1200 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 1200 calorie low carb 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, 104g protein, 64g net carbs, 48g fat, 21g fiber per day) cannot be customized.
Day 1
1125cal, 99g protein, 57g net carbs, 47g fat, 17g fiber
1/2 serving(s) (124cal, 9p, 14c, 3f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 serving(s) (286cal, 13p, 25c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1175cal, 110g protein, 64g net carbs, 47g fat, 16g fiber
1/2 serving(s) (124cal, 9p, 14c, 3f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1175cal, 106g protein, 65g net carbs, 44g fat, 21g fiber
1/2 serving(s) (271cal, 13p, 31c, 8f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1150cal, 96g protein, 72g net carbs, 44g fat, 21g fiber
1/2 serving(s) (214cal, 3p, 7c, 17f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1/2 serving(s) (271cal, 13p, 31c, 8f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1225cal, 101g protein, 67g net carbs, 48g fat, 30g fiber
1/2 sandwich(es) (248cal, 8p, 19c, 13f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1250cal, 106g protein, 62g net carbs, 54g fat, 23g fiber
1 container(s) (206cal, 17p, 18c, 6f)
1 serving(s) (57cal, 0p, 12c, 0f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 oz (295cal, 24p, 8c, 15f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1250cal, 106g protein, 62g net carbs, 54g fat, 23g fiber
1 container(s) (206cal, 17p, 18c, 6f)
1 serving(s) (57cal, 0p, 12c, 0f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 oz (295cal, 24p, 8c, 15f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (53 items)
Beverages
Water
16 2/3 cup(s) (3951mL)
Protein powder
16 1/3 oz (461g)
Other
Nutritional yeast
4 dash (1g)
Chickpea pasta
1 oz (28g)
Mixed greens
4 1/3 cup (130g)
Italian seasoning
1/4 container (.75 oz) (5g)
Vegan sausage
1/2 sausage (50g)
Protein greek yogurt, flavored
3 container (450g)
Coleslaw mix
2 tbsp (11g)
Cacao nibs
2 tsp (7g)
Dairy and Egg Products
Butter
1/4 tbsp (4g)
Whole milk
1/4 gallon (900mL)
Eggs
10 medium (432g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Fats and Oils
Oil
2 oz (61mL)
Salad dressing
3 tbsp (45mL)
Olive oil
1 oz (32mL)
Ranch dressing
1 tbsp (15mL)
Mayonnaise
3 tbsp (45mL)
Vegetables and Vegetable Products
Garlic
3 clove(s) (9g)
Onion
7/8 medium (2-1/2" dia) (95g)
Lima beans, frozen
1/4 package (10 oz) (71g)
Broccoli
1/2 cup chopped (46g)
Carrots
1 medium (61g)
Potatoes
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
Tomatoes
4 1/4 medium whole (2-3/5" dia) (520g)
Raw celery
1/2 stalk, medium (7-1/2" - 8" long) (20g)
Canned crushed tomatoes
1/4 can (101g)
Fresh spinach
1/8 cup(s) (4g)
Cabbage
1/4 head, small (about 4-1/2" dia) (179g)
Kale leaves
1 cup, chopped (40g)
Pickles
1/2 spears (18g)
Legumes and Legume Products
Chickpeas, canned
1 can (407g)
Firm tofu
1/2 lbs (227g)
Lentils, raw
2/3 cup (128g)
Tempeh
1/2 lbs (227g)
Spices and Herbs
Salt
1/4 oz (8g)
Black pepper
2 g (2g)
Garlic powder
1 tsp (3g)
Oregano, dried
2 dash, leaves (0g)
Basil, dried
2 dash, leaves (0g)
Turmeric, ground
1/2 dash (0g)
Mustard
1/2 tbsp (8g)
Paprika
1 dash (1g)
Yellow mustard
2 dash or 1 packet (1g)
Breakfast Cereals
Breakfast cereal
1 serving (30g)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (285g)
Raspberries
9 3/4 oz (277g)
Lime juice
1 1/2 tbsp (23mL)
Applesauce
2 to-go container (~4 oz) (244g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Baked Products
Bread
1/4 lbs (96g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Chickpea & chickpea pasta
285 cals, 13p, 25c, 10f (per meal)
4 dash (1g)
1/4 tbsp (4g)
1/4 tbsp (4mL)
1 clove(s) (3g)
1/4 can (112g)
1 oz (28g)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
lunch prep - 1 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. 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. Lima beans
75 cals, 5p, 10c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 2 days
1. Breakfast cereal with protein milk
125 cals, 9p, 14c, 3f (per meal)
4 tbsp (60mL)
1/2 serving (15g)
1/4 scoop (1/3 cup ea) (8g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
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.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
lunch prep - 2 days
1. Egg & avocado salad
265 cals, 15p, 3c, 19f (per meal)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
4 large (200g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. 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, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
2 dash (1g)
1 tsp (5mL)
1/2 cup chopped (46g)
1/2 medium (31g)
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
1/2 sausage (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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. Lentil Soup
270 cals, 13p, 31c, 8f (per meal)
1/4 medium (2-1/2" dia) (28g)
1/2 medium (31g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
1/2 clove(s) (2g)
2 dash, leaves (0g)
1/4 can (101g)
1/2 cup (96g)
2 cup(s) (474mL)
1/8 cup(s) (4g)
2 dash (2g)
1 dash, ground (0g)
1 tbsp (15mL)
2 dash, leaves (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
2. Raspberries
50 cals, 1p, 5c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Roasted cabbage steaks with dressing
215 cals, 3p, 7c, 17f (per meal)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
3/4 tbsp (11mL)
1/4 head, small (about 4-1/2" dia) (179g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
dinner prep - 1 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (40g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 1 days
1. Smashed chickpea sandwich
250 cals, 8p, 19c, 13f (per meal)
1/2 dash (0g)
2 tbsp (11g)
1/2 tbsp (8g)
1 slice(s) (32g)
1/2 spears (18g)
1 tbsp (15mL)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Put the chickpeas in a bowl and mash with a potato masher or the back of a fork until mashed to your liking.
2
Mix in the pickles, mayo, mustard, turmeric, and salt/pepper to taste.
3
Spread mixture between bread and top with coleslaw mix. Serve.
4
Leftover note: Store any leftover chickpea mixture in an airtight container in the fridge. Assemble sandwich when ready to eat.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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. Sauteed garlic & herb tomatoes
65 cals, 1p, 3c, 5f (per meal)
1/2 dash, ground (0g)
3/4 tbsp (11mL)
1/2 clove(s) (2g)
1/2 pint, cherry tomatoes (149g)
1/4 tbsp (3g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
lunch prep - 2 days
1. Egg salad sandwich
270 cals, 13p, 13c, 18f (per meal)
1 1/2 medium (66g)
1 tbsp (15mL)
1/8 small (9g)
1/2 dash (0g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1 dash or 1 packet (1g)
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. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days
1. Pumped up greek yogurt
205 cals, 17p, 18c, 6f (per meal)
1 tsp (3g)
8 raspberries (15g)
1 tbsp (6g)
1 (5.3 oz ea) container(s) (150g)
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
2. Applesauce
55 cals, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce