7-Day Vegetarian Meal Plan | 1200 Calories Diet Plan For Losing Weight
This 7-day vegetarian weight loss diet plan makes eating meat free and easy to lose weight.
If you already follow a vegetarian diet or want to go meatless sometimes, this 7-day vegetarian diet plan makes it easy to eat meat and reduce weight. Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been reduced to the risk of heart disease, type-2 diabetes and even certain types of cancer.
In this 1200-calorie vegetarian diet plan, we do not forget to include large amounts of filling foods so that you are satisfied-hungry non-calories.
Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables, and healthy fats, like nuts, help you to increase your energy all day long. Combine this healthy plant-based diet plan with daily exercise and you're on track losing 1-2 pounds per week. |
| 7-Day Vegetarian 1200 calories Meal Plan |
How to prepare your vegetarian week's meal?
1. Make spicy cheesy "nuts" ahead of time. Cover and store at normal temperature.
2. Follow a hard-boiled egg for 3 days.
3. Prepare your salad ingredients for the days 1, 2, 3 and 7. Fresh your greens, grated carrots, tomatoes and cucumber and slice them. Keep aside the green salad separately from the frying cut for fried resistance.
1st Day
Breakfast (322 calories)
Oatmeal with fruits and nuts
• Cook 1/2 cup oatmeal 1/2 cup milk and cook for 1/2 cup water
• 1/2 medium apple, diced
• 1 tablespoon. Cut walnut
Top oatmeal with a pinch of apples, nuts, and cinnamon
Morning snack (47 calories)
• 1/2 medium apple
Lunch (337 calories)
Green salad with spicy chickpea "nut"
• 2 cups mixed greens
• 5 cherries tomatoes, half
• 1/2 cup cucumber Piece
• 1/4 cup spice chickpea "nuts"
• 1 tablespoon. feta cheese
Combine components and top with 1 tablespoon. Each olive oil and balsamic vinegar.
Snake (80 calories)
• 1/2 cup nonfat plain Greek yogurt
• 1/4 cup cut strawberries
Dinner (431 calories)
• 1 serving Mozzarella, Basil and Zucchini Frittata
• Topping with 1 cup mixed greens, 1/2 table. Each olive oil and balsamic vinegar.
• 2 triangle piece baguette (1/4 inch thick), especially whole wheat, toast
Daily Total: 1,217 calories, 53 grams of protein, 126 grams of carbohydrate, 21 gm fiber, 58 grams of fat, 1,183 milligrams of sodium.
2nd Day
While buying a pre-paid muscle, look without any extra sugar, which will move away from this whole grain breakfast.
Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries
Morning snack (70 calories)
• 2 clementines
Lunch (315 calories)
• 2 tomatoes-cheaper cheese toast
• 2 cups mixed greens
• 1/2 cup Pumpkin Piece
• 1/4 cup grated carrots
• 1 tablespoon. Cut walnut
Combine the ingredients and top salad with 1/2 table. Each olive oil and balsamic vinegar.
Snake (78 calories)
• 6 half of the walnuts
Dinner (422 calories)
• 2 butternut squash and black beans Tostadas
Evening snake (50 calories)
• 1 tablespoon. Chocolate Chips, Preferred Dark Chocolate
Daily Total: 1,199 calories, 56 grams of protein, 139 grams of carbohydrate, 25 g fiber, 56 grams fat, 1,085 mg sodium.
3rd Day
Breakfast (266 calories)
• 1 serving peanut butter banana cinnamon toast
Morning snack (78 calories)
• Stuffed with 1 hard high egg, hard salt, and pepper
Lunch (337 calories)
Green salad with spicy leftover nuts
• 2 cups mixed greens
• 5 cherries tomatoes, half
• 1/2 cup cucumber
• 1/4 cup spice chickpea "nuts"
• 1 tablespoon. feta cheese
Combine the ingredients and top salad with 1 table. Each olive oil and balsamic vinegar.
Snake (103 calories)
• 2/3 cup nonfat plain Greek yogurt
• 3 tables Blueberries
Dinner (426 calories)
• 1 3/4 cup tomato and artichoke gnocchi
Daily Total: 1,210 calories, 50 grams of protein, 149 grams of carbohydrate, 23 grams of fiber, 47 grams of fat, 1,482 mg sodium.
4th Day
Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup muesli
• 1/2 cup blueberries
Yogurt with blueberries and muesli.
Morning snack (105 calories)
• 8 walnuts half
Lunch (331 calories)
• 1 cup remaining tomato and artichoke gnocchi
• Topping with 2 cups mixed greens 1/2 table. Each olive oil and balsamic vinegar.
To snack (70 calories)
• 2 clementines
Dinner (435 calories)
• 2 1/2 cup beans and Veggie Taco Bowl
Daily Total: 1,204 calories, 56 grams of protein, 159 grams of carbohydrate, 26 g fiber, 44 grams of fat, 1,047 mg sodium.
5th Day
Breakfast (271 calories)
• 1 serving Avocado-Egg toast
Morning snack (64 calories)
• 1/2 green bell pepper, cut
• 2 tables. hummus
Lunch (354 calories)
• 1 serving Apple and Cheddar Pita Pockets
Snake (65 calories)
• 5 walnuts half
Dinner (464 calories)
• 1 2/3 cup Vegetarian Tikka Masala
• 1/2 cup brown rice
• 2 cups of spinach, steam
• 1/2 full wheat pita round (6-1 / 2-inch)
Daily Total: 1,218 calories, 55 grams of protein, 141 grams of carbohydrate, 26 g fiber, 53 grams of fat, 1,852 mg sodium.
6th Day
Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup muesli
• 1/2 cup blueberries or other berries
Top yogurt with berries and muesli.
Morning snack (60 calories)
• 1/2 cup cucumber Piece
• 2 tables. hummus
Lunch (340 calories)
• Put 1/2/3 cup brown Tikka Masala
• 1/2 full wheat bite round (6-1 / 2-inch)
• 2 cups of spinach, steam
To snack (147 calories)
• 1 medium apple
• 4 walnuts half
Dinner (376 calories)
• 1 serviced batter "Pizzas" with balsamic vinaigrette-dressed greens
Daily Total: 1,186 calories, 67 grams of protein, 147 grams of carbohydrate, 27 g fiber, 45 grams of fat, 1,437 mg sodium.
7th Day
Breakfast (322 calories)
Oatmeal with fruits and nuts
• Cook 1/2 cup oatmeal 1/2 cup cream and cook for 1/2 cup water
• 1/2 medium apple, diced
• 1 tablespoon. Cut walnut
Top oatmeal with a pinch of apples, nuts, and cinnamon
Morning snack (47 calories)
• 1/2 medium apple
Lunch (315 calories)
• 2 tomatoes-cheddar cheese toasts
• 2 cups mixed greens
• 1/2 cup virgin, cut
• 1/4 cup grated carrots
• 1 tablespoon. Cut walnut
1/2 Salad Ingredients and Top blend with the table. Each olive oil and balsamic vinegar.
Snake (42 calories)
• 1/2 cup blueberries
Dinner (400 calories)
• Frozen rice for 1 1/2 cup farmers
Evening snake (50 calories)
• 1 tablespoon. Chocolate Chips, Preferred Dark Chocolate
Daily Total: 1,210 calories, 36 grams of protein, 177 grams of carbohydrate, 24 g fiber, 45 g of fat, 855 mg sodium.
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