1200 to 1500 Calorie Easy Vegan Meal Plan

If you're vegetarian, or if you've ever considered switching to a plant-based vegetarian diet, this 21 Day Fix-inspired meal plan is a great place to start.

The Beachbody nutrition experts created this week of meat-free breakfasts, lunches, dinners, and snacks to help vegetarians and others practice portion control and still get enough essential nutrition in their diets.

Here are some tips to make this meal prep easier:

• Set out individual containers for each meal before you start.
• Cook the brown rice and the quinoa first, since those take the most time.
• While they cook, wash all your produce, chop vegetables, and put together salads and snacks. Any of the ingredients in this menu can be swapped for an equivalent amount of other choices from the same color container. For example, if you don't like tofu, you can substitute 2 eggs instead.

This meal prep menu follows the 21 Day Fix Eating Plan for the 1,200–1,499 calorie level:

Each day you get 3 Green Containers, 2 Yellow Containers, 2 Purple Containers, 4 Red Containers, 1 Blue Containers, 1 Orange Container, and 2 tsp. per day.

If you're at eating at a higher calorie level, you can add containers to this meal plan using more of the same ingredients, or create additional snacks or meals for more variety.

A complete grocery list is included below to help you find everything you'll need to make these meals.

Breakfast

¾ cup reduced-fat (1%) plain Greek yogurt with 1 cup mixed berries (blueberries, blackberries, and raspberries), 2 tsp. chia seeds, and ½ tsp. honey

Container Equivalents: 1 Purple, 1 Red, ½ Orange

Variations: Substitute ½ large banana, 1 mango, or 1 peach for berries and 1 Tbsp. shredded unsweetened coconut, or 1 Tbsp. flaxseeds, or 1 Tbsp. sunflower seeds for chia seeds.

Snack

1 packet Shakeology with 1 tsp. peanut butter

Container Equivalents: 1 Red, 1 tsp.

Lunch (M/W/F)

1 cup kale, ½ cup snow peas, ¼ cup shredded carrot, ¼ cup chopped red bell pepper, cilantro, basil, ½ cup edamame, ½ cup grapes, ¼ avocado, 1 Tbsp. salad dressing (we used the Asian Vinaigrette recipe in the FIXATE cookbook)

Container Equivalents: 2 Green, ½ Purple, 1 Yellow, 1 Blue, ½ Orange

Pro tip: To chop kale easily, remove the stems, then roll leaves together into a ball and slice. Squeeze chopped leaves roughly a few times. This is called "massaging" kale and will make it more tender and easier to digest.

Lunch (T/Th)

2 cups raw spinach, ½ cup cooked quinoa, ½ cup sliced strawberries, 1 Tbsp. goat cheese, 1 Tbsp. sliced almonds, 1 Tbsp. Honey Mustard Dressing

Container Equivalents: 2 Green, ½ Purple, 1 Yellow, 1 Blue, ½ Orange

Post-Workout Meal

¾ cup reduced-fat (2%) cottage cheese with ½ cup cubed pineapple

Container Equivalents: ½ Purple, 1 Red

Variations: Substitute ½ cup berries, ½ peach, or ½ cubed mango for pineapple

Dinner (M/W/F)

½ cup black beans, ¾ cup tempeh, ¾ cup halved cherry tomatoes, ¼ cup chopped red onion, chopped cilantro, drizzled with 1 tsp. olive oil and 2 Tbsp. lime juice (free)

Container Equivalents: 1 Green, 1 Red, 1 Yellow, 1 tsp.

Dinner (T/Th)

½ cup cooked brown rice, ¾ cup firm tofu, ½ cup sliced onion, and 1 cup spinach sautéed in 1 tsp. olive oil. Drizzle with reduced-sodium tamari soy sauce (free)

Container Equivalents: 1 Green, 1 Red, 1 Yellow, 1 tsp.

Pro tip: Cook onions first in ½ the oil over medium heat, stirring constantly until they turn golden brown. Add spinach, cook until spinach wilts. Remove vegetables from pan. Pat dry tofu with a paper towel to remove excess moisture, then slice into cubes. Drizzle remaining oil into hot pan, add tofu. Cook for two minutes, then flip each piece of tofu and cook an additional 1–2 minutes.

Variation: Substitute 2 poached eggs for tofu

Meal Prep Grocery List

Fruits and Vegetables

1 avocado
1 large or 2 medium red bell peppers
2 containers blackberries
2 containers blueberries
1 container strawberries
2 containers fresh raspberries
1 fresh pineapple or 16 oz cubed pineapple
1 bag grapes
2 carrots
1 bag shelled edamame
1 bunch kale
2 onions
1 red onion
5 oz. snow peas
1 bag spinach
1 container cherry tomatoes
1 bunch basil
1 bunch cilantro
1 knob fresh ginger

Protein

5 packets Chocolate Plant-Based Vegan Shakeology
2 packages tempeh
2 packages firm tofu

Dairy

1 32-oz. AND 1 4-oz. container plain 1% Greek yogurt
1 32 oz. container 2% cottage cheese
1 oz. soft goat cheese

Grains/Seeds/Nuts/Nut Butter

½ oz. sliced raw almonds
2 oz. chia seeds
1 jar all-natural peanut butter
4 oz. quinoa
4 oz. brown rice

Pantry

1 can black beans
raw honey
Dijon mustard
olive oil
sesame oil
ground black pepper
sea salt or Himalayan pink salt
reduced-sodium tamari soy sauce
rice vinegar

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Source: https://www.beachbodyondemand.com/blog/vegetarian-meal-prep-for-the-21-day-fix

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