1200 calorie vegetarian meal plan
Table of Contents
Overview
This 1200-calorie vegetarian meal plan gives you two clear ways to get started: generate a customizable weekly plan where you pick and swap recipes, or download a ready-made 7-day PDF (1200 kcal/day with roughly 90–99 g protein, balanced carbs and fats) that includes a full grocery list and easy-to-follow recipes. The meal plan is designed for convenience — breakfasts, lunches, dinners, snacks and a daily protein supplement are all outlined so you can shop and prep with confidence. Whether you want a bespoke diet plan or a quick pre-made weekly plan, both options supply the menus and shopping lists you need.
The sample menus focus on high-quality vegetarian proteins (tofu, lentils, Greek yogurt, plant-based chik'n, and a daily protein shake) plus fiber-rich vegetables, fruits and whole grains. Following this nutrition plan while maintaining a 1200 kcal target can help create a moderate calorie deficit that supports weight loss and reduced body fat while the higher protein helps preserve lean mass. Other likely benefits include improved satiety and steadier blood sugar through balanced meals, more regular digestion from added fiber, and often a measurable boost in energy and reduced bloating within a few weeks when combined with adequate hydration and sleep.
Use the plan two ways: 1) the Generate Plan tool to build a customizable weekly meal plan you can tweak and randomize to fit preferences and allergies; or 2) the Pre-made PDF for a locked, print-ready 7-day plan with set macros and recipes. Practical tips: batch-cook lentils and tofu, prepare protein shakes in advance, follow the included grocery list, and pair the plan with resistance training to protect muscle. Expect initial weight changes within 1–4 weeks and clearer body composition improvements over several weeks; consult a registered dietitian or healthcare provider before starting if you have special medical needs, are pregnant, or are under 18.
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 (1200cals, 96g protein, 86g net carbs, 43g fat 21g fiber per day) cannot be customized.
Day 1
1225cals, 92g protein, 80g net carbs, 50g fat 23g fiber per day
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1225cals, 99g protein, 71g net carbs, 48g fat 28g fiber per day
1 sandwich(es) (370cal, 27p, 33c, 11f)
1/2 serving(s) (271cal, 13p, 31c, 8f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1225cals, 99g protein, 79g net carbs, 50g fat 15g fiber per day
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 sandwich(es) (370cal, 27p, 33c, 11f)
4 oz (171cal, 9p, 2c, 14f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1175cals, 98g protein, 82g net carbs, 42g fat 20g fiber per day
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1200cals, 90g protein, 142g net carbs, 20g fat 23g fiber per day
1/2 bagel(s) (196cal, 6p, 27c, 7f)
4 tender(s) (229cal, 16p, 21c, 9f)
1 apple(s) (105cal, 1p, 21c, 0f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1 serving(s) (268cal, 14p, 40c, 2f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1175cals, 99g protein, 94g net carbs, 35g fat 20g fiber per day
4 tender(s) (229cal, 16p, 21c, 9f)
1 apple(s) (105cal, 1p, 21c, 0f)
3 carrot(s) (81cal, 2p, 12c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1200cals, 92g protein, 56g net carbs, 58g fat 19g fiber per day
1/2 serving(s) (244cal, 8p, 14c, 15f)
1/4 cup (183cal, 2p, 1c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (57 items)
Fruits and Fruit Juices
Lemon juice
1 tsp (5mL)
Avocados
2 avocado(s) (419g)
Lime juice
1 1/2 tbsp (23mL)
Apples
2 medium (3" dia) (364g)
Clementines
2 fruit (148g)
Strawberries
2 medium (1-1/4" dia) (24g)
Dairy and Egg Products
Eggs
4 large (200g)
Whole milk
2 1/4 cup (540mL)
Butter
1/4 stick (24g)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Goat cheese
1/2 oz (14g)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
15 1/2 oz (440g)
Nut and Seed Products
Chia seeds
4 dash (2g)
Sesame seeds
4 dash (2g)
Almond butter
2 tbsp (31g)
Pecans
4 tbsp, halves (25g)
Vegetables and Vegetable Products
Green onions
1 tbsp, sliced (8g)
Zucchini
1 medium (196g)
Ketchup
3 tbsp (51g)
Cucumber
1/2 cup slices (52g)
