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: 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
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Tue |
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Wed |
Zoodles with avocado sauce, protein shake (milk)
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Spaghetti and meatless meatballs
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Thu |
Edamame
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Fri |
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Sat |
Chunky canned soup (creamy), milk
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Eggplant pizza, simple mixed greens salad, fruit juice
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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
1/2 lbs (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
1/2 lbs (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)