A 1200 calorie vegetarian meal plan offers a structured approach to weight loss while nourishing your body with a diverse array of nutrients. It’s designed for those looking to manage their intake without compromising on the variety and satisfaction derived from a plant-based diet.
We’ve prepared several vegetarian meal plan options for your to try out, with 2, 3, 4 or 5 meals per day.
Want a custom meal plan? Try out Meal Plan Generator.
1200 Calorie Vegetarian Meal Plan Options
Option 1: 2 Meals Per Day
Meal 1: Hearty Vegetarian Breakfast
Ingredients and Macronutrients:
- Vegetable Omelette
- Eggs (3 large)
- Calories: 216
- Carbohydrates: 1.8g
- Protein: 18.9g
- Fat: 14.4g
- Milk (to mix, 1/4 cup)
- Calories: 37
- Carbohydrates: 3g
- Protein: 2g
- Fat: 2g
- Spinach (50g, cooked)
- Calories: 12
- Carbohydrates: 2g
- Protein: 1.6g
- Fat: 0.2g
- Mushrooms (50g)
- Calories: 11
- Carbohydrates: 1.6g
- Protein: 1.6g
- Fat: 0.2g
- Tomatoes (50g)
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.4g
- Fat: 0.1g
- Cheddar Cheese (30g)
- Calories: 120
- Carbohydrates: 0.9g
- Protein: 7.1g
- Fat: 9.8g
- Eggs (3 large)
- Whole Wheat Toast (2 slices)
- Calories: 138
- Carbohydrates: 24g
- Protein: 6g
- Fat: 2g
- Fresh Orange Juice (200ml)
- Calories: 93
- Carbohydrates: 21g
- Protein: 1.7g
- Fat: 0.5g
Meal Total:
- Calories: 636
- Carbohydrates: 58.3g
- Protein: 39.3g
- Fat: 29.2g
Meal 2: Substantial Vegetarian Dinner
Ingredients and Macronutrients:
- Lentil Curry
- Red Lentils (Reduce to 75g raw)
- Calories: 270
- Carbohydrates: 45g
- Protein: 19.5g
- Fat: 0.75g
- Light Coconut Milk (Substitute with 100ml of light coconut milk)
- Calories: 115
- Carbohydrates: 3g
- Protein: 1g
- Fat: 12g
- Onion (50g, unchanged)
- Calories: 20
- Carbohydrates: 4.7g
- Protein: 0.6g
- Fat: 0.1g
- Spinach (50g, added at the end, unchanged)
- Calories: 12
- Carbohydrates: 2g
- Protein: 1.6g
- Fat: 0.2g
- Spices (turmeric, cumin, curry powder, unchanged)
- Calories: minimal
- Red Lentils (Reduce to 75g raw)
- Brown Rice (Reduce to 35g raw)
- Calories: 123
- Carbohydrates: 25.9g
- Protein: 2.45g
- Fat: 1.05g
Adjusted Meal Total:
- Calories: 540
- Carbohydrates: 80.6g
- Protein: 25.15g
- Fat: 14.1g
Daily Meal Plan Total:
- Meal 1: 636 calories
- Meal 2: 540 calories
- Total Daily Calories: 1176 calories
Option 2: 3 Meals Per Day
Meal 1: Breakfast
Ingredients and Macronutrients:
- Spinach and Mushroom Omelette
- Eggs (2 large)
- Calories: 144
- Carbohydrates: 1.2g
- Protein: 12.6g
- Fat: 9.6g
- Fresh Spinach (50g)
- Calories: 12
- Carbohydrates: 1.8g
- Protein: 1.6g
- Fat: 0.2g
- Mushrooms (50g)
- Calories: 11
- Carbohydrates: 1.6g
- Protein: 1.6g
- Fat: 0.2g
- Shredded Cheese (30g)
- Calories: 120
- Carbohydrates: 0.9g
- Protein: 7.1g
- Fat: 9.8g
- Eggs (2 large)
- Whole Wheat Toast (1 slice)
- Calories: 69
- Carbohydrates: 12g
- Protein: 3g
- Fat: 1g
Meal Total:
- Calories: 356
- Carbohydrates: 17.5g
- Protein: 25.9g
- Fat: 20.8g
Meal 2: Lunch
Ingredients and Macronutrients:
- Chickpea Salad
- Canned Chickpeas (100g)
- Calories: 164
- Carbohydrates: 27.4g
- Protein: 8.9g
- Fat: 2.6g
- Cucumber (50g)
- Calories: 8
- Carbohydrates: 1.9g
- Protein: 0.3g
- Fat: 0.1g
- Cherry Tomatoes (50g)
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.4g
