1200 calorie low carb vegan meal plan
Table of Contents
Overview
This 1200-calorie vegan low-carb meal plan gives you two clear ways to get started: use the customizable generator to build a diet plan tailored to your calorie and swap preferences, or download the pre-made 7-day PDF (1200 kcal, ~96 g protein, ~53 g net carbs, ~57 g fat, ~25 g fiber per day) and follow the weekly plan as-is. Both options include an easy grocery list and step-by-step recipes so you can prep meals quickly. Whether you need a ready-made nutrition plan or want to craft your own weekly plan, the layout is built for convenience and clarity.
The sample week features plant-forward breakfasts, protein shakes, tofu and tempeh mains, salads, zoodles, roasted vegetables and snacks like roasted peanuts and rice cakes — designed to be low in net carbs but protein-rich to support muscle maintenance. Use the generator to swap recipes, adjust daily calories, or randomize meals until the diet plan fits your tastes; choose the pre-made PDF if you want a fixed, printable plan with consistent macros. The plan also includes meal-prep tips and scaled recipes so you can batch-cook servings for several days.
Following a 1200-calorie, low-carb vegan meal plan may support steady weight loss when combined with regular activity and a caloric deficit, and the relatively high protein helps preserve lean body mass and improve satiety. The lower net carbs can help stabilize blood sugar for some people, while the included fiber-rich plant foods support digestion and gut health. As with any restrictive calorie plan, results vary — consult a healthcare provider or registered dietitian to ensure this nutrition plan is appropriate for your medical needs and long-term goals.
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, 96g protein, 53g net carbs, 57g fat 25g fiber per day) cannot be customized.
Day 1
1250cals, 91g protein, 52g net carbs, 61g fat 32g fiber per day
1 serving(s) (332cal, 25p, 15c, 15f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1/2 serving(s) (214cal, 3p, 7c, 17f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1250cals, 93g protein, 40g net carbs, 62g fat 40g fiber per day
1 1/2 serving(s) (353cal, 8p, 13c, 23f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
3 carrots(s) (158cal, 2p, 15c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1175cals, 95g protein, 45g net carbs, 61g fat 20g fiber per day
2 oz tempeh (217cal, 16p, 7c, 11f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1200cals, 104g protein, 65g net carbs, 52g fat 17g fiber per day
1 toast(s) (203cal, 8p, 14c, 11f)
1 can(s) (247cal, 18p, 23c, 7f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1175cals, 102g protein, 54g net carbs, 49g fat 29g fiber per day
1 toast(s) (203cal, 8p, 14c, 11f)
2 lettuce wrap(s) (165cal, 13p, 13c, 4f)
1 serving(s) (98cal, 4p, 7c, 3f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
4 oz (295cal, 24p, 8c, 15f)
2/3 serving(s) (85cal, 1p, 3c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1175cals, 95g protein, 49g net carbs, 58g fat 17g fiber per day
1/2 serving(s) (115cal, 1p, 6c, 9f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
3 tender(s) (171cal, 12p, 15c, 7f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
4 oz (295cal, 24p, 8c, 15f)
2/3 serving(s) (85cal, 1p, 3c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1200cals, 93g protein, 66g net carbs, 55g fat 19g fiber per day
1/2 serving(s) (115cal, 1p, 6c, 9f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
3 tender(s) (171cal, 12p, 15c, 7f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 patty (254cal, 20p, 22c, 6f)
1 serving(s) (166cal, 3p, 6c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (54 items)
Fruits and Fruit Juices
Lemon juice
1 1/2 fl oz (45mL)
Avocados
2 1/4 avocado(s) (452g)
Strawberries
1 cup, whole (144g)
Lime juice
1 tsp (5mL)
Lemon
1 1/2 small (87g)
Raspberries
20 raspberries (38g)
Pineapple, frozen
1/2 cup, chunks (83g)
Vegetables and Vegetable Products
Tomatoes
6 medium whole (2-3/5" dia) (727g)
Cabbage
1/4 head, small (about 4-1/2" dia) (179g)
Fresh cilantro
1 tbsp, chopped (3g)
Onion
1/3 large (50g)
Garlic
1 1/3 clove(s) (4g)
Carrots
5 1/2 medium (327g)
Zucchini
1 1/2 large (438g)
Frozen mixed veggies
1 cup (135g)
Romaine lettuce
3/8 head (262g)
Bell pepper
1/4 small (19g)
Fresh spinach
1/2 cup(s) (15g)
Ketchup
1 1/2 tbsp (26g)
Beverages
Water
14 3/4 cup (3533mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Fats and Oils
Oil
2 1/2 oz (72mL)
Ranch dressing
1 tbsp (15mL)
Salad dressing
2/3 cup (169mL)
Olive oil
2 tbsp (30mL)
Other
Italian seasoning
1/4 container (.75 oz) (5g)
