7-Day Vegan Meal Plan: 1,200 Calories

7-Day Vegan Meal Plan: 1,200 Calories

EATING WELL IS PRESENTING SUPER EASY VEGAN DIET

How to Meal Prep You Week of Meals:

  1. Make a batch of the Vegan Pancakes to have for breakfast on Days 1, 5 and 7. Freeze the cooked pancakes until ready to eat and reheat in the microwave.
  2. Cook a batch of Basic Quinoa to have for lunch on Day 2 and dinner on Day 5.
  3. Make the Quinoa & Chia Oatmeal Mix to have on Day 4. Store the dry mix in an airtight container for up to 1 month.

    Breakfast (296 calories)

    Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.

    A.M. Snack (150 calories)

    • 3/4 cup edamame pods, seasoned with a pinch of salt

    Lunch (245 calories)

    P.M. Snack (30 calories)

    • 1 small plum

    Dinner (499 calories)

    Daily Totals: 1,221 calories, 50 g protein, 137 g carbohydrates, 38 g fiber, 59 g fat, 1,586 mg sodium

    1

    Day 2

    Breakfast (262 calories)

    A.M. Snack (100 calories)

    • 1/2 cup edamame pods, seasoned with a pinch of salt

    Lunch (360 calories)

    Dinner (500 calories)

    Daily Totals: 1,220 calories, 48 g protein, 153 g carbohydrates, 46 g fiber, 53 g fat, 1,370 mg sodium

     

    Day 3

    Breakfast (266 calories)

    A.M. Snack (114 calories)

    • 2 Tbsp. pumpkin seeds (pepitas)

    Lunch (325 calories)

    P.M. Snack (62 calories)

    • 2 cups air-popped popcorn

    Dinner (446 calories)

    Meal-Prep Tip: Save 1 serving Roasted Cauliflower & Potato Curry Soup for lunch on

     

    Daily Totals: 1,213 calories, 49 g protein, 132 g carbohydrates, 34 g fiber, 57 g fat, 1,760 mg sodium3

    Day 4

    Breakfast (296 calories)

    Meal-Prep Tip: Make the Quinoa & Chia Oatmeal Mix and store in an airtight container for up to 1 month.

    A.M. Snack (30 calories)

    • 1 small plum

    Lunch (309 calories)

    P.M. Snack (114 calories)

    • 2 Tbsp. pumpkin seeds (pepitas)

    Dinner (472 calories)

    Daily Totals: 1,222 calories, 51 g protein, 177 g carbohydrates, 40 g fiber, 40 g fat, 1,327 mg sodium

    4

    Day 5

  4. Breakfast (296 calories)

    Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.

    Lunch (325 calories)

    P.M. Snack (100 calories)

    • 1/2 cup edamame pods, seasoned with a pinch of salt

    Dinner (487 calories)

    • 1 cup Chickpea Curry

    • 1 cup Basic Quinoa

    Daily Totals: 1,208 calories, 44 g protein, 149 g carbohydrates, 33 g fiber, 50 g fat, 1,253 mg sodium

     

    Day 6

    Breakfast (262 calories)

    A.M. Snack (17 calories)

    • 1/4 cup hummus

    • 2 medium celery stalks, cut into sticks

    Lunch (308 calories)

    Dinner (525 calories)

    Daily Totals: 1,211 calories, 51 g protein, 118 g carbohydrates, 32 g fiber, 65 g fat, 2,065 mg sodium

     

    Day 7

    Breakfast (296 calories)

    Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.

    A.M. Snack (62 calories)

    • 1 medium orange

    Lunch (325 calories)

    P.M. Snack (93 calories)

    • 3 cups air-popped popcorn

    Dinner (434 calories)

    • 1 serving Rainbow Veggie Spring Roll Bowl

    Daily Totals: 1,209 calories, 45 g protein, 144 g carbohydrates, 32 g fiber, 51 g fat, 1,732 mg sodium



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