1200 Vegetarian Meal Plan - Day 3 - 1200 Calorie Vegetarian Meal Plan Day 3

Sep 27, 2026

1200 Calorie Vegetarian Meal Plan provides day-by-day vegetarian menus with itemized portions and macronutrient targets. The plan lists meals for each day including breakfast, AM snack, lunch, PM snack, and dinner, with foods such as oatmeal topped with hemp and blueberries, kefir with fruit and almonds, bean salad with avocado, grilled salmon and brown rice, and multiple cereal and salad combinations. Each section includes quantities, protein, carbs, fats, and calories, plus calculated daily totals to guide portion control.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages21

Reading Time53 min

AccessFree to download

Day 1

Breakfast

AM Snack

Lunch

PM Snack

Dinner

Day 2

Breakfast

AM Snack

Lunch

PM Snack

Dinner

Day 3

Breakfast

AM Snack

Lunch

| Qty. | Measure | Description | Protein (gm) | Carbs (gm) | Fats (gm) | Calories | | --- | --- | --- | --- | --- | --- | --- | DAY 1 Breakfast – Oatmeal Topped with Hemp and Blueberries 1/2 1/2 1 1 1 1 Cup Teaspoon TablespoonCup Pack Cup Blueberries, raw Cinnamon Hemp seeds Milk, skim, no fat Oatmeal, plain Water, municipal Totals: 0.54 0.15 3.00 8.40 4.40 0.00 16.49 10.51 2.70 1.00 11.90 17.60 0.00 43.71 0.24 0.10 4.00 0.40 2.00 0.00 6.74 41.33 9.00 56.00 86.00 95.00 0.00 287.32 | AM Snack – Kefir with Fruit and Almonds | | | | | --- | --- | --- | --- | | 1/2 Cup Kefir 5.50 | 6.00 | 1.00 | 55.00 | | 4 Almond Almonds, raw 0.85 | 0.79 | 2.03 | 23.12 | | 1/2 Cup Strawberry halves, raw 0.51 | 5.84 | 0.23 | 24.32 | | 1 Cup Water, municipal 0.00 | 0.00 | 0.00 | 0.00 | | Totals: 6.86 | 12.63 | 3.25 | 102.44 | | Lunch – Veggie Bean Salad with Avocado
1/4 Cup, sliced Avocados 0.73 | 3.11 | 5.35 | 58.40 | | 1/4 Cup Beans, black, boiled, no salt 3.81 | 10.20 | 0.23 | 56.76 | | 5 Medium Carrots, baby, raw 0.00 | 0.00 | 0.00 | 20.00 | | 2 Each Egg whites, scrambled/boiled 7.00 | 0.60 | 0.00 | 34.00 | | 1 Cup Endive, raw 0.62 | 1.68 | 0.10 | 8.50 | | 1 Cup Lettuce, cos or romaine, raw 0.69 | 1.84 | 0.17 | 9.52 | | 1/2 Cup Pepper, sweet bell, all colors, chopped 0.60 | 4.60 | 0.10 | 19.00 | | 1 Tablespoon Vinegar, apple cider 0.00 | 0.14 | 0.00 | 3.15 | | 2 Each Wasa crackers, light rye 2.00 | 14.00 | 0.00 | 60.00 | | 1 Cup Water, municipal 0.00 | 0.00 | 0.00 | 0.00 | | Totals: 15.45 | 36.16 | 5.95 | 269.33 | | PM Snack – Apple and Almond Milk with Cocoa
1 Each Apple, medium with peel 0.30 | 21.00 | 0.50 | 81.00 | | 1 Tablespoon Cocoa, dry powder, unsweetened 1.06 | 2.93 | 0.74 | 12.37 | | 1 Cup Unsweetened almond milk 1.00 | 2.00 | 4.00 | 40.00 | | 1 Cup Water, municipal 0.00 | 0.00 | 0.00 | 0.00 | | Totals: 2.36 | 25.93 | 5.24 | 133.37 | | Dinner – Grilled Salmon with Veggies and Brown Rice
