1200 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 1200 calorie intermittent fasting 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, 102g protein, 88g net carbs, 38g fat 23g fiber per day) cannot be customized.
Day 1
1150cals, 98g protein, 87g net carbs, 41g fat 12g fiber per day
1 sandwich(es) (370cal, 27p, 33c, 11f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 1/2 serving(s) (368cal, 18p, 29c, 20f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1225cals, 102g protein, 106g net carbs, 37g fat 16g fiber per day
1/2 can(s) (177cal, 6p, 15c, 9f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
1 container (139cal, 20p, 8c, 3f)
1 1/2 serving(s) (394cal, 21p, 42c, 12f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1175cals, 110g protein, 54g net carbs, 45g fat 31g fiber per day
1 sausage(s) (268cal, 28p, 11c, 12f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
2/3 serving(s) (370cal, 23p, 18c, 16f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1175cals, 93g protein, 76g net carbs, 42g fat 29g fiber per day
1 sandwich(es) (342cal, 18p, 30c, 13f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2/3 serving(s) (370cal, 23p, 18c, 16f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1150cals, 105g protein, 96g net carbs, 28g fat 28g fiber per day
1 sandwich(es) (342cal, 18p, 30c, 13f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1250cals, 111g protein, 96g net carbs, 34g fat 25g fiber per day
1 serving(s) (171cal, 9p, 12c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1200cals, 92g protein, 99g net carbs, 40g fat 17g fiber per day
1 serving(s) (171cal, 9p, 12c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (50 items)
Beverages
Water
18 1/2 cup(s) (4413mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Nut and Seed Products
Walnuts
2 tbsp, shelled (13g)
Roasted cashews
2/3 cup (94g)
Vegetables and Vegetable Products
Cucumber
10 tbsp slices (65g)
Garlic
3 1/2 clove(s) (10g)
Fresh ginger
1 1/2 tbsp (9g)
Tomatoes
1 1/3 medium whole (2-3/5" dia) (163g)
Collard greens
10 oz (284g)
Fresh spinach
4 oz (113g)
Artichokes, canned
1/2 can, drained (120g)
Edamame, frozen, shelled
1 cup (118g)
Beets, precooked (canned or refrigerated)
4 beet(s) (200g)
Kale leaves
1/2 cup, chopped (20g)
Legumes and Legume Products
Hummus
3 tbsp (45g)
Firm tofu
1/2 lbs (213g)
Soy sauce
1/2 tbsp (8mL)
Lentils, raw
1 cup (200g)
Refried beans
2/3 cup (161g)
Tempeh
1/3 lbs (151g)
Other
Plant-based deli slices
6 slices (62g)
Protein greek yogurt, flavored
1 container (150g)
Mixed greens
7 cup (215g)
Vegan sausage
1 sausage (100g)
Veggie burger patty
4 patty (284g)
Baked Products
Bread
6 slice(s) (192g)
Fats and Oils
Oil
1 1/4 oz (39mL)
Salad dressing
5 tbsp (75mL)
Balsamic vinaigrette
2 tbsp (30mL)
Cereal Grains and Pasta
Cornstarch
1 1/2 tbsp (12g)
Brown rice
6 3/4 tbsp (79g)
Spices and Herbs
Apple cider vinegar
3/4 tbsp (11g)
Black pepper
1/3 tsp, ground (1g)
Salt
5 dash (4g)
Dijon mustard
3 dash (2g)
Red wine vinegar
1 tsp (6mL)
Taco seasoning mix
4 tsp (11g)
Sweets
Sugar
3/4 tbsp (10g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Salsa
4 tbsp (72g)
Pasta sauce
1/4 jar (24 oz) (168g)
Fruits and Fruit Juices
Canned black olives
1 1/2 tbsp (13g)
Lemon juice
1 tsp (6mL)
Fruit juice
10 fl oz (300mL)
Avocados
2/3 avocado(s) (134g)
Dairy and Egg Products
Feta cheese
2 tbsp, crumbled (19g)
Butter
3/4 tbsp (11g)
Mozzarella cheese, shredded
2 oz (57g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
6 oz (170g)
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Hummus & veggie deli sandwich
370cal, 27p, 33c, 11f (per meal)
4 tbsp slices (26g)
3 tbsp (45g)
6 slices (62g)
2 slice(s) (64g)
1
Toast bread, if desired.
2
Spread hummus onto the bread.
3
Assemble the remaining ingredients into a sandwich. Serve.
dinner prep - 1 days
1. General tso's tofu
368cal, 18p, 29c, 20f (per meal)
1/2 lbs (213g)
3/4 tbsp (11mL)
1 1/2 tbsp (12g)
3/4 tbsp (11g)
3/4 tbsp (10g)
1 1/2 clove(s) (5g)
1/2 tbsp (8mL)
1 1/2 tbsp (9g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the ginger, garlic, soy sauce, sugar, and apple cider vinegar. Set aside.
2
In a large bowl, combine cubed tofu, cornstarch, and some salt and pepper. Toss to coat.
3
Heat oil in a large non-stick skillet over medium-high heat. Add tofu and cook until crispy, 5-8 minutes.
4
Reduce heat to low and pour in sauce. Stir and cook until sauce thickens, about 1 minute. Serve.
2. Brown rice
115cal, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash, ground (0g)
1/3 cup(s) (79mL)
1 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. Mediterranean lentil power salad
394cal, 22p, 42c, 12f (per meal)
3 cherry tomatoes (51g)
1 1/2 tbsp (13g)
3 dash (2g)
1 tsp (6mL)
1 tsp (6mL)
6 tbsp (72g)
1 cup(s) (267mL)
6 tbsp slices (39g)
1 tsp (6mL)
2 tbsp, crumbled (19g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a pot, cover lentils with water. Bring to a boil. Reduce heat and simmer covered for 20-30 minutes or according to package instructions. Drain and set aside to cool.
2
Combine lentils with all remaining ingredients in a large bowl. Toss until well-mixed. Season with salt/pepper to taste.
3
Serve.
dinner prep - 2 days
1. Tempeh taco salad bowl
370cal, 23p, 18c, 16f (per meal)
1/4 tbsp (3mL)
2/3 cup (161g)
4 tbsp (72g)
2/3 cup (20g)
2/3 avocado(s) (134g)
4 tsp (11g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
2. Buttery brown rice
125cal, 2p, 17c, 5f (per meal)
1 1/2 dash, ground (0g)
1/2 cup(s) (119mL)
1 1/2 dash (1g)
4 tbsp (48g)
3/4 tbsp (11g)
Recipe has been scaled from original by 0.25x. 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, mix in butter, and season with salt and pepper.
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. Garlic collard greens
199cal, 9p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Spinach artichoke grilled cheese sandwich
342cal, 18p, 30c, 13f (per meal)
1 oz (28g)
2 slice(s) (64g)
2 oz (57g)
1/4 can, drained (60g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat just half of the oil in a non-stick skillet over medium heat. Add the artichokes and cook until they start to brown in places, about 5-6 minutes.
2
Add spinach and some salt and pepper to the skillet and stir until spinach wilts, about 2 minutes.
3
Transfer spinach artichoke mixture to a bowl and wipe the skillet clean.
4
Add the spinach artichoke mixture and the cheese to a slice of bread and top with other slice of bread.
5
Heat remaining oil in the skillet over medium heat. Add sandwich and cook until golden brown, 2-3 minutes per side.
6
Cut sandwich in half and serve.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Veggie burger patty
254cal, 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. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 2 days
1. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1 cup (118g)
2 tbsp (30mL)
4 beet(s) (200g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
3. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 1 days
1. Cheese ravioli
408cal, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.