1,200 caloriesHigh proteinMeal-prep friendly

1200 Calorie Meal Plan

For smaller-framed adults, shorter people, or anyone who wants steady, slower-paced weight loss at a lower calorie level.

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This 1200 calorie meal plan gives you a full week of real food — eggs, chicken, salmon, beans, vegetables, fruit and yogurt — arranged so that every day lands near 1,200 calories without leaving you hungry. Breakfasts stay around 300 calories, lunches around 420, dinners around 360, and two small snacks make up the rest.

Use the week below as it is, or mix days to suit your schedule. Each day lists the meal, a portion you can actually measure, and the nutrition breakdown. Because calorie needs vary from person to person, treat 1,200 calories as a starting point and adjust portions up or down based on hunger and results.

Portion guide

These portions are sized for roughly 1,200 calories per day. To move up a tier, add 1 oz (28 g) of protein and 1/2 cup (90 g) of grains or starchy vegetables per meal. To trim calories, cut grains and oils first and keep the protein and vegetables intact.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Monday	Veggie egg scramble with toast300 2 large eggs (100 g) scrambled with 1 cup (30 g) spinach and 1/2 cup (75 g) cherry tomatoes, 1 slice (28 g) whole-wheat toast P 19 g · C 26 g · F 14 g	Grilled chicken salad420 4 oz (113 g) grilled chicken breast over 3 cups (85 g) mixed greens, cucumber, 1/2 cup (75 g) cherry tomatoes, 1 tbsp (15 ml) olive-oil vinaigrette P 38 g · C 14 g · F 24 g	Baked cod with sweet potato360 5 oz (142 g) baked cod, 1 cup (140 g) roasted sweet potato cubes, 1 1/2 cups (150 g) steamed green beans P 33 g · C 38 g · F 7 g	Apple75 1 small apple (150 g) P 0 g · C 20 g · F 0 g Greek yogurt with cinnamon65 1/2 cup (120 g) nonfat Greek yogurt P 11 g · C 4 g · F 0 g	1220 kcal
Tuesday	Greek yogurt parfait290 3/4 cup (170 g) nonfat Greek yogurt, 1/2 cup (75 g) mixed berries, 2 tbsp (15 g) low-sugar granola P 20 g · C 36 g · F 5 g	Turkey hummus wrap420 1 whole-wheat tortilla (45 g), 3 oz (85 g) sliced turkey breast, 2 tbsp (30 g) hummus, lettuce, tomato, cucumber P 30 g · C 42 g · F 14 g	Turkey chili360 1 1/2 cups (360 g) turkey chili with 93% lean ground turkey, kidney beans and crushed tomatoes P 32 g · C 32 g · F 10 g	Baby carrots with hummus105 1 cup (110 g) baby carrots, 2 tbsp (30 g) hummus P 3 g · C 12 g · F 5 g Orange60 1 small orange (140 g) P 1 g · C 15 g · F 0 g	1235 kcal
Wednesday	Overnight oats with blueberries300 1/2 cup (40 g) rolled oats, 1/2 cup (120 ml) skim milk, 1/2 cup (75 g) blueberries, 1 tsp chia seeds P 12 g · C 50 g · F 6 g	Lentil soup with side salad410 1 1/2 cups (360 g) lentil soup, side salad with 1 cup (30 g) greens and 1 tsp olive oil P 22 g · C 55 g · F 10 g	Baked salmon with asparagus370 4 oz (113 g) baked salmon, 1 cup (150 g) roasted asparagus, 1 small baked potato (150 g) P 28 g · C 30 g · F 16 g	Air-popped popcorn60 2 cups (16 g) air-popped popcorn P 2 g · C 12 g · F 1 g Hard-boiled egg70 1 large hard-boiled egg (50 g) P 6 g · C 1 g · F 5 g	1210 kcal
