1200 Calorie Vegan Meal Plan - Calorie Meal Plans

Creating a 1200 calorie vegan meal plan requires careful selection of ingredients to ensure a balanced intake of macronutrients while adhering to vegan dietary restrictions.

We’ve prepared several vegan meal plan options for your to try out, with 2, 3, 4 or 5 meals per day.

Want a custom meal plan? Try out Meal Plan Generator.

1200 Calorie Vegan Meal Plan Options

Option 1: 2 Meals Per Day

Meal 1: Nutrient-Dense Vegan Breakfast

Ingredients and Macronutrients:

Vegan Smoothie Bowl
- Frozen Mixed Berries
  - Amount: 150g
  - Calories: 77
  - Carbohydrates: 18g
  - Protein: 1g
  - Fat: 0.5g
- Banana
  - Amount: 1 medium
  - Calories: 105
  - Carbohydrates: 27g
  - Protein: 1.3g
  - Fat: 0.3g
- Spinach
  - Amount: 50g
  - Calories: 12
  - Carbohydrates: 2g
  - Protein: 1.5g
  - Fat: 0.2g
- Vegan Protein Powder
  - Amount: 1 scoop (approximately 30g)
  - Calories: 120
  - Carbohydrates: 2g
  - Protein: 20g
  - Fat: 2g
- Almond Milk
  - Amount: 200ml
  - Calories: 26
  - Carbohydrates: 0.8g
  - Protein: 0.5g
  - Fat: 2.4g
- Chia Seeds
  - Amount: 15g
  - Calories: 70
  - Carbohydrates: 6g
  - Protein: 3g
  - Fat: 4.5g
Whole Grain Toast with Avocado
- Whole Grain Bread
  - Amount: 2 slices
  - Calories: 160
  - Carbohydrates: 30g
  - Protein: 6g
  - Fat: 2g
- Avocado
  - Amount: 50g (about 1/3 of a medium avocado)
  - Calories: 80
  - Carbohydrates: 4g
  - Protein: 1g
  - Fat: 7.5g

Meal Total:

Calories: 660
Carbohydrates: 89.8g
Protein: 34.3g
Fat: 19.4g

Meal 2: Nutritious Vegan Dinner

Ingredients and Macronutrients:

Quinoa and Black Bean Stuffed Peppers
- Quinoa (cooked)
  - Amount: 100g
  - Calories: 120
  - Carbohydrates: 21.3g
  - Protein: 4g
  - Fat: 1.9g
- Black Beans (canned, rinsed)
  - Amount: 100g
  - Calories: 91
  - Carbohydrates: 16.5g
  - Protein: 6g
  - Fat: 0.4g
- Bell Peppers (used as bowls, 2 medium)
  - Amount: 240g
  - Calories: 60
  - Carbohydrates: 14g
  - Protein: 2g
  - Fat: 0.6g
- Chopped Onions (sautéed)
  - Amount: 50g
  - Calories: 20
  - Carbohydrates: 4.7g
  - Protein: 0.6g
  - Fat: 0.1g
- Olive Oil (for sautéing)
  - Amount: 1 tablespoon
  - Calories: 119
  - Carbohydrates: 0g
  - Protein: 0g
  - Fat: 13.5g
- Spices (cumin, garlic powder, salt)
  - Calories: Minimal
Steamed Green Beans
- Amount: 150g
  - Calories: 51
  - Carbohydrates: 11.7g
  - Protein: 3g
  - Fat: 0.3g
Dessert – Baked Apple
- Apples (sliced and baked with cinnamon)
  - Amount: 150g
  - Calories: 78
  - Carbohydrates: 21g
  - Protein: 0.5g
  - Fat: 0.3g

Meal Total:

Calories: 539
Carbohydrates: 92.2g
Protein: 16.1g
Fat: 17.1g

Total Daily Intake for the 1200 Calorie Vegan Meal Plan:

Total Calories: 1200 calories
Total Carbohydrates: 181.6g
Total Protein: 50.4g
Total Fat: 36.5g

Option 2: 3 Meals Per Day

Meal 1: Vegan Breakfast Bowl

Ingredients and Macronutrients:

