1,200 Calorie Meal Plan: 7-Day Printable PDF (Free)
1,200 Calorie Meal Plan: 7-Day Printable PDF (Free)
This 1200 calorie meal plan gives you seven days of simple supermarket food. Each day has three meals and two snacks, and every meal lists its calories and grams of protein. The days land between 1,190 and 1,225 calories and average about 100 grams of protein, which is a lot for a plan this size and helps keep hunger in check.
1,200 calories is a low level, so please read the next section before you choose this plan. For the printable PDF with ingredient amounts, a grocery list and a swaps sheet, enter your email and we will send it for free.
Is a 1,200 calorie plan right for you?
For most adults, 1,200 calories is below what the body burns in a day, and for many it is well below. Weight loss guidance from the National Heart, Lung, and Blood Institute has long suggested a starting range of about 1,200 to 1,500 calories a day for women and 1,500 to 1,800 for men. That puts 1,200 at the very bottom of the range for women and under it for men.
The plan can fit a smaller, less active adult who wants a short, structured stretch of lower calories. Many people search for a 1,200 calorie meal plan for women, but size and activity matter more than sex. Most men, tall adults and people who exercise a lot will be better served by the 1,400 or 1,500 calorie plan. Our calorie calculator gives an estimate in half a minute.
How the 1,200 calorie meal plan is built
Every day has the same shape. Breakfast runs 250 to 290 calories, lunch 310 to 360 and dinner 310 to 375. The two snacks together add 215 to 280. Each main meal has a protein source and a vegetable, and most days a small portion of a filling carb such as oats, rice, quinoa or beans.
Protein makes up about a third of the calories. It tends to keep people full longer than carbs or fat, and when calories are this low that matters. The lowest day is Day 5.
Meat, fish, rice, quinoa, pasta, beans and lentils are measured cooked. Vegetables and fruit are measured as listed in the PDF, and oil is a level teaspoon. Water, plain tea and black coffee are not counted. Calories and protein come from USDA FoodData Central and standard references, rounded to the nearest 5, so treat them as close estimates.
The dishes are the same ones used in our 1,400 and 1,500 calorie plans. Only the portions change, so moving up or down a level is easy.
The 7-day 1,200 calorie meal plan at a glance
| Day | Breakfast | Lunch | Dinner | Calories | Protein |
|---|---|---|---|---|---|
| Day 1 | Spinach and tomato scramble with toast | Grilled chicken salad with chickpeas | Baked salmon with broccoli and brown rice | ~1,220 | 91 g |
| Day 2 | Overnight oats with blueberries and chia | Turkey and avocado wrap with cucumber | Chicken and vegetable stir-fry with brown rice | ~1,225 | 100 g |
| Day 3 | Greek yogurt parfait with oats and almonds | Lentil and vegetable soup with toast | Baked cod with roasted vegetables and quinoa | ~1,205 | 92 g |
| Day 4 | Mushroom and feta omelet with toast | Tuna and chickpea salad bowl | Chicken and zucchini pasta with tomato sauce | ~1,220 | 107 g |
| Day 5 | Oatmeal with banana | Quinoa and black bean bowl with avocado | Shrimp and asparagus sheet pan with sweet potato | ~1,190 | 85 g |
| Day 6 | Avocado egg toast | Chicken burrito bowl | Baked cod with green beans and sweet potato | ~1,205 | 107 g |
| Day 7 | Berry banana yogurt smoothie | Chicken Caesar-style salad | Turkey and black bean chili | ~1,220 | 115 g |
Day-by-day 1,200 calorie meal plan
Day 1about 1,220 calories, 91 g protein
- Breakfast Spinach and tomato scramble with toast~285
- Snack Greek yogurt with blueberries~110
- Lunch Grilled chicken salad with chickpeas~340
- Snack Apple with almonds~140
- Dinner Baked salmon with broccoli and brown rice~345
Cook extra rice tonight. It returns on Days 2 and 6.
