1200 Calorie Meal Plan: 7 Days, High Protein (+ List)

A 1200 calorie meal plan is one of the most searched diet plans online. It promises fast weight loss – and it can work for some people. But 1,200 calories is the low end of what most adults should eat without a doctor’s help. That means every bite has to count: lots of protein and vegetables, and very little room for extras.

The short answer: 1,200 calories a day can work for some women who are shorter, older or not very active. It’s too low for most men and for many women. Health guidelines suggest 1,200–1,500 calories a day for women and 1,500–1,800 for men who want to lose weight. If you choose 1,200, build every meal around protein and vegetables, aim for about 90 g of protein a day, and talk to a doctor first if you have a health condition. Below is a full week with calories and protein for every meal, plus a shopping list.

Is 1200 calories right for you?

Before you start: 1,200 calories a day is a low target. Talk to your doctor first if you have diabetes, heart or kidney disease, take regular medicine, or have ever had an eating disorder. Don’t follow it if you’re pregnant, breastfeeding or under 18.

The main US weight-loss guideline for doctors recommends 1,200–1,500 calories a day for women and 1,500–1,800 for men who want to lose weight (Jensen et al., Circulation, 2014). So 1,200 is the bottom of the range for women – and below the range for men.

You are…	Is 1200 a good target?
A shorter, older or not very active woman	Can work for weight loss, for a while
A woman of average height, active	Probably too low – try our 1500 calorie meal plan
A man	Too low for most men without a doctor – see our 1800 or 2000 calorie plans
Pregnant, breastfeeding or a teen	No – you need more

Not sure what your number is? Our free calorie calculator works out how many calories you burn. Most people lose weight well eating about 300–500 calories less than that. Read more about how a calorie deficit works.

How this plan is built

	Per day	Why
Calories	1,175⁠–⁠1,220	Close to 1,200 every day
Protein	88⁠–⁠98 g (about 30%)	Keeps you full and protects muscle
Meals	3 meals + 1 snack	About 300 + 350 + 150 + 400 calories

Why so much protein? When you eat less, your body can lose muscle as well as fat. Eating more protein helps you keep muscle and feel full on fewer calories (Leidy et al., American Journal of Clinical Nutrition, 2015). Our protein calculator shows how much you need.

Why so many vegetables? At 1,200 calories, your stomach needs volume. Vegetables, fruit and beans fill you up for few calories and give you fiber and vitamins.

Calories and protein are based on USDA FoodData Central values and rounded. Brands and portion sizes differ a little. Measure oil, nut butter and cheese – a little extra quickly adds 100 calories.

7-day 1200 calorie meal plan

Day 1

Meal	What to eat	Calories	Protein
Breakfast	Greek yogurt bowl: 170 g plain nonfat Greek yogurt, ½ cup blueberries, 1 tbsp chia seeds	200	20 g
Lunch	Chicken salad: 3 oz grilled chicken, 2 cups greens, 1 cup cherry tomatoes, ½ cucumber, ¼ avocado, 1 tsp olive oil + lemon, 1 slice whole-wheat bread	385	34 g
Snack	1 apple + 1 tbsp peanut butter	190	4 g
Dinner	Baked salmon (4 oz), 1 small sweet potato, 1 cup broccoli roasted with 1 tsp olive oil	400	30 g
Total		1,175	88 g

Day 2

Meal	What to eat	Calories	Protein
Breakfast	Oatmeal: ½ cup oats cooked in 1 cup skim milk, ½ banana	285	14 g
Lunch	Tuna wrap: 1 can tuna in water mixed with 2 tbsp Greek yogurt and mustard, 1 whole-wheat tortilla, spinach, tomato + 1 orange	340	34 g
Snack	½ cup 2% cottage cheese + ½ cup strawberries	115	12 g
Dinner	Turkey chili: 3 oz lean ground turkey, ½ cup black beans, ½ cup canned tomatoes, 1 bell pepper, onion, spices, 2 tbsp Greek yogurt on top; ½ cup brown rice	470	38 g
Total		1,210	98 g

