1200 calorie low carb vegetarian meal plan

	Breakfast	Lunch	Dinner
Mon	Egg and pesto stuffed tomato, milk Pick days Swap	Baked tofu, bread and butter Pick days Swap	Asparagus and pea risotto, fruit juice, simple mixed greens salad Pick days Swap
Tue
Wed	Chunky canned soup (non-creamy), simple mixed greens salad Pick days Swap
Thu	Grilled cheese sandwich, roasted peanuts Pick days Swap
Fri	Toast with butter, boiled eggs, milk Pick days Swap
Sat	Roasted tofu & veggies, white rice Pick days Swap	Tofu lo-mein Pick days Swap

protein prep - 6 days

1. Protein shake

220 cals, 48p, 2c, 1f (per meal)

Scale to: , 2 scoop

Water

2 cup(s) (474mL)

Protein powder

2 scoop (1/3 cup ea) (62g)

dinner prep - 2 days

1. Asparagus and pea risotto

180 cals, 5p, 21c, 8f (per meal)

Scale to:

Asparagus

2 spear, medium (5-1/4" to 7" long) (32g)

Frozen peas

2 tbsp (17g)

Olive oil

1 tbsp (15mL)

Risotto rice, dry

4 tbsp (45g)

Vegetable broth

1 cup(s) (mL)

Onion, diced

1/2 small (35g)

Parmesan cheese

1 tbsp (5g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Chop asparagus to desired length and add with peas to vegetable stock. Simmer for 10 minutes. Once finished, strain and separate the stock from the vegetables.

While stock is simmering, heat half of the oil in a pan and fry the onion for 5-6 minutes until soft. Pour in rice and continue to cook for 1-2 minutes, stirring consistently.

Over the next 7 minutes or so, slowly spoon in about half of the stock and continue to stir while it simmers and absorbs the liquid.

Add the asparagus and peas. Continue to add the remaining stock slowly, in small batches until it has been absorbed. Around 10 minutes.

Taste rice to ensure it is at your desired texture. Add in more liquid bit by bit if it is still too firm. Once finished, stir in parmesan and remaining olive oil. Serve. Add some ground pepper if desired.

2. Fruit juice

75 cals, 1p, 17c, 0f (per meal)

Scale to: , 2/3 cup(s)

Fruit juice

5 1/3 fl oz (160mL)

3. Simple mixed greens salad

70 cals, 1p, 4c, 5f (per meal)

Scale to:

Mixed greens

3 cup (90g)

Salad dressing

3 tbsp (45mL)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Mix greens and dressing in a small bowl. Serve.

lunch prep - 3 days

1. Baked tofu

375 cals, 37p, 9c, 20f (per meal)

Scale to: , 40 oz

Extra firm tofu

2 1/2 lbs (1134g)

Fresh ginger, peeled and grated

2 1/2 slices (1" dia) (6g)

Sesame seeds

2 1/2 tbsp (23g)

Soy sauce

1 1/4 cup (300mL)

Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.

Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.

Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.

Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.

Spread marinated tofu onto the prepared baking sheet.

Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.

2. Bread and butter

55 cals, 2p, 6c, 2f (per meal)

Scale to: , 1/2 slice

Butter

4 dash (2g)

Bread

1/2 slice (16g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

Spread the butter on the bread and serve.

breakfast prep - 4 days

1. Egg and pesto stuffed tomato

145 cals, 9p, 6c, 9f (per meal)

Scale to: , 4 tomato(es)

Black pepper

4 dash, ground (1g)

Salt

4 dash (3g)

Pesto sauce

2 tbsp (32g)

Eggs

4 extra large (224g)

Tomatoes

4 large whole (3" dia) (728g)

Preheat oven to 400 F (200 C).

Slice tops of tomatoes off and spoon out insides to make bowls.

Place tomatoes in a baking dish.

Put pesto in the bottom of each tomato and then crack an egg into each.

Season with salt and pepper.

Bake for 20 minutes.

Serve

2. Milk

75 cals, 4p, 6c, 4f (per meal)

Scale to: , 1/2 cup(s)

Whole milk

1/2 cup (120mL)

dinner prep - 3 days

1. Chunky canned soup (non-creamy)

245 cals, 18p, 23c, 7f (per meal)

Scale to: , 3 can(s)

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.

Prepare according to instructions on package.

2. Simple mixed greens salad

170 cals, 3p, 11c, 12f (per meal)

Scale to:

Mixed greens

11 1/4 cup (338g)

Salad dressing

2/3 cup (169mL)

Recipe has been scaled from original by 7.5x. Adjust cook times and pan sizes accordingly.

Mix greens and dressing in a small bowl. Serve.

lunch prep - 2 days

1. Grilled cheese sandwich

250 cals, 11p, 12c, 16f (per meal)

Scale to: , 1/2 sandwich(es)

Bread

1 slice (32g)

Butter

1/2 tbsp (7g)

Sliced cheese

1 slice (1 oz) (28g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Preheat skillet to medium-low.

Spread butter on one side of one slice of bread.

Place bread on skillet, butter-side down and top with cheese.

Butter the other slice of bread on one side and place (butter-up) on top of the cheese.

Grill until lightly browned and then flip. Continue until cheese is melted.

2. Roasted peanuts

115 cals, 4p, 2c, 9f (per meal)

Scale to: , 1/8 cup(s)

Roasted peanuts

2 tbsp (18g)

breakfast prep - 2 days

1. Toast with butter

55 cals, 2p, 6c, 2f (per meal)

Scale to: , 1/2 slice(s)

Bread

1/2 slice (16g)

Butter

4 dash (2g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Toast the bread to desired toastiness.

Spread the butter on the bread.

2. Boiled eggs

120 cals, 11p, 1c, 8f (per meal)

Scale to: , 4 egg(s)

Eggs

4 medium (176g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

3. Milk

75 cals, 4p, 6c, 4f (per meal)

Scale to: , 1/2 cup(s)

Whole milk

1/2 cup (120mL)

dinner prep - 1 days

1. Tofu lo-mein

415 cals, 24p, 23c, 21f (per meal)

For 1 Meal

Oriental flavored ramen

3/8 packet (2g)

Soy sauce

1 1/4 tsp (6mL)

Water

5/8 cup(s) (148mL)

Extra firm tofu

6 2/3 oz (189g)

Olive oil

2 1/2 tsp (13mL)

Frozen mixed veggies

6 2/3 oz (189g)

Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.

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.

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.

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 - 1 days

1. Roasted tofu & veggies

265 cals, 18p, 12c, 13f (per meal)

For 1 Meal

Extra firm tofu

1/2 block (162g)

Salt

2 dash (2g)

Black pepper

2 dash, ground (1g)

Brussels sprouts, cut in half

2 oz (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.

Preheat oven to 400 F (200 C).

Drain tofu and use absorbent towel to pat away as much moisture as possible.

Cut tofu in one inch cubes.

On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.

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.

Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.

After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.

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.

Remove all from oven and combine. Season with salt and pepper. Serve.

2. White rice

85 cals, 2p, 18c, 0f (per meal)

For 1 Meal

Salt

1 dash (1g)

Water

1/4 cup(s) (59mL)

Long-grain white rice

2 tbsp (23g)

Black pepper

3/4 dash, ground (0g)

Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.

In a saucepan with a good fitting lid bring water and salt to a boil.

Add rice and stir.

Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.

Cook for 20 minutes.

DO NOT LIFT LID!

The steam that is trapped inside the pan is what allows the rice to cook properly.

Remove from heat and fluff with fork, season with pepper, and serve.

1200 calorie low carb vegetarian meal plan

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