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 airtight container 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 for up to one 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 it in an airtight container for up to one 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.