Oatmeal with Fruit and Nuts
- Rolled Oats
  - Amount: 50g (dry)
  - Calories: 185
  - Carbohydrates: 33.5g
  - Protein: 6.5g
  - Fat: 3.5g
- Almond Milk (unsweetened)
  - Amount: 150ml
  - Calories: 20
  - Carbohydrates: 0.6g
  - Protein: 0.75g
  - Fat: 1.5g
- Chia Seeds
  - Amount: 10g
  - Calories: 50
  - Carbohydrates: 4g
  - Protein: 2g
  - Fat: 3g
- Sliced Banana
  - Amount: 1 small (approximately 90g)
  - Calories: 80
  - Carbohydrates: 20.5g
  - Protein: 1g
  - Fat: 0.3g
- Blueberries
  - Amount: 50g
  - Calories: 29
  - Carbohydrates: 7.4g
  - Protein: 0.4g
  - Fat: 0.2g

Meal Total:

Calories: 364
Carbohydrates: 66g
Protein: 10.65g
Fat: 8.5g

Meal 2: Vegan Mediterranean Wrap

Ingredients and Macronutrients:

Whole Wheat Tortilla
- Amount: 1 large (approximately 70g)
- Calories: 190
- Carbohydrates: 30g
- Protein: 6g
- Fat: 5g
Hummus
- Amount: 50g
- Calories: 150
- Carbohydrates: 8g
- Protein: 4g
- Fat: 11g
Cucumber
- Amount: 50g, sliced
- Calories: 8
- Carbohydrates: 1.9g
- Protein: 0.3g
- Fat: 0.1g
Cherry Tomatoes
- Amount: 50g, halved
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.4g
- Fat: 0.1g
Baby Spinach
- Amount: 30g
- Calories: 7
- Carbohydrates: 1.1g
- Protein: 0.9g
- Fat: 0.1g
Red Onion
- Amount: 20g, thinly sliced
- Calories: 8
- Carbohydrates: 1.9g
- Protein: 0.2g
- Fat: 0.1g
Olives
- Amount: 10g, sliced
- Calories: 18
- Carbohydrates: 0.5g
- Protein: 0.1g
- Fat: 2g

Meal Total:

Calories: 390
Carbohydrates: 45.4g
Protein: 11.9g
Fat: 18.5g

Meal 3: Vegan Thai Curry with Tofu

Ingredients and Macronutrients:

Tofu (firm)
- Amount: 100g, cubed and lightly pan-fried
- Calories: 124
- Carbohydrates: 1.9g
- Protein: 12g
- Fat: 7g
Coconut Milk
- Amount: 100ml
- Calories: 230
- Carbohydrates: 6g
- Protein: 2g
- Fat: 24g
Mixed Vegetables (broccoli, bell peppers, carrots)
- Amount: 150g
- Calories: 60
- Carbohydrates: 14g
- Protein: 2g
- Fat: 0.5g
Thai Curry Paste
- Amount: 1 tablespoon
- Calories: 20
- Carbohydrates: 3g
- Protein: 1g
- Fat: 1g
Fresh Basil
- Amount: a few leaves for garnish
- Calories: negligible

Meal Total:

Calories: 434
Carbohydrates: 24.9g
Protein: 17g
Fat: 32.5g

Option 3: 4 Meals Per Day

Meal 1: Breakfast – Vegan Berry Parfait

Ingredients and Macronutrients:

Non-dairy Yogurt
- Type: Coconut-based yogurt
- Amount: 150g
- Calories: 150
- Carbohydrates: 15g
- Protein: 2g
- Fat: 9g
Mixed Berries
- Types: Strawberries, blueberries, and raspberries
- Amount: 100g
- Calories: 57
- Carbohydrates: 13g
- Protein: 1g
- Fat: 0.5g
Granola
- Type: Low-sugar vegan granola
- Amount: 30g
- Calories: 140
- Carbohydrates: 19g
- Protein: 3g
- Fat: 6g

Meal Total:

Calories: 347
Carbohydrates: 47g
Protein: 6g
Fat: 15.5g

Meal 2: Vegan Hummus and Veggie Wrap

Ingredients and Macronutrients:

Whole Wheat Wrap
- Amount: 1 medium (approximately 40g)
- Calories: 130
- Carbohydrates: 22g
- Protein: 4g
- Fat: 3g
Hummus
- Amount: 50g
- Calories: 150
- Carbohydrates: 8g
- Protein: 4g
- Fat: 11g
Raw Vegetables
- Types: Spinach, shredded carrots, and cucumber slices
- Amount: 100g combined
- Calories: 25
- Carbohydrates: 5g
- Protein: 2g
- Fat: 0.2g

Meal Total:

Calories: 305
Carbohydrates: 35g
Protein: 10g
Fat: 14.2g

Meal 3: Vegan Stir-Fry

Ingredients and Macronutrients:

Tofu (firm)
- Amount: 100g, cubed
- Calories: 124
- Carbohydrates: 1.9g
- Protein: 12g
- Fat: 7g
Mixed Vegetables (broccoli, bell peppers, and snap peas)
- Amount: 200g
- Calories: 60
- Carbohydrates: 11.4g
- Protein: 3.8g
- Fat: 0.6g
Soy Sauce
- Amount: 1 tablespoon
- Calories: 10
- Carbohydrates: 1g
- Protein: 2g
- Fat: 0g
Sesame Oil
- Amount: 1 teaspoon
- Calories: 40
- Carbohydrates: 0g
- Protein: 0g
- Fat: 4.5g
Garlic (minced)
- Amount: 1 clove
- Calories: 4
- Carbohydrates: 1g
- Protein: 0.2g
- Fat: 0g

Meal Total:

Calories: 238
Carbohydrates: 15.3g
Protein: 18g
Fat: 12.1g

Meal 4: Evening Snack – Vegan Chia Pudding

Ingredients and Macronutrients:

Chia Seeds
- Amount: 30g
- Calories: 140
- Carbohydrates: 12g
- Protein: 6g
- Fat: 9g
Almond Milk (unsweetened)
- Amount: 200ml
- Calories: 60
- Carbohydrates: 1.2g
- Protein: 0.8g
- Fat: 5.4g
Maple Syrup (to sweeten)
- Amount: 1 tablespoon
- Calories: 52
- Carbohydrates: 13.4g
- Protein: 0g
- Fat: 0g
Fresh Berries (for topping)
- Types: Blueberries and raspberries
- Amount: 50g
- Calories: 29
- Carbohydrates: 6.7g
- Protein: 0.4g
- Fat: 0.3g

Meal Total:

Calories: 281
Carbohydrates: 33.3g
Protein: 7.2g
Fat: 14.7g

Total Daily Intake:

Calories: 1171
Carbohydrates: 130.6g
Protein: 41.2g
Fat: 56.5g

Option 4: 5 Meals Per Day

Meal 1: Light Vegan Breakfast

Ingredients and Macronutrients:

Avocado Toast
- Whole Wheat Bread
  - Amount: 1 slice
  - Calories: 70
  - Carbohydrates: 12g
  - Protein: 3g
  - Fat: 1g
- Avocado
  - Amount: 30g (about 1/5 of a medium avocado)
  - Calories: 48
  - Carbohydrates: 2.5g
  - Protein: 0.6g
  - Fat: 4.5g
Almond Butter
- Amount: 1 teaspoon
- Calories: 34
- Carbohydrates: 1.2g
- Protein: 1.2g
- Fat: 3g
Sliced Strawberries
- Amount: 50g
- Calories: 16
- Carbohydrates: 3.7g
- Protein: 0.3g
- Fat: 0.2g
Chia Seeds
- Amount: 5g (sprinkled over the toast)
- Calories: 24
- Carbohydrates: 2g
- Protein: 1g
- Fat: 1.5g

Meal Total:

Calories: 192
Carbohydrates: 21.4g
Protein: 6.1g
Fat: 10.2g

Meal 2: Nutrient-Rich Vegan Snack

Ingredients and Macronutrients:

Vegan Yogurt
- Type: Coconut-based yogurt
- Amount: 150g
- Calories: 150
- Carbohydrates: 15g
- Protein: 2g
- Fat: 9g
Mixed Nuts
- Types: Almonds, walnuts, and cashews
- Amount: 20g
- Calories: 128
- Carbohydrates: 4g
- Protein: 3g
- Fat: 10g

Meal Total:

Calories: 278
Carbohydrates: 19g
Protein: 5g
Fat: 19g

Meal 3: Simple Vegan Salad

Ingredients and Macronutrients:

Mixed Greens
- Types: Spinach, arugula, and romaine lettuce
- Amount: 100g
- Calories: 25
- Carbohydrates: 4g
- Protein: 2g
- Fat: 0.5g
Cherry Tomatoes
- Amount: 100g
- Calories: 18
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0.2g
Cucumber
- Amount: 50g
- Calories: 8
- Carbohydrates: 1.9g
- Protein: 0.3g
- Fat: 0.1g
Carrots
- Amount: 50g
- Calories: 21
- Carbohydrates: 5g
- Protein: 0.5g
- Fat: 0.1g
Chickpeas
- Amount: 50g
- Calories: 82
- Carbohydrates: 13.5g
- Protein: 4.5g
- Fat: 1.4g
Olive Oil and Lemon Juice Dressing
- Olive Oil: 1 teaspoon
- Calories: 40
- Carbohydrates: 0g
- Protein: 0g
- Fat: 4.5g
- Lemon Juice: 1 tablespoon
- Calories: 4
- Carbohydrates: 1.3g
- Protein: 0g
- Fat: 0g

