1200 calorie vegan meal plan
In just a few clicks, generate your own 1200 calorie 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, 100g protein, 89g net carbs, 35g fat, 26g fiber per day) cannot be customized.
Day 1
1200cal, 94g protein, 136g net carbs, 19g fat, 30g fiber
1/2 bagel(s) (145cal, 6p, 27c, 1f)
1 cup(s) (52cal, 1p, 8c, 0f)
1 serving(s) (202cal, 10p, 25c, 4f)
1 serving(s) (234cal, 12p, 25c, 5f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1200cal, 94g protein, 136g net carbs, 19g fat, 30g fiber
1/2 bagel(s) (145cal, 6p, 27c, 1f)
1 cup(s) (52cal, 1p, 8c, 0f)
1 serving(s) (202cal, 10p, 25c, 4f)
1 serving(s) (234cal, 12p, 25c, 5f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1175cal, 113g protein, 118g net carbs, 14g fat, 31g fiber
1/2 bagel(s) (145cal, 6p, 27c, 1f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/2 serving(s) (268cal, 17p, 32c, 3f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1150cal, 114g protein, 35g net carbs, 50g fat, 25g fiber
1 serving(s) (157cal, 11p, 4c, 11f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1175cal, 96g protein, 45g net carbs, 58g fat, 21g fiber
1/2 serving(s) (241cal, 9p, 20c, 12f)
2 serving(s) (125cal, 2p, 9c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1175cal, 97g protein, 53g net carbs, 55g fat, 20g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 serving(s) (241cal, 9p, 20c, 12f)
2 serving(s) (125cal, 2p, 9c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1150cal, 93g protein, 99g net carbs, 33g fat, 22g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (54 items)
Beverages
Water
16 2/3 cup(s) (3951mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Seitan
3 oz (85g)
Soups, Sauces, and Gravies
Pasta sauce
1/4 jar (24 oz) (168g)
Vegetable broth
2 cup(s) (mL)
Apple cider vinegar
1 tbsp (1mL)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Other
Soy milk, unsweetened
2 1/2 cup (600mL)
Italian seasoning
1/2 tbsp (5g)
Vegan butter
3/4 tbsp (11g)
Curry paste
2 tsp (10g)
Nutritional yeast
1 tsp (1g)
Vegetables and Vegetable Products
Fresh spinach
3 cup(s) (90g)
Raw celery
3/8 bunch (200g)
Carrots
4 1/3 medium (265g)
Garlic
2 clove(s) (6g)
Onion
1 3/4 medium (2-1/2" dia) (189g)
Fresh parsley
3 sprigs (3g)
Tomatoes
4 medium whole (2-3/5" dia) (492g)
Green pepper
4 tsp, chopped (12g)
Red bell pepper
4 tsp, chopped (12g)
Mushrooms
1/2 lbs (238g)
Fresh green beans
4 tsp 1/2" pieces (8g)
Romaine lettuce
1/2 hearts (250g)
Bell pepper
2 large (328g)
Spices and Herbs
Crushed red pepper
2 dash (0g)
Balsamic vinegar
1 tbsp (15mL)
Salt
2 dash (2g)
Chili powder
1/2 tbsp (4g)
Garlic powder
1/3 dash (0g)
Black pepper
1 dash, ground (0g)
Onion powder
3/4 dash (0g)
Cajun seasoning
4 dash (1g)
Legumes and Legume Products
White beans, canned
1/2 can(s) (220g)
Chickpeas, canned
1 can (448g)
Lentils, raw
2/3 cup (128g)
Vegetarian burger crumbles
3 1/2 cup (350g)
Extra firm tofu
2 tbsp (31g)
Dry kidney beans
4 tsp (15g)
Dry white beans
4 tsp (17g)
Firm tofu
5 oz (142g)
Tempeh
1/2 lbs (227g)
Fats and Oils
Oil
2 oz (67mL)
Salad dressing
1 3/4 tbsp (26mL)
Baked Products
Bagel
1 1/2 medium bagel (3-1/2" to 4" dia) (158g)
Fruits and Fruit Juices
Strawberries
3 cup, whole (432g)
Fruit juice
10 fl oz (300mL)
Avocados
1/4 avocado(s) (50g)
Peach
1 medium (2-2/3" dia) (150g)
Nut and Seed Products
Walnuts
3 tbsp, shelled (19g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Coconut milk, canned
1/2 cup (120mL)
Snacks
High-protein granola bar
2 bar (80g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
lunch prep - 2 days
1. Tuscan white bean soup
200 cals, 10p, 25c, 4f (per meal)
1 cup(s) (30g)
2 cup(s) (mL)
2 dash (0g)
1/2 tbsp (5g)
1/2 can(s) (220g)
1/2 stalk, large (11"-12" long) (32g)
1/2 large (36g)
2 clove(s) (6g)
1/2 tbsp (8mL)
1/2 small (35g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add the onion and garlic and fry for about 5 minutes until softened. Add the carrots and celery and cook another 8-10 minutes, stirring occasionally.