Thursday	Banana protein smoothie290 1 scoop (30 g) whey protein, 1 small banana (105 g), 1 cup (240 ml) unsweetened almond milk, ice P 27 g · C 34 g · F 5 g	Chicken burrito bowl430 3 oz (85 g) grilled chicken, 1/2 cup (90 g) brown rice, 1/2 cup (90 g) black beans, salsa, 1/4 avocado (35 g), lettuce P 32 g · C 45 g · F 13 g	Tofu vegetable curry350 1 1/2 cups (360 g) tofu and vegetable curry with light coconut milk over 1/2 cup (90 g) brown rice P 18 g · C 38 g · F 14 g	Cucumber with hummus90 1 cup (120 g) cucumber slices, 2 tbsp (30 g) hummus P 3 g · C 9 g · F 5 g Grapes75 3/4 cup (110 g) grapes P 1 g · C 19 g · F 0 g	1235 kcal
Friday	Cottage cheese with peaches290 3/4 cup (170 g) low-fat cottage cheese, 1/2 cup (75 g) peach slices, 6 almonds (8 g) P 24 g · C 20 g · F 12 g	Tuna and white bean salad420 1 can (142 g) tuna in water, 1/2 cup (130 g) white beans, cherry tomatoes, red onion, 1 tbsp (15 ml) olive oil, lemon P 35 g · C 30 g · F 17 g	Chicken vegetable stir-fry360 4 oz (113 g) chicken breast stir-fried with 2 cups (200 g) mixed vegetables, 1 tbsp (15 ml) soy sauce, 1/2 cup (90 g) brown rice P 32 g · C 30 g · F 12 g	Apple75 1 small apple (150 g) P 0 g · C 20 g · F 0 g Greek yogurt with cinnamon65 1/2 cup (120 g) nonfat Greek yogurt P 11 g · C 4 g · F 0 g	1210 kcal
Saturday	Veggie feta omelette310 1 whole egg plus 2 egg whites, 1/2 cup (50 g) mushrooms, 1/4 cup (30 g) bell pepper, 1 oz (28 g) feta, 1 slice (28 g) whole-wheat toast P 22 g · C 24 g · F 14 g	Quinoa chickpea bowl430 3/4 cup (130 g) cooked quinoa, 1/2 cup (85 g) chickpeas, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) tahini-lemon dressing P 16 g · C 55 g · F 16 g	Lean beef tacos340 2 corn tortillas (50 g), 3 oz (85 g) 93% lean ground beef, lettuce, tomato, 2 tbsp (30 g) salsa, 1 tbsp (15 g) Greek yogurt P 26 g · C 30 g · F 14 g	Strawberries50 1 cup (150 g) strawberries P 1 g · C 12 g · F 0 g String cheese80 1 stick (28 g) part-skim string cheese P 7 g · C 1 g · F 6 g	1210 kcal
Sunday	Peanut butter banana toast300 1 slice (28 g) whole-grain toast, 1 tbsp (16 g) natural peanut butter, 1/2 small banana (50 g) P 10 g · C 32 g · F 15 g	Greek chickpea salad420 1 cup (170 g) chickpeas, cucumber, tomato, 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil, lemon, oregano P 18 g · C 42 g · F 20 g	Turkey meatballs with zucchini noodles350 4 oz (113 g) turkey meatballs, 2 cups (250 g) zucchini noodles, 1/2 cup (120 g) marinara P 33 g · C 20 g · F 15 g	Peach60 1 medium peach (150 g) P 1 g · C 15 g · F 0 g Air-popped popcorn60 2 cups (16 g) air-popped popcorn P 2 g · C 12 g · F 1 g	1190 kcal

