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 (1200cal, 96g protein, 53g net carbs, 57g fat, 25g fiber per day) cannot be customized.
Day 1
1250cal, 91g protein, 52g net carbs, 61g fat, 32g fiber
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
1250cal, 93g protein, 40g net carbs, 62g fat, 40g fiber
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
1175cal, 95g protein, 45g net carbs, 61g fat, 20g fiber
2 oz tempeh (217cal, 16p, 7c, 11f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1200cal, 104g protein, 65g net carbs, 52g fat, 17g fiber
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
1175cal, 102g protein, 54g net carbs, 49g fat, 29g fiber
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
1175cal, 95g protein, 49g net carbs, 58g fat, 17g fiber
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
1200cal, 93g protein, 66g net carbs, 55g fat, 19g fiber
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](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (54 items)
Fruits and Fruit Juices
Avocados
2 1/4 avocado(s) (452g)
Lemon juice
1 1/2 fl oz (45mL)
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
1 gallon (3533mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Fats and Oils
Ranch dressing
1 tbsp (15mL)
Oil
2 1/2 oz (72mL)
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)
Oregano, dried
4 dash, ground (1g)
Garlic powder
4 dash (2g)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/528/medium_thumb_c4614f209e6d35420398a2a442b7007d-1558498320.jpg)
1. Avocado
175 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
2. Cherry tomatoes
10 cals, 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/medium_thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2236/medium_thumb_ec33b1a9a9bcda83e5efab43c5f8f561-1558498680.jpg)
1. Roasted cabbage steaks with dressing
215 cals, 3p, 7c, 17f (per meal)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
3/4 tbsp (11mL)
1/4 head, small (about 4-1/2" dia) (179g)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/17345/medium_thumb_7d797378b4e8c36d038a7a884a0aa0a3-1628546880.jpg)
1. Carrot & grounds stir fry
330 cals, 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,
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20629/medium_thumb_efbdd90a42cbd30f153e9f935a1cd4f4-1640740620.jpg)
2. Lentils
85 cals, 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/1044/medium_thumb_b31e3a58374b7298eb846acea6a71a8a-1558498440.jpg)
1. Zoodles with avocado sauce
355 cals, 8p, 13c, 23f (per meal)
1/4 cup(s) (59mL)
2 1/4 tbsp (34mL)
7 1/2 cherry tomatoes (128g)
3/4 cup leaves, whole (18g)
3/4 large (242g)
3/4 avocado(s) (151g)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/115821/medium_thumb_35bc6a13f8b96ee7eaee85d66626289e-1704052200.png)
1. Vegan crumbles
220 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/23384/medium_thumb_b82a9c930f12cb5fb1ce9788deb21cbd-1648487400.jpg)
2. Roasted carrots
160 cals, 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/120720/medium_thumb_6432a2fe47e6665ac9f647734dcba193-1705091640.png)
1. Lemon pepper tofu
380 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/131/medium_thumb_416dd9a1be2dbf29cac4213116b2569f-1558498020.jpg)
2. Mixed vegetables
50 cals, 2p, 6c, 0f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/3194/medium_thumb_72f483147d195735144c7a4a7e4e238e-1565129760.jpg)
1. Peanut tempeh
215 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/690/medium_thumb_f89566deb4b3257c9983835c3c715828-1558498380.jpg)
2. Simple mixed greens salad
135 cals, 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/18467/medium_thumb_0015e681658fd8ce16537d111d92aea9-1631660340.jpg)
1. Smashed raspberry almond butter toast
205 cals, 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/165/medium_thumb_698fe1006e3c321b5f7efd7ed60c62ce-1558498080.jpg)
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/25158/medium_thumb_9061944aac5ebbbcc5b24e16ddac8c38-1654396440.jpg)
1. Bbq tempeh lettuce wrap
165 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/371/medium_thumb_c464678b4f16c5ffd8981d18819be5e6-1558498200.jpg)
2. Rice cakes with peanut butter
120 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/379/medium_thumb_d13b214b5222e54244186337b0383bda-1558498200.jpg)
3. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/116595/medium_thumb_c9377a67cb8d83b40d3ed430422fac88-1704238260.jpeg)
1. Basic tempeh
295 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/364/medium_thumb_2436b0187138022afd44e136283364cb-1558498200.jpg)
2. Sauteed garlic & herb tomatoes
85 cals, 1p, 3c, 7f (per meal)
2/3 dash, ground (0g)
1 tbsp (15mL)
2/3 clove(s) (2g)
2/3 pint, cherry tomatoes (199g)
1 tsp (4g)
1/3 tsp (2g)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/398/medium_thumb_5213fc54085393da19d8f0372077449a-1558498200.jpg)
1. Super simple green smoothie
115 cals, 1p, 6c, 9f (per meal)
1/4 cup(s) (8g)
3 tbsp (45mL)
4 tbsp, chunks (41g)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/861/medium_thumb_68fe3a4c11a45123804f35d96b55999a-1566162780.jpg)
1. Crispy chik'n tenders
170 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/691/medium_thumb_7eb1bc40f9ffa7e7eac7f0cfc83a7552-1558498380.jpg)
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/118354/medium_thumb_36fa2682bd168083cca539791a30600f-1704591120.jpeg)
1. Veggie burger patty
255 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/366/medium_thumb_33362d11594b4f9ea347956706e22266-1558498200.jpg)
2. Pan roasted zucchini
165 cals, 3p, 6c, 13f (per meal)
1 medium (196g)
1/2 tbsp, ground (3g)
4 dash, ground (1g)
4 dash (2g)
4 dash (3g)
1 tbsp (15mL)
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.