium.

Day 5 :

Breakfast (306 calories) :
1 avocado and egg toast
Clementine 1

A.M. Snack (32 calories) : 1/2 cup fresh raspberries

Lunch (360 calories) : Bowls of Lemon-Roasted Vegetable Hummus

P.M. Snack (95 calories) : 1 large apple

Dinner (428 calories) :
1 serving Tikka Masala Vegetarian
3/4 cup brown rice, cooked

Totals for the day: 1,221 calories, 47 grams of protein, 155 grams of carbohydrates, 35 grams of fiber, 53 grams of fat, and 1,203 milligrams of sodium.

Day 6 :

Breakfast (310 calories) :
3/4 cup cooked oatmeal in 1 1 cup of water
1/3 cup fresh raspberries
Serve with raspberries and a pinch of cinnamon on top.

A.M. Snack (95 calories):
1 large apple

Lunch (345 calories) :
1 whole-wheat vegetable wrap

P.M. Snack (174 calories) :
2 Energy Balls with Peanut Butter

Dinner (360 calories) :
1 serving Vegan Beefless Tacos

Total daily calories: 1,225, 44 g protein, 165 g carbohydrates, 35 g fiber, 49 g fat, 1,417 mg sodium

Day 7

Breakfast (322 calories) :
1/2 cup cooked oatmeal with 1/2 cup skim milk and 1/2 cup water
1 medium diced apple
1 tablespoon chopped walnuts

A.M. Snack (95 calories):
1/2 cup fresh raspberries
8 slivered almonds

Lunch (345 calories): 1 whole-wheat vegetable wrap

P.M. Snack (78 calories): 1 hard-boiled egg, seasoned with salt and pepper to taste

Dinner (401 calories): 1 cup curried chickpea stew

Total daily calories: 1,211, 67 g protein, 138 g carbohydrates, 31 g fiber, 46 g fat, 1,625 mg sodium