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1200 Calorie Vegan Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1200 calorie vegan meal plan?

A 1200 calorie vegan meal plan is a seven-day menu where each day adds up to about 1200 kcal (within 50). This one averages 53 g protein a day over 4 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1200

kcal a day

53

g protein a day

13

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1200 kcal · 62 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOvernight Oats with Berries180g 2 swaps Tofu Scramble with Spinach and Toast250g · 350 kcal · 22 g P Vegan Protein Smoothie Bowl350g · 350 kcal · 24 g P	180g	350	12	58	8
LunchLentil Soup with Whole Wheat Bread350g 2 swaps Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Hummus and Vegetable Wrap280g · 400 kcal · 18 g P	350g	400	20	58	10
DinnerTofu Scramble with Spinach and Mushrooms250g	250g	300	25	16	15
SnackApple Slices with Almond Butter150g 2 swaps Apple Slices with Cinnamon180g · 150 kcal · 1 g P Roasted Pumpkin Seeds25g · 150 kcal · 8 g P	150g	150	5	17	7
Total		1200	62	149	40

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1200 kcal · 55 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSmoothie with Spinach, Banana, and Plant Protein400ml 2 swaps Tofu Scramble with Spinach and Toast300g · 380 kcal · 22 g P Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P	400ml	380	20	48	12
LunchQuinoa Salad with Black Beans and Corn300g 2 swaps Chickpea Salad Sandwich on Whole Wheat250g · 420 kcal · 18 g P Lentil Quinoa Salad Bowl350g · 420 kcal · 20 g P	300g	420	18	62	11
DinnerChickpea Curry with Brown Rice300g 2 swaps Stuffed Bell Peppers with Quinoa and Vegetables300g · 350 kcal · 15 g P White Bean and Kale Stew350g · 360 kcal · 18 g P	300g	350	15	50	10
SnackHandful of Almonds15g 2 swaps Grapes150g · 50 kcal · 1 g P Orange150g · 50 kcal · 1 g P	15g	50	2	2	4
Total		1200	55	162	37

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1200 kcal · 46 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastWhole Wheat Toast with Avocado and Tomato180g 2 swaps Oatmeal with Berries and Almonds280g · 320 kcal · 10 g P Overnight Oats with Chia Seeds and Fruit270g · 310 kcal · 10 g P	180g	320	8	38	15
LunchVegetable Stir-fry with Tofu350g 2 swaps Leftover Sweet Potato and Black Bean Chili350g · 450 kcal · 20 g P Lentil Quinoa Salad Bowl400g · 450 kcal · 20 g P	350g	450	22	50	18
DinnerBaked Sweet Potato with Lentils300g 2 swaps Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Roasted Vegetable Medley with Tempeh300g · 400 kcal · 20 g P	300g	380	15	62	8
SnackOrange150g 2 swaps Grapes150g · 50 kcal · 1 g P Handful of Almonds15g · 50 kcal · 2 g P	150g	50	1	12	0
Total		1200	46	162	41

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1200 kcal · 51 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSoy Yogurt with Granola and Berries200g 2 swaps Chia Berry Oat Porridge300g · 360 kcal · 12 g P Oatmeal with Berries and Chia Seeds350g · 360 kcal · 12 g P	200g	360	15	48	12
LunchMinestrone Soup with Whole Grain Crackers400g 2 swaps Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Hummus and Vegetable Wrap280g · 400 kcal · 18 g P	400g	380	15	58	10
DinnerBlack Bean Burgers on Lettuce Wraps250g 2 swaps Roasted Vegetable Medley with Tempeh300g · 400 kcal · 20 g P Baked Sweet Potato with Lentils300g · 380 kcal · 15 g P	250g	400	20	46	15
SnackPear150g	150g	60	1	14	0
Total		1200	51	166	37

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1200 kcal · 63 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Tofu with Bell Peppers200g 1 swap Smoothie with Spinach, Banana, and Protein Powder350ml · 300 kcal · 25 g P	200g	300	22	19	15
LunchChickpea Salad Sandwich on Whole Wheat250g 2 swaps Lentil Quinoa Salad Bowl350g · 420 kcal · 20 g P Quinoa Salad with Black Beans and Corn300g · 420 kcal · 18 g P	250g	420	18	56	14
DinnerRoasted Vegetable Medley with Tempeh300g 2 swaps Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Baked Sweet Potato with Lentils300g · 380 kcal · 15 g P	300g	400	20	46	15
SnackRice Cakes with Hummus100g	100g	80	3	10	3
Total		1200	63	131	47

