1200 calorie high protein vegan meal plan
In just a few clicks, generate your own 1200 calorie high protein vegan 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 (1200cal, 112g protein, 80g net carbs, 39g fat, 22g fiber per day) cannot be customized.
Day 1
1200cal, 108g protein, 83g net carbs, 37g fat, 22g fiber
1 serving(s) (138cal, 2p, 9c, 9f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1/2 serving(s) (86cal, 2p, 17c, 1f)
1 serving(s) (286cal, 21p, 32c, 3f)
1 2/3 cup(s) (169cal, 7p, 7c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1175cal, 110g protein, 68g net carbs, 40g fat, 28g fiber
1 serving(s) (138cal, 2p, 9c, 9f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1/3 cup (137cal, 14p, 3c, 5f)
1 serving(s) (286cal, 21p, 32c, 3f)
1 2/3 cup(s) (169cal, 7p, 7c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1225cal, 110g protein, 83g net carbs, 37g fat, 26g fiber
1/2 can(s) (177cal, 6p, 15c, 9f)
1/3 cup (137cal, 14p, 3c, 5f)
1 serving(s) (268cal, 14p, 40c, 2f)
1/2 cup(s) (54cal, 2p, 2c, 4f)
1 cup(s) (85cal, 7p, 2c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1225cal, 111g protein, 92g net carbs, 35g fat, 25g fiber
1/2 serving(s) (166cal, 12p, 8c, 7f)
1 serving(s) (70cal, 7p, 2c, 3f)
1/2 serving(s) (86cal, 2p, 17c, 1f)
1 serving(s) (268cal, 14p, 40c, 2f)
1/2 cup(s) (54cal, 2p, 2c, 4f)
1 cup(s) (85cal, 7p, 2c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1250cal, 122g protein, 65g net carbs, 47g fat, 17g fiber
1/2 serving(s) (166cal, 12p, 8c, 7f)
1 serving(s) (70cal, 7p, 2c, 3f)
1/2 serving(s) (86cal, 2p, 17c, 1f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1225cal, 114g protein, 85g net carbs, 41g fat, 16g fiber
1 1/2 serving(s) (214cal, 8p, 33c, 3f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1200cal, 106g protein, 86g net carbs, 38g fat, 21g fiber
1 1/2 serving(s) (214cal, 8p, 33c, 3f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
1 1/2 serving(s) (396cal, 27p, 18c, 20f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (47 items)
Beverages
Water
1 gallon (4378mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Almond milk, unsweetened
6 1/3 cup(s) (1519mL)
Legumes and Legume Products
Vegetarian burger crumbles
2/3 package (12 oz) (227g)
White beans, canned
1/3 can(s) (146g)
Chili beans
1/3 can (~16 oz) (149g)
Soy sauce
1 tbsp (15mL)
Extra firm tofu
3/4 block (243g)
Spices and Herbs
Taco seasoning mix
1/3 packet (12g)
Salt
1 tsp (7g)
Black pepper
1/4 tbsp, ground (2g)
Crushed red pepper
1 1/2 dash (0g)
Ground cumin
1/4 tbsp (2g)
Turmeric, ground
3 dash (1g)
Fresh basil
1 1/2 tbsp, chopped (4g)
Vegetables and Vegetable Products
Onion
1 1/2 medium (2-1/2" dia) (164g)
Broccoli
2 cup chopped (171g)
Carrots
6 medium (378g)
Potatoes
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
Cauliflower
2 head small (4" dia.) (530g)
Edamame, frozen, shelled
1 cup (118g)
Fresh cilantro
1 tbsp, chopped (3g)
Garlic
2/3 clove(s) (2g)
Tomatoes
1 1/2 small whole (2-2/5" dia) (137g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Bell pepper
1 large (156g)
Brussels sprouts
3 oz (85g)
Other
Diced tomatoes
1/3 28oz can (265g)
Italian seasoning
2 dash (1g)
Vegan sausage
2 1/2 sausage (250g)
Edamame, dry roasted
2/3 cup (60g)
Nutritional yeast
1 oz (32g)
Soy milk, unsweetened
1/4 gallon (840mL)
Frozen cauliflower
1 1/2 cup (170g)
Soy milk yogurt
2 container(s) (301g)
Cereal Grains and Pasta
Brown rice
6 tbsp (71g)
Quinoa, uncooked
1/2 cup (84g)
Fats and Oils
Oil
1 1/4 oz (37mL)
Olive oil
