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 (1200cal, 102g protein, 73g net carbs, 48g fat, 18g fiber per day) cannot be customized.
Day 1
1225cal, 100g protein, 126g net carbs, 29g fat, 17g fiber
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1175cal, 100g protein, 79g net carbs, 45g fat, 14g fiber
1 wrap(s) (393cal, 18p, 26c, 23f)
1/2 can(s) (124cal, 9p, 12c, 3f)
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
1 serving(s) (150cal, 8p, 25c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1175cal, 103g protein, 42g net carbs, 56g fat, 23g fiber
2 taco(s) (350cal, 15p, 4c, 29f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1175cal, 103g protein, 42g net carbs, 56g fat, 23g fiber
2 taco(s) (350cal, 15p, 4c, 29f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1225cal, 99g protein, 65g net carbs, 56g fat, 12g fiber
6 oz (257cal, 13p, 4c, 21f)
1 serving(s) (242cal, 14p, 7c, 17f)
1 burger (361cal, 16p, 42c, 12f)
1 serving(s) (41cal, 3p, 4c, 0f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1225cal, 99g protein, 65g net carbs, 56g fat, 12g fiber
6 oz (257cal, 13p, 4c, 21f)
1 serving(s) (242cal, 14p, 7c, 17f)
1 burger (361cal, 16p, 42c, 12f)
1 serving(s) (41cal, 3p, 4c, 0f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1250cal, 112g protein, 89g net carbs, 39g fat, 22g fiber
1 serving(s) (442cal, 23p, 66c, 7f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (48 items)
Dairy and Egg Products
Whole milk
2 2/3 cup (641mL)
Kefir, flavored
1 cup (240mL)
Goat cheese
1 1/2 oz (43g)
Eggs
2 large (100g)
Parmesan cheese
1/2 tbsp (3g)
Cheddar cheese
1 cup, shredded (113g)
Sliced cheese
2 slice (3/4 oz) (42g)
Fresh mozzarella cheese
1/3 lbs (135g)
Other
Sub roll(s)
1 roll(s) (85g)
Nutritional yeast
3 g (3g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Veggie burger patty
3 patty (213g)
Mixed greens
5/6 package (5.5 oz) (124g)
Guacamole, store-bought
1/2 cup (124g)
Soups, Sauces, and Gravies
Pasta sauce
10 tbsp (163g)
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Baked Products
Pita bread
1 pita, small (4" dia) (28g)
Hamburger buns
3 bun(s) (153g)
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Vegetables and Vegetable Products
Ketchup
3 tbsp (51g)
Zucchini
1 1/2 large (485g)
Romaine lettuce
1/4 head (149g)
Onion
1 tbsp, chopped (10g)
Tomatoes
3 medium whole (2-3/5" dia) (372g)
Garlic
1 clove(s) (3g)
Fresh spinach
4 cup(s) (120g)
Frozen sugar snap peas
1 1/3 cup (192g)
Frozen broccoli
1/4 package (71g)
Carrots
1/8 medium (8g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
2 tbsp (31mL)
Fats and Oils
Caesar salad dressing
1 tbsp (15g)
Olive oil
1/2 tbsp (8mL)
Oil
4 tbsp (60mL)
Balsamic vinaigrette
1 1/3 oz (38mL)
Salad dressing
1 tsp (6mL)
Fruits and Fruit Juices
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Lemon juice
1/2 tbsp (8mL)
Spices and Herbs
Black pepper
1 dash, ground (0g)
Salt
1/8 oz (1g)
Fresh basil
1/4 oz (8g)
Basil, dried
4 dash, ground (1g)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Firm tofu
1 lbs (453g)
Soy sauce
1 tsp (5mL)
Peanut butter
2 tbsp (32g)
Cereal Grains and Pasta
Uncooked dry pasta
3 oz (86g)
lunch prep - 1 days
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
1 roll(s) (85g)
1 tsp (1g)
4 tbsp (65g)
4 meatball(s) (120g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
dinner prep - 1 days
1. Veggie burger
275 cals, 11p, 41c, 5f (per meal)
1 patty (71g)
1 bun(s) (51g)
1 tbsp (17g)
1 oz (28g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Pita bread
80 cals, 3p, 14c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
290 cals, 16p, 16c, 15f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Kefir
150 cals, 8p, 25c, 2f (per meal)
1 cup (240mL)
1
Pour into a glass and drink.
lunch prep - 1 days
1. Caesar salad wrap
395 cals, 18p, 26c, 23f (per meal)
2 large (100g)
1 tbsp (15g)
1 tortilla (approx 7-8" dia) (49g)
4 leaf inner (24g)
1/2 tbsp (3g)
1 tbsp, chopped (10g)
1/2 plum tomato (31g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Toss romaine, onion, cheese and dressing to coat.
2
Spread romaine mixture evenly down center of each tortilla. Top with the sliced hard-boiled eggs and tomatoes.
3
Fold up one end of tortilla about 1 inch over filling; fold right and left sides over folded end, overlapping. Secure with toothpick if necessary.
2. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Cheese and guac tacos
350 cals, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 2 days
1. Veggie burger with cheese
360 cals, 16p, 42c, 12f (per meal)
1 bun(s) (51g)
1 tbsp (17g)
1 oz (28g)
1 patty (71g)
1 slice (3/4 oz) (21g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
3. Sugar snap peas
40 cals, 3p, 4c, 0f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. 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. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 1 days
1. Peanut tempeh
435 cals, 33p, 15c, 23f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. 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. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
1/2 tbsp (8mL)
2 tbsp leaves, whole (3g)
4 tbsp cherry tomatoes (37g)
1/4 package (5.5 oz) (39g)
3/4 oz (21g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 1 days
1. Tofu alfredo pasta with broccoli
440 cals, 23p, 66c, 7f (per meal)
3 oz (86g)
1/4 package (16 oz) (113g)
1/4 package (71g)
1/2 clove(s) (2g)
1/8 dash (0g)
2 tbsp (30mL)
4 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Simple salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (per meal)
1 tsp (6mL)
1/4 medium whole (2-3/5" dia) (31g)
1/8 medium (8g)
1/4 hearts (125g)
Recipe has been scaled from original by 0.13x. 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.