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1200 kcal · 46 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Chia Seeds and Banana180g 2 swaps Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P Oatmeal with Berries and Chia Seeds350g · 370 kcal · 12 g P	180g	370	10	62	9
LunchLentil Shepherd's Pie350g 2 swaps Black Bean and Rice Wrap300g · 430 kcal · 16 g P Chickpea Salad Sandwich on Whole Grain Bread250g · 430 kcal · 22 g P	350g	430	20	54	15
DinnerStuffed Bell Peppers with Quinoa and Vegetables300g 2 swaps Chickpea Curry with Brown Rice300g · 350 kcal · 15 g P White Bean and Kale Stew350g · 360 kcal · 18 g P	300g	350	15	50	10
SnackSmall handful of Walnuts10g 2 swaps Grapes150g · 50 kcal · 1 g P Handful of Almonds15g · 50 kcal · 2 g P	10g	50	1	0	5
Total		1200	46	166	39

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1200 kcal · 47 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastVegan Pancakes with Maple Syrup200g 2 swaps Avocado Toast with Hemp Seeds250g · 390 kcal · 14 g P Smoothie Bowl with Pea Protein and Granola350ml · 390 kcal · 25 g P	200g	390	10	67	9
LunchBuddha Bowl with Roasted Chickpeas and Veggies300g 2 swaps Hummus and Vegetable Wrap280g · 400 kcal · 18 g P Lentil Soup with Whole Wheat Bread400g · 400 kcal · 25 g P	300g	400	18	51	14
DinnerWhite Bean and Kale Stew350g 2 swaps Chickpea Curry with Brown Rice300g · 350 kcal · 15 g P Stuffed Bell Peppers with Quinoa and Vegetables300g · 350 kcal · 15 g P	350g	360	18	50	10
SnackGrapes150g 2 swaps Handful of Almonds15g · 50 kcal · 2 g P Orange150g · 50 kcal · 1 g P	150g	50	1	12	0
Total		1200	47	180	33

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1200 kcal (±50)

Protein52.9g

Carbs159.4g

Fat39.1g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Firm Tofu600g
Tempeh200g

Produce

Mixed Berries (frozen or fresh)400g
Celery3 stalks
Carrots500g
Onions3 medium
Garlic1 head
Spinach300g
Mushrooms250g
Apples4 medium
Banana4 medium
Bell Peppers (various colors)4 medium
Avocado2 medium
Tomatoes4 medium
Broccoli300g
Sweet Potatoes2 medium
Kale200g
Grapes300g

Dairy

Soy Yogurt (unsweetened)400g

Pantry

Rolled Oats500g
Plant-based Milk (unsweetened)1L
Chia Seeds100g
Red Lentils300g
Vegetable Broth1.5L
Whole Wheat Bread1 loaf
Almond Butter200g
Plant-based Protein Powder200g
Quinoa400g
Black Beans (canned or dried)600g
Corn (frozen or canned)300g
Chickpeas (canned or dried)600g
Brown Rice400g
Curry Paste/Powder1 jar/pack
Almonds50g
Whole Wheat Toast Bread1 loaf
Granola (low sugar)200g
Minestrone Soup Mix (or ingredients)1 pack
Whole Grain Crackers1 box
Rice Cakes1 pack
Hummus150g
White Beans (canned or dried)300g
Walnuts20g
Whole Wheat Flour (for pancakes)150g
Baking Powder1 tsp
Maple Syrup100ml

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1200 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1200 calorie vegan meal plan for weight loss. Whether 1200 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1200 kcal vegan plan gives you an average daily protein of 53 grams over 7 days. It is a lower calorie level chosen by smaller or less active adults who want to eat a little less. Larger adults or those who move a lot may find this amount of food is far too small for them. The diet is fully plant based with no animal products included at all. Protein comes from tofu, tempeh, legumes, soy, and seeds. You get 4 meals per day to space out your eating across the waking hours. Day one starts with overnight oats with berries and ends with apple slices with almond butter. Lunch features lentil soup with whole wheat bread while dinner brings tofu scramble with spinach and mushrooms.

What a day looks like

Your morning meal provides steady plant protein to start your day off with ease. Lunch brings a warm bowl of soup paired with fiber rich bread for a filling middle meal. Dinner features a hot skillet dish loaded with soy protein and fresh greens to keep things savory. A simple snack in the afternoon helps bridge the gap until your evening meal arrives. Each day follows this same structure so you always know what to expect from your food. Top protein choices like lentil shepherd pie and black bean burgers appear often to hit your daily totals. You will also enjoy scrambled tofu with bell peppers and vegetable stir fry with tofu across the week.

How to use it

Read the shopping list carefully before you head out to buy your weekly groceries. Batch cooking your grains and beans ahead of time saves you precious minutes on busy weeknights. Swap a protein source with a similar plant option if you prefer a different taste profile. Add extra green vegetables to your plate whenever you feel extra hungry between scheduled meal times. Keep your daily intake centered around the foods listed for each specific day of the week.

Review your shopping list thoroughly before buying items at the local grocery store.
Cook large batches of beans and grains on Sunday to save time later.
Swap your soy proteins with similar plant options to vary your daily meals.
Add extra fresh green vegetables to your plate if you feel hungry.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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