7-day meal plan with recipes and a grocery list
1200 calorie vegan meal plan
1175calories
100gprotein
89gnet carbs
35gfat
per day
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Customize it first
Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1200cals, 94g protein, 136g net carbs, 19g fat 30g fiber per day
Breakfast
Medium toasted bagel with 'butter'
1/2 bagel(s) · 145cal, 6p, 27c, 1f
Strawberries
1 cup(s) · 52cal, 1p, 8c, 0f
Lunch
Tuscan white bean soup
1 serving(s) · 202cal, 10p, 25c, 4f
Easy chickpea salad
1 serving(s) · 234cal, 12p, 25c, 5f
Dinner
Pasta with store-bought sauce
1/2 serving(s) · 255cal, 9p, 47c, 2f
Soy milk
1 1/4 cup(s) · 106cal, 9p, 3c, 6f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 2
1200cals, 94g protein, 136g net carbs, 19g fat 30g fiber per day
Breakfast
Medium toasted bagel with 'butter'
1/2 bagel(s) · 145cal, 6p, 27c, 1f
Strawberries
1 cup(s) · 52cal, 1p, 8c, 0f
Lunch
Tuscan white bean soup
1 serving(s) · 202cal, 10p, 25c, 4f
Easy chickpea salad
1 serving(s) · 234cal, 12p, 25c, 5f
Dinner
Pasta with store-bought sauce
1/2 serving(s) · 255cal, 9p, 47c, 2f
Soy milk
1 1/4 cup(s) · 106cal, 9p, 3c, 6f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 3
1175cals, 113g protein, 118g net carbs, 14g fat 31g fiber per day
Day 4
1150cals, 114g protein, 35g net carbs, 50g fat 25g fiber per day
Breakfast
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Celery sticks
2 celery stalk · 13cal, 1p, 1c, 0f
Dinner
Cajun tofu
1 serving(s) · 157cal, 11p, 4c, 11f
Simple salad with tomatoes and carrots
1 serving(s) · 98cal, 4p, 7c, 3f
Walnuts
1/6 cup(s) · 131cal, 3p, 1c, 12f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 5
1175cals, 96g protein, 45g net carbs, 58g fat 21g fiber per day
Day 6
1175cals, 97g protein, 53g net carbs, 55g fat 20g fiber per day
Day 7
1150cals, 93g protein, 99g net carbs, 33g fat 22g fiber per day
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Grocery List (54 items)
Beverages
Protein powder
14 scoop (1/3 cup ea)
Water
16 2/3 cup(s)
Other
Soy milk, unsweetened
2 1/2 cup(s)
Vegan butter
3/4 tbsp
Italian seasoning
1/2 tbsp
Curry paste
2 tsp
Nutritional yeast
1 tsp
Cereal Grains and Pasta
Uncooked dry pasta
4 oz
Seitan
3 oz
Soups, Sauces, and Gravies
Pasta sauce
1/4 jar (24 oz)
Apple cider vinegar
1 tbsp
Vegetable broth
2 cup(s)
Condensed canned tomato soup
1 can (10.5 oz)
41 more items
Checks off as you shop and updates when you swap a meal.
Recipes
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Pasta with store-bought sauce
255cal, 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.
breakfast prep - 3 days
1. Medium toasted bagel with 'butter'
145cal, 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. Tuscan white bean soup
202cal, 10p, 25c, 4f (per meal)
1/2 tbsp (8mL)
1/2 stalk, large (11"-12" long) (32g)
1/2 tbsp (5g)
2 dash (0g)
2 cup(s) (mL)
1 cup(s) (30g)
1/2 small (35g)
2 clove(s) (6g)
1/2 large (36g)
1/2 can(s) (220g)
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
234cal, 12p, 25c, 5f (per meal)
1 tbsp (15mL)
1 tbsp (1mL)
1 can(s) (448g)
1/2 small (35g)
1 cup cherry tomatoes (149g)
3 sprigs (3g)
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 1 days
1. Vegan chunky chili
269cal, 17p, 32c, 3f (per meal)
1 dash, ground (0g)
2/3 dash (0g)
4 tsp (15g)
2 tbsp (31g)
1/2 tbsp (4g)
1/3 dash (0g)
2 2/3 tbsp, chopped (12g)
4 tsp chopped (8g)
4 tsp 1/2" pieces (8g)
4 tsp, chopped (12g)
4 tsp, chopped (12g)
1 dash (1g)
1 cup(s) (237mL)
1 cup, chopped (180g)
4 tsp (17g)
4 tsp (16g)
1/8 medium (2-1/2" dia) (9g)
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.
lunch prep - 2 days
1. Vegan crumbles
256cal, 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
87cal, 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. Cajun tofu
157cal, 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
98cal, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 hearts (250g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
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
13cal, 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.
lunch 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 mushrooms
95cal, 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.
dinner prep - 2 days
1. Curried lentils
241cal, 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
125cal, 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.
breakfast prep - 2 days
dinner prep - 1 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
1 tsp (5mL)
1 tsp (1g)
1 tbsp (15mL)
2 cup(s) (60g)
3 oz (85g)
6 cherry tomatoes (102g)
1/4 avocado(s) (50g)
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
lunch prep - 1 days
1. Tomato soup
211cal, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
2. Carrot sticks
95cal, 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.
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