Day 3

Meal	What to eat	Calories	Protein
Breakfast	2 eggs + 2 egg whites scrambled in 1 tsp olive oil with spinach, 1 slice whole-wheat toast	305	25 g
Lunch	Lentil bowl: ½ cup cooked lentils, ½ cup quinoa, roasted zucchini and pepper, 1 oz feta, 1 tsp olive oil	390	19 g
Snack	1 cup baby carrots + 2 tbsp hummus + 1 string cheese	195	10 g
Dinner	Shrimp stir-fry: 4 oz shrimp, 1½ cups stir-fry vegetables, 1 tsp oil, 1 tbsp low-sodium soy sauce, ½ cup brown rice	330	34 g
Total		1,220	88 g

Day 4

Meal	What to eat	Calories	Protein
Breakfast	Overnight oats: ⅓ cup oats, ½ cup skim milk, ½ cup nonfat Greek yogurt, 1 tsp chia, ½ cup berries	265	20 g
Lunch	Chicken pita: ½ large whole-wheat pita, 3 oz chicken, 2 tbsp hummus, cucumber, tomato, lettuce	310	32 g
Snack	1 string cheese + 1 pear	180	8 g
Dinner	Beef and veggie pasta: 3 oz lean ground beef, ½ cup marinara, ¾ cup whole-wheat pasta, 1 cup zucchini, 1 tbsp parmesan, side salad with vinegar	425	33 g
Total		1,180	93 g

Day 5

Meal	What to eat	Calories	Protein
Breakfast	Whole-grain English muffin with 1 egg, 1 egg white and tomato + 1 cup skim milk + 1 orange	370	24 g
Lunch	Big salad: 2 cups greens, ½ cup chickpeas, 1 cup tomatoes and cucumber, 1 hard-boiled egg, 1 oz feta, 1 tsp olive oil + lemon	345	19 g
Snack	170 g plain nonfat Greek yogurt + ½ cup berries	135	17 g
Dinner	Baked cod (5 oz), 1 small potato, 1 cup green beans, 1 tsp olive oil	345	37 g
Total		1,195	97 g

Day 6

Meal	What to eat	Calories	Protein
Breakfast	Smoothie: 1 cup skim milk, ½ banana, ½ cup berries, 1 tbsp peanut butter, ½ cup Greek yogurt	335	25 g
Lunch	Turkey and bean soup: 3 oz lean ground turkey, ½ cup black beans, tomatoes, vegetables and broth + side salad with vinegar	355	33 g
Snack	½ oz almonds (about 11)	80	3 g
Dinner	Tofu stir-fry: 150 g firm tofu, 1½ cups stir-fry vegetables, 1 tsp oil, soy sauce, ½ cup brown rice	435	32 g
Total		1,205	93 g

Day 7

Meal	What to eat	Calories	Protein
Breakfast	Veggie omelet: 2 eggs cooked in 1 tsp olive oil, pepper, spinach, 1 oz feta	275	18 g
Lunch	Burrito bowl: 3 oz chicken, ½ cup brown rice, ½ cup black beans, salsa, lettuce	375	36 g
Snack	3 cups air-popped popcorn + 1 string cheese	175	10 g
Dinner	Salmon (3 oz) with ½ cup quinoa, 1 cup steamed broccoli and a big salad with 1 tsp olive oil	370	27 g
Total		1,195	91 g

The week at a glance

Day	Calories	Protein
Day 1	1,175	88 g
Day 2	1,210	98 g
Day 3	1,220	88 g
Day 4	1,180	93 g
Day 5	1,195	97 g
Day 6	1,205	93 g
Day 7	1,195	91 g

Shopping list for the week

Amounts are for one person.

