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

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 (1225cal, 95g protein, 126g net carbs, 29g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Breakfast cereal w/ almond milk, sunflower seeds
Tasty breaded seitan, simple kale & avocado salad
Tomato soup
Tue
Wed
Baked tofu, fruit juice, white rice
Thu
Breakfast cereal w/ protein almond milk, apple
Chunky canned soup (non-creamy), peach
Fri
Sat
Crispy tenders, white rice, broccoli
Garlic pepper seitan, fruit juice
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
3/4 gallon (3110mL)
Protein powder
12 3/4 scoop (1/3 cup ea) (395g)
Almond milk
1 3/4 cup (420mL)
Soups, Sauces, and Gravies
Condensed canned tomato soup
6 can (10.5 oz) (1788g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Cereal Grains and Pasta
Seitan
6 2/3 oz (189g)
Long-grain white rice
1/2 cup (93g)
Baked Products
Bread crumbs
2 2/3 tbsp (18g)
Spices and Herbs
Garlic powder
4 dash (2g)
Ground coriander
2 dash (0g)
Ground cumin
2 dash (1g)
Black pepper
4 dash, ground (1g)
Salt
1/2 tsp (3g)
Legumes and Legume Products
Soy sauce
8 1/4 oz (195mL)
Extra firm tofu
24 oz (680g)
Fats and Oils
Oil
1 tbsp (15mL)
Olive oil
2 tsp (10mL)
Vegetables and Vegetable Products
Kale leaves
2/3 bunch (113g)
Fresh ginger
1 1/2 slices (1" dia) (3g)
Onion
4 tsp, chopped (13g)
Garlic
5/6 clove(s) (3g)
Green pepper
2 tsp, chopped (6g)
Ketchup
1 tbsp (17g)
Frozen broccoli
2 cup (182g)
Fruits and Fruit Juices
Lemon
2/3 small (39g)
Avocados
2/3 avocado(s) (134g)
Fruit juice
26 fl oz (780mL)
Apples
3 medium (3" dia) (546g)
Peach
4 medium (2-2/3" dia) (600g)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Sesame seeds
1 1/2 tbsp (14g)
Breakfast Cereals
Breakfast cereal
3 1/2 serving (105g)
Other
Meatless chik'n tenders
4 pieces (102g)
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 - 3 days
    1. Tomato soup
    420 cals, 9p, 84c, 3f (per meal)
  • ,
  • Condensed canned tomato soup
    6 can (10.5 oz) (1788g)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 2 days
    1. Tasty breaded seitan
    210 cals, 17p, 14c, 9f (per meal)
  • Seitan
    4 oz (113g)
  • Bread crumbs
    2 2/3 tbsp (18g)
  • Garlic powder
    4 dash (2g)
  • Ground coriander
    2 dash (0g)
  • Ground cumin
    2 dash (1g)
  • Black pepper
    1/2 dash, ground (0g)
  • Soy sauce
    1 tbsp (15mL)
  • Oil
    1 tbsp (15mL)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, combine bread crumbs garlic powder, coriander, cumin, and black pepper. Dip seitan in soy sauce, then in the yeast and spice mixture. Set aside.
    2
    Heat oil in a skillet over medium heat. Fry seitan in batches until browned on all sides.
    2. Simple kale & avocado salad
    155 cals, 3p, 6c, 10f (per meal)
  • Kale leaves, chopped
    2/3 bunch (113g)
  • Lemon, juiced
    2/3 small (39g)
  • Avocados, chopped
    2/3 avocado(s) (134g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Add all ingredients into a bowl.
    2
    Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
    3
    Season with salt and pepper if desired. Serve.
    breakfast prep - 3 days
    1. Breakfast cereal w/ almond milk
    115 cals, 3p, 16c, 3f (per meal)
  • Breakfast cereal
    2/3 serving (20g)
  • Almond milk
    1/3 cup (80mL)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
    2. Sunflower seeds
    120 cals, 6p, 2c, 10f (per meal)
  • Sunflower kernels
    2 oz (57g)
  • lunch prep - 3 days
    1. Baked tofu
    225 cals, 22p, 5c, 12f (per meal)
  • ,
  • Extra firm tofu
    24 oz (680g)
  • Fresh ginger, peeled and grated
    1 1/2 slices (1" dia) (3g)
  • Sesame seeds
    1 1/2 tbsp (14g)
  • Soy sauce
    3/4 cup (180mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • 3. White rice
    85 cals, 2p, 18c, 0f (per meal)
  • Salt
    3 dash (2g)
  • Water
    3/4 cup(s) (178mL)
  • Long-grain white rice
    6 tbsp (69g)
  • Black pepper
    1/3 tsp, ground (1g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, season with pepper, and serve.
    breakfast prep - 3 days
    1. Breakfast cereal w/ protein almond milk
    110 cals, 8p, 13c, 3f (per meal)
  • Protein powder
    1/4 scoop (1/3 cup ea) (8g)
  • Breakfast cereal
    1/2 serving (15g)
  • Almond milk
    4 tbsp (60mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
    2. Apple
    105 cals, 1p, 21c, 0f (per meal)
  • ,
  • Apples
    1 medium (3" dia) (182g)
  • dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    2 can (~19 oz) (1052g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Peach
    130 cals, 3p, 24c, 1f (per meal)
  • ,
  • Peach
    2 medium (2-2/3" dia) (300g)
  • dinner prep - 1 days
    1. Garlic pepper seitan
    230 cals, 20p, 11c, 11f (per meal)
  • Olive oil
    2 tsp (10mL)
  • Onion
    4 tsp, chopped (13g)
  • Garlic, minced
    5/6 clove(s) (3g)
  • Green pepper
    2 tsp, chopped (6g)
  • Seitan, chicken style
    2 2/3 oz (76g)
  • Black pepper
    2/3 dash, ground (0g)
  • Water
    1 tsp (5mL)
  • Salt
    1/3 dash (0g)
  • Recipe has been scaled from original by 0.17x. 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. Fruit juice
    145 cals, 2p, 32c, 1f (per meal)
  • Fruit juice
    10 fl oz (300mL)
  • lunch prep - 1 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. White rice
    85 cals, 2p, 18c, 0f (per meal)
  • Salt
    1 dash (1g)
  • Water
    1/4 cup(s) (59mL)
  • Long-grain white rice
    2 tbsp (23g)
  • Black pepper
    3/4 dash, ground (0g)
  • Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, season with pepper, and serve.
    3. Broccoli
    60 cals, 5p, 4c, 0f (per meal)
  • Frozen broccoli
    2 cup (182g)
  • 1
    Prepare according to instructions on package.
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