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 (1200cals, 114g protein, 85g net carbs, 33g fat 26g fiber per day) cannot be customized.
Day 1
1175cals, 113g protein, 95g net carbs, 27g fat 24g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 flatbread(s) (315cal, 11p, 37c, 11f)
1 1/3 serving(s) (370cal, 23p, 52c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1250cals, 113g protein, 102g net carbs, 32g fat 26g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 oz (148cal, 12p, 4c, 8f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
3/8 cup rice, cooked (83cal, 2p, 18c, 0f)
1 serving(s) (216cal, 10p, 18c, 8f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1200cals, 122g protein, 101g net carbs, 24g fat 25g fiber per day
1 serving(s) (167cal, 27p, 3c, 5f)
2 oz (148cal, 12p, 4c, 8f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
3/8 cup rice, cooked (83cal, 2p, 18c, 0f)
1 serving(s) (216cal, 10p, 18c, 8f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1175cals, 115g protein, 86g net carbs, 24g fat 38g fiber per day
1 serving(s) (167cal, 27p, 3c, 5f)
3/4 serving(s) (311cal, 15p, 35c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 sandwich(es) (258cal, 4p, 43c, 2f)
2/3 cup(s) (56cal, 5p, 1c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1200cals, 111g protein, 60g net carbs, 49g fat 18g fiber per day
1 serving(s) (389cal, 16p, 32c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1175cals, 109g protein, 81g net carbs, 37g fat 20g fiber per day
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1150cals, 113g protein, 68g net carbs, 36g fat 28g fiber per day
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
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, 1ff)
Grocery List (49 items)
Beverages
Protein powder
1 1/4 lbs (582g)
Almond milk, unsweetened
2 cup (480mL)
Water
24 cup(s) (5767mL)
Nut and Seed Products
Almonds
2 oz (60g)
Almond butter
3 tbsp (47g)
Vegetables and Vegetable Products
Frozen mixed veggies
1 cup (135g)
Garlic
4 clove(s) (12g)
Kale leaves
5 oz (144g)
Broccoli
3/4 cup chopped (68g)
Fresh spinach
1/2 lbs (227g)
Fresh ginger
2 inch (2.5cm) cube (10g)
Onion
1 1/2 medium (2-1/2" dia) (164g)
Sweet potatoes
1/4 sweetpotato, 5" long (53g)
Tomato paste
1/2 tbsp (8g)
Canned whole tomatoes
2/3 cup (160g)
Other
Nutritional yeast
2 tsp (2g)
Mixed greens
1/2 oz (14g)
Protein powder, chocolate
2 scoop (1/3 cup ea) (62g)
Soy milk, unsweetened
1/4 gallon (881mL)
Coleslaw mix
1/2 cup (45g)
Almond flour
1 1/2 tbsp (11g)
Soups, Sauces, and Gravies
Vegetable broth
3 1/2 cup(s) (mL)
Barbecue sauce
2 tbsp (34g)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (288g)
Hummus
2 tbsp (31g)
Tempeh
4 oz (113g)
Chickpeas, canned
1/2 can (224g)
Black beans
1/2 can(s) (220g)
Firm tofu
3/4 lbs (354g)
Vegetarian burger crumbles
1 1/4 cup (125g)
Fats and Oils
Oil
2 oz (65mL)
Fruits and Fruit Juices
Lemon juice
1 fl oz (27mL)
Apples
2 medium (3" dia) (364g)
Jackfruit
4 1/2 oz (128g)
Fruit juice
10 2/3 fl oz (320mL)
Avocados
1/4 avocado(s) (50g)
Lemon
1/4 small (15g)
Spices and Herbs
Crushed red pepper
5 dash (1g)
Salt
1/2 tsp (3g)
Black pepper
2 dash, ground (1g)
Ground cumin
1/4 oz (6g)
Dijon mustard
4 dash (3g)
Cajun seasoning
1 1/4 tsp (3g)
Chili powder
2 tsp (5g)
Baked Products
Naan bread
1/3 lbs (153g)
Hamburger buns
1 bun(s) (51g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Dry bulgur wheat
1/3 cup (47g)
Sweets
Cocoa powder
2 tsp (4g)
breakfast prep - 2 days
1. Protein shake (almond milk)
105cal, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Lentil and veggie soup
370cal, 23p, 52c, 2f (per meal)
1 cup (135g)
2/3 clove(s) (2g)
2 tsp (2g)
2/3 cup, chopped (27g)
1 1/3 cup(s) (mL)
1/3 cup (64g)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 1 days
1. Broccoli & hummus flatbread
315cal, 11p, 37c, 11f (per meal)
1 tsp (5mL)
1/4 tbsp (4mL)
1/2 oz (14g)
1 dash (0g)
2 tbsp (31g)
1/2 clove (2g)
1/2 large (63g)
3/4 cup chopped (68g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Combine chopped broccoli, garlic, just half of the oil, and some salt and pepper on a baking sheet. Toss. Roast 10-15 minutes until broccoli is tender.
