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 (1200cals, 115g protein, 66g net carbs, 43g fat 22g fiber per day) cannot be customized.
Day 1
1150cals, 124g protein, 49g net carbs, 45g fat 15g fiber per day
1 sausage(s) (268cal, 28p, 11c, 12f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1250cals, 107g protein, 70g net carbs, 51g fat 21g fiber per day
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 serving(s) (268cal, 14p, 40c, 2f)
3/4 serving(s) (125cal, 2p, 5c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1200cals, 117g protein, 82g net carbs, 33g fat 28g fiber per day
3/4 cup(s) (110cal, 14p, 2c, 3f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 serving(s) (268cal, 14p, 40c, 2f)
3/4 serving(s) (125cal, 2p, 5c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1175cals, 117g protein, 81g net carbs, 32g fat 25g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
3/4 cup(s) (110cal, 14p, 2c, 3f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 serving(s) (267cal, 12p, 22c, 10f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1225cals, 121g protein, 68g net carbs, 43g fat 22g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
1/2 sandwich(es) (185cal, 14p, 16c, 5f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 serving(s) (437cal, 25p, 44c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1200cals, 117g protein, 65g net carbs, 42g fat 21g fiber per day
2 mini muffin(s) (112cal, 9p, 1c, 8f)
1/2 sandwich(es) (185cal, 14p, 16c, 5f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 serving(s) (437cal, 25p, 44c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1150cals, 106g protein, 44g net carbs, 52g fat 23g fiber per day
2 mini muffin(s) (112cal, 9p, 1c, 8f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (51 items)
Fats and Oils
Salad dressing
3 oz (82mL)
Oil
1 oz (32mL)
Olive oil
2 tbsp (29mL)
Mayonnaise
1 tbsp (15mL)
Vegetables and Vegetable Products
Tomatoes
2/3 medium whole (2-3/5" dia) (83g)
Zucchini
1 1/2 medium (294g)
Cauliflower
2 head small (4" dia.) (530g)
Onion
1 1/2 medium (2-1/2" dia) (154g)
Bell pepper
5/8 large (98g)
Carrots
1 1/2 medium (98g)
Edamame beans, frozen
2 1/2 tbsp (23g)
Cucumber
1/4 cucumber (8-1/4") (64g)
Garlic
1 clove (3g)
Red onion
1/8 medium (2-1/2" dia) (14g)
Romaine lettuce
1/2 hearts (250g)
Other
Mixed greens
4 1/2 cup (135g)
Vegan sausage
1 sausage (100g)
Nutritional yeast
1 oz (31g)
Italian seasoning
1 dash (1g)
Plant-based deli slices
6 slices (62g)
Fruits and Fruit Juices
Blackberries
1 1/2 cup (216g)
Dried cranberries
1/2 tbsp (4g)
Lemon juice
1/4 tbsp (4mL)
Dairy and Egg Products
Eggs
15 medium (666g)
Cheddar cheese
3 tbsp, shredded (21g)
Beverages
Water
1 1/4 gallon (4915mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Legumes and Legume Products
Firm tofu
2/3 lbs (312g)
Lentils, raw
3/4 cup (144g)
Peanut butter
1 oz (32g)
Vegetarian burger crumbles
1 1/2 cup (150g)
Chickpeas, canned
3/8 can (179g)
Hummus
3 tbsp (45g)
White beans, canned
1 can(s) (439g)
Roasted peanuts
4 tbsp (37g)
Soy sauce
1/2 tsp (3mL)
Tempeh
2 oz (57g)
Spices and Herbs
Salt
1/3 oz (9g)
Garlic powder
1/4 tbsp (2g)
Oregano, dried
1/4 tbsp, ground (1g)
Black pepper
5 g (5g)
Yellow mustard
1 dash or 1 packet (1g)
Paprika
1/4 oz (7g)
Vinegar
1/6 tsp (1mL)
Fresh thyme
4 dash (0g)
Soups, Sauces, and Gravies
Barbecue sauce
1/2 cup (143g)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Snacks
Rice cakes, any flavor
1/2 cakes (5g)
Baked Products
Bread
1/4 lbs (96g)
Naan bread
