1,200 Calorie Vegetarian Meal Plan

A 1,200 calorie vegetarian diet, carefully planned, can promote healthy eating habits for individuals with a lower activity level (or are smaller in stature), aiming for weight loss. Be mindful that calorie needs vary, hence caloric intake should align with personal goals and lifestyle.

Please note: This is just a day’s example of a 1,200 calorie vegetarian meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should try this diet?

People aiming for weight loss may find this low-calorie approach effective as it promotes a calorie deficit. However, if it leads to unwanted weight loss, consider adjusting your caloric intake.

Example plan

We’ve provided a printable 1,200 calorie vegetarian meal plan PDF, including recipes for breakfast, lunch, dinner, and snacks. It’s structured over 5 meals (3 mains and 2 snacks).

Download the meal plan in the link above or continue reading for recipes.

Provides 1,190 kcal, 73g Protein, 154g Carbs, 38g Fat per day.

Breakfast

Velvet Berry Smoothie

Ideally, use a chilled or even a frozen banana and berries for this splendid mix of antioxidant-filled goodness.

Calories and Macros

390 Calories
35g Protein
57g Carbohydrates
5g Fat

Ingredients

60 grams Frozen Blueberries
1 medium Banana
250 ml Milk (1% fat)
30 grams Vanilla Whey Protein (80%)
1 tsp Honey

Instructions

Step 1: Place all ingredients into your blender of choice and take a look at what is about to become an absolute sensation.

Step 2: Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for that sensational smoothie treat that will occupy your dreams for weeks to come.

Lunch

Mediterranean Burrito

Loaded with protein and Mediterranean flavour!

Calories and Macros

387 Calories
20g Protein
30g Carbohydrates
21g Fat

Ingredients

2 medium Eggs
1 tsp Olive Oil
1 Whole Wheat Tortilla
10 grams Baby Spinach
5 grams Black Olives
10 grams Sun-Dried Tomatoes
15 grams Feta Cheese
20 grams Black Beans (canned)

Instructions

Step 1: Heat your oil in a non-stick pan over a medium temperature

Step 2: Whisk the egg in a bowl on the side while things heat up!

Step 3: Scramble the eggs in the pan for about 5 minutes, or until the majority of liquid becomes solid, slice up your black olives, sun-dried tomatoes, and spinach on the side

Step 4: Throw the olives, spinach, tomatoes, and beans into the pan along with the egg and toss together

Step 5: After about 2 minutes of cooking, add the feta cheese to the party

Step 6: Once the cheese has melted a little, lay out your tortilla and evenly spread the mixture onto each

Step 7: Roll up and serve with a little hot sauce on the side (because you’re damn spicy)

Et Voilà!

Dinner

Chickpea Asparagus Super Salad

Calories and Macros

333 Calories
16g Protein
47g Carbohydrates
12g Fat

Ingredients

80 grams Chickpeas
20 grams Feta Cheese
45 grams Sun-Dried Tomatoes
1 tsp Olive Oil
4 spears Asparagus
1 wedge Lemon

Instructions

Step 1: First, set a saucepan of water to boil over a high heat.

Step 2: Drain your chickpeas and sun-dried tomatoes, season with a little salt and pepper, and set aside.

Step 3: Roughly chop your asparagus spears and add them to a saucepan and bring down to a simmer for about 5 minutes.

Step 4: Drain away any excess water and allow to cool.

Step 5: Roughly chop your sun-dried tomatoes.

Step 6: Once cooled, mix the asparagus, chickpeas, and tomatoes in a serving bowl and crumble the feta on top along with the olive oil, a drizzle of lemon juice, and a touch of salt and pepper.

Step 7: Add any additional herbs and spices that you deem worthy and serve!