1200 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 1200 calorie high protein vegetarian 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 (1225cal, 115g protein, 82g net carbs, 38g fat, 20g fiber per day) cannot be customized.
Day 1
1225cal, 131g protein, 34g net carbs, 56g fat, 16g fiber
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1250cal, 126g protein, 77g net carbs, 38g fat, 22g fiber
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 oz (148cal, 12p, 4c, 8f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1250cal, 117g protein, 77g net carbs, 42g fat, 22g fiber
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 oz (148cal, 12p, 4c, 8f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1200cal, 114g protein, 75g net carbs, 39g fat, 21g fiber
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (260cal, 11p, 31c, 9f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1250cal, 109g protein, 104g net carbs, 32g fat, 25g fiber
1 serving(s) (260cal, 11p, 31c, 9f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1175cal, 105g protein, 104g net carbs, 31g fat, 15g fiber
4 tender(s) (229cal, 16p, 21c, 9f)
1 serving(s) (68cal, 1p, 4c, 5f)
6 oz (61cal, 2p, 13c, 0f)
1/2 serving(s) (79cal, 6p, 2c, 5f)
1 serving(s) (110cal, 5p, 10c, 4f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1175cal, 105g protein, 104g net carbs, 31g fat, 15g fiber
4 tender(s) (229cal, 16p, 21c, 9f)
1 serving(s) (68cal, 1p, 4c, 5f)
6 oz (61cal, 2p, 13c, 0f)
1/2 serving(s) (79cal, 6p, 2c, 5f)
1 serving(s) (110cal, 5p, 10c, 4f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (31 items)
Dairy and Egg Products
Eggs
4 large (200g)
Whole milk
1/4 gallon (840mL)
Butter
4 tsp (18g)
Goat cheese
2 tbsp (28g)
Beverages
Protein powder
18 1/2 scoop (1/3 cup ea) (574g)
Water
1 1/3 gallon (5069mL)
Vegetables and Vegetable Products
Frozen green beans
4 2/3 cup (565g)
Potatoes
1 1/4 large (3" to 4-1/4" dia.) (461g)
Bell pepper
2 large (328g)
Tomatoes
2 slice(s), thin/small (30g)
Broccoli
1 cup chopped (91g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Ketchup
2 tbsp (34g)
Spices and Herbs
Salt
2 1/2 g (3g)
Black pepper
1/4 g (0g)
Cajun seasoning
4 dash (1g)
Legumes and Legume Products
Firm tofu
1 1/3 lbs (595g)
Vegetarian burger crumbles
1 1/2 cup (150g)
Tempeh
4 oz (113g)
Lentils, raw
1/3 cup (64g)
Fats and Oils
Oil
2 oz (67mL)
Salad dressing
3 tbsp (45mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Barbecue sauce
4 tbsp (70g)
Fruits and Fruit Juices
Canned pineapple
1 cup, chunks (181g)
Watermelon
12 oz (340g)
Nut and Seed Products
Sunflower kernels
1 1/3 oz (38g)
Other
Veggie burger patty
4 patty (284g)
Meatless chik'n tenders
8 pieces (204g)
Mixed greens
3 cup (90g)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Buttered green beans
100 cals, 2p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 1 days
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.
2. Baked fries
95 cals, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Basic tempeh
150 cals, 12p, 4c, 8f (per meal)
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. Basic baked potato
130 cals, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
3. Cooked peppers
120 cals, 1p, 5c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
breakfast prep - 2 days
1. Goat cheese & tomato mini egg muffin
120 cals, 9p, 1c, 9f (per meal)
2 slice(s), thin/small (30g)
2 tbsp (28g)
2 large (100g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
dinner prep - 2 days
1. Bbq tofu & pineapple bowl
260 cals, 11p, 31c, 9f (per meal)
1/2 tbsp (8mL)
4 tbsp (70g)
1 cup, chunks (181g)
1/2 lbs (227g)
1 cup chopped (91g)
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
lunch prep - 2 days
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.
2. Green beans
95 cals, 4p, 12c, 1f (per meal)
4 cup (484g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
dinner prep - 2 days
1. Cajun tofu
80 cals, 6p, 2c, 5f (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. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. 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.
3. Buttered lima beans
110 cals, 5p, 10c, 4f (per meal)
1/2 package (10 oz) (142g)
2 dash (2g)
2 tsp (9g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 2 days
1. Crispy chik'n tenders
230 cals, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Watermelon
60 cals, 2p, 13c, 0f (per meal)
12 oz (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (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.