1/2 piece(s) (45g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
lunch prep - 1 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Blackberries
35cal, 1p, 3c, 0f (per meal)
1 1/2 cup (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Basic tofu
171cal, 9p, 2c, 14f (per meal)
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. Lentils
174cal, 12p, 25c, 1f (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 - 2 days
1. Bbq cauliflower wings
268cal, 14p, 40c, 2f (per meal)
1 head small (4" dia.) (265g)
4 tbsp (15g)
2 dash (2g)
4 tbsp (72g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Pan roasted zucchini
125cal, 2p, 5c, 10f (per meal)
1 1/2 tbsp (23mL)
1/4 tbsp (5g)
1/4 tbsp (2g)
1/4 tbsp, ground (1g)
3/4 tbsp, ground (5g)
1 1/2 medium (294g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
lunch prep - 1 days
1. Egg salad sandwich
271cal, 13p, 13c, 18f (per meal)
1 dash or 1 packet (1g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1/2 dash (0g)
1/8 small (9g)
1 tbsp (15mL)
1 1/2 medium (66g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Rice cakes with peanut butter
120cal, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
lunch prep - 2 days
1. Vegan crumbles
110cal, 14p, 2c, 3f (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. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Simple mixed greens salad
68cal, 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.
breakfast prep - 2 days
1. Veggie mason jar omelet
155cal, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
dinner prep - 1 days
1. Edamame and chickpea salad
267cal, 12p, 22c, 10f (per meal)
1/6 medium (12g)
2 1/2 tbsp (23g)
1 dash (1g)
1/6 tsp (1mL)
1 tsp (6mL)
1 tsp (4g)
1/6 medium (24g)
3/8 can (179g)
Recipe has been scaled from original by 0.2x. Adjust cook times and pan sizes accordingly.
1
Cook the edamame according to its package. Discard any pods.
2
In a large bowl, add the rinsed chickpeas, edamame beans, pepper, carrots, and cranberries. Set aside.
3
In a small bowl, mix together the olive oil, vinegar, and seasoning until blended.
4
Pour dressing over chickpea mixture and toss.
5
Best served chilled.
lunch prep - 2 days
1. Hummus & veggie deli sandwich
185cal, 14p, 17c, 5f (per meal)
2 tbsp slices (13g)
1 1/2 tbsp (23g)
3 slices (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Spread hummus onto the bread.
3
Assemble the remaining ingredients into a sandwich. Serve.
dinner prep - 2 days
1. Bean & tofu goulash
437cal, 25p, 44c, 13f (per meal)
1/2 lbs (198g)
4 dash (0g)
1 tbsp (7g)
1 tbsp (15mL)
1 clove (3g)
1 medium (2-1/2" dia) (110g)
1 can(s) (439g)
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
breakfast prep - 2 days
1. Egg & cheese mini muffin
112cal, 9p, 1c, 8f (per meal)
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 cheese.
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.
lunch prep - 1 days
1. Chunky canned soup (creamy)
177cal, 6p, 15c, 9f (per meal)
1/2 can (~19 oz) (267g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
1 medium (61g)
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Peanut tempeh
217cal, 16p, 7c, 11f (per meal)
1/4 tbsp (1g)
1/2 tsp (3mL)
1/4 tbsp (4mL)
1 tbsp (16g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Tossed salad
121cal, 4p, 10c, 4f (per meal)
1 tbsp (15mL)
1/8 medium (2-1/2" dia) (14g)
1/2 small whole (2-2/5" dia) (46g)
1/2 small (5-1/2" long) (25g)
1/2 hearts (250g)
1/8 cucumber (8-1/4") (38g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.