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1200 Calorie Vegetarian Meal Plan

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

What is a 1200 calorie vegetarian meal plan?

A 1200 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 1200 kcal (within 50). This one averages 55 g protein a day over 3 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1200

kcal a day

55

g protein a day

18

g protein a meal

7

days

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

Day 1

1200 kcal · 57 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Berries and Seeds150g 2 swaps Avocado Toast on Whole Wheat with Everything Bagel Seasoning200g · 350 kcal · 10 g P Chia Pudding with Almond Milk and Mango300g · 350 kcal · 10 g P	150g	350	12	55	9
LunchLentil Soup with Whole Wheat Bread300g 2 swaps Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Chickpea Salad Sandwich on Whole Wheat300g · 400 kcal · 15 g P	300g	400	20	58	10
DinnerVegetable Stir-fry with Tofu350g 2 swaps Vegetarian Chili with Cornbread Muffin350g · 450 kcal · 20 g P Lentil Quinoa Salad Bowl410g · 470 kcal · 21 g P	350g	450	25	43	20
Total		1200	57	156	39

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
BreakfastGreek Yogurt with Fruit and Nuts200g 2 swaps Greek Yogurt with Granola and Peach Slices220g · 320 kcal · 15 g P Greek Yogurt with Honey and Walnuts200g · 320 kcal · 18 g P	200g	320	18	35	12
LunchChickpea Salad Sandwich250g 2 swaps Chickpea Salad Sandwich on Whole Grain Bread250g · 430 kcal · 22 g P Chickpea Salad Sandwich on Whole Wheat250g · 430 kcal · 18 g P	250g	430	22	52	15
DinnerBaked Sweet Potato with Black Beans and Salsa300g 2 swaps Stuffed Bell Peppers with Quinoa and Vegetables320g · 450 kcal · 18 g P Vegetable Curry with Coconut Milk and Brown Rice350g · 450 kcal · 12 g P	300g	450	15	71	12
Total		1200	55	158	39

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

Day 3

1200 kcal · 55 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Tofu with Spinach200g 2 swaps Scrambled Tofu with Bell Peppers200g · 300 kcal · 22 g P Scrambled Tofu with Turmeric and Nutritional Yeast250g · 300 kcal · 18 g P	200g	300	20	21	15
LunchQuinoa Salad with Roasted Vegetables300g 2 swaps Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Chickpea Salad Sandwich on Whole Wheat300g · 400 kcal · 15 g P	300g	400	15	51	15
DinnerVegetable Curry with Brown Rice350g 2 swaps Baked Tempeh with Sweet Potato and Broccoli400g · 500 kcal · 28 g P Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P	350g	500	20	65	18
Total		1200	55	137	48

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

Day 4

1200 kcal · 55 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSmoothie with Spinach, Banana, and Protein Powder400ml 2 swaps Greek Yogurt with Fruit and Nuts200g · 320 kcal · 18 g P Greek Yogurt with Granola and Peach Slices220g · 320 kcal · 15 g P	400ml	330	20	45	8
LunchHummus and Veggie Wrap220g 2 swaps Caprese Salad with Balsamic Glaze250g · 380 kcal · 15 g P Minestrone Soup with Whole Grain Crackers400g · 380 kcal · 15 g P	220g	380	15	46	15
DinnerPasta with Marinara Sauce and White Beans350g 2 swaps Lentil Pasta with Marinara Sauce400g · 490 kcal · 32 g P Baked Tempeh with Roasted Broccoli400g · 480 kcal · 30 g P	350g	490	20	76	12
Total		1200	55	167	35

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

Day 5

1200 kcal · 53 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastWhole Wheat Toast with Avocado and Egg180g 2 swaps Chia Berry Oat Porridge300g · 360 kcal · 12 g P Oatmeal with Berries and Chia Seeds350g · 360 kcal · 12 g P	180g	360	15	30	20
LunchBlack Bean Burgers on Whole Wheat Buns250g 2 swaps Chickpea Salad Sandwich on Whole Wheat250g · 420 kcal · 18 g P Hearty Lentil Shepherd's Pie350g · 420 kcal · 20 g P	250g	420	20	45	18
DinnerRoasted Cauliflower and Chickpea Bowl300g 2 swaps Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Large Salad with Grilled Halloumi, Mixed Greens, and Vinaigrette350g · 400 kcal · 18 g P	300g	420	18	53	15
Total		1200	53	128	53

