1200 Calories

14 Days

Vegetarian

Dairy-Free

1200 Calorie 14-Day Vegetarian Dairy-Free Meal Plan

Very low calorie for aggressive weight loss. This customizable meal plan includes 14 days of balanced meals following Vegetarian and Dairy-Free guidelines.

1200 kcal/day

Meals/day

Suitable for:womensedentary

Maintenance Calories

1700 kcal

Help me calculate this

Weekly Goal

Sex

Daily Target1200kcal

Day 1

285 kcal(-915)

Breakfast

Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

285 cal

Ingredients

Whole Wheat Bread (2 slices)45 g

Egg1.5 piece

Avocado (ripe)52.5 g

13gProtein

23gCarbs

17gFat

Day 2

340 kcal(-860)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

340 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds10 g

10gProtein

52gCarbs

11gFat

Day 3

263 kcal(-937)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

263 cal

Ingredients

Rolled Oats45 g

Almond Milk (Unsweetened)165 ml

Blueberries52.5 g

7gProtein

41gCarbs

8gFat

Day 4

285 kcal(-915)

Breakfast

Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

285 cal

Ingredients

Whole Wheat Bread (2 slices)45 g

Egg1.5 piece

Avocado (ripe)52.5 g

13gProtein

23gCarbs

17gFat

Day 5

285 kcal(-915)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

285 cal

Ingredients

Rolled Oats45 g

Almond Milk (Unsweetened)150 ml

Chia Seeds9 g

8gProtein

44gCarbs

9gFat

Day 6

285 kcal(-915)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

285 cal

Ingredients

Rolled Oats45 g

Almond Milk (Unsweetened)150 ml

Chia Seeds9 g

8gProtein

44gCarbs

9gFat

Day 7

340 kcal(-860)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

340 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds10 g

10gProtein

52gCarbs

11gFat

Day 8

263 kcal(-937)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

263 cal

Ingredients

Rolled Oats45 g

Almond Milk (Unsweetened)165 ml

Blueberries52.5 g

7gProtein

41gCarbs

8gFat

Day 9

340 kcal(-860)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

340 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds10 g

10gProtein

52gCarbs

11gFat

Day 10

285 kcal(-915)

Breakfast

Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

285 cal

Ingredients

Whole Wheat Bread (2 slices)45 g

Egg1.5 piece

Avocado (ripe)52.5 g

13gProtein

23gCarbs

17gFat

Day 11

263 kcal(-937)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

263 cal

Ingredients

Rolled Oats45 g

Almond Milk (Unsweetened)165 ml

Blueberries52.5 g

7gProtein

41gCarbs

8gFat

Day 12

285 kcal(-915)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

285 cal

Ingredients

Rolled Oats45 g

Almond Milk (Unsweetened)150 ml

Chia Seeds9 g

8gProtein

44gCarbs

9gFat

Day 13

340 kcal(-860)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

340 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds10 g

10gProtein

52gCarbs

11gFat

Day 14

263 kcal(-937)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

263 cal

Ingredients

Rolled Oats45 g

Almond Milk (Unsweetened)165 ml

Blueberries52.5 g

7gProtein

41gCarbs

8gFat

Daily Nutrition Average

294

calories / day

Target: 1200 kcal

1700 − 550 kcal/day = 1200 kcal

Protein9g

Carbs41g

Fat11g

Weekly Overview

Avg Calories294

Total Meals42

Weekly Deficit-19,680 kcal

Est. Weight Change-2.56 kg/week

Plan Duration14 Days

Shopping List

17 items from 14 recipes

Related Meal Plans

1300 Calorie 14-Day Vegetarian Dairy-Free Meal Plan 1200 Calorie 7-Day Vegetarian Dairy-Free Meal Plan 1200 Calorie 14-Day Meal Plan

About This 1200 Calorie Meal Plan

This 1200 calorie 14-day meal plan is designed to help you lose weight sustainably. All meals follow Vegetarian and Dairy-Free dietary guidelines.

What's Included

14 days of complete meal planning
3 meals per day (breakfast, lunch, dinner)
Full nutrition breakdown for every meal
Recipe links with detailed cooking instructions
Adjustable portions to meet your exact calorie needs
Grocery list generation for easy shopping

How to Use This Plan

Set your maintenance calories using the slider above
Choose your weekly weight loss goal
Review the generated meals for each day
Portions and ingredients automatically adjust based on your calorie target
Click on any recipe to see full cooking instructions
Generate your grocery list when you're ready to shop

Calorie Guidelines

A 1200 calorie diet is considered a low-calorie diet and may not be suitable for everyone. Consult with a healthcare provider before starting.