7-Day Vegan Meal Plan: 1,200 Calories

Following a vegan diet—or even just including more plant-based foods in your routine—can be a healthy and delicious approach to eating. Research has shown that cutting back on animal products and eating more beans, whole grains, fruits, vegetables, nuts and seeds is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, you may have an easier time losing weight on a vegan diet, thanks to fiber-rich foods, which help you feel full and satisfied throughout the day.

At 1,200 calories, this vegan meal plan sets you up to lose a healthy 1 to 2 pounds per week and includes a variety of nutritious foods and balanced meals to make sure you're getting the nutrients you need each day. Whether you're a full-time vegan or just looking for healthy vegan recipe ideas, this plant-based meal plan makes for a week of wholesome eating.

Looking for a different calorie level? See our 1,500-calorie and 1,800-calorie vegan meal plans.

How to Meal Prep Your Week of Meals

1. Make a batch of the Vegan Pancakes to have for breakfast on Days 1, 5 and 7. Store the cooked pancakes in a single layer in an air-tight container (To buy: amazon.com, $30) and freeze until ready to eat; 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 (To buy: amazon.com, $21) for up to 1 month.

Looking for More? See all of our healthy vegan meal plans for more inspiration.

Day 1

Breakfast (296 calories)

• 2 Vegan Pancakes
• 1/4 cup blackberries
• 1 Tbsp. peanut butter

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)

• 1 serving White Bean & Avocado Toast
• 1 cup sliced cucumber

P.M. Snack (30 calories)

• 1 small plum

Dinner (499 calories)

• 1 serving Falafel Salad with Lemon-Tahini Dressing

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

Day 2

Breakfast (262 calories)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin

A.M. Snack (100 calories)

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

Lunch (360 calories)

• 4 cups White Bean & Veggie Salad

If you're taking this salad to go, pack it up in this handy meal-prep container, specifically made to keep your greens fresh and dressing separate until you're ready to eat. (To buy: amazon.com, $17)

Dinner (500 calories)

• 2 cups Black Bean-Quinoa Bowl

Daily Totals: 1,222 calories, 48 g protein, 153 g carbohydrates, 46 g fiber, 53 g fat, 1,370 mg sodium

Day 3

Breakfast (266 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (114 calories)

• 2 Tbsp. pumpkin seeds (pepitas)

Lunch (325 calories)

• 4 cups serving Green Salad with Edamame & Beets

P.M. Snack (62 calories)

• 2 cups air-popped popcorn

Dinner (446 calories)

• 1 1/2 cups Roasted Cauliflower & Potato Curry Soup
• 1/2 small whole-wheat pita, toasted
• 1/3 cup hummus

Meal-Prep Tip: Save 1 serving of the Roasted Cauliflower & Potato Curry Soup in a leakproof meal-prep container (To buy: amazon.com, $11) for lunch on Day 4.

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

Day 4

Breakfast (296 calories)

• 1/3 cup Quinoa & Chia Oatmeal Mix cooked with 1 1/4 cups unsweetened soymilk

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)

• 1 1/2 cups Roasted Cauliflower & Potato Curry Soup
• 1/2 small whole-wheat pita, toasted

P.M. Snack (114 calories)

• 2 Tbsp. pumpkin seeds (pepitas)

Dinner (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

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

Day 5

Breakfast (296 calories)

• 2 Vegan Pancakes
• 1/4 cup blackberries
• 1 Tbsp. peanut butter

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

Lunch (325 calories)

• 1 serving Veggie & Hummus Sandwich

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)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin

A.M. Snack (17 calories)

• 1/4 cup hummus
• 2 medium celery stalks, cut into sticks

Lunch (308 calories)

• 1 serving Vegan Bistro Lunch Box
• 2 Tbsp. pumpkin seeds (pepitas)

Dinner (525 calories)

• 1 serving Spaghetti Squash with Peanut Sauce & Edamame
• 1 cup Spicy Cucumber Salad with Cilantro & Peanuts

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)

• 2 Vegan Pancakes
• 1/4 cup blackberries
• 1 Tbsp. peanut butter

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)

• 4 cups serving Green Salad with Edamame & Beets

P.M. Snack (93 calories)

• 3 cups air-popped popcorn

Dinner (434 calories)

• 1 serving Noodle Bowl with Rainbow Veggies & Peanut Sauce

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

You Did It!

Congratulations on finishing this vegan weight-loss meal plan. Maybe you followed along with every single meal and snack or perhaps you just used it as an inspirational guide for following a vegan diet. Either way, we hope you found this plan interesting, delicious and informative. Following a plant-based diet is a healthy way to lose weight and keep it off.