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

Day 6

1200 kcal · 48 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOvernight Oats with Chia Seeds and Apple160g 2 swaps Tofu Scramble with Black Beans and Salsa250g · 340 kcal · 24 g P Vegan Yogurt with Granola and Berries250g · 340 kcal · 12 g P	160g	340	10	50	11
LunchLentil Shepherd's Pie300g 2 swaps Chickpea Vegetable Soup450ml · 410 kcal · 18 g P Leftover Black Bean Burgers (no bun) with Salad250g · 410 kcal · 20 g P	300g	410	20	47	16
DinnerStuffed Bell Peppers with Quinoa and Vegetables320g 2 swaps Baked Sweet Potato with Black Beans and Salsa300g · 450 kcal · 15 g P Vegetable Stir-fry with Brown Rice and Cashews350g · 450 kcal · 14 g P	320g	450	18	61	15
Total		1200	48	158	42

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

Day 7

1200 kcal · 62 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastFruit Salad with Cottage Cheese250g 2 swaps Scrambled Tofu with Bell Peppers200g · 300 kcal · 22 g P Scrambled Tofu with Spinach200g · 300 kcal · 20 g P	250g	280	15	39	7
LunchTofu Scramble Burrito280g 2 swaps Black Bean Burgers on Whole Wheat Buns with Side Salad350g · 450 kcal · 20 g P Leftover Sweet Potato and Black Bean Chili350g · 450 kcal · 20 g P	280g	450	25	47	18
DinnerVegetable and Bean Chili350g 2 swaps Lentil Quinoa Salad Bowl410g · 470 kcal · 21 g P Stir-Fried Tofu with Mixed Vegetables400g · 470 kcal · 28 g P	350g	470	22	69	12
Total		1200	62	155	37

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)

Protein55g

Carbs151.3g

Fat41.9g

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

Produce

Mixed Berries (fresh or frozen)300g
Broccoli1 head
Carrots500g
Bell Peppers (various colors)3
Spinach400g
Onions2
Garlic1 bulb
Bananas4
Avocado2
Sweet Potatoes2 large
Zucchini2
Cauliflower1 head
Tomatoes400g
Corn150g

Dairy

Greek Yogurt (plain, low-fat)500g
Eggs6
Cottage Cheese (low-fat)200g

Pantry

Rolled Oats500g
Chia Seeds100g
Almonds100g
Red Lentils400g
Vegetable Broth1.5L
Whole Wheat Bread1 loaf
Soy Sauce or Tamari150ml
Chickpeas (canned or dried)800g
Whole Wheat Tortillas4
Salsa1 jar
Nutritional Yeast50g
Quinoa300g
Brown Rice300g
Coconut Milk (light)400ml
Curry Paste100g
Vegetarian Protein Powder1 serving
Whole Wheat Pasta300g
Marinara Sauce1 jar
Black Beans (canned or dried)800g

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 vegetarian 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 vegetarian plan provides 1200 kcal daily and an average daily protein of 55 grams. Smaller adults or less active people often choose this lower calorie level when they want to eat less food. No meat or fish appears in the meals. You get your protein from eggs, dairy, legumes and soy foods. Very active people or larger adults might find this low calorie level too restrictive for their daily needs. The layout spans 7 days with 3 meals per day.

What a day looks like

Day one starts with oatmeal with berries and seeds for breakfast. Lunch brings a warm bowl of lentil soup paired with whole wheat bread. Dinner features a tasty vegetable stir fry with tofu. Top protein meals include tofu scramble burrito, vegetable stir fry with tofu, chickpea salad sandwich, vegetable and bean chili, plus black bean burgers on whole wheat buns. Your daily protein stays within the range of 48 to 62 grams.

How to use it

Read the shopping list carefully before you head out to buy your fresh food items for the week. Prepare extra portions ahead of time to make your busy weekdays much easier to manage. Swap any protein source for a similar option if you prefer a different taste or texture. Add extra non starchy vegetables to your plate if you feel hungry between your scheduled meals. Keep track of your daily intake so you stay close to the target.

Cook your grains in large batches to save time on busy weeknights.
Swap your canned beans for dried varieties if you prefer to cook from scratch.
Check your pantry staples before you plan out your weekly grocery store trips.
Portion your meals correctly to match the 1200 kcal daily target.

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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