Day 2about 1,225 calories, 100 g protein
- Breakfast Overnight oats with blueberries and chia~290
- Snack Cottage cheese with strawberries~120
- Lunch Turkey and avocado wrap with cucumber~360
- Snack Edamame~95
- Dinner Chicken and vegetable stir-fry with brown rice~360
Make the overnight oats the evening before.
Day 3about 1,205 calories, 92 g protein
- Breakfast Greek yogurt parfait with oats and almonds~285
- Snack Apple with string cheese~135
- Lunch Lentil and vegetable soup with toast~325
- Snack Carrot sticks with hummus~95
- Dinner Baked cod with roasted vegetables and quinoa~365
Cook a little extra quinoa for the Day 5 lunch.
Day 4about 1,220 calories, 107 g protein
- Breakfast Mushroom and feta omelet with toast~280
- Snack Banana with peanut butter~160
- Lunch Tuna and chickpea salad bowl~310
- Snack Greek yogurt with strawberries~95
- Dinner Chicken and zucchini pasta with tomato sauce~375
The omelet uses one whole egg and two egg whites.
Day 5about 1,190 calories, 85 g protein
- Breakfast Oatmeal with banana~250
- Snack Cottage cheese with orange~125
- Lunch Quinoa and black bean bowl with avocado~350
- Snack Edamame with dark chocolate~155
- Dinner Shrimp and asparagus sheet pan with sweet potato~310
The lightest day for calories and protein, because breakfast and lunch are plant based.
Day 6about 1,205 calories, 107 g protein
- Breakfast Avocado egg toast~265
- Snack Greek yogurt with raspberries and almonds~140
- Lunch Chicken burrito bowl~345
- Snack Edamame with orange~125
- Dinner Baked cod with green beans and sweet potato~330
Rice and black beans return in the burrito bowl.
Day 7about 1,220 calories, 115 g protein
- Breakfast Berry banana yogurt smoothie~285
- Snack Apple with string cheese~135
- Lunch Chicken Caesar-style salad~345
- Snack Carrot sticks with hummus~95
- Dinner Turkey and black bean chili~360
The chili freezes well, so make extra.
Get the printable PDF
Ingredient amounts for every meal, a one-page grocery list and a swaps sheet.
Grocery list for the week
Meat and fish are listed as cooked weight. Buy roughly a quarter more raw weight, because they lose water when they cook.
Protein
- Egg: 4 large
- Egg white: 2 large
- Chicken breast (cooked): 15 oz
- Turkey breast (cooked): 6 oz
- Salmon (baked): 3 oz
- Cod (cooked): 10 oz
- Shrimp (cooked): 5 oz
- Tuna (canned in water): 3 oz
- Edamame (shelled): 1 1/2 cups
Dairy
- Nonfat plain Greek yogurt: 4 cups
- 2% cottage cheese: 1 cup
- Skim milk: 1/2 cup
- Unsweetened almond milk: 2 cups
- String cheese: 2 sticks
- Feta cheese: 1 oz
- Grated Parmesan: 3 tbsp
Vegetables
- Spinach: 5 cups
- Romaine lettuce: 10 cups
- Cherry tomatoes: 3 cups
- Cucumber: 1 1/2 cups
- Bell pepper: 4 cups
- Zucchini: 3 cups
- Carrot: 5 medium
- Broccoli (cooked): 2 cups
- Mushrooms: 2 cups
- Onion: 1 cup
- Green beans (cooked): 1 cup
- Asparagus: 1 cup
- Sweet potato (baked): 2 small
- Garlic: 4 cloves
Fruit
- Banana: 2 medium
- Apple: 2 medium
- Orange: 1 medium
- Blueberries: 1 cup
- Strawberries: 2 cups
- Raspberries: 1 cup
- Avocado: 3/4 medium
Grains, beans and bread
- Rolled oats (dry): 1 1/4 cups
- Brown rice (cooked): 1 1/4 cups
- Quinoa (cooked): 3/4 cup
- Whole-wheat pasta (cooked): 1/2 cup
- Whole-wheat bread: 5 slices
- Whole-wheat tortilla (8 in): 1
- Lentils (cooked): 1/2 cup
- Canned chickpeas (rinsed): 1 cup
- Black beans (cooked): 1 1/4 cups
Pantry
- Olive oil: 9 tsp
- Almonds: 15 almonds
- Peanut butter: 1/2 tbsp
- Chia seeds: 1 tbsp
- Hummus: 2 tbsp
- Dark chocolate (70-85%): 1 square
- Vegetable broth: 2 cups
- Canned diced tomatoes: 2 1/2 cups
- Salsa: 6 tbsp
- Low-sodium soy sauce: 1 tbsp
- Lemon juice: 7 tbsp
Swaps that keep the calories close
Chicken breast and turkey breast trade places ounce for ounce, with turkey about 9 calories lower per ounce. Brown rice and quinoa swap at the same portion and differ by only a few calories. Cod and shrimp sit within a couple of calories per ounce of each other, while salmon has about twice as many, so swapping it for cod trims roughly 28 calories per ounce. Swap one food at a time and keep the portion the same.