3/4 tbsp (11mL)
Fruits and Fruit Juices
Raspberries
1/2 cup (62g)
Lime juice
1 tsp (5mL)
Lemon juice
1 1/2 tbsp (23mL)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Barbecue sauce
1/2 cup (143g)
Snacks
Small granola bar
3 bar (75g)
Nut and Seed Products
Roasted cashews
1/3 cup, halves and whole (46g)
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Simple vegan chili
285 cals, 21p, 32c, 3f (per meal)
1/3 package (12 oz) (113g)
1/3 can(s) (146g)
1/3 packet (12g)
1/3 can (~16 oz) (149g)
1/3 small (23g)
1/3 28oz can (265g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix the tomatoes, onion, white beans, chili beans, and taco seasoning mix in a large pot over medium heat. Bring to a boil.
2
Reduce heat to low, mix in the burger crumbles, and continue cooking until heated through. Serve.
lunch prep - 1 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
2 dash (1g)
1 tsp (5mL)
1/2 cup chopped (46g)
1/2 medium (31g)
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
1/2 sausage (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Brown rice
85 cals, 2p, 17c, 1f (per meal)
2 tbsp (24g)
3/4 dash (1g)
1/4 cup(s) (59mL)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
breakfast prep - 2 days
1. Dark chocolate & raspberries
140 cals, 2p, 9c, 9f (per meal)
lunch prep - 2 days
1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
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.
3. Roasted broccoli with nutritional yeast
55 cals, 2p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
breakfast prep - 3 days
lunch prep - 2 days
1. Carrot & grounds stir fry
165 cals, 12p, 8c, 7f (per meal)
1 tbsp, chopped (3g)
2 tsp (10mL)
1 tsp (5mL)
1 1/3 dash (0g)
2 tsp (10mL)
1 tbsp (15mL)
1/3 large (50g)
2/3 clove(s) (2g)
4 oz (113g)
1 1/3 large (96g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Brown rice
85 cals, 2p, 17c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
3. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. 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 - 2 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1 small (70g)
2 sausage (200g)
1 tbsp (15mL)
1 1/2 cup (170g)
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
lunch prep - 2 days
1. Egyptian quinoa salad
215 cals, 8p, 33c, 3f (per meal)
1/2 cup (84g)
1/4 tbsp (2g)
3 dash (1g)
1 1/2 small whole (2-2/5" dia) (137g)
3/4 cucumber (8-1/4") (226g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, chopped (4g)
1 1/2 small (111g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to directions on package, except add in cumin and turmeric to the water while it cooks.
2
While quinoa cooks, prepare remaining ingredients. (Optionally: you can halve the bell pepper and roast in the broiler for about 10 minutes, flipping once, or until skin blisters. Remove the skin and finely chop. This is optional and you can also just use finely chopped, raw bell pepper.)
3
When quinoa is cooked, let it cool for 5 minutes and then mix in all remaining ingredients.
4
Season with salt and pepper to taste. Serve.
2. Roasted cashews
140 cals, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
breakfast prep - 2 days
2. Carrot sticks
40 cals, 1p, 6c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Roasted tofu & veggies
395 cals, 27p, 18c, 20f (per meal)
3/4 block (243g)
3 dash (2g)
3 dash, ground (1g)
3 oz (85g)
1 medium (69g)
6 tbsp chopped (34g)
3/8 medium (45g)
1/6 medium (2-1/2" dia) (21g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.