Sample week · 7 days

1,200 calorie vegan meal plan

Seven days of meals at 1,200 calories and 60 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,200
Protein a day
60 g
Meals a day
3 and a snack
Recipes
28

Monday

1,212 kcal59 g protein

Tuesday

1,201 kcal59 g protein

Wednesday

1,153 kcal63 g protein

Thursday

1,224 kcal59 g protein

Friday

1,209 kcal61 g protein

Saturday

1,207 kcal60 g protein

Sunday

1,213 kcal61 g protein

Grocery list for the week

Produce

  • Garlic7 cloves
  • Lemon1
  • Tomato300 g
  • Parsley10 g
  • Onion350 g
  • Carrots120 g
  • Garlic powderA little
  • Green cabbage150 g
  • Lime1
  • Cilantro15 g
  • Celery110 g
  • Banana120 g
  • Cucumber160 g
  • Red onion15 g
  • Basil leaves5 g
  • Red bell pepper240 g
  • Zucchini1
  • Baby spinach110 g
  • Corn kernels70 g
  • GingerA little
  • Apple75 g
  • Kale50 g
  • Romaine lettuce leaves30 g
  • Bell pepper1
  • White mushrooms100 g

Bakery

  • Corn tortillas3
  • Wheat bread210 g
  • Crusty bread50 g
  • Wheat rolls60 g
  • Rye bread30 g

Pantry

  • Canned fava beans200 g
  • Dried brown lentils65 g
  • Tomato paste25 g
  • Vegetable broth1.2 l
  • Peanut butter3 tbsp
  • Raisins1 tbsp
  • Hemp seeds1 tbsp
  • Canned cannellini beans120 g
  • Soba noodles80 g
  • Soy sauce2 tbsp
  • Sesame seeds2 tsp
  • Brown lentils40 g
  • Canned crushed tomatoes450 g
  • Canned chickpeas75 g
  • Canned brown lentils120 g
  • Canned tomato sauce50 g
  • Yellow mustard1 tsp
  • Roasted red peppers50 g
  • Canned white beans350 g
  • Chickpea flour60 g
  • Black beans150 g
  • Dates30 g
  • White beans100 g
  • Red lentils70 g
  • Canned diced tomatoes140 g
  • Canned kidney beans100 g
  • Rolled oats20 g
  • Canned pumpkin puree10 g
  • Almond butter1 tsp
  • Pumpkin seedsA little
  • Walnuts10 g
  • Dijon mustard2 tsp
  • Quinoa45 g
  • Canned black beans75 g
  • Caraway seedsA little
  • Cocoa powderA little

Oils and spices

  • Ground cumin1 tsp
  • Olive oil8 tbsp
  • Salt1 tsp
  • Dried oreganoA little
  • Red wine vinegar2 tbsp
  • Black pepper1 tsp
  • Vegetable oil1 tbsp
  • Smoked paprika1 tsp
  • CuminA little
  • Chili powderA little
  • Rice vinegar2 tsp
  • Sesame oil1 tsp
  • Sea saltA little
  • Chili flakesA little
  • Ground corianderA little
  • Ground gingerA little
  • Ground cinnamonA little
  • Ground turmericA little
  • Ground paprikaA little
  • Apple cider vinegar1 tsp
  • Pumpkin pie spiceA little
  • Sunflower oil2 tsp

Frozen

  • Frozen edamame in pods75 g
  • Frozen blueberries75 g

Other

  • Tahini15 g
  • Firm tofu170 g
  • Capers2 tsp
  • Edamame200 g
  • Silken tofu150 g
  • Unsweetened soymilk300 ml
  • Soy protein powder15 g
  • Maple syrup25 ml
  • Hummus2 tbsp
  • Cashews30 g
  • CoconutA little
  • Pumpkin100 g
  • Buckwheat groats50 g
  • Tempeh100 g
  • Tofu150 g
  • Sauerkraut130 g
  • Dried prunes15 g
  • Ground allspiceA little
  • Bay1 leaf
  • Dried cherriesA little

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

Vegan, at other calorie levels
1,200 calories, other kinds
All sample meal plans

Meal plans for clients

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