• Protein: 9 oz (255 g) chicken breast, 1 salmon fillet (4 oz) + 1 smaller fillet (3 oz), 1 cod fillet (5 oz), 4 oz shrimp, 6 oz lean ground turkey, 3 oz lean ground beef, 1 can tuna in water, 1 block firm tofu, 1 dozen eggs
• Dairy: about 650 g plain nonfat Greek yogurt, 1 quart (1 L) skim milk, small tub 2% cottage cheese, feta, parmesan, 3 string cheeses
• Grains: rolled oats, whole-wheat bread, whole-wheat tortillas, whole-wheat pitas, 1 whole-grain English muffin, brown rice, quinoa, whole-wheat pasta, popcorn kernels
• Beans: 1 can black beans, 1 can chickpeas, dry or canned lentils
• Vegetables: salad greens, spinach, cherry tomatoes, cucumbers, 3 bell peppers, 2 zucchini, broccoli, green beans, baby carrots, 1 bag frozen stir-fry vegetables, 1 small sweet potato, 1 small potato, onion, garlic
• Fruit: blueberries and strawberries (fresh or frozen), 1 apple, 1 banana, 2 oranges, 1 pear, 1 avocado, lemons
• Pantry: olive oil, peanut butter, almonds, chia seeds, hummus, marinara sauce, canned tomatoes, salsa, mustard, low-sodium soy sauce, vinegar, spices

Easy swaps

Swap any meal for another with similar calories and protein:

• Proteins: 3 oz chicken ↔ 4 oz cod or white fish ↔ 4 oz shrimp ↔ 100 g firm tofu ↔ 2 eggs + 2 egg whites.
• Grains: ½ cup brown rice ↔ ½ cup quinoa ↔ 1 slice whole-wheat bread ↔ 1 small potato.
• Snacks: apple + 1 tbsp peanut butter ↔ Greek yogurt + berries ↔ 2 hard-boiled eggs ↔ string cheese + fruit.
• Vegetarian: use tofu, eggs, Greek yogurt, cottage cheese, lentils and beans instead of meat and fish. See our guide to plant-based protein.

Tips to make 1200 calories easier

1. Start with protein. It’s the best way to stay full on fewer calories. See our list of high-protein foods.
2. Fill half your plate with vegetables. They add volume for very few calories. Our list of zero calorie foods shows the lowest ones.
3. Measure oil, nuts and cheese. At 1,200 calories, a heavy pour of olive oil can be 10% of your day.
4. Drink water, coffee or tea. Juice, soda and sweet coffee drinks use up calories without filling you.
5. Don’t drink your calories as alcohol. A glass of wine is about 120 calories – and it makes snacking easier.
6. Track, at least at first. In a review of 22 studies, people who kept track of what they ate lost more weight (Burke et al., Journal of the American Dietetic Association, 2011).

Signs 1,200 is too low for you

• You’re hungry all the time, think about food constantly or binge in the evening.
• You feel tired, cold, dizzy or can’t focus.
• You’re losing more than about 1 kg (2 lb) a week after the first two weeks.
• Your workouts feel much harder than before.

If this sounds like you, move up to 1,400–1,500 calories. You’ll still lose weight, just a bit slower – and you’ll be much more likely to stick with it. If you plan to stay at 1,200 for months, do it with a doctor or dietitian, who can check that you get enough calcium, iron and other nutrients.

Get your 1200 calorie meal plan made for you. With NutriSmart, you answer 3 quick questions and get a week of healthy recipes with the shopping list ready, built around your calorie target. Not in the mood for a meal? Swap it in one tap. Then snap a photo of what you eat, and the app counts calories and protein for you and shows how much you have left for the day.Get the app free

The bottom line

A 1200 calorie meal plan can work for some shorter, older or less active women, but it’s too low for most men and for many women – guidelines suggest 1,200–1,500 calories for women and 1,500–1,800 for men. If you choose 1,200, eat about 90 g of protein a day, fill half your plate with vegetables, measure oils and cheese, and move up to 1,400–1,500 calories if you’re always hungry or tired. Talk to a doctor first if you have a health condition.