7-Day Vegan Meal Plan: 1,200 Calories

Submitted by admin on Wed, 10/03/2018 - 13:01

7-day vegan meal plan

Following a vegan diet, or even just including more plant-based foods in your routine, can be a healthy and delicious approach to eating. Research has shown that cutting back on animal products and eating more beans, whole grains, fruits, vegetables, nuts and seeds is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, you may have an easier time losing weight on a vegan diet, thanks to fiber-rich foods, which help you feel full and satisfied throughout the day. At 1,200 calories, this vegan weight loss meal plan sets you up to lose a healthy 1 to 2 pounds per week. This vegan meal plan includes a variety of nutritious foods and balanced out the meals and snacks to make sure you're getting the nutrients you need each day. Whether you're a full-time vegan or just looking for healthy recipe ideas, this meal plan makes for a week of wholesome eating.

Related: 9 Healthy Tips to Help You Start Eating a Vegan Diet

How to Meal Prep You Week of Meals:

  1. Make a batch of the Vegan Pancakes to have for breakfast on Days 1, 5 and 7. Freeze the cooked pancakes until ready to eat and reheat in the microwave.
  2. Cook a batch of Basic Quinoa to have for lunch on Day 2 and dinner on Day 5.
  3. Make the Quinoa & Chia Oatmeal Mix to have on Day 4. Store the dry mix in an airtight container for up to 1 month.

 

Day 1

falafel salad

Breakfast (296 calories)

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.

A.M. Snack (150 calories)

  • 3/4 cup edamame pods, seasoned with a pinch of salt

Lunch (245 calories)

P.M. Snack (30 calories)

  • 1 small plum

Dinner (499 calories)

Daily Totals: 1,221 calories, 50 g protein, 137 g carbohydrates, 38 g fiber, 59 g fat, 1,586 mg sodium

 

Day 2

black bean salad

Breakfast (262 calories)

A.M. Snack (100 calories)

  • 1/2 cup edamame pods, seasoned with a pinch of salt

Lunch (360 calories)

Dinner (500 calories)

Daily Totals: 1,220 calories, 48 g protein, 153 g carbohydrates, 46 g fiber, 53 g fat, 1,370 mg sodium

 

Day 3

cauliflower soup

Breakfast (266 calories)

A.M. Snack (114 calories)

  • 2 Tbsp. pumpkin seeds (pepitas)

Lunch (325 calories)

P.M. Snack (62 calories)

  • 2 cups air-popped popcorn

Dinner (446 calories)

Meal-Prep Tip: Save 1 serving Roasted Cauliflower & Potato Curry Soup for lunch on Day 4.

Daily Totals: 1,213 calories, 49 g protein, 132 g carbohydrates, 34 g fiber, 57 g fat, 1,760 mg sodium

 

Day 4

sweet potato

Breakfast (296 calories)

Meal-Prep Tip: Make the Quinoa & Chia Oatmeal Mix and store in an airtight container for up to 1 month.

A.M. Snack (30 calories)

  • 1 small plum

Lunch (309 calories)

P.M. Snack (114 calories)

  • 2 Tbsp. pumpkin seeds (pepitas)

Dinner (472 calories)

Daily Totals: 1,222 calories, 51 g protein, 177 g carbohydrates, 40 g fiber, 40 g fat, 1,327 mg sodium

 

Day 5

chickpea curry

Breakfast (296 calories)

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.

Lunch (325 calories)

P.M. Snack (100 calories)

• 1/2 cup edamame pods, seasoned with a pinch of salt

Dinner (487 calories)

• 1 cup Chickpea Curry

• 1 cup Basic Quinoa

Daily Totals: 1,208 calories, 44 g protein, 149 g carbohydrates, 33 g fiber, 50 g fat, 1,253 mg sodium

 

Day 6

spaghetti squash

Breakfast (262 calories)

A.M. Snack (17 calories)

• 1/4 cup hummus

• 2 medium celery stalks, cut into sticks

Lunch (308 calories)

Dinner (525 calories)

Daily Totals: 1,211 calories, 51 g protein, 118 g carbohydrates, 32 g fiber, 65 g fat, 2,065 mg sodium

 

Day 7

veggie spring roll

Breakfast (296 calories)

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (325 calories)

P.M. Snack (93 calories)

  • 3 cups air-popped popcorn

Dinner (434 calories)

• 1 serving Rainbow Veggie Spring Roll Bowl

Daily Totals: 1,209 calories, 45 g protein, 144 g carbohydrates, 32 g fiber, 51 g fat, 1,732 mg sodium

 

Watch: How to Make Falafel Salad with Lemon-Tahini Dressing

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Eating vegan is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, at 1,200 calories, this vegan weight loss meal plan sets you up to lose a healthy 1 to 2 pounds per week.
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