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

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 (1200cal, 112g protein, 67g net carbs, 47g fat, 19g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Protein shake (almond milk)
Crispy tenders, olive oil drizzled broccoli
Vegan cream of mushroom soup
Tue
Wed
Grilled peanut butter and banana sandwich, plantain chips
Thu
Garlic pepper seitan, broccoli
Fri
Celery and peanut butter, roasted almonds
Sat
Veggie burger, olive oil drizzled broccoli
Chunky canned soup (non-creamy), sunflower seeds
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
3/4 gallon (2880mL)
Protein powder
16 scoop (1/3 cup ea) (496g)
Almond milk
1/2 gallon (1920mL)
Vegetables and Vegetable Products
Cauliflower
4 cup chopped (1/2" pieces) (428g)
Mushrooms
3 cup, pieces or slices (210g)
Garlic
4 1/2 clove(s) (14g)
Onion
1 medium (2-1/2" dia) (110g)
Frozen broccoli
16 1/2 cup (1502g)
Ketchup
4 tbsp (68g)
Green pepper
2 tbsp, chopped (19g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Spices and Herbs
Onion powder
4 tsp (10g)
Salt
3/10 oz (8g)
Black pepper
1/5 oz (6g)
Fats and Oils
Oil
2 tsp (10mL)
Olive oil
2 1/2 oz (72mL)
Cooking spray
1 1/2 spray , about 1/3 second (1 NLEA serving) (0g)
Other
Meatless chik'n tenders
12 pieces (306g)
Mixed greens
1 oz (28g)
Veggie burger patty
1 patty (71g)
Snacks
Plantain chips
2 oz (57g)
Baked Products
Bread
3 slice (96g)
Hamburger buns
1 bun (51g)
Fruits and Fruit Juices
Banana
1 1/2 medium (7" to 7-7/8" long) (177g)
Legumes and Legume Products
Peanut butter
5 tbsp (80g)
Cereal Grains and Pasta
Seitan
8 oz (227g)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
Sunflower kernels
3/4 oz (21g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
protein prep - 6 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
  • ,
  • Water
    2 cup(s) (474mL)
  • Protein powder
    2 scoop (1/3 cup ea) (62g)
  • dinner prep - 2 days
    1. Vegan cream of mushroom soup
    400 cals, 18p, 28c, 21f (per meal)
  • Cauliflower
    4 cup chopped (1/2" pieces) (428g)
  • Almond milk
    4 cup(s) (960mL)
  • Onion powder
    4 tsp (10g)
  • Salt
    1 tsp (6g)
  • Oil
    2 tsp (10mL)
  • Mushrooms, diced
    3 cup, pieces or slices (210g)
  • Garlic, diced
    2 clove (6g)
  • Black pepper
    2 tsp, ground (5g)
  • Onion, diced
    1 small (70g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    In a small saucepan, heat the cauliflower, almond milk, onion powder, salt, and pepper. Bring to a boil.
    2
    Once boiling, reduce heat, and continue cooking for 8 minutes.
    3
    Blend the cauliflower mixture with a food processor, blender or immersion blender.
    4
    In a deep pan, add the oil, mushrooms, onion and garlic and cook over medium heat until onions soften, about 10 minutes.
    5
    Add cauliflower mixture to the mushrooms, cover, and bring to a boil. Let simmer for 10 minutes. Serve.
    lunch prep - 3 days
    1. Crispy tenders
    230 cals, 16p, 21c, 9f (per meal)
  • ,
  • Meatless chik'n tenders
    4 pieces (102g)
  • Ketchup
    1 tbsp (17g)
  • 1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Olive oil drizzled broccoli
    175 cals, 7p, 5c, 11f (per meal)
  • ,
  • Black pepper
    1/2 tsp (0g)
  • Salt
    1/2 tsp (2g)
  • Frozen broccoli
    7 1/2 cup (683g)
  • Olive oil
    2 1/2 tbsp (38mL)
  • Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    breakfast prep - 4 days
    1. Protein shake (almond milk)
    210 cals, 28p, 5c, 8f (per meal)
  • Almond milk
    1 cup (240mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • 1
    Mix until well-combined.
    2
    Serve.
    dinner prep - 3 days
    1. Grilled peanut butter and banana sandwich
    245 cals, 8p, 27c, 10f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Banana, sliced
    1/2 medium (7" to 7-7/8" long) (59g)
  • Peanut butter
    1 tbsp (16g)
  • Cooking spray
    1/2 spray , about 1/3 second (1 NLEA serving) (0g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
    2. Plantain chips
    100 cals, 0p, 11c, 6f (per meal)
  • Plantain chips
    2 oz (57g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Approximately 3/4 cup = 1 oz
    lunch prep - 2 days
    1. Garlic pepper seitan
    340 cals, 31p, 16c, 17f (per meal)
  • Olive oil
    2 tbsp (30mL)
  • Onion
    4 tbsp, chopped (40g)
  • Garlic, minced
    2 1/2 clove(s) (8g)
  • Green pepper
    2 tbsp, chopped (19g)
  • Seitan, chicken style
    8 oz (227g)
  • Black pepper
    2 dash, ground (1g)
  • Water
    1 tbsp (15mL)
  • Salt
    1 dash (1g)
  • Recipe has been scaled from original by 0.5x. 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. Broccoli
    115 cals, 11p, 8c, 0f (per meal)
  • ,
  • Frozen broccoli
    8 cup (728g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    breakfast prep - 2 days
    1. Celery and peanut butter
    110 cals, 4p, 3c, 8f (per meal)
  • Raw celery
    1 stalk, medium (7-1/2" - 8" long) (40g)
  • Peanut butter
    1 tbsp (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Clean celery and slice to desired lengths
    2
    spread peanut butter along center
    2. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • ,
  • Almonds
    2 tbsp, whole (18g)
  • dinner prep - 1 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • Chunky canned soup (non-creamy varieties)
    1 can (~19 oz) (526g)
  • 1
    Prepare according to instructions on package.
    2. Sunflower seeds
    135 cals, 6p, 2c, 11f (per meal)
  • Sunflower kernels
    3/4 oz (21g)
  • 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. Olive oil drizzled broccoli
    70 cals, 3p, 2c, 5f (per meal)
  • Black pepper
    1/2 dash (0g)
  • Salt
    1/2 dash (0g)
  • Frozen broccoli
    1 cup (91g)
  • Olive oil
    1 tsp (5mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
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