As a vegan, you may struggle with the same weight-related issues as the meat eater. To lose weight, you need to eat fewer calories than you burn. A 1,200-calorie vegan diet is a very low-calorie diet that should help you lose weight. Consult your physician before starting any weight loss plan.
Diet Guidelines
To meet your needs on a low-calorie vegan diet, you need to include a variety of nutrient-rich foods from each of the food groups. A balanced 1,200-calorie vegan diet should include 1 cup of fruits, 1 cup of vegetables, 4 oz. of grains, 3 oz. of protein foods, 2 1/2 cups of calcium-fortified beverages or foods and 3 tsp. of oil. Your food choices should be divided among three meals. Eating regular, consistent meals will help keep your energy levels up and control hunger.
Food Choices
In addition to eating a balanced diet, it is also important to understand portion sizes to control your intake when following a low-calorie diet for weight loss. A 1-cup serving of fruit includes a large orange or banana, a small apple, 1 cup of unsweetened canned fruit or 1 cup of juice. A 1-cup serving of vegetables equals 1 cup of cooked or raw vegetables. Include a variety of vegetables in your diet each week, such a dark-green, orange-colored vegetables, beans, peas and potatoes, to vary your nutrient intake. A 1-oz. serving of grain equals 1 slice of bread, 1/2 cup of cooked rice or pasta or 5 whole grain crackers. A 1-oz. serving of a protein food includes 1/4-cup of cooked beans, peas or tofu, 1 tbsp. of nut butter or 2 tbsp. of hummus. A 1-cup serving of calcium fortified soy milk or orange juice equals a 1-cup serving of a calcium-fortified beverage. A 1-tsp. serving of oil equals 1 tsp. of oil, margarine or salad dressing.
Breakfast
A sample breakfast meal on your 1,200-calorie vegan diet may include 1 cup of whole-grain ready to eat cereal with 1 cup of calcium-fortified soy milk and a small banana. Make your grain choices whole grain to increase your fiber intake for better hunger management.
Lunch
For lunch, stuff one small whole wheat pita with 2 tbsp. of hummus, lettuce and tomato, serve with 1/2 cup of mixed greens with 1/2 cup of mandarin orange slices and 1/2 tbsp. of salad dressing and 1 cup of soy yogurt.
Dinner
A low-calorie vegan dinner meal may include a tofu stir fry made with 1/2 cup of calcium-fortified tofu, 1 cup of mixed vegetables, such as broccoli, carrots and onions, stir fried in 1 tsp. of vegetable oil and served with 1/2 cup of brown rice and 1/2 cup of calcium-fortified soy milk or orange juice.
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