1200 Calories

7 Days

Vegetarian

Gluten-Free

1200 Calorie 7-Day Vegetarian Gluten-Free Meal Plan

Very low calorie for aggressive weight loss. This customizable meal plan includes 7 days of balanced meals following Vegetarian and Gluten-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

778 kcal(-422)

Breakfast

Whole Grain Banana Pancakes

Fluffy, naturally sweetened pancakes made with oats, ripe banana, and eggs. These balanced pancakes provide sustained energy with complex carbs, protein, and natural sweetness without refined sugar.

315 cal

Ingredients

Rolled Oats30 g

Egg0.75 piece

Banana (ripe, mashed)45 g

11gProtein

44gCarbs

11gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

463 cal

Ingredients

Zucchini (4 medium, halved and scooped)218.75 g

Quinoa (dry)37.5 g

Black Beans (drained and rinsed)62.5 g

21gProtein

65gCarbs

14gFat

Day 2

763 kcal(-437)

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

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

500 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)187.5 g

Quinoa (dry)31.25 g

Black Beans (drained and rinsed)62.5 g

23gProtein

73gCarbs

15gFat

Day 3

840 kcal(-360)

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

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

500 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)187.5 g

Quinoa (dry)31.25 g

Black Beans (drained and rinsed)62.5 g

23gProtein

73gCarbs

15gFat

Day 4

748 kcal(-452)

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

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

463 cal

Ingredients

Zucchini (4 medium, halved and scooped)218.75 g

Quinoa (dry)37.5 g

Black Beans (drained and rinsed)62.5 g

21gProtein

65gCarbs

14gFat

Day 5

725 kcal(-475)

Breakfast

Oatmeal with Fruit & Nuts

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

263 cal

Ingredients

Rolled Oats37.5 g

2% Milk150 ml

Apple (diced)75 g

8gProtein

39gCarbs

9gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

463 cal

Ingredients

Zucchini (4 medium, halved and scooped)218.75 g

Quinoa (dry)37.5 g

Black Beans (drained and rinsed)62.5 g

21gProtein

65gCarbs

14gFat

Day 6

815 kcal(-385)

Breakfast

Whole Grain Banana Pancakes

Fluffy, naturally sweetened pancakes made with oats, ripe banana, and eggs. These balanced pancakes provide sustained energy with complex carbs, protein, and natural sweetness without refined sugar.

315 cal

Ingredients

Rolled Oats30 g

Egg0.75 piece

Banana (ripe, mashed)45 g

11gProtein

44gCarbs

11gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

500 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)187.5 g

Quinoa (dry)31.25 g

Black Beans (drained and rinsed)62.5 g

23gProtein

73gCarbs

15gFat

Day 7

725 kcal(-475)

Breakfast

Oatmeal with Fruit & Nuts

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

263 cal

Ingredients

Rolled Oats37.5 g

2% Milk150 ml

Apple (diced)75 g

8gProtein

39gCarbs

9gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

463 cal

Ingredients

Zucchini (4 medium, halved and scooped)218.75 g

Quinoa (dry)37.5 g

Black Beans (drained and rinsed)62.5 g

21gProtein

65gCarbs

14gFat

Daily Nutrition Average

770

calories / day

Target: 1200 kcal

1700 − 550 kcal/day = 1200 kcal

Protein31g

Carbs111g

Fat24g

Weekly Overview

Avg Calories770

Total Meals21

Weekly Deficit-6,508 kcal

Est. Weight Change-0.85 kg/week

Plan Duration7 Days

Shopping List

29 items from 14 recipes

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About This 1200 Calorie Meal Plan

This 1200 calorie 7-day meal plan is designed to help you lose weight sustainably. All meals follow Vegetarian and Gluten-Free dietary guidelines.

What's Included

7 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.