3
Place naan directly on oven rack and bake until crisp, 4-5 minutes.
4
Toss greens with lemon juice, remaining oil, and some salt and pepper.
5
Spread hummus on naan. Top with broccoli, greens, a sprinkle of crushed red pepper. Slice naan flatbread and serve.
lunch prep - 2 days
1. Basic tempeh
148cal, 12p, 4c, 8f (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. White rice
83cal, 2p, 18c, 0f (per meal)
4 tbsp (46g)
1/2 cup(s) (120mL)
1 1/2 dash, ground (0g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 2 days
1. Spinach soup
216cal, 10p, 18c, 8f (per meal)
1 tsp (2g)
1 1/4 cup(s) (mL)
1/2 lbs (227g)
2 inch (2.5cm) cube (10g)
1 medium (2-1/2" dia) (110g)
2 tsp (10mL)
1/2 can (224g)
1
Heat oil in a large pot over medium-high heat. Fry onion and ginger until soft, about 3-5 minutes. Stir in chickpeas, spinach, broth, cumin, and some salt.
2
Bring to a boil, reduce heat to low, and cook until greens are wilted, about 4-5 minutes.
3
Carefully transfer soup to a blender. Blend until smooth. Season to taste with salt and pepper. Serve.
breakfast prep - 2 days
1. Double chocolate almond milk protein shake
167cal, 27p, 3c, 5f (per meal)
1 scoop (1/3 cup ea) (31g)
1 tsp (2g)
1/2 cup (120mL)
1 cup(s) (239mL)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
dinner prep - 1 days
1. Vegan bbq jackfruit sandwich
258cal, 4p, 43c, 2f (per meal)
4 dash (3g)
1 tsp (5mL)
1/2 cup (45g)
4 1/2 oz (128g)
1 bun(s) (51g)
2 tbsp (34g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the lemon juice, and mustard until it forms a sauce-like consistency. Add in the coleslaw mix and toss to coat. Set aside.
2
Warm jackfruit up according to package instructions. Add jackfruit to a bowl and mix with the barbecue sauce.
3
Place bbq jackfruit and slaw between each bun and serve.
lunch prep - 1 days
1. Black bean & sweet potato stew
311cal, 15p, 35c, 5f (per meal)
1/4 sweetpotato, 5" long (53g)
1/2 tbsp (8g)
1/4 tbsp (4mL)
6 tbsp, chopped (15g)
1/4 tbsp (4mL)
3 dash (1g)
1/2 clove(s) (2g)
1/4 small (18g)
3/4 cup(s) (180mL)
1/2 can(s) (220g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
breakfast prep - 3 days
1. Almond protein balls
135cal, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
lunch prep - 2 days
1. Cajun tofu
196cal, 14p, 4c, 14f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 1 days
1. Lentil kale salad
389cal, 16p, 32c, 19f (per meal)
4 dash (1g)
1 cup(s) (239mL)
4 dash (1g)
1 1/2 cup, chopped (60g)
1 tbsp (15mL)
1 tbsp, slivered (7g)
1 tbsp (15mL)
1 clove(s) (3g)
4 tbsp (48g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
dinner prep - 2 days
1. Lentil chili
290cal, 13p, 37c, 6f (per meal)
1 cup(s) (mL)
1/3 cup (47g)
2/3 cup (160g)
2/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (2g)
2 tsp (5g)
1/3 cup (64g)
1 1/3 clove(s) (4g)
1/3 medium (2-1/2" dia) (37g)
2 tsp (10mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
lunch prep - 1 days
1. Vegan crumbles
183cal, 23p, 4c, 6f (per meal)
1 1/4 cup (125g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/4 avocado(s) (50g)
1/4 small (15g)
1/4 bunch (43g)
Recipe has been scaled from original by 0.25x. 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.