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

Generate 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: Sample plan

This sample plan (1225cal, 114g protein, 97g net carbs, 33g fat, 21g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Higher-calorie breakfast cereal w/ protein almond milk, clementine
Vegan bangers and cauliflower mash
Curried lentils
Tue
Wed
Thu
Lentil and veggie soup
Vegan grilled cheese, chunky canned soup (non-creamy), pretzels
Fri
Double chocolate almond milk protein shake, roasted almonds
Sat
Veggie burger, mixed vegetables
Veggie burger with 'cheese', broccoli
Protein shake
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
16 1/3 scoop (1/3 cup ea) (506g)
Almond milk
2 cup (439mL)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (272g)
Spices and Herbs
Salt
1 1/2 dash (1g)
Nut and Seed Products
Coconut milk, canned
1 cup (271mL)
Almonds
4 tbsp, whole (36g)
Other
Curry paste
1 1/2 tbsp (23g)
Vegan sausage
3 sausage (300g)
Frozen cauliflower
2 1/4 cup (255g)
Vegan cheese, sliced
3 slice(s) (60g)
Nutritional yeast
4 tsp (5g)
Protein powder, chocolate
1 scoop (1/3 cup ea) (31g)
Veggie burger patty
2 patty (142g)
Mixed greens
2 oz (57g)
Vegetables and Vegetable Products
Onion
1 1/2 small (105g)
Kale leaves
1 1/3 cup, chopped (89g)
Garlic
1 1/3 clove(s) (4g)
Frozen mixed veggies
2 1/2 cup (337g)
Ketchup
2 tbsp (34g)
Frozen broccoli
2 cup (182g)
Fats and Oils
Oil
1 oz (27mL)
Fruits and Fruit Juices
Clementines
4 fruit (296g)
Breakfast Cereals
Higher-calorie breakfast cereal
2 2/3 serving (128g)
Snacks
Pretzels, hard, salted
2 oz (57g)
Baked Products
Bread
2 slice (64g)
Hamburger buns
2 bun (102g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Vegetable broth
2 2/3 cup(s) (mL)
Sweets
Cocoa powder
1 tsp (2g)
protein prep - 6 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
  • ,
  • Water
    2 1/2 cup(s) (593mL)
  • Protein powder
    2 1/2 scoop (1/3 cup ea) (78g)
  • dinner prep - 3 days
    1. Curried lentils
    360 cals, 14p, 30c, 19f (per meal)
  • Lentils, raw
    3/4 cup (144g)
  • Water
    1 1/2 cup(s) (356mL)
  • Salt
    1 1/2 dash (1g)
  • Coconut milk, canned
    1 cup (270mL)
  • Curry paste
    1 1/2 tbsp (23g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
    lunch prep - 3 days
    1. Vegan bangers and cauliflower mash
    360 cals, 29p, 16c, 19f (per meal)
  • ,
  • Onion, thinly sliced
    1 1/2 small (105g)
  • Vegan sausage
    3 sausage (300g)
  • Oil
    1 1/2 tbsp (23mL)
  • Frozen cauliflower
    2 1/4 cup (255g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
    2
    Meanwhile, cook the sausage and cauliflower according to the directions on the package.
    3
    When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
    4
    When all elements are done, plate and serve.
    breakfast prep - 4 days
    1. Higher-calorie breakfast cereal w/ protein almond milk
    185 cals, 12p, 23c, 3f (per meal)
  • Almond milk
    1/3 cup (80mL)
  • Higher-calorie breakfast cereal
    2/3 serving (32g)
  • Protein powder
    1/3 scoop (1/3 cup ea) (10g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
    2. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • dinner prep - 2 days
    1. Vegan grilled cheese
    165 cals, 5p, 17c, 8f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Vegan cheese, sliced
    1 slice(s) (20g)
  • Oil
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat skillet to medium-low with half of the oil.
    2
    Place one slice of bread on the skillet and top with cheese and the other slice of bread.
    3
    Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
    2. Chunky canned soup (non-creamy)
    125 cals, 9p, 12c, 3f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    1 can (~19 oz) (526g)
  • 1
    Prepare according to instructions on package.
    3. Pretzels
    110 cals, 3p, 22c, 1f (per meal)
  • Pretzels, hard, salted
    1 oz (28g)
  • 1
    Serving note: 1 oz = approx. 110 calories of pretzels
    lunch prep - 2 days
    1. Lentil and veggie soup
    380 cals, 24p, 53c, 2f (per meal)
  • Lentils, raw
    2/3 cup (128g)
  • Vegetable broth
    2 2/3 cup(s) (mL)
  • Kale leaves
    1 1/3 cup, chopped (89g)
  • Nutritional yeast
    4 tsp (5g)
  • Garlic
    1 1/3 clove(s) (4g)
  • Frozen mixed veggies
    2 cup (270g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Put all ingredients in a large pot and bring to a boil.
    2
    Let cook for 15-20 minutes until lentils are soft.
    3
    Season with salt and pepper to taste. Serve.
    breakfast prep - 2 days
    1. Double chocolate almond milk protein shake
    85 cals, 13p, 2c, 2f (per meal)
  • Cocoa powder
    4 dash (1g)
  • Water
    1/2 cup(s) (119mL)
  • Almond milk
    4 tbsp (60mL)
  • Protein powder, chocolate
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Put all ingredients in a blender.
    2
    Mix until well-blended. Add more water depending on your preferred consistency.
    3
    Serve immediately.
    2. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • ,
  • Almonds
    2 tbsp, whole (18g)
  • dinner prep - 1 days
    1. Veggie burger with 'cheese'
    340 cals, 12p, 46c, 9f (per meal)
  • Veggie burger patty
    1 patty (71g)
  • Mixed greens
    1 oz (28g)
  • Ketchup
    1 tbsp (17g)
  • Hamburger buns
    1 bun (51g)
  • Vegan cheese, sliced
    1 slice(s) (20g)
  • 1
    Cook patty according to instructions on package.
    2
    When done, put on bun and top with vegan cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
    2. Broccoli
    60 cals, 5p, 4c, 0f (per meal)
  • Frozen broccoli
    2 cup (182g)
  • 1
    Prepare according to instructions on package.
    lunch prep - 1 days
    1. Veggie burger
    275 cals, 11p, 41c, 5f (per meal)
  • Hamburger buns
    1 bun (51g)
  • Ketchup
    1 tbsp (17g)
  • Mixed greens
    1 oz (28g)
  • Veggie burger patty
    1 patty (71g)
  • 1
    Cook patty according to instructions on package.
    2
    When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
    2. Mixed vegetables
    50 cals, 2p, 6c, 0f (per meal)
  • Frozen mixed veggies
    1/2 cup (68g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
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