- Fat: 0.1g
- Feta Cheese (30g)
- Calories: 80
- Carbohydrates: 1g
- Protein: 4g
- Fat: 6g
- Olive Oil (1 tablespoon)
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Canned Chickpeas (100g)
Meal Total:
- Calories: 380
- Carbohydrates: 32.3g
- Protein: 13.6g
- Fat: 22.3g
Meal 3: Dinner with Avocado
Ingredients and Macronutrients:
- Vegetable Stir-Fry with Extra Tofu and Avocado
- Tofu (150g)
- Calories: 114
- Carbohydrates: 2.85g
- Protein: 12g
- Fat: 7.2g
- Broccoli (100g)
- Calories: 34
- Carbohydrates: 6.6g
- Protein: 2.8g
- Fat: 0.4g
- Carrots (50g)
- Calories: 21
- Carbohydrates: 5g
- Protein: 0.5g
- Fat: 0.1g
- Bell Peppers (50g)
- Calories: 10
- Carbohydrates: 2.5g
- Protein: 0.5g
- Fat: 0.15g
- Soy Sauce (1 tablespoon)
- Calories: 10
- Carbohydrates: 1g
- Protein: 1g
- Fat: 0g
- Sesame Oil (1 teaspoon)
- Calories: 40
- Carbohydrates: 0g
- Protein: 0g
- Fat: 4.5g
- Brown Rice (75g cooked)
- Calories: 87
- Carbohydrates: 18g
- Protein: 2g
- Fat: 0.7g
- Sautéed Cashews (15g)
- Calories: 84
- Carbohydrates: 4.5g
- Protein: 2.4g
- Fat: 6.7g
- Avocado (30g)
- Calories: 50
- Carbohydrates: 2.5g
- Protein: 0.6g
- Fat: 4.5g
- Tofu (150g)
Updated Meal Total:
- Calories: 450
- Carbohydrates: 43g
- Protein: 21.8g
- Fat: 24.15g
Final Daily Meal Plan Summary:
- Meal 1: 356 calories
- Meal 2: 380 calories
- Meal 3: 450 calories
Option 3: 4 Meals Per Day
Meal 1: Breakfast Smoothie
Ingredients and Macronutrients:
- Rolled Oats
- Amount: 20g
- Calories: 74
- Carbohydrates: 13.5g
- Protein: 2.5g
- Fat: 1.5g
- Chia Seeds
- Amount: 10g
- Calories: 50
- Carbohydrates: 4g
- Protein: 2g
- Fat: 3g
- Banana
- Amount: 1 small (approx. 90g)
- Calories: 80
- Carbohydrates: 20.5g
- Protein: 1g
- Fat: 0.3g
- Almond Milk (unsweetened)
- Amount: 150ml
- Calories: 23
- Carbohydrates: 1g
- Protein: 1g
- Fat: 1.8g
- Spinach (fresh)
- Amount: 30g
- Calories: 7
- Carbohydrates: 1g
- Protein: 1g
- Fat: 0.1g
Meal Total:
- Calories: 234
- Carbohydrates: 40g
- Protein: 7.5g
- Fat: 6.7g
Meal 2: Mid-Morning Snack
Ingredients and Macronutrients:
- Greek Yogurt (low-fat)
- Amount: 100g
- Calories: 59
- Carbohydrates: 3.6g
- Protein: 10g
- Fat: 0.4g
- Honey
- Amount: 1 tablespoon
- Calories: 64
- Carbohydrates: 17g
- Protein: 0.1g
- Fat: 0g
- Almonds
- Amount: 15g
- Calories: 87
- Carbohydrates: 3g
- Protein: 3.2g
- Fat: 7.6g
- Blueberries
- Amount: 50g
- Calories: 29
- Carbohydrates: 7.4g
- Protein: 0.4g
- Fat: 0.2g
Meal Total:
- Calories: 239
- Carbohydrates: 31g
- Protein: 13.7g
- Fat: 8.2g
Meal 3: Enhanced Vegetable Lentil Soup with Whole Wheat Roll
Ingredients and Macronutrients:
- Vegetable Lentil Soup
- Red Lentils (increased to 70g)
- Calories: 252
- Carbohydrates: 42g
- Protein: 19.6g
- Fat: 0.7g
- Carrot (100g)
- Calories: 40
- Carbohydrates: 9.2g
- Protein: 1g
- Fat: 0.2g
- Celery (100g)
- Calories: 16
- Carbohydrates: 2.4g
- Protein: 0.8g
- Fat: 0.2g
- Onion (100g)
- Calories: 40
- Carbohydrates: 9.4g
- Protein: 1.2g
- Fat: 0.2g
- Red Lentils (increased to 70g)
- Whole Wheat Roll (1 medium roll)
- Calories: 74
- Carbohydrates: 14g
- Protein: 3g
- Fat: 1g
Adjusted Meal 3 Total:
- Calories: 422
- Carbohydrates: 76.6g
- Protein: 25.6g
- Fat: 2.3g
Meal 4: Dinner
Ingredients and Macronutrients:
- Stuffed Bell Peppers
- Bell Pepper