2
Add the broth, white beans, Italian seasoning, crushed red pepper, and some salt/pepper to taste to the pot and bring to a simmer. Reduce heat to low and simmer, covered, for 15 minutes.
3
Stir in spinach and cook until wilted, about 2 minutes.
4
Serve.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 3 days
1. Medium toasted bagel with 'butter'
145 cals, 6p, 27c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the butter.
3
Enjoy.
lunch prep - 2 days
1. Vegan crumbles
255 cals, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Lentils
85 cals, 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 - 1 days
1. Vegan chunky chili
270 cals, 17p, 32c, 3f (per meal)
2 tbsp (31g)
1/2 tbsp (4g)
1/3 dash (0g)
1 cup, chopped (180g)
1 cup(s) (237mL)
4 tsp, chopped (12g)
4 tsp, chopped (12g)
1/8 medium (2-1/2" dia) (9g)
1 dash (1g)
1 dash, ground (0g)
4 tsp (15g)
4 tsp (17g)
4 tsp (16g)
2 2/3 tbsp, chopped (12g)
4 tsp 1/2" pieces (8g)
4 tsp chopped (8g)
2/3 dash (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse kidney beans, white beans and lentils. Combine in a large pot and cover with water; boil over medium-high to high heat for 1 hour, or until tender.
2
Meanwhile, in a large saucepan over high heat, combine tomatoes and water; bring to a boil. Reduce heat to low and simmer, uncovered, for 1 hour, or until tomatoes are broken down.
3
Stir the tomatoes into the beans and add mushrooms, green bell pepper, red bell pepper, green beans, celery, onions and tofu. Season with salt, pepper, onion powder, garlic powder and chili powder to taste. Simmer for 2 to 3 hours, or until desired consistency is reached.
dinner prep - 1 days
1. Cajun tofu
155 cals, 11p, 4c, 11f (per meal)
Recipe has been scaled from original by 0.5x. 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. 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.
breakfast prep - 2 days
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
1/3 cup (64g)
2/3 cup(s) (158mL)
2/3 dash (0g)
1/2 cup (120mL)
2 tsp (10g)
Recipe has been scaled from original by 0.17x. 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. Sauteed peppers and onions
125 cals, 2p, 9c, 7f (per meal)
1 tbsp (15mL)
1 medium (2-1/2" dia) (110g)
2 large (328g)
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
lunch prep - 2 days
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.
2. Sauteed mushrooms
95 cals, 4p, 3c, 7f (per meal)
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.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
lunch prep - 1 days
1. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
2. Carrot sticks
95 cals, 2p, 14c, 0f (per meal)
3 1/2 medium (214g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
1 tsp (5mL)
1 tsp (1g)
1 tbsp (15mL)
1/4 avocado(s) (50g)
6 cherry tomatoes (102g)
2 cup(s) (60g)
3 oz (85g)
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
