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

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 (1225cal, 97g protein, 76g net carbs, 50g fat, 23g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Roasted tofu & veggies, bread and butter
Chunky canned soup (non-creamy), orange
Tue
Wed
Avocado egg salad sandwich, avocado
Thu
Grilled cheese with sun dried tomatoes & spinach
Fri
Sat
Zucchini noodle curry bowl with tofu, bread and butter
Spinach parmesan pasta, simple mozzarella and tomato salad
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Pesto sauce
2 tbsp (32g)
Fruits and Fruit Juices
Oranges
2 orange (308g)
Avocados
2 1/4 avocado(s) (452g)
Lemon juice
1/2 tbsp (8mL)
Beverages
Water
12 cup(s) (2863mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Dairy and Egg Products
Butter
1/2 stick (53g)
Eggs
4 1/2 extra large (252g)
Provolone cheese
4 slice (1 oz) (112g)
Fresh mozzarella cheese
1 oz (28g)
Parmesan cheese
2 tbsp (13g)
Baked Products
Bread
16 1/2 slice (528g)
Legumes and Legume Products
Extra firm tofu
1 1/2 block (486g)
Firm tofu
1/4 package (16 oz) (113g)
Spices and Herbs
Salt
1 1/4 tsp (8g)
Black pepper
1 1/4 tsp, ground (3g)
Garlic powder
1/2 tbsp (5g)
Fresh basil
1/2 tbsp, chopped (1g)
Vegetables and Vegetable Products
Brussels sprouts
3/8 lb (170g)
Carrots
2 1/4 medium (137g)
Broccoli
3/4 cup chopped (68g)
Bell pepper
3/4 medium (89g)
Onion
3/8 medium (2-1/2" dia) (41g)
Green onions
6 tbsp, chopped (38g)
Tomatoes
1 1/4 medium whole (2-3/5" dia) (152g)
Sun-dried tomatoes
2 oz (57g)
Fresh spinach
3/10 package (~10 oz) (86g)
Zucchini
1/2 large (162g)
Cauliflower
1/4 head small (4" dia.) (66g)
Garlic
1/2 clove(s) (2g)
Fats and Oils
Olive oil
1 oz (32mL)
Oil
1/4 tbsp (4mL)
Balsamic vinaigrette
1/2 tbsp (7mL)
Other
Curry sauce
1/2 cup (142g)
Cereal Grains and Pasta
Uncooked dry pasta
2 oz (57g)
dinner prep - 2 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    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.
    2. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • protein prep - 6 days
    1. Protein shake
    220 cals, 48p, 2c, 1f (per meal)
  • ,
  • Water
    2 cup(s) (474mL)
  • Protein powder
    2 scoop (1/3 cup ea) (62g)
  • lunch prep - 3 days
    1. Roasted tofu & veggies
    265 cals, 18p, 12c, 13f (per meal)
  • Extra firm tofu
    1 1/2 block (486g)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Brussels sprouts, cut in half
    3/8 lb (170g)
  • Carrots, cut as desired
    2 1/4 medium (137g)
  • Broccoli, cut as desired
    3/4 cup chopped (68g)
  • Bell pepper, sliced
    3/4 medium (89g)
  • Onion, thickly sliced
    3/8 medium (2-1/2" dia) (41g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Recipe has been scaled from original by 0.75x. 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. Bread and butter
    285 cals, 10p, 30c, 12f (per meal)
  • ,
  • Butter
    2 1/2 tsp (11g)
  • Bread
    2 1/2 slice (80g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    dinner prep - 3 days
    1. Avocado egg salad sandwich
    300 cals, 16p, 16c, 17f (per meal)
  • ,
  • Bread
    3 slice (96g)
  • Avocados
    3/4 avocado(s) (151g)
  • Garlic powder
    1/2 tbsp (5g)
  • Salt
    3 dash (2g)
  • Green onions
    6 tbsp, chopped (38g)
  • Tomatoes, halved
    1/2 cup cherry tomatoes (84g)
  • Eggs, hard-boiled and chilled
    4 1/2 extra large (252g)
  • Recipe has been scaled from original by 0.75x. 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. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Open the avocado and scoop out the flesh.
    2
    Sprinkle with lemon or lime juice as desired.
    3
    Serve and eat.
    lunch prep - 2 days
    1. Grilled cheese with sun dried tomatoes & spinach
    545 cals, 27p, 38c, 28f (per meal)
  • ,
  • Bread
    2 slice (64g)
  • Pesto sauce
    1 tbsp (16g)
  • Sun-dried tomatoes
    1 oz (28g)
  • Fresh spinach
    1/4 cup(s) (8g)
  • Olive oil
    1 tsp (5mL)
  • Provolone cheese
    2 slice (1 oz) (56g)
  • 1
    Divide the olive oil over the outside of each slice of bread.
    2
    On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
    3
    Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
    lunch prep - 1 days
    1. Zucchini noodle curry bowl with tofu
    315 cals, 14p, 17c, 18f (per meal)
  • Zucchini
    1/2 large (162g)
  • Curry sauce
    1/2 cup (142g)
  • Firm tofu, drained, rinsed, and patted dry
    1/4 package (16 oz) (113g)
  • Oil
    1/4 tbsp (4mL)
  • Cauliflower, cut into chunks
    1/4 head small (4" dia.) (66g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Then, cut into cubes.
    2
    Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.
    3
    Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.
    4
    Add the noodles into a bowl with the cauliflower and tofu. Pour the curry sauce on top and serve.
    2. Bread and butter
    225 cals, 8p, 24c, 10f (per meal)
  • Butter
    2 tsp (9g)
  • Bread
    2 slice (64g)
  • 1
    Spread the butter on the bread and serve.
    dinner prep - 1 days
    1. Spinach parmesan pasta
    365 cals, 13p, 44c, 13f (per meal)
  • Uncooked dry pasta
    2 oz (57g)
  • Butter
    3/4 tbsp (11g)
  • Garlic, minced
    1/2 clove(s) (2g)
  • Fresh spinach
    1/4 package (~10 oz) (71g)
  • Parmesan cheese
    2 tbsp (13g)
  • Salt
    1 dash (1g)
  • Black pepper
    4 dash, ground (1g)
  • Water
    1/12 cup(s) (20mL)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Cook pasta according to its package. Set pasta aside when finished.
    2
    In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
    3
    Add pasta, water, and spinach, stir together and cook until spinach has wilted.
    4
    Stir in parmesan and season with salt and pepper.
    5
    Serve.
    2. Simple mozzarella and tomato salad
    120 cals, 7p, 3c, 9f (per meal)
  • Tomatoes, sliced
    3/8 large whole (3" dia) (68g)
  • Fresh mozzarella cheese, sliced
    1 oz (28g)
  • Balsamic vinaigrette
    1/2 tbsp (8mL)
  • Fresh basil
    1/2 tbsp, chopped (1g)
  • Recipe has been scaled from original by 0.13x. 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.
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