- Amount: 1 large
- Calories: 30
- Carbohydrates: 7g
- Protein: 1g
- Fat: 0.2g
- Quinoa (cooked)
- Amount: 100g
- Calories: 120
- Carbohydrates: 21.3g
- Protein: 4g
- Fat: 1.9g
- Black Beans
- Amount: 50g
- Calories: 70
- Carbohydrates: 12g
- Protein: 4.5g
- Fat: 0.2g
- Corn
- Amount: 50g
- Calories: 36
- Carbohydrates: 8g
- Protein: 1g
- Fat: 0.5g
- Feta Cheese
- Amount: 30g
- Calories: 80
- Carbohydrates: 1.2g
- Protein: 4g
- Fat: 6g
- Bell Pepper
Meal Total:
- Calories: 336
- Carbohydrates: 49.5g
- Protein: 14.5g
- Fat: 8.8g
Total Daily Intake:
- Calories: 1231
- Carbohydrates: 197.1g
- Protein: 61.3g
- Fat: 26g
Option 4: 5 Meals Per Day
Meal 1: Vegetarian Breakfast
Ingredients and Macronutrients:
- Oatmeal
- Rolled Oats
- Amount: 40g
- Calories: 148
- Carbohydrates: 27g
- Protein: 4g
- Fat: 2.4g
- Almond Milk (unsweetened)
- Amount: 100ml
- Calories: 13
- Carbohydrates: 0.6g
- Protein: 0.5g
- Fat: 1.1g
- Chopped Almonds
- Amount: 10g
- Calories: 58
- Carbohydrates: 2g
- Protein: 2g
- Fat: 5g
- Fresh Blueberries
- Amount: 50g
- Calories: 29
- Carbohydrates: 7g
- Protein: 0.5g
- Fat: 0.2g
- Rolled Oats
Meal Total:
- Calories: 248
- Carbohydrates: 36.6g
- Protein: 7g
- Fat: 8.7g
Meal 2: Mid-Morning Snack
Ingredients and Macronutrients:
- Greek Yogurt (plain, low-fat)
- Amount: 100g
- Calories: 59
- Carbohydrates: 3.6g
- Protein: 10g
- Fat: 0.4g
- Honey
- Amount: 1 teaspoon (about 7g)
- Calories: 21
- Carbohydrates: 5.8g
- Protein: 0g
- Fat: 0g
- Walnuts
- Amount: 10g
- Calories: 65
- Carbohydrates: 1.3g
- Protein: 1.5g
- Fat: 6.5g
- Sliced Strawberries
- Amount: 50g
- Calories: 16
- Carbohydrates: 3.5g
- Protein: 0.3g
- Fat: 0.1g
Meal Total:
- Calories: 161
- Carbohydrates: 14.2g
- Protein: 11.8g
- Fat: 7g
Meal 3: Enhanced Lunch
Ingredients and Macronutrients:
- Vegetable Lentil Soup (Base Meal)
- Calories: 274
- Carbohydrates: 15.7g
- Protein: 7g
- Fat: 0.6g
Additional Ingredients:
- Avocado
- Amount: 25g (approximately 1/4 of a small avocado)
- Calories: 40
- Carbohydrates: 2g
- Protein: 0.5g
- Fat: 3.5g
Adjusted Meal 3 Total:
- Calories: 314
- Carbohydrates: 17.7g
- Protein: 7.5g
- Fat: 24.1g
Meal 4: Afternoon Snack
Ingredients and Macronutrients:
- Hummus
- Amount: 50g
- Calories: 150
- Carbohydrates: 8g
- Protein: 4g
- Fat: 11g
- Carrot Sticks
- Amount: 100g
- Calories: 41
- Carbohydrates: 10g
- Protein: 1g
- Fat: 0.2g
Meal Total:
- Calories: 191
- Carbohydrates: 18g
- Protein: 5g
- Fat: 11.2g
Meal 5: Enhanced Dinner
Ingredients and Macronutrients:
- Stir-Fried Tofu with Broccoli and Peppers (Base Meal)
- Calories: 179
- Carbohydrates: 3.07g
- Protein: 11.3g
- Fat: 10.05g
Additional Ingredients:
- Brown Rice
- Amount: 50g (cooked)
- Calories: 55
- Carbohydrates: 11.5g
- Protein: 1.2g
- Fat: 0.4g
- Extra Tofu
- Amount: 25g
- Calories: 33
- Carbohydrates: 0.67g
- Protein: 3g
- Fat: 2g
Adjusted Meal 5 Total:
- Calories: 267
- Carbohydrates: 14.77g
- Protein: 17.5g
- Fat: 12.45g
Total Daily Calories: 1181 calories
Conclusion
Adopting a 1200 calorie vegetarian diet promotes mindful eating and sustainable weight management. Ensure a balanced intake of essential nutrients by incorporating a variety of whole grains, legumes, fruits, and vegetables, and consult with a nutritionist to tailor the plan to your individual needs.