Meal Total:

Calories: 198
Carbohydrates: 30.7g
Protein: 8.3g
Fat: 6.8g

Meal 4: Vegan Smoothie

Ingredients and Macronutrients:

Spinach and Fruit Smoothie
- Frozen Mixed Berries
  - Amount: 100g
  - Calories: 70
  - Carbohydrates: 17g
  - Protein: 1g
  - Fat: 0.5g
- Banana
  - Amount: 1 small (approximately 90g)
  - Calories: 80
  - Carbohydrates: 20g
  - Protein: 1g
  - Fat: 0.3g
- Fresh Spinach
  - Amount: 50g
  - Calories: 12
  - Carbohydrates: 2g
  - Protein: 1.5g
  - Fat: 0.2g
- Almond Milk (unsweetened)
  - Amount: 150ml
  - Calories: 23
  - Carbohydrates: 0.6g
  - Protein: 0.75g
  - Fat: 2.25g
- Chia Seeds
  - Amount: 10g
  - Calories: 50
  - Carbohydrates: 4g
  - Protein: 2g
  - Fat: 3g

Meal Total:

Calories: 235
Carbohydrates: 43.6g
Protein: 6.25g
Fat: 6.25g

Meal 5: Vegan Dinner Bowl

Ingredients and Macronutrients:

Grilled Tempeh
- Tempeh
  - Amount: 75g
  - Calories: 165
  - Carbohydrates: 7.5g
  - Protein: 15g
  - Fat: 9g
Sautéed Kale
- Kale
  - Amount: 100g
  - Calories: 49
  - Carbohydrates: 10g
  - Protein: 3.3g
  - Fat: 0.7g
Quinoa
- Quinoa (cooked)
  - Amount: 50g
  - Calories: 58
  - Carbohydrates: 10.5g
  - Protein: 2g
  - Fat: 0.9g

Meal Total:

Calories: 272
Carbohydrates: 28g
Protein: 20.3g
Fat: 10.6g

This vegan dinner bowl brings together the rich, nutty flavor of grilled tempeh, the earthiness of sautéed kale, and the subtle, nutty texture of quinoa. It provides a balanced meal with a good source of plant-based protein, essential fibers, and healthy fats, making it an ideal way to end the day.

Total Daily Calories:

Calories: 1175
Carbohydrates: 143.6g (approximately)
Protein: 50g (approximately)
Fat: 50g (approximately)

FAQs (Frequently Asked Questions)

Q1: Will I get enough protein on a 1200 calorie vegan diet?
A1: Yes, a 1200 calorie vegan diet can provide sufficient protein if planned carefully. Incorporate a variety of protein-rich plant foods like lentils, chickpeas, tofu, quinoa, and tempeh. Nuts and seeds are also excellent sources of protein and other nutrients.

Q2: How can I ensure I’m getting all essential nutrients?
A2: Focus on consuming a wide variety of fruits, vegetables, whole grains, and fortified foods. Supplements such as Vitamin B12, Vitamin D, and omega-3 fatty acids (from algae sources) might be necessary to meet all nutritional needs.

Q3: Is a 1200 calorie diet safe for everyone?
A3: While effective for weight loss, a 1200 calorie diet is not suitable for everyone. Active individuals, teenagers, and those with higher caloric needs should adjust the calorie intake. It’s best to consult with a healthcare professional before starting.

Q4: How can I avoid feeling hungry on a low-calorie vegan diet?
A4: Opt for fiber-rich foods like fruits, vegetables, whole grains, and legumes. These not only help you feel full longer but also stabilize blood sugar levels. Including healthy fats like avocados and nuts can also enhance satiety.

Q5: Can I still eat out while following a 1200 calorie vegan diet?
A5: Yes, but it requires careful planning. Opt for dishes that are rich in vegetables and whole grains. Be mindful of portion sizes and inquire about the ingredients used in dishes to ensure they fit within your calorie and dietary restrictions.

Who Could Benefit from a 1200 Calorie Vegan Diet

A 1200 calorie vegan diet is a specialized meal plan that combines the principles of calorie restriction with the ethical and health benefits of veganism.

This type of diet can be beneficial for various individuals, depending on their health goals, lifestyle, and dietary preferences, including weight loss seekers, health-conscious individuals, ethical vegans and those seeking structured dietary plans.