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 (1225cal, 94g protein, 84g net carbs, 47g fat, 19g fiber per day) cannot be customized.
Day 1
1250cal, 97g protein, 89g net carbs, 45g fat, 23g fiber
1 serving(s) (487cal, 17p, 28c, 29f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (372cal, 21p, 49c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1175cal, 91g protein, 119g net carbs, 30g fat, 16g fiber
1/2 serving(s) (332cal, 10p, 35c, 14f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 serving(s) (372cal, 21p, 49c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1225cal, 94g protein, 79g net carbs, 50g fat, 19g fiber
2 lettuce wrap(s) (176cal, 12p, 13c, 7f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
1/4 cup (136cal, 0p, 31c, 0f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1275cal, 92g protein, 78g net carbs, 56g fat, 25g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
2 lettuce wrap(s) (176cal, 12p, 13c, 7f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
1/4 cup (136cal, 0p, 31c, 0f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1200cal, 90g protein, 53g net carbs, 63g fat, 18g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
1 taco(s) (175cal, 8p, 2c, 14f)
1 container (107cal, 10p, 11c, 3f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 serving(s) (313cal, 9p, 27c, 18f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1175cal, 100g protein, 79g net carbs, 46g fat, 14g fiber
1/2 serving(s) (130cal, 14p, 14c, 1f)
1 taco(s) (175cal, 8p, 2c, 14f)
1 container (107cal, 10p, 11c, 3f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1/2 serving(s) (365cal, 13p, 44c, 13f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1175cal, 92g protein, 94g net carbs, 42g fat, 16g fiber
1/2 serving(s) (130cal, 14p, 14c, 1f)
1/2 serving(s) (250cal, 12p, 19c, 13f)
2 serving(s) (151cal, 3p, 10c, 9f)
1/2 serving(s) (365cal, 13p, 44c, 13f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (59 items)
Beverages
Water
14 1/2 cup(s) (3418mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Protein powder, vanilla
1 scoop (1/3 cup ea) (31g)
Other
Snow peas
1/4 cup (21g)
Vegan meatballs, frozen
6 meatball(s) (180g)
Coleslaw mix
1 cup (90g)
Mixed greens
10 1/2 cup (315g)
Cottage cheese & fruit cup
2 container (266g)
Guacamole
4 tbsp (62g)
Ramen noodles
1/4 package (21g)
Sesame oil
1/4 tbsp (4mL)
Vegetables and Vegetable Products
Tomatoes
2 3/4 medium whole (2-3/5" dia) (334g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Butternut squash, raw
3/4 cup, cubes (105g)
Romaine lettuce
4 leaf inner (24g)
Bell pepper
1/4 large (46g)
Green onions
2/3 bunch (33g)
Onion
1 tbsp chopped (10g)
Broccoli
4 tbsp chopped (23g)
Garlic
2 3/4 clove(s) (8g)
Fresh spinach
3/4 package (~10 oz) (200g)
Carrots
1/4 large (18g)
Fresh ginger
1/4 slices (1" dia) (1g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 box (8 oz) (113g)
Baked Products
Bread
4 slice (128g)
Naan bread
1/2 piece (45g)
Fruits and Fruit Juices
Strawberries
4 medium (1-1/4" dia) (48g)
Avocados
1 1/2 avocado(s) (302g)
Fruit juice
8 fl oz (240mL)
Dried cranberries
1/2 cup (80g)
Raspberries
1 1/3 cup (164g)
Orange
1 orange (154g)
Banana
1/2 medium (7" to 7-7/8" long) (59g)
Dairy and Egg Products
Goat cheese
1 oz (28g)
Butter
1/4 stick (26g)
Whole milk
1 1/2 cup (360mL)
Feta cheese
1/2 tbsp (5g)
Eggs
5 large (250g)
Cheese
2 tbsp, shredded (14g)
Cheddar cheese
1/2 cup, shredded (57g)
Parmesan cheese
4 tbsp (25g)
Fats and Oils
Oil
1/3 oz (10mL)
Salad dressing
2/3 cup (158mL)
Olive oil
11 1/2 g (13mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 tbsp (7g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Sunflower kernels
1 1/3 oz (38g)
Cereal Grains and Pasta
Quinoa, uncooked
4 tbsp (43g)
Uncooked dry pasta
4 oz (114g)
Legumes and Legume Products
Tempeh
4 oz (113g)
Soy sauce
1/2 tbsp (8mL)
Firm tofu
1/4 lbs (99g)
Soups, Sauces, and Gravies
Barbecue sauce
2 tbsp (34g)
Pizza sauce
2 tbsp (32g)
Vegetable broth
7/8 cup(s) (mL)
Spices and Herbs
Garlic powder
1 tsp (3g)
Salt
2 g (2g)
Black pepper
2 1/2 g (2g)
Crushed red pepper
1 dash (0g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Rice pilaf with meatless meatballs
370 cals, 21p, 49c, 8f (per meal)
1/4 cup (21g)
6 cherry tomatoes (102g)
6 meatball(s) (180g)
1/2 box (8 oz) (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
lunch prep - 1 days
1. Strawberry avocado goat cheese panini
485 cals, 17p, 28c, 29f (per meal)
2 slice (64g)
4 medium (1-1/4" dia) (48g)
1/2 avocado(s) (101g)
1 oz (28g)
1 tsp (5g)
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.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 1/2 cup (177g)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Butternut squash quinoa salad
330 cals, 10p, 35c, 14f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (5g)
1 tbsp (7g)
4 tbsp (43g)
3/4 cup, cubes (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400F (200C).
