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

Generate 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: Sample plan

This sample plan (1225cal, 107g protein, 84g net carbs, 40g fat, 23g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Boiled eggs, strawberries
Chunky canned soup (non-creamy), cottage cheese and pineapple
Cheese and guac tacos, fruit juice, simple mixed greens and tomato salad
Tue
Wed
Zoodles with avocado sauce, protein shake (milk)
Spaghetti and meatless meatballs
Thu
Edamame
Fri
Sat
Chunky canned soup (creamy), milk
Eggplant pizza, simple mixed greens salad, fruit juice
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
12 1/2 cup(s) (2963mL)
Protein powder
13 1/2 scoop (1/3 cup ea) (419g)
Fats and Oils
Salad dressing
1/4 cup (68mL)
Olive oil
1/2 tbsp (8mL)
Other
Mixed greens
4 1/2 cup (135g)
Guacamole
4 tbsp (62g)
Vegan meatballs, frozen
6 meatball(s) (180g)
Italian seasoning
4 dash (2g)
Vegetables and Vegetable Products
Tomatoes
3 1/4 medium whole (2-3/5" dia) (398g)
Zucchini
1 1/2 large (485g)
Edamame, frozen, shelled
4 1/2 cup (531g)
Eggplant
1/2 small eggplant (229g)
Tomato paste
1 tbsp (16g)
Garlic
1 clove(s) (3g)
Dairy and Egg Products
Cheddar cheese
1/2 cup, shredded (57g)
Lowfat cottage cheese
1 cup (226g)
Eggs
6 medium (264g)
Whole milk
2 cup (480mL)
Mozzarella cheese
6 tbsp (32g)
Fruits and Fruit Juices
Fruit juice
18 fl oz (540mL)
Canned pineapple
4 tbsp, chunks (45g)
Strawberries
3 cup, whole (432g)
Lemon juice
1/4 cup (68mL)
Avocados
1 1/2 avocado(s) (302g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Pasta sauce
1/2 jar (24 oz) (336g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Spices and Herbs
Fresh basil
1 1/2 cup leaves, whole (36g)
Salt
2 dash (2g)
Black pepper
2 dash, ground (1g)
Cereal Grains and Pasta
Uncooked dry pasta
8 oz (228g)
protein prep - 6 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
  • ,
  • Water
    2 cup(s) (474mL)
  • Protein powder
    2 scoop (1/3 cup ea) (62g)
  • dinner prep - 2 days
    1. Cheese and guac tacos
    175 cals, 8p, 2c, 14f (per meal)
  • ,
  • Cheddar cheese
    4 tbsp, shredded (28g)
  • Guacamole
    2 tbsp (31g)
  • 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.
    2. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • ,
  • Fruit juice
    6 fl oz (180mL)
  • 3. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    3 tbsp (45mL)
  • Mixed greens
    3 cup (90g)
  • Tomatoes
    1/2 cup cherry tomatoes (75g)
  • 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.
    lunch prep - 2 days
    1. Chunky canned soup (non-creamy)
    370 cals, 27p, 35c, 10f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    3 can (~19 oz) (1578g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Cottage cheese and pineapple
    95 cals, 14p, 6c, 1f (per meal)
  • Lowfat cottage cheese
    1 cup (226g)
  • Canned pineapple, drained
    4 tbsp, chunks (45g)
  • 1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    breakfast prep - 3 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    6 medium (264g)
  • 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.
    2. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • ,
  • Strawberries
    3 cup, whole (432g)
  • lunch prep - 3 days
    1. Zoodles with avocado sauce
    235 cals, 5p, 9c, 16f (per meal)
  • Water
    1/2 cup(s) (118mL)
  • Lemon juice
    1/4 cup (68mL)
  • Tomatoes, halved
    15 cherry tomatoes (255g)
  • Fresh basil
    1 1/2 cup leaves, whole (36g)
  • Zucchini
    1 1/2 large (485g)
  • Avocados, peeled and seed removed
    1 1/2 avocado(s) (302g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Using a spiralizer or peeler, create the zucchini noodles.
    2
    Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
    3
    In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
    4
    Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
    2. Protein shake (milk)
    130 cals, 16p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    dinner prep - 3 days
    1. Spaghetti and meatless meatballs
    445 cals, 21p, 67c, 7f (per meal)
  • Vegan meatballs, frozen
    6 meatball(s) (180g)
  • Uncooked dry pasta
    8 oz (228g)
  • Pasta sauce
    1/2 jar (24 oz) (336g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook the pasta and 'meat'balls as directed on packaging.
    2
    Top with sauce and enjoy.
    breakfast prep - 3 days
    1. Edamame
    210 cals, 20p, 5c, 8f (per meal)
  • Edamame, frozen, shelled
    4 1/2 cup (531g)
  • Recipe has been scaled from original by 9x. 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.
    dinner prep - 1 days
    1. Eggplant pizza
    235 cals, 10p, 9c, 14f (per meal)
  • Eggplant
    1/2 small eggplant (229g)
  • Tomatoes, halved
    4 cherry tomatoes (68g)
  • Tomato paste
    1 tbsp (16g)
  • Italian seasoning
    4 dash (2g)
  • Mozzarella cheese
    6 tbsp (32g)
  • Garlic
    1 clove(s) (3g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Olive oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Cut the eggplant in half, from stem to base.
    3
    Cut some shallow grooves into the flesh of the eggplant in a grid shape.
    4
    In a small bowl, combine the tomato paste, olive oil, italian seasoning, garlic, salt, and pepper. Mix.
    5
    Spread the tomato paste mixture over the eggplant flesh.
    6
    Place the eggplant in an oven-safe dish. If it's rolling around too much, cut a small slice of skin off of the back of the eggplant to help stabilize it.
    7
    Bake for 20 minutes.
    8
    Remove from oven and sprinkle with cheese and top with tomatoes.
    9
    Broil for 2-4 minutes until cheese is bubbly and browning.
    10
    Serve.
    2. Simple mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • Mixed greens
    1 1/2 cup (45g)
  • Salad dressing
    1 1/2 tbsp (23mL)
  • 1
    Mix greens and dressing in a small bowl. Serve.
    3. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • Fruit juice
    6 fl oz (180mL)
  • lunch prep - 1 days
    1. Chunky canned soup (creamy)
    355 cals, 12p, 30c, 17f (per meal)
  • Chunky canned soup (creamy varieties)
    1 can (~19 oz) (533g)
  • 1
    Prepare according to instructions on package.
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
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