Vegetarian Meal Plan: 1,200 Is The Magic Number [Lacto and Vegan Too!]

Diet regimens are now evolving. Back then, when a person wanted to lose weight, he or she would have had to be subjected to a very restrictive diet. What does that mean? It means that you had to restrain yourself when the thoughts of eating sweets and carbs hit you. Now, though, there’s something to be thankful about. Experts say that it doesn’t matter what you eat; what matters is how many calories the food has. In that case, we will discuss the 1,200-calorie vegetarian and lacto meal plan.

The only problem that some people (and experts too) have with the 1,200-calorie  meal plan is the fact that it lacks the protein that animal meat can give you. But to soothe your worries, read along.

Fact: The 1,200-calorie vegetarian meal plan is perfect for people who are trying to lose weight. So, it’s safe to say that most people who choose to follow this meal plan won’t really stay in the regimen for long. After losing enough pounds, they can shift their diet to one with meats.

Fact: Nutrition experts assert that a person will be able to acquire the needed nutrients with a 1,200-calorie vegetarian meal plan.

Are there different types of 1,200-calorie vegetarian meal plans?

Basically, a vegetarian meal plan is categorized according to what type of vegetarian you are.

  1. Semi-vegetarian – this is the typical diet regimen most applicable for those who want to lose weight. You don’t restrict yourself to only veggies; from time to time, when the urge strikes, you’ll eat animal meat.
  2. Lacto-ovo vegetarian, or simply, vegetarian – This is what most people think when the word vegetarian comes to mind. This diet doesn’t have any meat in it (poultry, fish, beef), but it has eggs and other dairy products.
  3. Pescatarian – Another variation is opting for a pescatarian diet. This type of diet happens when you disregard any form of meat in your diet, EXCEPT fish meat.
  4. Vegan – Vegan is the ultimate vegetarian diet. Vegans don’t eat meat, including fish meat, and they also don’t include dairy products and eggs in their diet. Often times, they also don’t eat products where animal remnants can be found, such as wine.
  5. Raw vegan –This is similar to a vegan diet. The only difference is that raw vegans don’t cook or heat food in the temperature of 115 Fahrenheit. It’s done because it’s believed that any food, especially veggies, that is cooked above that temperature will lose its nutrients.

vegetarian meal planHow much weight can I lose with this meal plan?

As mentioned, this meal plan is very effective in losing weight, but the weight loss will be even more effective if the woman is active when it comes to workouts. Experts say that using this diet will make you lose up to 2 pounds per week.

What are some sample 1,200-calorie vegetarian meal plans?

Here is a good example. Keep in mind that this example isn’t for people who will opt for a vegan or raw vegan diet, as it has dairy products.

1 cup of fruits

1 ½ cup of vegetables

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3 oz. of eggs, or soy products

4 oz. of grains

2 cups of dairy products

Few sugars daily

13 g. of oil

So, what do you think? If you feel that you’re up for this kind of diet, why not try it? It will bring variety to your diet, and it’s not restrictive at all!

Wonder where people based the concept of counting calories and came up with a 1,200 (or even 1,500-1,800)-calorie vegetarian meal plan to help you lose weight?  There’s a very simple equation when it comes to gaining or losing weight; if you’re eating more calories compared to what your body is actually burning, you gain weight.

And that is just the sad truth.  So whether you like it or not, counting the amount of calories you take in for a day can actually be of great help to your weight loss goals.  Calories play a huge role in determining your weight.  When you finally realize that losing weight isn’t all about losing carbs but really just about counting calories, then your weight loss goals will be a success.


To help you better understand the importance of calories in losing weight, here are some fast facts about calories and what you need to know about 1,200-calorie vegetarian meal plans and how they work:

  • Calories are the energy found in food. These are the very same ones that the body needs to function.
  • Calories can come from different sources. But regardless of their source, when calories are absorbed by the body, they are either used up by the body as physical energy or stored up as fat.
  • A regular female adult needs at least 1,200 calories per day to keep all her bodily functions working as they should. This means that totally stripping calories from your diet will take its toll on your body and will have serious effects on your health.
  • Meal plans involving counting calories work by ensuring that the body is supplied with just the right amount of calories that it needs to fully function on a daily basis.
  • Cutting and counting calories can be as simple as reading the label for information about the number of calories so you can opt for low calorie content products and reducing portions.

With all these taken into consideration, you can definitely take advantage of a 1,200-calorie vegetarian meal plan so you can take control of your weight.  For starters, you can put together the following meal plan that is easy to make and very appealing to the appetite.

vegetarian meal planBreakfast: 385 calories

Instead of a regular morning breakfast, you can blend a smoothie with the following ingredients – a cup of low-fat milk, ¼ cup each of strawberries and blueberries, half a cup of orange juice, half a scoop of a protein shake, and half a cup of ice.  Pair it with an English muffin to start an energized day.

Lunch: 323 calories

Your meal plan includes an avocado wrap for your lunch – sure to fill you up with all the right nutrients and calories you need for the rest of the day.  Your ingredients include sliced ¼ avocado, 1 whole wheat tortilla, 1 medium tomato (sliced), a cup of alfalfa sprouts and lettuce, and a slice of low-fat cheddar cheese.  Pair it with a 6-oz can of tomato juice.

Dinner: 393 calories

End your day with black bean burritos with 1 cup of filling, 1 whole wheat tortilla, and topped off with ¼ cup fresh salsa and a tablespoon of non-fat sour cream.  A v-8 juice can complete your meal plan.

Snacks: 102 calories

You can snack on half a cup of low-fat yogurt (plain) with a dash of 2 teaspoons of fruit spread.

