1200 calorie vegetarian meal plan
In just a few clicks, generate your own 1200 calorie 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, 104g protein, 82g net carbs, 40g fat, 18g fiber per day) cannot be customized.
Day 1
1075cal, 121g protein, 56g net carbs, 33g fat, 21g fiber
1/2 can(s) (124cal, 9p, 12c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1200cal, 124g protein, 77g net carbs, 33g fat, 23g fiber
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1175cal, 94g protein, 87g net carbs, 43g fat, 16g fiber
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 serving(s) (389cal, 16p, 32c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1175cal, 92g protein, 92g net carbs, 42g fat, 17g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (389cal, 16p, 32c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1200cal, 103g protein, 40g net carbs, 63g fat, 14g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (162cal, 7p, 13c, 8f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 mushroom cup(s) (199cal, 11p, 9c, 13f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1200cal, 100g protein, 107g net carbs, 34g fat, 16g fiber
4 pancake(s) (246cal, 12p, 35c, 6f)
1/2 serving(s) (162cal, 7p, 13c, 8f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
3/4 serving(s) (273cal, 11p, 42c, 3f)
1 container (131cal, 14p, 13c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1200cal, 98g protein, 116g net carbs, 29g fat, 20g fiber
4 pancake(s) (246cal, 12p, 35c, 6f)
1/2 serving(s) (222cal, 9p, 19c, 9f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
3/4 serving(s) (273cal, 11p, 42c, 3f)
1 container (131cal, 14p, 13c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (46 items)
Beverages
Water
17 1/3 cup(s) (4107mL)
Protein powder
17 oz (477g)
Legumes and Legume Products
Vegetarian burger crumbles
4 cup (400g)
Lentils, raw
13 1/4 tbsp (160g)
Roasted peanuts
1/2 cup (73g)
Chickpeas, canned
5/8 can (280g)
Kidney beans
1/4 can (112g)
Spices and Herbs
Salt
3/4 dash (1g)
Ground cumin
1/2 tbsp (3g)
Crushed red pepper
1 tsp (2g)
Thyme, dried
1/8 oz (2g)
Balsamic vinegar
1 tbsp (15mL)
Dried dill weed
1 dash (0g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Pasta sauce
4 tbsp (65g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Dairy and Egg Products
Eggs
9 1/2 medium (412g)
Whole milk
1 cup (240mL)
Feta cheese
2 oz (57g)
Sliced cheese
1 slice (3/4 oz ea) (21g)
Fruits and Fruit Juices
Fruit juice
16 fl oz (480mL)
Lemon juice
2 3/4 tbsp (41mL)
Banana
1 large (8" to 8-7/8" long) (136g)
Other
Vegan meatballs, frozen
4 meatball(s) (120g)
Nutritional yeast
1 tsp (1g)
Sub roll(s)
1 roll(s) (85g)
Mixed greens
4 1/2 cup (135g)
Cottage cheese & fruit cup
2 container (340g)
Fats and Oils
Salad dressing
1/4 cup (68mL)
Oil
1 oz (31mL)
Olive oil
1 tbsp (15mL)
Vegetables and Vegetable Products
Tomatoes
3 medium whole (2-3/5" dia) (356g)
Garlic
2 1/2 clove(s) (7g)
Kale leaves
3 cup, chopped (120g)
Portobella
2 mushroom cap(s) (168g)
Mushrooms
1/2 cup, chopped (35g)
Fresh parsley
2 sprigs (2g)
Cucumber
3/8 cucumber (8-1/4") (113g)
Onion
1/8 small (9g)
Nut and Seed Products
Almonds
1 3/4 oz (49g)
Roasted cashews
4 tbsp, halves and whole (34g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Baked Products
Bread
2 slice(s) (64g)
Baking powder
1 dash (1g)
Cereal Grains and Pasta
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
Sweets
Maple syrup
3 tbsp (45mL)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Lentils
115 cals, 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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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. Vegan meatball sub
235 cals, 14p, 27c, 6f (per meal)
2 meatball(s) (60g)
2 tbsp (33g)
4 dash (1g)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Lentil kale salad
390 cals, 16p, 32c, 19f (per meal)
1 tsp (2g)
2 cup(s) (474mL)
1 tsp (2g)
2 clove(s) (6g)
2 tbsp (30mL)
2 tbsp, slivered (14g)
2 tbsp (30mL)
3 cup, chopped (120g)
1/2 cup (96g)
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
lunch prep - 1 days
1. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
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. Balsamic feta roasted mushrooms
200 cals, 11p, 9c, 13f (per meal)
2 mushroom cap(s) (168g)
2 dash, leaves (0g)
2 oz (57g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400F (200C).
2
In a lightly greased baking pan, place mushrooms gill-side up. Sprinkle the balsamic and thyme on the mushrooms and roast for 15 minutes.
3
Remove from oven, sprinkle feta on top of the mushrooms. Serve.
lunch prep - 2 days
1. Grilled cheese with mushrooms
160 cals, 7p, 13c, 8f (per meal)
4 tbsp, chopped (18g)
1/4 tbsp (4mL)
4 dash, ground (1g)
1 slice(s) (32g)
1/2 slice (3/4 oz ea) (11g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
275 cals, 12p, 42c, 3f (per meal)
1/4 tbsp (4mL)
2 sprigs (2g)
1/2 roma tomato (40g)
1/4 cucumber (8-1/4") (75g)
4 dash (1g)
1/4 tsp (1mL)
1/2 can (224g)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
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.
breakfast prep - 2 days
1. Banana protein pancakes
245 cals, 12p, 35c, 6f (per meal)
1 large (8" to 8-7/8" long) (136g)
2 extra large (112g)
2 tbsp (12g)
1 dash (1g)
3 tbsp (45mL)
1
Mash the banana with a back of a fork.
2
Add the eggs, baking powder (optional), and protein powder. Mix until well-combined.
3
Spray the skillet with non-stick cooking spray and put over medium heat.
4
Once hot, add 3 tbsp of the mixture to the skillet. Cook for about 30 seconds, flip and cook the other side for another 30 seconds.
5
Remove from skillet and continue cooking pancakes until batter is gone.
6
Serve with some syrup.
7
Storing: You can store any leftover pancakes, wrapped in plastic, in the fridge for 2-3 days. Reheat by stove or microwave.
lunch prep - 1 days
1. Mixed bean salad
220 cals, 9p, 19c, 9f (per meal)
3/8 clove(s) (1g)
1 dash (0g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/8 cucumber (8-1/4") (38g)
1/8 small (9g)
1/8 can (56g)
1/4 can (112g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing the olive oil, lemon juice, garlic, and some salt & pepper together in a small bowl. Set aside.
2
In a large bowl, combine the chickpeas, kidney beans, onion, cucumber, and dill.
3
Pour dressing over the bean mixture and toss to coat. Serve.