Monday

1220 kcal

Breakfast

Veggie egg scramble with toast300

2 large eggs (100 g) scrambled with 1 cup (30 g) spinach and 1/2 cup (75 g) cherry tomatoes, 1 slice (28 g) whole-wheat toast

P 19 g · C 26 g · F 14 g

Lunch

Grilled chicken salad420

4 oz (113 g) grilled chicken breast over 3 cups (85 g) mixed greens, cucumber, 1/2 cup (75 g) cherry tomatoes, 1 tbsp (15 ml) olive-oil vinaigrette

P 38 g · C 14 g · F 24 g

Dinner

Baked cod with sweet potato360

5 oz (142 g) baked cod, 1 cup (140 g) roasted sweet potato cubes, 1 1/2 cups (150 g) steamed green beans

P 33 g · C 38 g · F 7 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Greek yogurt with cinnamon65

1/2 cup (120 g) nonfat Greek yogurt

P 11 g · C 4 g · F 0 g

Tuesday

1235 kcal

Breakfast

Greek yogurt parfait290

3/4 cup (170 g) nonfat Greek yogurt, 1/2 cup (75 g) mixed berries, 2 tbsp (15 g) low-sugar granola

P 20 g · C 36 g · F 5 g

Lunch

Turkey hummus wrap420

1 whole-wheat tortilla (45 g), 3 oz (85 g) sliced turkey breast, 2 tbsp (30 g) hummus, lettuce, tomato, cucumber

P 30 g · C 42 g · F 14 g

Dinner

Turkey chili360

1 1/2 cups (360 g) turkey chili with 93% lean ground turkey, kidney beans and crushed tomatoes

P 32 g · C 32 g · F 10 g

Snacks

Baby carrots with hummus105

1 cup (110 g) baby carrots, 2 tbsp (30 g) hummus

P 3 g · C 12 g · F 5 g

Orange60

1 small orange (140 g)

P 1 g · C 15 g · F 0 g

Wednesday

1210 kcal

Breakfast

Overnight oats with blueberries300

1/2 cup (40 g) rolled oats, 1/2 cup (120 ml) skim milk, 1/2 cup (75 g) blueberries, 1 tsp chia seeds

P 12 g · C 50 g · F 6 g

Lunch

Lentil soup with side salad410

1 1/2 cups (360 g) lentil soup, side salad with 1 cup (30 g) greens and 1 tsp olive oil

P 22 g · C 55 g · F 10 g

Dinner

Baked salmon with asparagus370

4 oz (113 g) baked salmon, 1 cup (150 g) roasted asparagus, 1 small baked potato (150 g)

P 28 g · C 30 g · F 16 g

Snacks

Air-popped popcorn60

2 cups (16 g) air-popped popcorn

P 2 g · C 12 g · F 1 g

Hard-boiled egg70

1 large hard-boiled egg (50 g)

P 6 g · C 1 g · F 5 g

Thursday

1235 kcal

Breakfast

Banana protein smoothie290

1 scoop (30 g) whey protein, 1 small banana (105 g), 1 cup (240 ml) unsweetened almond milk, ice

P 27 g · C 34 g · F 5 g

Lunch

Chicken burrito bowl430

3 oz (85 g) grilled chicken, 1/2 cup (90 g) brown rice, 1/2 cup (90 g) black beans, salsa, 1/4 avocado (35 g), lettuce

P 32 g · C 45 g · F 13 g

Dinner

Tofu vegetable curry350

1 1/2 cups (360 g) tofu and vegetable curry with light coconut milk over 1/2 cup (90 g) brown rice

P 18 g · C 38 g · F 14 g

Snacks

Cucumber with hummus90

1 cup (120 g) cucumber slices, 2 tbsp (30 g) hummus

P 3 g · C 9 g · F 5 g

Grapes75

3/4 cup (110 g) grapes

P 1 g · C 19 g · F 0 g

Friday

1210 kcal

Breakfast

Cottage cheese with peaches290

3/4 cup (170 g) low-fat cottage cheese, 1/2 cup (75 g) peach slices, 6 almonds (8 g)

P 24 g · C 20 g · F 12 g

Lunch

Tuna and white bean salad420

1 can (142 g) tuna in water, 1/2 cup (130 g) white beans, cherry tomatoes, red onion, 1 tbsp (15 ml) olive oil, lemon

P 35 g · C 30 g · F 17 g

Dinner

Chicken vegetable stir-fry360

4 oz (113 g) chicken breast stir-fried with 2 cups (200 g) mixed vegetables, 1 tbsp (15 ml) soy sauce, 1/2 cup (90 g) brown rice

P 32 g · C 30 g · F 12 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Greek yogurt with cinnamon65

1/2 cup (120 g) nonfat Greek yogurt

P 11 g · C 4 g · F 0 g

Saturday

1210 kcal

Breakfast

Veggie feta omelette310

1 whole egg plus 2 egg whites, 1/2 cup (50 g) mushrooms, 1/4 cup (30 g) bell pepper, 1 oz (28 g) feta, 1 slice (28 g) whole-wheat toast

P 22 g · C 24 g · F 14 g

Lunch

Quinoa chickpea bowl430

3/4 cup (130 g) cooked quinoa, 1/2 cup (85 g) chickpeas, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) tahini-lemon dressing

