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

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 (1200cal, 110g protein, 110g net carbs, 27g fat, 19g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Breakfast cereal with protein milk, clementine
Teriyaki seitan with veggies and rice, milk
Tofu lo-mein
Tue
Wed
Chunky canned soup (non-creamy)
Tomato soup
Thu
Fri
Egg and pesto stuffed tomato
Sat
Roasted tofu & veggies, brown rice
Avocado egg salad sandwich, clementine
Protein shake
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Beverages
Water
16 1/2 cup(s) (3929mL)
Protein powder
16 scoop (1/3 cup ea) (496g)
Soups, Sauces, and Gravies
Oriental flavored ramen
5/6 packet (5g)
Chunky canned soup (non-creamy varieties)
4 1/2 can (~19 oz) (2367g)
Condensed canned tomato soup
6 can (10.5 oz) (1788g)
Pesto sauce
1 tbsp (16g)
Legumes and Legume Products
Soy sauce
2 1/2 tsp (12mL)
Extra firm tofu
19 oz (540g)
Fats and Oils
Olive oil
2 tbsp (33mL)
Oil
1 tsp (5mL)
Vegetables and Vegetable Products
Frozen mixed veggies
16 2/3 oz (474g)
Tomatoes
3 1/4 medium whole (2-3/5" dia) (392g)
Green onions
2 tbsp, chopped (13g)
Brussels sprouts
1/8 lb (57g)
Carrots
3/4 medium (46g)
Broccoli
4 tbsp chopped (23g)
Bell pepper
1/4 medium (30g)
Onion
1/8 medium (2-1/2" dia) (14g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Long-grain white rice
2 2/3 tbsp (31g)
Brown rice
2 2/3 tbsp (32g)
Other
Teriyaki sauce
1 3/4 tbsp (26mL)
Dairy and Egg Products
Whole milk
2 1/3 cup (559mL)
Eggs
3 1/2 extra large (196g)
Breakfast Cereals
Breakfast cereal
2 serving (60g)
Fruits and Fruit Juices
Clementines
7 fruit (518g)
Avocados
1/4 avocado(s) (50g)
Spices and Herbs
Black pepper
5 dash, ground (1g)
Salt
1/4 tbsp (5g)
Garlic powder
4 dash (2g)
Baked Products
Bread
1 slice (32g)
protein prep - 6 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
  • ,
  • Water
    2 1/2 cup(s) (593mL)
  • Protein powder
    2 1/2 scoop (1/3 cup ea) (78g)
  • dinner prep - 2 days
    1. Tofu lo-mein
    415 cals, 24p, 23c, 21f (per meal)
  • Oriental flavored ramen
    5/6 packet (5g)
  • Soy sauce
    2 1/2 tsp (13mL)
  • Water
    1 1/4 cup(s) (296mL)
  • Extra firm tofu
    13 1/3 oz (378g)
  • Olive oil
    5 tsp (25mL)
  • Frozen mixed veggies
    13 1/3 oz (378g)
  • Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
    1
    Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
    2
    Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
    3
    Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
    lunch prep - 2 days
    1. Teriyaki seitan with veggies and rice
    225 cals, 19p, 26c, 4f (per meal)
  • Seitan, cut into strips
    4 oz (113g)
  • Oil
    1 tsp (5mL)
  • Teriyaki sauce
    1 3/4 tbsp (27mL)
  • Frozen mixed veggies
    1/3 package (10 oz ea) (96g)
  • Long-grain white rice
    2 2/3 tbsp (31g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Cook the rice and frozen veggies according to their packages. Set aside.
    2
    Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
    3
    Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
    4
    Serve over rice.
    2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • ,
  • Whole milk
    2/3 cup (160mL)
  • breakfast prep - 4 days
    1. Breakfast cereal with protein milk
    125 cals, 9p, 14c, 3f (per meal)
  • Whole milk
    4 tbsp (60mL)
  • Breakfast cereal
    1/2 serving (15g)
  • Protein powder
    1/4 scoop (1/3 cup ea) (8g)
  • 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. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • lunch prep - 3 days
    1. Chunky canned soup (non-creamy)
    370 cals, 27p, 35c, 10f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    4 1/2 can (~19 oz) (2367g)
  • Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    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.
    breakfast prep - 2 days
    1. Egg and pesto stuffed tomato
    145 cals, 9p, 6c, 9f (per meal)
  • ,
  • Black pepper
    2 dash, ground (1g)
  • Salt
    2 dash (2g)
  • Pesto sauce
    1 tbsp (16g)
  • Eggs
    2 extra large (112g)
  • Tomatoes
    2 large whole (3" dia) (364g)
  • 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
    Slice tops of tomatoes off and spoon out insides to make bowls.
    3
    Place tomatoes in a baking dish.
    4
    Put pesto in the bottom of each tomato and then crack an egg into each.
    5
    Season with salt and pepper.
    6
    Bake for 20 minutes.
    7
    Serve
    dinner prep - 1 days
    1. Avocado egg salad sandwich
    300 cals, 16p, 16c, 17f (per meal)
  • Bread
    1 slice (32g)
  • Avocados
    1/4 avocado(s) (50g)
  • Garlic powder
    4 dash (2g)
  • Salt
    1 dash (1g)
  • Green onions
    2 tbsp, chopped (13g)
  • Tomatoes, halved
    3 tbsp cherry tomatoes (28g)
  • Eggs, hard-boiled and chilled
    1 1/2 extra large (84g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
    2
    Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). Mix.
    4
    Put egg salad in between bread to form sandwich.
    5
    Serve.
    6
    (Note: You can store any leftover egg salad in the fridge for a day or two)
    2. Clementine
    115 cals, 2p, 23c, 0f (per meal)
  • Clementines
    3 fruit (222g)
  • lunch prep - 1 days
    1. Roasted tofu & veggies
    265 cals, 18p, 12c, 13f (per meal)
  • Extra firm tofu
    1/2 block (162g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Brussels sprouts, cut in half
    1/8 lb (57g)
  • Carrots, cut as desired
    3/4 medium (46g)
  • Broccoli, cut as desired
    4 tbsp chopped (23g)
  • Bell pepper, sliced
    1/4 medium (30g)
  • Onion, thickly sliced
    1/8 medium (2-1/2" dia) (14g)
  • Olive oil
    1/2 tbsp (8mL)
  • 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
    Drain tofu and use absorbent towel to pat away as much moisture as possible.
    3
    Cut tofu in one inch cubes.
    4
    On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
    5
    On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
    6
    Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
    7
    After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
    8
    Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
    9
    Remove all from oven and combine. Season with salt and pepper. Serve.
    2. Brown rice
    115 cals, 2p, 23c, 1f (per meal)
  • Brown rice
    2 2/3 tbsp (32g)
  • Salt
    1 dash (1g)
  • Water
    1/3 cup(s) (79mL)
  • Black pepper
    1 dash, ground (0g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
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