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1200 Calorie Vegetarian Meal Plan

Submitted by Keith on September 9, 2011

The best diet plans are those that allow a person a good selection of nutritious and low fat foods. Studies indicate the best way to meet your weight loss target is not by starving yourself, but by eating 25% lesser calories than you normally would. It is important that you design your diet around foods of your choice, but you need to ensure that the total calories are kept to a minimum.

Following a 1200 calorie vegetarian meal plan is one way you can reach your weight loss target. A 1200 calorie daily intake is the recommended minimum one has to consume for healthy and safe weight loss.

This is because the plan takes care of your nutritional needs and at the same time allows for a calorie reduction that is required to help you lose weight.

To make sure that you are getting adequate nutrition from your 1200 calorie vegetarian menu, you need to have a well-balanced eating plan. A 1200 calorie vegetarian meal plan for women and men comprises of whole grains, fruits, vegetables, legumes, cereals, and pulses. If you are planning to go on 1200 calorie vegetarian diet you have to aim for:
  • 3 servings – vegetables; 2 servings – fruit; 2 servings- fat free milk; 4 servings – grains
  • Also, 3 ounces of beans is a must.

    You have to also include starchy vegetables, dark leafy vegetables, and orange varieties in your vegetable selections.
There are a number of 1200 calorie plans available online, and you can customize these plans according to your preferences. You could go in for a 1200 calorie Indian vegetarian meal plan if you are looking for a change.  If you are a vegan, there is no need to worry as there are a number of 1200 calorie vegan meal plan options that you can choose from. 

Here’s a sample one day 1200 calorie vegetarian diet menu. While planning such a diet, it is important that you are resourceful and make sure that you get the required nutrition from your meals.

To make up for any deficit in calories you can add a handful of granola, raisins nuts or the like at bedtime.

  • ½ cup yoghurt (plain and fat free)
  • 8 medium/small strawberries
  • ½ medium banana
  • A parfait made from ¼ cup fiber one cereal
  • Vegetable sandwich with tomato, spinach, shredded carrot, mushroom, broccoli, 1 tbsp of fat free whip, ½ tbsp low calorie mustard, and 2 slices of multigrain bread.
  • 1 cup carrot sticks and 1 nectarine
  • Low calorie mushroom burger served on a whole grain bun with lettuce, onions, tomatoes, fat free dressing and mustard.
  • A helping of grilled asparagus
  • 1 large corn cob
  • 1 piece of whole grain bread toasted with a little fat free cream cheese
  • Watermelon – 2 cups
There are no specific exercise recommendations while following a 1200 calorie vegetarian meal plan. However, you should have a daily exercise routine as it will help you maintain weight loss and is good for your overall health. Excessive exercise may not be too beneficial while you are on this plan as the nutritional intake and calories are low and will not sustain heavy physical activity.     

Here are the pros of a 1200 calorie vegetarian meal plan at a glance:
  • Selecting wholesome foods with ensure that you will not feel hungry while on this diet.
  • Low calorie diets are an effective way to lose weight.
  • You have the freedom to choose foods of your choice as long as you do not exceed your daily calorie intake.
  • This diet plan can be adapted as per your requirements.
  • There is a quick initial weight loss that may increase your motivation to continue with the diet on a long term basis.

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