P 16 g · C 55 g · F 16 g

Dinner

Lean beef tacos340

2 corn tortillas (50 g), 3 oz (85 g) 93% lean ground beef, lettuce, tomato, 2 tbsp (30 g) salsa, 1 tbsp (15 g) Greek yogurt

P 26 g · C 30 g · F 14 g

Snacks

Strawberries50

1 cup (150 g) strawberries

P 1 g · C 12 g · F 0 g

String cheese80

1 stick (28 g) part-skim string cheese

P 7 g · C 1 g · F 6 g

Sunday

1190 kcal

Breakfast

Peanut butter banana toast300

1 slice (28 g) whole-grain toast, 1 tbsp (16 g) natural peanut butter, 1/2 small banana (50 g)

P 10 g · C 32 g · F 15 g

Lunch

Greek chickpea salad420

1 cup (170 g) chickpeas, cucumber, tomato, 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil, lemon, oregano

P 18 g · C 42 g · F 20 g

Dinner

Turkey meatballs with zucchini noodles350

4 oz (113 g) turkey meatballs, 2 cups (250 g) zucchini noodles, 1/2 cup (120 g) marinara

P 33 g · C 20 g · F 15 g

Snacks

Peach60

1 medium peach (150 g)

P 1 g · C 15 g · F 0 g

Air-popped popcorn60

2 cups (16 g) air-popped popcorn

P 2 g · C 12 g · F 1 g

What to buy this week

•Chicken breast, 1.5 lb (680 g)
•Cod fillets and salmon fillets, 4 portions total
•93% lean ground turkey, 1 lb (454 g)
•Eggs, 1 dozen; nonfat Greek yogurt, 32 oz (907 g); cottage cheese, 16 oz (454 g)
•Rolled oats, brown rice, quinoa, whole-wheat tortillas, whole-wheat bread
•Lentils, kidney beans, black beans, chickpeas (canned, no salt added)
•Fresh vegetables: spinach, mixed greens, tomatoes, cucumber, carrots, green beans, asparagus, bell pepper, mushrooms, zucchini, sweet potatoes
•Fruit: apples, oranges, bananas, berries, peaches or grapes

Food swaps

Instead of	Try	Why
4 oz (113 g) chicken breast	4 oz (113 g) turkey breast or 4 oz (113 g) white fish	Similar calories and protein.
1/2 cup (90 g) brown rice	1/2 cup (90 g) quinoa or 1 small potato (150 g)	Keeps the meal near the same calories.
1 tbsp (15 ml) olive oil	2 tbsp (30 ml) light vinaigrette or 1 tbsp (15 g) tahini thinned with lemon	Watch the pour — oils add up fast.
1/2 cup (120 g) Greek yogurt	1/2 cup (120 g) cottage cheese or 1 stick (28 g) string cheese	Protein-forward snack swap.

Frequently asked questions

Is 1,200 calories a day safe?

For many smaller or less active adults, 1,200 calories can be a reasonable short-term target, but it is a low intake that is not right for everyone. People who are pregnant, very active, taller, or managing a medical condition generally need more. Check with your doctor or a registered dietitian before starting a plan this low.

Will I feel hungry on 1,200 calories?

The plan leans on protein, fiber and volume foods — chicken, fish, beans, eggs, vegetables and fruit — which help with fullness. If hunger is still an issue, move the snack calories into your meals or step up to the 1,400 calorie plan.

How much weight can I expect to lose?

A 1,200 calorie plan can support roughly 0.5 to 1 lb (0.25 to 0.5 kg) of loss per week for many people, though the exact rate depends on your size, activity and starting intake. Faster is not better; steady is easier to keep.

Related plans & recipes

1400 Calorie Meal Plan→1500 Calorie Meal Plan→1200 Calorie 7-Day Meal Plan→1200 Calorie High-Protein Meal Plan→1200 Calorie Vegetarian Meal Plan→Low Calorie Dinners→

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1200 Calorie Meal Plan 1400 Calorie Meal Plan 1500 Calorie Meal Plan 1600 Calorie Meal Plan 1800 Calorie Meal Plan 2000 Calorie Meal Plan

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.