2
Toss butternut squash with oil and salt/pepper to taste. Arrange on a baking sheet and cook for 25-30 minutes until tender.
3
Meanwhile, cook quinoa according to package.
4
Transfer quinoa to bowl and top with butternut squash, pumpkin seeds, and feta. Serve.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
175 cals, 12p, 13c, 7f (per meal)
4 leaf inner (24g)
4 oz (113g)
2 tbsp (34g)
1 cup (90g)
1/2 tsp (3mL)
1/2 small (37g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
dinner prep - 2 days
1. Avocado egg salad sandwich
290 cals, 15p, 16c, 16f (per meal)
3 large (150g)
2 slice (64g)
1/2 avocado(s) (101g)
1 tsp (3g)
4 tbsp, chopped (25g)
6 tbsp cherry tomatoes (56g)
Recipe has been scaled from original by 0.5x. 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)
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
160 cals, 7p, 2c, 12f (per meal)
2 large (100g)
1/2 avocado(s) (101g)
1 tbsp chopped (10g)
1 tbsp, diced (9g)
1 dash (0g)
1 dash (0g)
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
2. Raspberries
50 cals, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Flatbread broccoli pizza
315 cals, 9p, 27c, 18f (per meal)
4 tbsp chopped (23g)
2 tbsp (32g)
1 1/2 clove(s) (5g)
1/2 dash (0g)
1/2 dash (0g)
3/4 tbsp (11mL)
1/2 piece (45g)
2 tbsp, shredded (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 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)
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. Spinach parmesan pasta
365 cals, 13p, 44c, 13f (per meal)
4 oz (114g)
1 1/2 tbsp (21g)
1 clove(s) (3g)
1/2 package (~10 oz) (142g)
4 tbsp (25g)
2 dash (2g)
1 tsp, ground (2g)
1/6 cup(s) (39mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Green protein shake
130 cals, 14p, 14c, 1f (per meal)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
1/2 orange (77g)
1/2 scoop (1/3 cup ea) (16g)
1/4 medium (7" to 7-7/8" long) (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
lunch prep - 1 days
1. Tofu ramen bowl
250 cals, 12p, 19c, 13f (per meal)
1/4 tsp (1mL)
1/4 package (21g)
1 oz (28g)
1/4 tbsp (4mL)
1/2 tbsp (8mL)
1/2 medium (4-1/8" long) (8g)
7/8 cup(s) (mL)
1 dash (0g)
1/4 lbs (99g)
1/4 large (18g)
1/4 slices (1" dia) (1g)
1/4 clove (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of water to a boil. Add in ramen noodles (discard the seasoning packet if it was included) and cook for 2 minutes. Drain and set to the side.
2
Heat the olive oil in a large pot over medium heat. Add green onion whites (reserve the greens for later), ginger, and garlic. Stir and cook until fragrant, about 1 minute.
3
Stir in vegetable broth, soy sauce, crushed red pepper and some salt. Bring to a simmer, reduce heat to low, and cover. Continue to let the broth simmer while you complete the other elements.
4
Heat the sesame oil in a skillet over medium heat. Add in cubed tofu with some salt and pepper. Cook, stirring occasionally, until browned, 4-5 minutes. Transfer tofu to a plate.
5
Add carrots to the skillet with some salt and cook until softened, about 6-7 minutes. Turn off heat and set aside.
6
Add spinach to the broth and cook, stirring occasionally, until wilted, 1-2 minutes.
7
Serve noodles in a bowl and pour broth over top. Top with carrots, tofu, and green onion greens.
8
Meal prep note: if making in bulk, store noodles separately from the broth, tofu, and veggie mixture. When ready to eat, reheat broth mixture and then add in noodles.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
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.