Preparing and eating a vegetarian meal for fat loss is fast and simple. Here is sample 1200 calorie vegetarian meal plan for you to try! Go to www.theleanbody.com for more articles and easy recipes.

1. Vegetarian Meal Plan for Fat Loss
Bruce Krahn- www.ebodi.com
Vegetarian. The mere mention of this word is enough to cause many meatheads to break out in a
cold sweat.
Heck, the first time I heard that there were people forgoing meat in favor of plant based protein
sources I thought it was the beginning of the end.
I mean why would anyone in their right mind do that?
After all, we need to eat meat to grow big, strong muscles don’t we?
Not if you ask Bill Pearl. Bill won the Mr. Universe title without eating an ounce of meat.
Bill Pearl- vegetarian bodybuilder
Granted Bill wasn’t a vegetarian all of his life but he did achieve the amazing condition you see
here without the use of steroids or eating any meat protein.
The Challenge with eating vegetarian

2. The biggest challenge with living a vegetarian lifestyle is that in order to get your protein you
have to eat carbs. This can prove to be problematic for people who are trying to get lean and
need to limit their carb intake in order to control insulin and burn fat.
However this just makes things more difficult- not impossible. All you need is a plan to follow
(which I am going to give you in just a moment).
Now, I am NOT a vegetarian. However I do like to take periodic “days off” from eating meat
and animal protein. One of the main reasons I do this is to cycle my protein sources. As I have
gotten older I have noticed that I have developed some food sensitivities and I use nutrient
cycling as a way to help prevent more of these occurrences.
What type do you want to be?
Being a vegetarian can mean a lot of different things depending on who you ask. There are:
Semi- vegetarians (people who eat dairy products, eggs, chicken, and fish, but do not consume
other animal flesh such as beef, pork etc).
Ovo-lacto vegetarians (people who do not consume meat, poultry, fish, and seafood, but do
consume eggs and milk).
Ovo-vegetarians (people who do not consume any animal foods or by products with the
exception of eggs).
Lacto- vegetarians (like ovo-vegetarians except they do not consume eggs).
Vegan (the strictest subset of all with no consumption of any animal products or by products
whatsoever).
Can being vegetarian help with weight loss?
I have met several vegans and vegetarians who swear that they lost weight by forgoing meat but
I have my doubts- in all likelihood the weight loss occurred as a result of a decrease in calories
consumed and not due to choosing beans instead of beef.
By going vegetarian these folks removed all processed foods, sugar and caffeine from their diets
and ate a diet full of fiber, complex carbs and lean protein.
Of course they lost weight- for many people processed foods make up more than 75% of their
total calories!
As mentioned earlier I enjoy eating vegetarian meals on a regular basis however I am careful in
my food selections as I like to keep my protein intake relatively high and my carb intake on the
medium to low side (less than 40% of total daily calories). This approach is how I am able to

3. stay lean all year round. I snapped a quick pick of my abs this morning to show you my
condition:
Last week I gave you a 1200 calorie diet plan and today I want to give you a similar plan except this time
it is semi-vegetarian (some fish and eggs but no beef or pork). Try incorporating some (or all) of these
meals into your weekly meal planning and see if you feel any different.
Breakfast- Apple & oatmeal pancakes
Ingredients 1200
Apples, raw, 1/3 cup
with skin slices
Instant oatmeal
1/2 cup
(dry)
Whole eggs 2 small
Whey protein 1 1/2
powder tbsp
Ground
1/2 tsp
cinnamon
Stevia, powder 1/2 tsp
In a bowl, chop apples into small pieces. Combine all other ingredients and mix together. Warm
a frying pan to medium heat. Add ingredients and cook until brown on each side.

4. Morning Snack- Super Protein Shake
Ingredients 1200
1/3
Banana
cup
1/3
Ground flaxseed
tbsp
3/4
Kiwi
kiwi
Veggie protein 2 1/2
powder tbsp
3/4
Spring water
cup
In a blender, combine kiwi, banana and water, blend well. Add protein and flaxseed and blend
for additional 10 seconds.
Lunch- Sweet potato, tuna and salsa Sheppard’s pie
Ingredients 1,200
Flaxseed oil ½ tbsp
Tuna (canned) ½ can
Sauce, ready-to-serve, 4
salsa tablespoon
Sweet potato, raw, 1 cup,
unprepared cubes
Peel and steam sweet potato until soft, about 15-20 minutes. Once steamed, mash and mix in
flaxseed oil then place in bowl, make equal thickness in bowl. Next cover with tuna, make equal
thickness and last but not least put salsa on top.
Afternoon Snack- Hummus & Veggies

5. Ingredients 1,200
Cauliflower, raw 6 floweret
Hummus 2 tbsp
Yellow pepper 2/3
(raw) pepper
Dip cauliflower florets, cheese & pepper into hummus.
Dinner- Grilled Calamari
Ingredients 1200
Balsamic
½ tbsp
vinegar
Extra virgin
1/2 tbsp
olive oil
Calamari
4 ounces
(raw)
Raw garlic 1 clove
Mixed greens 1 cup
Red peppers ¼ pepper
¼ cup
Brown rice
(uncooked)
Zucchini
¼ small
(raw)
Cook rice according to package directions. Grill calamari with some oil, then add sliced red
pepper and zucchini and grill another 5-7 minutes. Place on mixed salad greens, top with rest of
oil, balsamic vinegar, and crushed garlic.
Give this vegetarian meal plan a try and let me know if you have any questions. If you are
looking for a plan that is more personalized for your individual body and goal then I encourage
you to join my online coaching program at www.ebodi.com where I have hundreds of meal plans
and recipes for all types of preferences.

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