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 (1175cal, 101g protein, 65g net carbs, 49g fat, 20g fiber per day) cannot be customized.
Day 1
1150cal, 94g protein, 65g net carbs, 46g fat, 24g fiber
4 tender(s) (229cal, 16p, 21c, 9f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1175cal, 103g protein, 67g net carbs, 47g fat, 18g fiber
4 tender(s) (229cal, 16p, 21c, 9f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1150cal, 94g protein, 52g net carbs, 58g fat, 14g fiber
1 taco(s) (175cal, 8p, 2c, 14f)
1 container (107cal, 10p, 11c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1200cal, 105g protein, 63g net carbs, 51g fat, 18g fiber
1 serving(s) (70cal, 7p, 2c, 3f)
1 container (107cal, 10p, 11c, 3f)
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1225cal, 97g protein, 60g net carbs, 59g fat, 18g fiber
1 serving(s) (70cal, 7p, 2c, 3f)
1 container (107cal, 10p, 11c, 3f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 serving(s) (323cal, 14p, 25c, 16f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1175cal, 101g protein, 75g net carbs, 41g fat, 26g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 oz seitan (149cal, 16p, 9c, 5f)
1 cup(s) (70cal, 2p, 6c, 1f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 serving(s) (323cal, 14p, 25c, 16f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1200cal, 112g protein, 73g net carbs, 40g fat, 23g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 oz seitan (149cal, 16p, 9c, 5f)
1 cup(s) (70cal, 2p, 6c, 1f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 serving(s) (264cal, 18p, 12c, 13f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (50 items)
Beverages
Water
1 gallon (3840mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Vegetables and Vegetable Products
Tomatoes
5 1/2 medium whole (2-3/5" dia) (683g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Ketchup
2 tbsp (34g)
Onion
5/8 medium (2-1/2" dia) (70g)
Garlic
5/6 clove(s) (3g)
Green pepper
2 tsp, chopped (6g)
Bell pepper
3/8 large (67g)
Green onions
2 tbsp, chopped (13g)
Edamame, frozen, shelled
1 cup (118g)
Kale leaves
1/2 bunch (85g)
Mushrooms
1 cup, chopped (70g)
Brussels sprouts
2 oz (57g)
Carrots
3/4 medium (46g)
Broccoli
4 tbsp chopped (23g)
Dairy and Egg Products
Fresh mozzarella cheese
1 oz (28g)
Cheddar cheese
4 tbsp, shredded (28g)
Cheese
2 slice (1 oz each) (56g)
Eggs
3 1/2 large (175g)
Sliced cheese
2 slice (3/4 oz) (42g)
Butter
1/2 tbsp (7g)
Whole milk
1 1/3 cup (319mL)
Fats and Oils
Balsamic vinaigrette
1/2 tbsp (7mL)
Olive oil
1 oz (36mL)
Oil
1/2 oz (17mL)
Spices and Herbs
Fresh basil
1/2 tbsp, chopped (1g)
Salt
1/4 tbsp (4g)
Black pepper
1/2 tsp, ground (1g)
Garlic powder
1/4 tbsp (2g)
Thyme, dried
2 tsp, ground (3g)
Soups, Sauces, and Gravies
Pasta sauce
1/8 jar (24 oz) (84g)
Pesto sauce
1/2 tbsp (8g)
Other
Lentil pasta
2 oz (57g)
Meatless chik'n tenders
8 pieces (204g)
Guacamole
4 tbsp (62g)
Cottage cheese & fruit cup
3 container (399g)
Sub roll(s)
1 roll(s) (85g)
Teriyaki sauce
2 tbsp (30mL)
Fruits and Fruit Juices
Avocados
2 1/4 avocado(s) (452g)
Lemon juice
1 tsp (5mL)
Lime juice
1 tbsp (15mL)
Lemon
1/2 small (29g)
Blackberries
2 cup (288g)
Nut and Seed Products
Walnuts
1/2 cup shelled (50 halves) (50g)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
Roasted peanuts
6 tbsp (55g)
Extra firm tofu
1/2 block (162g)
Cereal Grains and Pasta
Seitan
9 2/3 oz (274g)
Baked Products
Bread
1/2 lbs (256g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
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.
lunch prep - 2 days
1. Crispy tenders
230 cals, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
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.
3. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
breakfast prep - 3 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Garlic pepper seitan
230 cals, 20p, 11c, 11f (per meal)
2 tsp (10mL)
4 tsp, chopped (13g)
5/6 clove(s) (3g)
2 tsp, chopped (6g)
2 2/3 oz (76g)
2/3 dash, ground (0g)
1 tsp (5mL)
1/3 dash (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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 - 1 days
1. Cheese and guac tacos
175 cals, 8p, 2c, 14f (per meal)
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.
3. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
1 container (133g)
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Seitan philly cheesesteak
285 cals, 19p, 28c, 10f (per meal)
1/2 slice (1 oz each) (14g)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. 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.
lunch prep - 1 days
1. Avocado egg salad sandwich
290 cals, 15p, 16c, 16f (per meal)
1 1/2 large (75g)
1 slice (32g)
1/4 avocado(s) (50g)
4 dash (2g)
2 tbsp, chopped (13g)
3 tbsp cherry tomatoes (28g)
Recipe has been scaled from original by 0.25x. 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 in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes and green onions. 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)
breakfast prep - 2 days
1. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Grilled cheese with mushrooms
325 cals, 14p, 25c, 16f (per meal)
1/2 cup, chopped (35g)
1/2 tbsp (8mL)
1 tsp, ground (1g)
2 slice(s) (64g)
1 slice (3/4 oz) (21g)
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
280 cals, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (7g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
lunch prep - 2 days
1. Teriyaki seitan wings
150 cals, 16p, 10c, 5f (per meal)
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Blackberries
70 cals, 2p, 6c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
breakfast prep - 2 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
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.
dinner prep - 1 days
1. Roasted tofu & veggies
265 cals, 18p, 12c, 13f (per meal)
1/2 block (162g)
2 dash (2g)
2 dash, ground (1g)
2 oz (57g)
3/4 medium (46g)
4 tbsp chopped (23g)
1/4 medium (30g)
1/8 medium (2-1/2" dia) (14g)
1/2 tbsp (8mL)
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
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.
