Sample week · 7 days

1,200 calorie vegetarian 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

1,205 kcal58 g protein

Tuesday

1,209 kcal59 g protein

Wednesday

1,195 kcal60 g protein

Thursday

1,206 kcal60 g protein

Friday

1,221 kcal59 g protein

Saturday

1,204 kcal58 g protein

Sunday

1,202 kcal59 g protein

Grocery list for the week

Produce

  • Avocado1
  • Onion300 g
  • Carrots170 g
  • Garlic10 cloves
  • Garlic powderA little
  • Green cabbage50 g
  • Lime1
  • CilantroA little
  • GingerA little
  • Lemon1
  • Tomato200 g
  • Parsley10 g
  • Celery60 g
  • Cucumber210 g
  • Blueberries25 g
  • Raspberries25 g
  • Baby spinach110 g
  • Red bell pepper300 g
  • Green onion1
  • Red chiliA little
  • Eggplant1
  • Zucchinis3
  • Cauliflower florets400 g
  • Leeks50 g
  • ChivesA little
  • Red onion15 g
  • Basil leaves15 g
  • Banana1
  • Cherry tomatoes75 g

Dairy and eggs

  • Cottage cheese80 g
  • Milk110 ml
  • Eggs12
  • Greek yogurt plain nonfat40 g
  • Parmesan cheese10 g
  • Mozzarella cheese30 g
  • Ricotta cheese60 g
  • Butter10 g
  • Semi-skimmed milk130 ml
  • Cheddar cheese25 g
  • Plain nonfat greek yogurt10 g
  • Cottage cheese low fat150 g

Bakery

  • Wheat bread3 slices
  • Corn tortillas3
  • Wheat rolls60 g
  • Crusty bread50 g

Pantry

  • Dried brown lentils65 g
  • Tomato paste15 g
  • Vegetable broth700 ml
  • Dates20 g
  • Sesame seeds1 tbsp
  • Canned fava beans200 g
  • Brown lentils40 g
  • Canned crushed tomatoes900 g
  • Canned chickpeas350 g
  • Soba noodles160 g
  • Soy sauce50 ml
  • Roasted red peppers50 g
  • Canned white beans160 g
  • Buckwheat flour50 g
  • Baking powderA little
  • Canned brown lentils220 g
  • Canned tomato sauce50 g
  • Yellow mustard1 tsp
  • Sugar1 tsp
  • Rolled oats60 g
  • Hot pepper sauce30 ml
  • All-purpose flour40 g
  • Honey2 tsp
  • Dijon mustardA little
  • Panko breadcrumbs10 g
  • Light mayonnaiseA little
  • Canned cannellini beans120 g
  • RaisinsA little
  • Peanut butterA little
  • Black-eyed peas150 g

Oils and spices

  • Chili flakesA little
  • Salt1 tsp
  • Olive oil10 tbsp
  • Dried oreganoA little
  • Red wine vinegar2 tbsp
  • Black pepperA little
  • Vegetable oil1 tsp
  • Smoked paprika1 tsp
  • CuminA little
  • Chili powderA little
  • Ground cumin2 tsp
  • Ground corianderA little
  • Ground gingerA little
  • Ground cinnamonA little
  • Ground turmericA little
  • Ground paprikaA little
  • Rice vinegar1 tbsp
  • Sesame oil1 tsp
  • Apple cider vinegar1 tsp
  • Dried thymeA little
  • Dried basilA little
  • Ground nutmegA little
  • PaprikaA little

Other

  • Firm tofu100 g
  • Cashews30 g
  • Tahini15 g
  • Edamame150 g
  • Maple syrup2 tsp
  • Hummus2 tbsp
  • Capers2 tsp
  • CoconutA 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

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

Meal plans for clients

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