Nutritional yeast
1/4 tbsp (1g)
Mixed greens
10 1/2 cup (315g)
Coleslaw mix
1/2 cup (45g)
Meatless chik'n tenders
6 pieces (153g)
Veggie burger patty
2 patty (142g)
Spices and Herbs
Black pepper
4 1/4 g (4g)
Salt
1 tsp (7g)
Crushed red pepper
1 1/2 dash (0g)
Fresh basil
3/4 cup leaves, whole (18g)
Lemon pepper
1/4 tbsp (2g)
Garlic powder
4 dash (2g)
Oregano, dried
4 dash, ground (1g)
Legumes and Legume Products
Roasted peanuts
6 3/4 tbsp (61g)
Lentils, raw
2 tbsp (24g)
Soy sauce
3/4 oz (17mL)
Vegetarian burger crumbles
3/4 package (12 oz) (263g)
Firm tofu
1 1/3 lbs (595g)
Peanut butter
1 oz (32g)
Tempeh
3/4 lbs (340g)
Cereal Grains and Pasta
Cornstarch
3 tbsp (24g)
Nut and Seed Products
Flax seeds
2 dash (2g)
Almond butter
2 tbsp (32g)
Sunflower kernels
1 oz (28g)
Coconut milk, canned
6 tbsp (91mL)
Baked Products
Bread
2 slice(s) (64g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Barbecue sauce
1 tbsp (17g)
Snacks
Rice cakes, any flavor
1/2 cakes (5g)
breakfast prep - 3 days
1. Avocado
176cal, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Cherry tomatoes
11cal, 1p, 1c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Roasted cabbage steaks with dressing
214cal, 3p, 7c, 17f (per meal)
1/4 head, small (about 4-1/2" dia) (179g)
3/4 tbsp (11mL)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
lunch prep - 1 days
1. Carrot & grounds stir fry
332cal, 25p, 15c, 15f (per meal)
1 tbsp, chopped (3g)
2 tsp (10mL)
1 tsp (5mL)
1 1/3 dash (0g)
2 tsp (10mL)
1 tbsp (15mL)
1/3 large (50g)
2/3 clove(s) (2g)
4 oz (113g)
1 1/3 large (96g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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.
lunch prep - 1 days
1. Zoodles with avocado sauce
353cal, 8p, 13c, 23f (per meal)
3/4 avocado(s) (151g)
3/4 large (242g)
3/4 cup leaves, whole (18g)
7 1/2 cherry tomatoes (128g)
2 1/4 tbsp (34mL)
1/4 cup(s) (59mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
dinner prep - 1 days
1. Vegan crumbles
219cal, 28p, 4c, 7f (per meal)
1 1/2 cup (150g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Roasted carrots
158cal, 2p, 15c, 8f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Lemon pepper tofu
378cal, 23p, 18c, 24f (per meal)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
3 tbsp (24g)
1 1/2 small (87g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Mixed vegetables
49cal, 2p, 6c, 0f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Peanut tempeh
217cal, 16p, 7c, 11f (per meal)
1/4 tbsp (1g)
1/2 tsp (3mL)
1/4 tbsp (4mL)
1 tbsp (16g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Smashed raspberry almond butter toast
203cal, 8p, 14c, 11f (per meal)
10 raspberries (19g)
1 dash (1g)
1 tbsp (16g)
1 slice(s) (32g)
1
Toast bread (optional).
2
Spread almond butter over bread. Place raspberries on the almond butter and smash them gently using the back of a fork. Top with flax seeds and serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
247cal, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
165cal, 13p, 13c, 4f (per meal)
2 leaf inner (12g)
2 oz (57g)
1 tbsp (17g)
1/2 cup (45g)
1/4 tsp (1mL)
1/4 small (19g)
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. 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.
2. Rice cakes with peanut butter
120cal, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
3. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1/2 hearts (250g)
1/4 medium (15g)
1/2 medium whole (2-3/5" dia) (62g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. 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. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Sauteed garlic & herb tomatoes
85cal, 1p, 3c, 7f (per meal)
1/3 tsp (2g)
1 tsp (4g)
2/3 pint, cherry tomatoes (199g)
2/3 clove(s) (2g)
1 tbsp (15mL)
2/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
breakfast prep - 2 days
1. Super simple green smoothie
115cal, 1p, 6c, 9f (per meal)
4 tbsp, chunks (41g)
3 tbsp (45mL)
1/4 cup(s) (8g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Blend coconut milk and spinach in a blender until completely smooth.
2
Add frozen pineapple chunks and blend again, until smooth.
3
Serve.
lunch prep - 2 days
1. Crispy chik'n tenders
171cal, 12p, 16c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
1 1/4 cup cherry tomatoes (186g)
7 1/2 cup (225g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Veggie burger patty
254cal, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Pan roasted zucchini
166cal, 3p, 6c, 13f (per meal)
1 tbsp (15mL)
4 dash (3g)
4 dash (2g)
4 dash, ground (1g)
1/2 tbsp, ground (3g)
1 medium (196g)
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.