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1,200 caloriesVegetarianPlant protein

1200 Calorie Vegetarian Meal Plan

For vegetarians who want to lose weight at 1,200 calories without relying on meat, fish or poultry.

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1200 Calorie Vegetarian Meal Plan

Eating vegetarian and eating 1,200 calories can both be done well, but only if protein and fiber stay high. This week builds every meal around eggs, dairy, beans, lentils, chickpeas or tofu, then fills the plate with vegetables, fruit and whole grains so the day stays near 1,200 calories while remaining satisfying.

You will notice the pattern: beans or lentils at lunch, tofu, eggs or a bean-based dish at dinner, and dairy or nuts for snacks. That combination keeps protein near 70 to 80 g a day, which is solid for a plan this low in calories.

Portion guide

Portions are sized for 1,200 calories with about 75 g of protein. If you train regularly, add 1/2 cup (90 g) of beans or 3 oz (85 g) of tofu per main meal and move toward the 1,400 calorie plan. To trim, cut grains and oils before cutting beans.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Monday

1220 kcal

Breakfast

Greek yogurt with berries and oats300

3/4 cup (170 g) Greek yogurt, 1/2 cup (75 g) berries, 1/4 cup (20 g) rolled oats

P 22 g · C 40 g · F 5 g

Lunch

Chickpea salad sandwich420

1 cup (170 g) mashed chickpeas, 2 tbsp (30 g) Greek yogurt, 2 slices (56 g) whole-grain bread, tomato, lettuce

P 18 g · C 58 g · F 12 g

Dinner

Tofu vegetable curry with rice360

1 1/2 cups (360 g) tofu and vegetable curry, 1/2 cup (90 g) brown rice

P 20 g · C 40 g · F 14 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Greek yogurt65

1/2 cup (120 g) Greek yogurt

P 11 g · C 4 g · F 0 g

Tuesday

1205 kcal

Breakfast

Veggie egg scramble with toast300

2 eggs, spinach, tomato, 1 slice (28 g) whole-wheat toast

P 19 g · C 26 g · F 14 g

Lunch

Lentil soup with whole-grain roll420

1 1/2 cups (360 g) lentil soup, 1 small whole-grain roll (45 g)

P 22 g · C 60 g · F 10 g

Dinner

Bean and vegetable chili with rice360

1 1/2 cups (360 g) bean chili, 1/2 cup (90 g) brown rice

P 18 g · C 58 g · F 7 g

Snacks

Carrots with hummus65

1 cup (110 g) carrots, 1 tbsp (15 g) hummus

P 2 g · C 7 g · F 3 g

Orange60

1 small orange (140 g)

P 1 g · C 15 g · F 0 g

Wednesday

1220 kcal

Breakfast

Overnight oats with peanut butter310

1/2 cup (40 g) oats, 1/2 cup (120 ml) skim milk, 1 tbsp (16 g) peanut butter

P 13 g · C 42 g · F 11 g

Lunch

Quinoa chickpea bowl420

3/4 cup (130 g) quinoa, 1/2 cup (85 g) chickpeas, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) tahini-lemon

P 16 g · C 54 g · F 15 g

Dinner

Spinach feta frittata with potatoes360

2-egg frittata with spinach and 1 oz (28 g) feta, 3/4 cup (110 g) roasted potatoes

P 22 g · C 30 g · F 18 g

Snacks

Strawberries50

1 cup (150 g) strawberries

P 1 g · C 12 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Thursday

1225 kcal

Breakfast

Cottage cheese with peaches300

3/4 cup (170 g) cottage cheese, 1/2 cup (80 g) peaches, cinnamon

P 26 g · C 22 g · F 10 g

Lunch

Tofu wrap with cabbage slaw430

4 oz (113 g) baked tofu, 1 tortilla (45 g), cabbage slaw, 2 tbsp (30 g) peanut sauce

P 22 g · C 44 g · F 18 g

Dinner

Lentil Bolognese with pasta370

1 cup (200 g) lentil Bolognese, 3/4 cup (105 g) cooked pasta, marinara

P 20 g · C 58 g · F 8 g

Snacks

Greek yogurt65

1/2 cup (120 g) Greek yogurt

P 11 g · C 4 g · F 0 g

Air-popped popcorn60

2 cups (16 g) popcorn

P 2 g · C 12 g · F 1 g

Friday

1230 kcal

Breakfast

Peanut butter banana toast300

1 slice (28 g) toast, 1 tbsp (16 g) peanut butter, 1/2 banana (50 g)

P 10 g · C 32 g · F 15 g

Lunch

Greek chickpea salad with feta420

1 cup (170 g) chickpeas, cucumber, tomato, 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil

P 18 g · C 42 g · F 20 g

Dinner

Tofu stir-fry with rice350

5 oz (142 g) tofu, 2 cups (200 g) vegetables, 1/2 cup (90 g) brown rice, 1 tbsp (15 ml) teriyaki

P 22 g · C 38 g · F 14 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Almonds85

12 almonds (14 g)

P 3 g · C 3 g · F 7 g

Saturday

1215 kcal

Breakfast

Veggie omelette with toast310

1 egg plus 2 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 1 slice (28 g) toast

P 22 g · C 24 g · F 14 g

Lunch

Egg salad lettuce cups with lentil soup420

2-egg salad in lettuce cups, 1 1/2 cups (360 g) tomato-lentil soup

P 24 g · C 34 g · F 20 g

Dinner

Vegetarian burrito bowl370

1/2 cup (90 g) brown rice, 1/2 cup (90 g) black beans, corn, salsa, 1/4 avocado (35 g), 1 oz (28 g) cheese

P 16 g · C 52 g · F 14 g

Snacks

Berries50

1 cup (150 g) mixed berries

P 1 g · C 12 g · F 0 g

Greek yogurt65

1/2 cup (120 g) Greek yogurt

P 11 g · C 4 g · F 0 g

Sunday

1200 kcal

Breakfast

Greek yogurt parfait290

3/4 cup (170 g) Greek yogurt, 1/2 cup (75 g) berries, 2 tbsp (15 g) granola

P 20 g · C 36 g · F 5 g

Lunch

Caprese quinoa salad430

3/4 cup (130 g) quinoa, 1 oz (28 g) mozzarella, tomato, basil, 1 tbsp (15 ml) olive oil

P 18 g · C 44 g · F 20 g

Dinner

Mushroom and lentil shepherd's pie360

1 1/2 cups (400 g) lentil and mushroom filling with mashed potato topping

P 18 g · C 52 g · F 10 g

Snacks

Peach60

1 medium peach (150 g)

P 1 g · C 15 g · F 0 g

Air-popped popcorn60

2 cups (16 g) popcorn

P 2 g · C 12 g · F 1 g

What to buy this week

  • •Eggs, 1 dozen; Greek yogurt, 2 tubs; cottage cheese, 1 tub; feta, mozzarella, string cheese
  • •Firm tofu, 2 blocks; chickpeas, black beans, white beans, lentils (canned and dry)
  • •Oats, quinoa, brown rice, whole-grain bread, tortillas, pasta, granola
  • •Vegetables: spinach, romaine, tomatoes, cucumbers, carrots, mushrooms, zucchini, cabbage, peppers, potatoes, corn
  • •Fruit: berries, apples, oranges, bananas, peaches
  • •Pantry: hummus, tahini, peanut butter, olive oil, marinara, salsa, teriyaki, almonds, sunflower seeds

Food swaps

Instead ofTryWhy
5 oz (142 g) tofu1 cup (170 g) chickpeas or 1 cup (200 g) cooked lentilsLegumes instead of soy.
1 oz (28 g) feta1 oz (28 g) goat cheese or 2 tbsp (20 g) parmesanSame calories, different flavor.
1/2 cup (120 ml) skim milk1/2 cup (120 ml) soy milk or unsweetened almond milkFor dairy-free swaps use soy for protein.
2 tbsp (15 g) granola1 tbsp (8 g) chopped nutsCuts added sugar.

Frequently asked questions

Can a vegetarian diet help me lose weight?

Yes. Vegetarian eating patterns tend to be high in fiber and low in saturated fat, which supports weight loss when calories are controlled. The main risk is under-eating protein, which this plan avoids with eggs, dairy, legumes and tofu at every meal.

Is 1,200 calories too low for a vegetarian plan?

It depends on your size and activity. Smaller, less active adults may do well; taller or very active people usually need 1,500 calories or more. If you feel weak or constantly hungry, move up a tier rather than staying at 1,200.

Do I need to take supplements on this plan?

Vegetarian diets can be low in iron, zinc, vitamin B12 and omega-3 fats depending on what you eat. This plan includes eggs and dairy, which help, but ask your doctor or dietitian whether a supplement makes sense for you.

Related plans & recipes

1200 Calorie Meal Plan→1200 Calorie 7-Day Meal Plan→1500 Calorie Meal Plan→Lentil Soup→Quinoa Chickpea Bowl→Under 400 Calorie Recipes→

Compare calorie tiers

1200 Calorie Meal Plan1400 Calorie Meal Plan1500 Calorie Meal Plan1600 Calorie Meal Plan1800 Calorie Meal Plan2000 Calorie Meal Plan

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.