This 1,200-calorie vegetarian meal plan is intended to help you lose weight without depriving yourself of the good stuff that life offers.  You can come up with your own version as long as you keep counting those calories!

If you’re one of the many women who’ve been and still are in the hunt for ways to lose weight, you’ve probably been through endless diet fads that promise a whole lot of remarkable results without so much of an effort.  Well, since you’re on this page, that means you’re still searching for ways to get rid of that flab and discover a healthy brand spanking new you.  The great news is that you can lose weight with a 1,200-calorie vegetarian meal plan.

If you’ve never tried this before, then this is the perfect chance for you to try this now.  According to experts, a 1,200-calorie vegetarian meal is the best way to go when aiming to lose weight.  This gives you a balanced diet that provides you with all the nutrients that your body needs while allowing you to eat more of your favorite fruits and vegetables.


Discovering a healthy new you isn’t about just focusing on planning and consuming a 1,200-calorie vegetarian meal plan.  Just like a lot of things in life, becoming healthy requires way more than that.  It’s important that you start with proper preparations for your journey to becoming a healthier version of you.  By saying that, you need to make sure you get the following considered so you can make your vegetarian meal plan work.

  • Know your current weight and health status. This gives you an idea of the process you need to take.
  • Set a target weight that you need to achieve. And when you do, make sure that your goal is reasonable and attainable.  Don’t set goals that are way too far from your original weight.  Failure to achieve this goal might just make you want to eat more.  But it’s also important to set goals that challenge you.  A goal of a pound a month or two might just make you slack off.
  • Set a timeframe for your weight loss challenge and keep an eye on that target date so you’re aware of what achievements you’ve obtained.
  • Start counting calories and get to know your calorie sources. This will help you plan a better meal plan that will help you succeed.

vegetarian meal planTake Action

Now that you’re all set for a new you, you’re ready to take on the 1,200-calorie vegetarian meal plan that will help you lose weight and make you feel a lot better about yourself.  Sure, this still sounds like a diet plan, but this doesn’t mean that you can’t have tasty and delicious meals.  Of course not.  This all depends on how creative you’re when it comes to your meals.  So when you start taking action on your meal plan, here are some tips you need to make sure you follow:

  • Commit to eating 4-6 small meals per day as compared to the usual 3 large meals.
  • Always keep your stock of fruits and vegetables that you need for your meal plan.
  • Plan your meals ahead so you can keep track of the calories you take in on a daily basis. If you don’t plan your meals ahead of time, you run the risk of taking in more calories than you burn.
  • Take your time to sit down and eat properly.
  • Keep track of your progress.

Losing weight can be pretty overwhelming.  But you can always simplify your choices, especially when you’re starting.  When you get the hang of things, I’m sure you can pretty much create your own masterpiece even with your eyes closed.  So relax and take it easy on yourself.

How to Lose Weight with a 1200 Calorie Vegetarian Meal Plan

Are you fighting a losing battle with weight loss?  Losing weight is never easy.  If it were, I’m sure you wouldn’t be on this site trying to figure out the healthiest and easiest way to lose those dreaded extra pounds.  And if you’re looking for an easy way, unfortunately, you won’t find that here either.

But before you choose to just close this page down, know that with the right attitude and the right approach, you can actually lose weight and be very proud about it.  Are you willing to exert extra effort to achieve your weight loss goals through a 1,200-calorie vegetarian meal plan?  If you just said yes (regardless of how you said it), then here’s how to do it.

  1. vegetarian meal planDevising a healthy 1,200-calorie vegetarian meal plan is a little bit tricky and may not be safe for everyone. Before proceeding with the next steps, see to it that you’ve already consulted a doctor before deciding to start with any kind of diet plan, especially those diet plans that are low in calorie content.  If you’re safe on this part, then you may read on to find out more about how to lose weight with this meal plan.
  2. Now find out what the right calorie level is for you. While the recommended daily calorie intake for women is 1,200 calories, it’s still advised that you check if that is safe for you and your health.  A lot of websites offer free assessments of your calorie needs based on your current weight and your weight loss goal.
  3. Set goals and write them down. Keep track of your starting point before you start your meal plan so you can check for any changes or progress during the process.
  4. List a variety of vegetarian protein sources that will be very good options and choices for your meal plan. Having a list of this will make your daily draft of meals so much easier.  You can also take advantage of some online sites to count the calories for each entry you’ve on your list.
  5. Think about getting a good balance of all the other nutrients that your body requires. Sure, the 1,200-calorie vegetarian meal plan is meant to help you safely lose weight, but you can’t neglect all the other nutrients that are important for your health, too.
  6. Start your journey to help you lose weight and keep record of everything you take in on a daily basis. This helps you stay on track as far as the meal plan is concerned.
  7. If you get bored with your meal plan, you can simply do some slight adjustments to keep your focus and interest on the program. Go back to your list of choices and choose something that will make your meals a little more interesting.
  8. Have fun and look forward to all the great benefits you can get from your meal plan.

Whether you’re using a 1,200-calorie vegetarian meal plan or just a 1,200-calorie lacto or vegan meal plan, what matters is your commitment to the program.  Without commitment, your weight loss program is bound to fail.  Are you ready to look and feel better?

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Amy Taylor on Email
Amy Taylor
Hi, I'm Amy, the Beauty section editor for Independent Femme! I've worked at a cosmetics distribution company for a number of years and learned my way through beauty tricks by making a ton of mistakes along the way. I'm here to ensure you don't make the wrong choices some of my former clients and I made!

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