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Key Takeaways – 7-Day 1200 Calorie Vegan Meal Plan
This 7-Day 1200 Calorie Vegan Meal Plan (High-Protein & Prep-Friendly) provides ~72 g protein/day and ~1,200 calories, designed for hunger control and nutrient balance.
Every day includes breakfast, lunch, dinner, and two snacks, with easy meal-prep suggestions.
Flexible swaps let you tailor meals to your taste or pantry.
Why This 7-Day 1200 Calorie Vegan Meal Plan Works
The conventional advice on low-calorie vegan diets often falls short—missing protein, skipping prep strategy, or feeling boring. After refining multiple plans, it’s clear: high-protein meals plus smart prep equals success. This 7-Day 1200 Calorie Vegan Meal Plan keeps you full, boosts satisfaction, and supports weight goals.
Daily Structure & Macros – 7-Day 1200 Calorie Vegan Meal Plan
| Meal | Calories | Protein |
|---|---|---|
| Breakfast | ~300 | 20 g |
| Snack | ~150 | 5 g |
| Lunch | ~300 | 20 g |
| Snack | ~150 | 5 g |
| Dinner | ~300 | 22 g |
Based on Eat This Much’s averages of ~72 g protein/day.
The 7-Day 1200 Calorie Vegan Meal Plan
Day 1
- Breakfast: Berry protein smoothie (banana, mixed berries, pea protein, oat milk)
- Snack: Apple + tbsp almond butter
- Lunch: Chickpea salad wrap (chickpeas, avocado, spinach tortilla)
- Snack: Carrot sticks + hummus
- Dinner: Tofu stir-fry with broccoli and brown rice
💡 Meal-prep tip: Make tofu + veggie stir-fry in bulk for 2 meals.
AI Image Prompt: “Bright bowl of berry smoothie topped with chia seeds and fresh berries.”
Day 2
- Breakfast: Oatmeal with hemp seeds, blueberries, and flax
- Snack: Handful of mixed nuts (walnuts + almonds)
- Lunch: Lentil stew with side spinach salad
- Snack: Rice cake + mashed avocado
- Dinner: Black-bean quinoa bowl with salsa
Day 3
- Breakfast: Green smoothie (spinach, banana, protein powder, almond milk)
- Snack: Trail mix: pumpkin seeds, dried cranberries
- Lunch: Vegan taco salad with tofu crumbles, pico, avocado
- Snack: Celery + peanut butter
- Dinner: Chickpea curry with cauliflower rice
Day 4
- Breakfast: Overnight oats with chia, almond milk, raspberries
- Snack: Orange + 12 cashews
- Lunch: Vegan sushi hand-rolls (seaweed, cucumber, avocado, rice)
- Snack: Edamame pods
- Dinner: Sweet potato + black bean stuffed peppers
Day 5
- Breakfast: Quinoa porridge with almond butter & banana
- Snack: Pear + sunflower seeds
- Lunch: Tempeh and veggie stir-fry (peppers, broccoli over rice)
- Snack: Cherry tomatoes + guacamole
- Dinner: Vegan chili with beans, bell peppers, tomatoes; side salad
Day 6
- Breakfast: Berry smoothie bowl with granola topping
- Snack: Apple + hemp seed sprinkle
- Lunch: Vegan buddha bowl (tofu, quinoa, kale, beets, tahini)
- Snack: Air-popped popcorn
- Dinner: Lentil “meatballs” with spaghetti squash and marinara
Day 7
- Breakfast: Oatmeal pancakes made with oats + protein powder, topped with berries
- Snack: Mixed berries + coconut yogurt
- Lunch: Bean burrito bowl (rice, black beans, corn, salsa, lettuce)
- Snack: Bell pepper strips + hummus
- Dinner: Vegan shepherd’s pie (lentils, mashed cauliflower)
Flexible Swaps & Tips – 7-Day 1200 Calorie Vegan Meal Plan
- Protein: Swap pea powder for soy or brown-rice protein interchangeably.
- Carbs: Oats, quinoa, rice—rotate to your liking.
- Fats: Use olive oil, seeds, nuts—adjust portions to hit calorie target.
- Veggies: Rotate seasonal veggies—stick to volume but swap freely.
Prep Strategy (The Pivot Point)
- Batch-cook staples: grains, beans, lentils—store in fridge for 4–5 days.
- Pre-portion snacks into grab-and-go bags.
- Make double-batch dinners mid-week to save time.
Expert Note on Nutrition – 7-Day 1200 Calorie Vegan Meal Plan
While 1,200 calories can drive weight loss, it’s not for everyone. High-protein intake (~70 g/day) is intentional—to preserve lean mass and regulate appetite, supported by macro tracking. Adjust based on your activity level.