Making the plan work in real life
Eat the snacks. They are part of the calorie budget, and skipping them usually leads to a bigger dinner. Soups, salads and roasted vegetables fill a plate for few calories, and the plan leans on them for that reason. Batch cooking rice, quinoa, chicken and roasted vegetables makes it easier to weigh portions the same way each time.
If you are hungry every day, 1,200 may simply be too low for you. Move up to the 1,400 or 1,500 calorie plan, or talk to a registered dietitian. If you feel dizzy, weak or constantly worn out, stop and speak to a healthcare professional.
On a day you eat out, pick the meal in the plan closest to what you ordered and keep the other meals as written.
1,200 calorie meal plan FAQ
Is 1,200 calories a day too low?
For many adults it is. It is the bottom of the starting range used in weight loss guidance for women and below it for men. Smaller, less active adults may do fine for a short period, but this is a question for a doctor or dietitian who knows your health.
Who should not follow a 1200 calorie meal plan?
People under 18, anyone pregnant or breastfeeding, people with diabetes or other medical conditions, anyone who takes medication that affects appetite or blood sugar, and anyone with a history of disordered eating should get medical advice first. Most men and many tall or active adults need more calories than this.
How long can I follow a 1200 calorie meal plan?
There is no single answer. Lower calorie plans are usually used for a limited time and with follow-up. A week of this plan is a reasonable trial. To continue for more than a few weeks, ask a doctor or registered dietitian to look at your health and set a level for you.
How much weight can I lose on this meal plan?
It depends on how many calories you burn now. The CDC describes about 1 to 2 pounds a week as a gradual, steady rate. Some weeks the scale will not move, because body weight shifts with water. No plan can promise a specific result.
Is this a high protein meal plan?
Yes. It averages about 100 grams of protein a day, with days from 85 to 115 grams. That is high for a plan this size.
Can I move meals between days?
Yes. Meals in the same slot are close in calories, so moving a lunch from one day to another changes the total by a few dozen calories at most.
What if I feel dizzy or very tired?
Stop the plan and talk to a healthcare professional. Do not push through it.
Sources
- USDA FoodData Central, Foundation Foods (nutrient values used for most ingredients).
- National Heart, Lung, and Blood Institute, Aim for a Healthy Weight (starting calorie ranges for weight loss).
- Centers for Disease Control and Prevention, Healthy Weight, Nutrition, and Physical Activity: Losing Weight (rate of weight loss).
Reviewed by: [Name, credentials, date. Add only if a registered dietitian has actually reviewed the plan.]
This page is general nutrition information. It is not medical advice and does not replace advice from a doctor or registered dietitian. A 1,200 calorie plan is a low calorie level and does not suit everyone. It is not meant to be followed for a long time without professional guidance. Calories and protein are estimates. Results vary from person to person.
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