7-day meal plan with recipes and a grocery list
1200 calorie low carb vegetarian meal plan
1200calories
112gprotein
60gnet carbs
48gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1250cals, 94g protein, 74g net carbs, 55g fat 20g fiber per day
Breakfast
Sunflower seeds
1/2 serving(s) · 90cal, 4p, 1c, 7f
Boiled eggs
1 egg(s) · 69cal, 6p, 0c, 5f
Lunch
Caprese sandwich
1/2 sandwich(es) · 230cal, 11p, 14c, 13f
Milk
3/4 cup(s) · 112cal, 6p, 9c, 6f
Peach
1 peach(es) · 66cal, 1p, 12c, 0f
Dinner
Chickpea & chickpea pasta
1/2 serving(s) · 286cal, 13p, 25c, 10f
Simple mixed greens salad
2 1/2 serving(s) · 170cal, 3p, 11c, 12f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 2
1175cals, 109g protein, 57g net carbs, 48g fat 23g fiber per day
Breakfast
Sunflower seeds
1/2 serving(s) · 90cal, 4p, 1c, 7f
Boiled eggs
1 egg(s) · 69cal, 6p, 0c, 5f
Lunch
Vegan sausage
1 sausage(s) · 268cal, 28p, 11c, 12f
Sugar snap peas
2 serving(s) · 82cal, 5p, 8c, 1f
Dinner
Chickpea & chickpea pasta
1/2 serving(s) · 286cal, 13p, 25c, 10f
Simple mixed greens salad
2 1/2 serving(s) · 170cal, 3p, 11c, 12f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 3
1225cals, 129g protein, 47g net carbs, 52g fat 16g fiber per day
Day 4
1225cals, 109g protein, 53g net carbs, 59g fat 12g fiber per day
Lunch
Pesto grilled cheese sandwich
1/2 sandwich(es) · 279cal, 11p, 13c, 19f
Cucumber slices
1 cucumber · 60cal, 3p, 10c, 0f
Dinner
Garlic pepper seitan
1 serving(s) · 342cal, 31p, 16c, 17f
Buttered sugar snap peas
1 serving(s) · 107cal, 3p, 4c, 8f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 5
1150cals, 109g protein, 43g net carbs, 54g fat 16g fiber per day
Day 6
1175cals, 117g protein, 72g net carbs, 35g fat 27g fiber per day
Breakfast
Veggie mason jar omelet
1 jar(s) · 155cal, 13p, 3c, 10f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Lunch
Vegan crumbles
1 3/4 cup(s) · 256cal, 33p, 5c, 8f
Sweet potato wedges
1/2 serving(s) · 130cal, 2p, 18c, 4f
Dinner
Veggie burger patty
1 patty · 127cal, 10p, 11c, 3f
Lentils
2/3 serving(s) · 116cal, 8p, 17c, 0f
Simple mixed greens salad
2 serving(s) · 136cal, 3p, 8c, 9f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 7
1175cals, 117g protein, 72g net carbs, 35g fat 27g fiber per day
Breakfast
Veggie mason jar omelet
1 jar(s) · 155cal, 13p, 3c, 10f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Lunch
Vegan crumbles
1 3/4 cup(s) · 256cal, 33p, 5c, 8f
Sweet potato wedges
1/2 serving(s) · 130cal, 2p, 18c, 4f
Dinner
Veggie burger patty
1 patty · 127cal, 10p, 11c, 3f
Lentils
2/3 serving(s) · 116cal, 8p, 17c, 0f
Simple mixed greens salad
2 serving(s) · 136cal, 3p, 8c, 9f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Grocery List (37 items)
Beverages
Protein powder
14 scoop (1/3 cup ea)
Water
15 1/2 cup
Dairy and Egg Products
Eggs
12 large
Whole milk
3/4 cup(s)
Fresh mozzarella cheese
1 slices
Butter
1/4 stick
Cheese
1 slice (1 oz each)
Nut and Seed Products
Sunflower kernels
1 oz
Pistachios, shelled
1/2 cup
Baked Products
Bread
2 1/4 oz
Vegetables and Vegetable Products
Tomatoes
1/3 medium whole (2-3/5" dia)
Garlic
4 1/2 clove(s)
Onion
1 1/3 medium (2-1/2" dia)
Frozen sugar snap peas
5 cup
Kale leaves
1 cup, chopped
Green pepper
2 tbsp, chopped
Cucumber
1 cucumber (8-1/4")
Bell pepper
1 1/2 small
Sweet potatoes
1 sweetpotato, 5" long
18 more items
Checks off as you shop and updates when you swap a meal.
Recipes
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
2. Boiled eggs
69cal, 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 - 1 days
1. Caprese sandwich
231cal, 11p, 14c, 13f (per meal)
1 slice(s) (32g)
1 slice(s), thick/large (1/2" thick) (27g)
1 slices (28g)
1 tbsp (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread, if desired.
2
Spread pesto on both slices of bread. Layer the bottom slice with mozzarella and tomato, then top with the other slice, gently press, and serve.
dinner prep - 2 days
1. Chickpea & chickpea pasta
286cal, 13p, 25c, 10f (per meal)
2 oz (57g)
1/2 tbsp (8mL)
1/2 tbsp (7g)
1 tsp (1g)
2 clove(s) (6g)
1/2 can(s) (224g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.5x. 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.
2. Simple mixed greens salad
170cal, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Kale & eggs
189cal, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
dinner prep - 2 days
1. Garlic pepper seitan
342cal, 31p, 16c, 17f (per meal)
2 tbsp (30mL)
4 tbsp, chopped (40g)
2 tbsp, chopped (19g)
2 dash, ground (1g)
1 tbsp (15mL)
1 dash (1g)
2 1/2 clove(s) (8g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. 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. Buttered sugar snap peas
107cal, 3p, 4c, 8f (per meal)
1 dash (0g)
1 dash (0g)
4 tsp (18g)
1 1/3 cup (192g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
279cal, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
1/2 tbsp (7g)
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.
2. Cucumber slices
60cal, 3p, 10c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Simple seitan
244cal, 30p, 13c, 8f (per meal)
2. Olive oil drizzled sugar snap peas
122cal, 4p, 6c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 cup (144g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
breakfast prep - 3 days
1. Veggie mason jar omelet
155cal, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
lunch prep - 1 days
lunch prep - 2 days
1. Vegan crumbles
256cal, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Sweet potato wedges
130cal, 2p, 18c, 4f (per meal)
3/4 tbsp (11mL)
4 dash (3g)
2 dash, ground (1g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
dinner prep - 2 days
1. Veggie burger patty
127cal, 10p, 11c, 3f (per meal)
1 patty (71g)
1
Cook burger according to package instructions.
2
Serve.
2. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. 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. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
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