Tomatoes
1/2 medium whole (2-3/5" dia) (62g)
Onion
1/4 medium (2-1/2" dia) (29g)
Fresh spinach
1/8 cup(s) (2g)
Canned crushed tomatoes
1/8 can (51g)
Raw celery
1/4 stalk, medium (7-1/2" - 8" long) (10g)
Garlic
1 1/4 clove(s) (4g)
Carrots
6 1/4 medium (381g)
Kale leaves
1 cup, chopped (40g)
Cauliflower
1 head small (4" dia.) (265g)
Legumes and Legume Products
Soy sauce
1 tbsp (15mL)
Peanut butter
2 tbsp (32g)
Lentils, raw
14 tbsp (168g)
Hummus
6 tbsp (90g)
Firm tofu
16 1/2 oz (468g)
Chickpeas, canned
1/2 can (224g)
Other
Coleslaw mix
1/2 cup (45g)
Veggie burger patty
1 patty (71g)
Mixed greens
1/3 package (5.5 oz) (48g)
Plant-based deli slices
12 slices (125g)
Meatless chik'n tenders
8 pieces (204g)
Nutritional yeast
4 tbsp (15g)
Almond flour
1 tbsp (7g)
Spices and Herbs
Salt
1/4 tbsp (5g)
Black pepper
1/3 tsp, ground (1g)
Garlic powder
1/2 tsp (2g)
Basil, dried
1 dash, leaves (0g)
Oregano, dried
1 dash, leaves (0g)
Cajun seasoning
1 1/4 tsp (3g)
Baked Products
Hamburger buns
1 bun(s) (51g)
Bread
1/3 lbs (160g)
Bagel
1 1/2 medium bagel (3-1/2" to 4" dia) (158g)
Fats and Oils
Olive oil
10 1/4 g (11mL)
Oil
5 tsp (25mL)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Barbecue sauce
4 tbsp (72g)
Cereal Grains and Pasta
Instant couscous, flavored
1/6 box (5.8 oz) (27g)
breakfast prep - 2 days
1. Avocado
176cal, 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.
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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Sesame peanut zoodles
294cal, 13p, 13c, 19f (per meal)
4 dash (2g)
1/2 tbsp (8mL)
1 tbsp, sliced (8g)
4 dash (2g)
1 tbsp (15mL)
2 tbsp (32g)
1/2 cup (45g)
1 medium (196g)
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
lunch prep - 1 days
1. Veggie burger
275cal, 11p, 41c, 5f (per meal)
1 patty (71g)
1 oz (28g)
1 tbsp (17g)
1 bun(s) (51g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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 - 2 days
1. Hummus & veggie deli sandwich
370cal, 27p, 33c, 11f (per meal)
4 tbsp slices (26g)
3 tbsp (45g)
6 slices (62g)
2 slice(s) (64g)
1
Toast bread, if desired.
2
Spread hummus onto the bread.
3
Assemble the remaining ingredients into a sandwich. Serve.
dinner prep - 1 days
1. Lentil Soup
271cal, 13p, 31c, 8f (per meal)
1/2 tbsp (8mL)
1 dash (1g)
1/8 cup(s) (2g)
1/8 can (51g)
1 dash, leaves (0g)
1/2 dash, ground (0g)
1 cup(s) (237mL)
4 tbsp (48g)
1 dash, leaves (0g)
1/4 stalk, medium (7-1/2" - 8" long) (10g)
1/4 clove(s) (1g)
1/4 medium (15g)
1/8 medium (2-1/2" dia) (14g)
Recipe has been scaled from original by 0.13x. 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. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
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 - 1 days
1. Basic tofu
171cal, 9p, 2c, 14f (per meal)
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.
3. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
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.
breakfast prep - 3 days
1. Medium toasted bagel with butter
196cal, 6p, 27c, 7f (per meal)
dinner prep - 1 days
1. Chickpea & kale soup
273cal, 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.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 days
1. Egg & avocado salad
266cal, 15p, 3c, 19f (per meal)
2/3 cup (20g)
1/3 avocado(s) (67g)
2 large (100g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 2 days
1. Crispy chik'n tenders
229cal, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Carrot sticks
81cal, 2p, 12c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Bbq cauliflower wings
268cal, 14p, 40c, 2f (per meal)
1 head small (4" dia.) (265g)
4 tbsp (15g)
2 dash (2g)
4 tbsp (72g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Couscous
101cal, 4p, 20c, 0f (per meal)
1/6 box (5.8 oz) (27g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 2 days
1. Almond protein balls
135cal, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
dinner prep - 2 days
1. Cajun tofu
196cal, 14p, 4c, 14f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Strawberry avocado goat cheese panini
244cal, 8p, 14c, 15f (per meal)
4 dash (2g)
1/2 oz (14g)
1/4 avocado(s) (50g)
2 medium (1-1/4" dia) (24g)
1 slice (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
