1200 calorie high protein vegan meal plan
In just a few clicks, generate your own 1200 calorie high protein vegan meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1175cal, 109g protein, 86g net carbs, 36g fat, 21g fiber per day) cannot be customized.
Day 1
1175cal, 116g protein, 49g net carbs, 47g fat, 21g fiber
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1225cal, 105g protein, 87g net carbs, 39g fat, 24g fiber
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 serving(s) (369cal, 18p, 39c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1200cal, 109g protein, 107g net carbs, 27g fat, 26g fiber
1/2 serving(s) (85cal, 2p, 12c, 2f)
1 links (38cal, 5p, 1c, 2f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
2 serving(s) (369cal, 18p, 39c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1200cal, 107g protein, 104g net carbs, 28g fat, 28g fiber
1/2 serving(s) (85cal, 2p, 12c, 2f)
1 links (38cal, 5p, 1c, 2f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
6 2/3 nuggets (368cal, 20p, 34c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1175cal, 108g protein, 96g net carbs, 33g fat, 17g fiber
1 bagel(s) (191cal, 7p, 35c, 2f)
2 carrot(s) (54cal, 1p, 8c, 0f)
6 2/3 nuggets (368cal, 20p, 34c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1150cal, 110g protein, 78g net carbs, 38g fat, 16g fiber
1 bagel(s) (191cal, 7p, 35c, 2f)
2 carrot(s) (54cal, 1p, 8c, 0f)
3 1/2 oz tofu (187cal, 9p, 12c, 11f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1150cal, 110g protein, 78g net carbs, 38g fat, 16g fiber
1 bagel(s) (191cal, 7p, 35c, 2f)
2 carrot(s) (54cal, 1p, 8c, 0f)
3 1/2 oz tofu (187cal, 9p, 12c, 11f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (41 items)
Beverages
Water
17 2/3 cup(s) (4193mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Almond milk, unsweetened
1/2 cup (120mL)
Vegetables and Vegetable Products
Tomatoes
4 medium whole (2-3/5" dia) (476g)
Frozen mixed veggies
3/4 lbs (341g)
Ketchup
6 tbsp (102g)
Fresh parsley
2 1/4 sprigs (2g)
Onion
3/8 small (26g)
Carrots
6 medium (366g)
Kale leaves
1/2 bunch (85g)
Garlic
1 clove(s) (3g)
Fresh ginger
1 1/2 inch (2.5cm) cube (8g)
Fats and Oils
Oil
2 oz (55mL)
Olive oil
1/4 tbsp (4mL)
Legumes and Legume Products
Tempeh
4 oz (113g)
Chickpeas, canned
1 3/4 can (784g)
Soy sauce
1 tbsp (17mL)
Extra firm tofu
2 oz (57g)
Firm tofu
1/2 lbs (198g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Apple cider vinegar
3/4 tbsp (1mL)
Oriental flavored ramen
1/8 package with flavor packet (11g)
Nut and Seed Products
Walnuts
1/2 cup, shelled (50g)
Sesame seeds
1/2 tbsp (5g)
Other
Teriyaki sauce
4 tbsp (60mL)
Meatless chik'n tenders
10 2/3 pieces (272g)
Vegan breakfast sausage links
2 links (45g)
Vegan chik'n nuggets
13 1/3 nuggets (287g)
Vegan butter
1 1/2 tbsp (21g)
Soy milk, unsweetened
3 cup (720mL)
Fruits and Fruit Juices
Kiwi
5 fruit (345g)
Blueberries
1 cup (148g)
Lemon
1/2 small (29g)
Avocados
1/2 avocado(s) (101g)
Lemon juice
1 tbsp (15mL)
Breakfast Cereals
Breakfast cereal
1 serving (30g)
Spices and Herbs
Balsamic vinegar
3/4 tbsp (11mL)
Baked Products
Bagel
3 small bagel (3" dia) (207g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Cornstarch
1 1/2 tbsp (12g)
Sweets
Agave
1 tsp (7g)
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
lunch prep - 2 days
1. Teriyaki chickpea stir fry
370 cals, 18p, 39c, 9f (per meal)
1 can (448g)
4 tbsp (60mL)
1/2 tbsp (8mL)
1 10oz package (284g)
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
dinner prep - 2 days
1. Crispy chik'n tenders
305 cals, 22p, 28c, 12f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Kiwi
95 cals, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
breakfast prep - 2 days
1. Breakfast cereal with almond milk
85 cals, 2p, 12c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
3. Vegan breakfast sausage links
40 cals, 5p, 1c, 2f (per meal)
2 links (45g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
dinner prep - 2 days
1. Chik'n nuggets
370 cals, 20p, 34c, 15f (per meal)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Easy chickpea salad
350 cals, 18p, 38c, 7f (per meal)
2 1/4 sprigs (2g)
3/4 tbsp (1mL)
3/4 tbsp (11mL)
3/4 cup cherry tomatoes (112g)
3/8 small (26g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 3 days
1. Small toasted bagel with 'butter'
190 cals, 7p, 35c, 2f (per meal)
1
Toast the bagel to desired toastiness.
2
Spread the butter.
3
Enjoy.
2. Carrot sticks
55 cals, 1p, 8c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Tofu lo-mein
170 cals, 8p, 13c, 8f (per meal)
2 oz (57g)
1/4 tbsp (4mL)
1/6 cup(s) (44mL)
3/8 tsp (2mL)
1/8 package with flavor packet (11g)
2 oz (57g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
dinner prep - 2 days
1. Simple seitan
185 cals, 23p, 10c, 6f (per meal)
2. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 2 days
1. Lemon ginger tofu chik'n
185 cals, 9p, 12c, 11f (per meal)
1 tsp (7g)
1/2 tbsp (5g)
1 clove(s) (3g)
1 1/2 inch (2.5cm) cube (8g)
3/4 tbsp (11mL)
1 tbsp (15mL)
1 1/2 tbsp (12g)
1 tbsp (15mL)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Tear tofu into bite-sized pieces and add them to a large bowl. Toss with only half of the soy sauce and only half of the oil. Sprinkle a little over half of the corn starch on the tofu and toss until tofu is fully coated.
3
Place tofu on a parchment lined baking sheet and bake until crispy about 30-35 minutes.
4
Meanwhile prepare the lemon ginger sauce. Mix lemon juice, agave, and remaining soy sauce in a small bowl. In a separate bowl, mix the remaining corn starch with a splash of cold water until combined. Set
5
both bowls aside.
6
Add remaining oil to a skillet over medium heat and add the ginger and garlic. Cook until fragrant, 1 minute.
7
Pour in the lemon sauce and bring to a simmer and then pour in the cornstarch mixture. Simmer until sauce thickens, about 1 minute.
8
Add tofu and sesame seeds to the sauce and stir until coated. Serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.