1200 calorie low carb vegan meal plan
In just a few clicks, generate your own 1200 calorie low carb 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, 98g protein, 62g net carbs, 47g fat, 28g fiber per day) cannot be customized.
Day 1
1175cal, 108g protein, 71g net carbs, 43g fat, 15g fiber
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
1 carrots(s) (53cal, 1p, 5c, 3f)
1/2 serving(s) (241cal, 9p, 20c, 12f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1175cal, 100g protein, 73g net carbs, 41g fat, 29g fiber
2 lettuce wrap(s) (165cal, 13p, 13c, 4f)
1 serving(s) (98cal, 4p, 7c, 3f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1 sandwich(es) (387cal, 23p, 29c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1200cal, 99g protein, 63g net carbs, 49g fat, 29g fiber
2 lettuce wrap(s) (165cal, 13p, 13c, 4f)
1 serving(s) (98cal, 4p, 7c, 3f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1 sandwich(es) (387cal, 23p, 29c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1150cal, 92g protein, 43g net carbs, 57g fat, 23g fiber
1/2 serving(s) (151cal, 5p, 15c, 7f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 serving(s) (422cal, 29p, 16c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1125cal, 95g protein, 61g net carbs, 40g fat, 34g fiber
2/3 serving(s) (370cal, 23p, 18c, 16f)
1 serving(s) (185cal, 9p, 20c, 4f)
1 serving(s) (171cal, 9p, 12c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1225cal, 98g protein, 52g net carbs, 54g fat, 34g fiber
1/2 serving(s) (172cal, 11p, 4c, 9f)
1 cup(s) (52cal, 1p, 8c, 0f)
2/3 serving(s) (370cal, 23p, 18c, 16f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1175cal, 95g protein, 75g net carbs, 43g fat, 29g fiber
1/2 serving(s) (172cal, 11p, 4c, 9f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (52 items)
Vegetables and Vegetable Products
Edamame, frozen, shelled
1 1/2 cup (177g)
Tomatoes
1 1/4 medium whole (2-3/5" dia) (154g)
Carrots
2 medium (110g)
Romaine lettuce
1 head (649g)
Onion
2 3/4 tbsp, chopped (27g)
Garlic
2 2/3 clove(s) (8g)
Green pepper
4 tsp, chopped (12g)
Bell pepper
1/2 small (37g)
Mushrooms
4 tbsp, chopped (18g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Frozen mixed veggies
1/4 10oz package (71g)
Cauliflower
1 head small (4" dia.) (265g)
Fruits and Fruit Juices
Fruit juice
10 2/3 fl oz (320mL)
Avocados
1 1/2 avocado(s) (293g)
Strawberries
2 cup, whole (288g)
Beverages
Water
1 gallon (3456mL)
Protein powder
14 1/2 scoop (1/3 cup ea) (450g)
Almond milk, unsweetened
3/4 cup(s) (180mL)
Legumes and Legume Products
Lentils, raw
2 3/4 tbsp (32g)
Tempeh
13 1/3 oz (378g)
Refried beans
2/3 cup (161g)
Chickpeas, canned
1/4 can (112g)
Roasted peanuts
1/2 cup (73g)
Spices and Herbs
Salt
3 dash (2g)
Black pepper
1 1/2 dash, ground (0g)
Thyme, dried
4 dash, ground (1g)
Taco seasoning mix
4 tsp (11g)
Nut and Seed Products
Coconut milk, canned
4 tbsp (60mL)
Mixed nuts
6 tbsp (50g)
Sunflower kernels
1 tbsp (12g)
Walnuts
4 tbsp shelled (50 halves) (25g)
Chia seeds
2 tbsp (28g)
Other
Curry paste
1 tsp (5g)
Coleslaw mix
3 cup (270g)
Mixed greens
2 2/3 cup (80g)
Plant-based deli slices
10 slices (104g)
Soy milk, unsweetened
2 3/4 cup (660mL)
Vegan cheese, sliced
1/2 slice(s) (10g)
Teriyaki sauce
1 tbsp (14mL)
Cacao powder
1 tbsp (6g)
Nutritional yeast
4 tbsp (15g)
Fats and Oils
Salad dressing
2 tbsp (28mL)
Olive oil
3/4 oz (24mL)
Oil
2/3 oz (20mL)
Balsamic vinaigrette
1 tbsp (15mL)
Cereal Grains and Pasta
Seitan
1/3 lbs (151g)
Soups, Sauces, and Gravies
Barbecue sauce
3 fl oz (106g)
Hot sauce
1/2 fl oz (15mL)
Salsa
4 tbsp (72g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Baked Products
Bread
5 slice(s) (160g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
breakfast prep - 2 days
1. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
2 2/3 tbsp (32g)
1/3 cup(s) (79mL)
1/3 dash (0g)
4 tbsp (60mL)
1 tsp (5g)
Recipe has been scaled from original by 0.08x. 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.
2. Simple salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (per meal)
1 tsp (6mL)
1/4 medium whole (2-3/5" dia) (31g)
1/8 medium (8g)
1/4 hearts (125g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Garlic pepper seitan
455 cals, 41p, 22c, 22f (per meal)
4 tsp (20mL)
2 2/3 tbsp, chopped (27g)
1 2/3 clove(s) (5g)
4 tsp, chopped (12g)
1/3 lbs (151g)
1 1/3 dash, ground (0g)
2 tsp (10mL)
2/3 dash (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Roasted carrots
55 cals, 1p, 5c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
165 cals, 13p, 13c, 4f (per meal)
4 leaf inner (24g)
4 oz (113g)
2 tbsp (34g)
1 cup (90g)
1/2 tsp (3mL)
1/2 small (37g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
3. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Vegan deli smashed avocado sandwich
385 cals, 23p, 29c, 16f (per meal)
1/2 cup (15g)
1 tsp (5mL)
1/3 avocado(s) (67g)
2 slice(s) (64g)
5 slices (52g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
breakfast prep - 3 days
dinner prep - 1 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 1 days
1. Grilled 'cheese' with mushrooms
150 cals, 5p, 15c, 7f (per meal)
1 slice(s) (32g)
4 dash, ground (1g)
1/4 tbsp (4mL)
4 tbsp, chopped (18g)
1/2 slice(s) (10g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
lunch prep - 2 days
1. Tempeh taco salad bowl
370 cals, 23p, 18c, 16f (per meal)
1/4 tbsp (3mL)
2/3 cup (161g)
4 tbsp (72g)
2/3 cup (20g)
2/3 avocado(s) (134g)
4 tsp (11g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
dinner prep - 1 days
1. Teriyaki chickpea stir fry
185 cals, 9p, 20c, 4f (per meal)
1/4 can (112g)
1 tbsp (15mL)
3/8 tsp (2mL)
1/4 10oz package (71g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
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.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Chocolate avocado vegan chia pudding
170 cals, 11p, 4c, 10f (per meal)
3/4 cup(s) (180mL)
2 tbsp (28g)
1 tbsp (6g)
1 slices (25g)
1/2 scoop (1/3 cup ea) (16g)
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
dinner prep - 2 days
1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.