8 Spears Asparagus, baked 2.88 | 4.93 | 0.26 | 26.40 | | 1 Cup Cauliflower, steamed 2.90 | 6.75 | 0.40 | 34.20 | | 3 Ounce Fish, salmon, wild, cooked 21.62 | 0.00 | 6.91 | 154.70 | | 3/4 Cup Rice, brown, long-grain, cooked 3.77 | 33.58 | 1.32 | 162.34 | | 1 Cup Water, municipal 0.00 | 0.00 | 0.00 | 0.00 | | Totals: 31.18 | 45.26 | 8.89 | 377.64 | | Actual Totals for Day \# 1: 74.40 | 176.13 | 30.80 | 1232.02 | | Qty. | Measure | Description | Protein (gm) | Carbs (gm) | Fats (gm) | Calories | | --- | --- | --- | --- | --- | --- | --- | DAY 2 Breakfast – Cereal with Milk and Fruit 3/4 Cup 1 Cup 1/2 Cup 1 Cup Kashi GOLEAN Cereal Milk, skim, no fat Raspberries, raw Water, municipal Totals: 9.75 8.40 0.74 0.00 18.89 22.50 11.90 7.34 0.00 41.74 0.75 0.40 0.40 0.00 1.55 105.00 86.00 31.98 0.00 222.98 | AM Snack – Fresh Orange and Rice Cake
1/2 Each Orange, medium | 0.55 | 8.70 | 0.15 | 34.50 | | --- | --- | --- | --- | --- | | 1 Each Rice cake, apple cinnamon, Quaker | 1.00 | 9.00 | 0.00 | 40.00 | | 1 Cup Water, municipal | 0.00 | 0.00 | 0.00 | 0.00 | | Totals: | 1.55 | 17.70 | 0.15 | 74.50 | | Lunch – Tuna Salad Sandwich with Salad | | | | | | 1 Slice Bread, Ezekiel Sprouted Grain | 4.00 | 15.00 | 0.50 | 80.00 | | 8 Each Carrots, baby, raw | 0.51 | 6.59 | 0.10 | 28.00 | | 2 Each Celery, raw stalk trimmed | 1.00 | 4.00 | 0.00 | 20.00 | | 3 Ounces Fish, tuna, light, canned in water | 21.68 | 0.00 | 0.70 | 98.60 | | 1 Tablespoon Mayonnaise, low fat | 0.00 | 4.00 | 1.00 | 25.00 | | 1/2 Tablespoon Relish, pickle | 0.05 | 2.65 | 0.05 | 10.00 | | 1 Medium Salad, garden with tomato, onion | 1.95 | 14.25 | 0.60 | 74.00 | | 1 Tablespoon Vinegar, apple cider | 0.00 | 0.14 | 0.00 | 3.15 | | 1 Cup Water, municipal | 0.00 | 0.00 | 0.00 | 0.00 | | Totals: | 29.20 | 46.63 | 2.95 | 338.75 | | PM Snack – Raw Walnuts | | | | | | 1/2 Ounces Walnuts, raw | 2.00 | 3.00 | 7.50 | 89.00 | | 1 Cup Water, municipal | 0.00 | 0.00 | 0.00 | 0.00 | | Totals: | 4.00 | 6.00 | 1

FAQs

How is the 1200 Calorie Vegetarian Meal Plan organized?

It is organized by day and by meal timing, typically including breakfast, AM snack, lunch, PM snack, and dinner. Each meal includes specific portion quantities and nutrition targets.

Does the plan provide protein, carbs, fats, and calories?

Yes. For each listed food item, the table includes protein (gm), carbs (gm), fats (gm), and calories, along with per-day totals.

What information is included in the “Actual Totals” lines?

The “Actual Totals for Day” (or “Actual Total for Day 2”) lines summarize the full day’s macros and calories based on the listed meal components, supporting tracking against the 1200-calorie goal.

Sep 27, 2026

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