1200 Calorie Meal Plan

A 1200 calorie diet is slightly less restrictive than an 1100 calorie diet but still falls into the category of a low-calorie diet. This level of caloric intake can be suitable for certain individuals seeking weight loss, under certain conditions, and often under medical supervision to ensure nutritional adequacy.

Our meal plan guide offers four different options tailored to your preferred number of meals per day: 2, 3, 4, or 5. Whether you’re a busy bee on-the-go or prefer frequent small meals throughout the day, we’ve got you covered.

Want a custom meal plan? Try out Meal Plan Generator.

1200-Calorie Meal Plan

Option 1: 2 Meals Per Day

Meal 1: Breakfast

• Greek yogurt (nonfat, 200g)
  • Calories: 130
  • Protein: 23g
  • Carbohydrates: 10g
  • Fat: 0g
• Granola (60g)
  • Calories: 280
  • Protein: 6g
  • Carbohydrates: 42g
  • Fat: 10.8g
• Fresh blueberries (150g)
  • Calories: 85
  • Protein: 1g
  • Carbohydrates: 21g
  • Fat: 0.5g

Total Calories for Meal 1: 495

Meal 2: Dinner

• Grilled salmon (200g)
  • Calories: 370
  • Protein: 46g
  • Carbohydrates: 0g
  • Fat: 20g
• Quinoa (cooked, 120g)
  • Calories: 144
  • Protein: 4.8g
  • Carbohydrates: 25.2g
  • Fat: 2.4g
• Steamed broccoli (200g)
  • Calories: 68
  • Protein: 5.8g
  • Carbohydrates: 14g
  • Fat: 0.8g
• Mixed leaf salad (100g)
  • Calories: 15
  • Protein: 1.2g
  • Carbohydrates: 2.0g
  • Fat: 0.2g
• Olive oil (1 tbsp for dressing)
  • Calories: 119
  • Protein: 0g
  • Carbohydrates: 0g
  • Fat: 14g

Total Calories for Meal 2: 716

Total Daily Calories: 1211

Option 2: 3 Meals Per Day

Breakfast (Approx. 400 calories):

1. Scrambled Eggs with Spinach (300 calories):
   • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
   • 1 cup spinach (7 calories, 1g protein, 1g carbs, 0g fat)
   • 1/4 cup chopped onions (16 calories, 0g protein, 4g carbs, 0g fat)
   • 1 teaspoon olive oil (40 calories, 0g protein, 0g carbs, 4.5g fat)
2. Whole Grain Toast (100 calories):
   • 1 slice whole grain bread (70 calories, 3g protein, 12g carbs, 1g fat)
   • 1 teaspoon of jam (30 calories, 0g protein, 8g carbs, 0g fat)

Lunch (Approx. 400 calories):

1. Grilled Chicken Salad (350 calories):
   • 3 oz grilled chicken breast (140 calories, 26g protein, 0g carbs, 3g fat)
   • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (6 calories, 1g protein, 1g carbs, 0g fat)
   • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
   • 2 tablespoons balsamic vinaigrette dressing (180 calories, 0g protein, 6g carbs, 18g fat)
2. Apple (50 calories):
   • 1 medium apple (50 calories, 0g protein, 14g carbs, 0g fat)

Dinner (Approx. 400 calories):

1. Salmon with Quinoa and Broccoli (380 calories):
   • 3 oz baked salmon (200 calories, 22g protein, 0g carbs, 12g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (69 calories, 5g protein, 14g carbs, 1g fat)
2. Low-Fat Yogurt (20 calories):
   • 1/2 cup plain low-fat yogurt (20 calories, 3g protein, 3g carbs, 0g fat)

Total:

• Calories: Approximately 1200 calories
• Protein: 97 grams
• Carbohydrates: 130 grams
• Fat: 38.5 grams

Option 3: 4 Meals Per Day

Meal 1 – Breakfast (Approx. 300 calories):

1. Greek Yogurt with Berries (220 calories):
   • 1/2 cup non-fat Greek yogurt (70 calories, 12g protein, 4g carbs, 0g fat)
   • 1/2 cup mixed berries (50 calories, 1g protein, 12g carbs, 0g fat)
   • 1 tablespoon honey (60 calories, 0g protein, 17g carbs, 0g fat)
2. Almonds (80 calories):
   • 12 almonds (80 calories, 3g protein, 3g carbs, 7g fat)

Meal 2 – Mid-Morning Snack (Approx. 200 calories):

1. Carrot Sticks with Hummus (150 calories):
   • 1 medium carrot, cut into sticks (25 calories, 1g protein, 6g carbs, 0g fat)
   • 2 tablespoons hummus (125 calories, 3g protein, 10g carbs, 8g fat)
2. Green Tea (0 calories):
   • 1 cup green tea (0 calories, 0g protein, 0g carbs, 0g fat)

Meal 3 – Lunch (Approx. 350 calories):

1. Turkey Wrap (300 calories):
   • 3 oz turkey breast slices (90 calories, 18g protein, 0g carbs, 1g fat)
   • 1 small whole wheat tortilla (100 calories, 3g protein, 18g carbs, 1.5g fat)
   • 1/4 avocado, sliced (60 calories, 1g protein, 3g carbs, 6g fat)
   • 1 cup lettuce (5 calories, 1g protein, 1g carbs, 0g fat)
   • 1 tablespoon mustard (5 calories, 0g protein, 0g carbs, 0g fat)
2. Orange (50 calories):
   • 1 medium orange (50 calories, 1g protein, 12g carbs, 0g fat)

Meal 4 – Dinner (Approx. 350 calories):

1. Grilled Chicken with Quinoa and Steamed Vegetables (320 calories):
   • 3 oz grilled chicken breast (140 calories, 26g protein, 0g carbs, 3g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed mixed vegetables (69 calories, 5g protein, 14g carbs, 1g fat)
2. Sparkling Water with Lemon (0 calories):
   • 1 cup sparkling water with a slice of lemon (0 calories, 0g protein, 0g carbs, 0g fat)

Total:

• Calories: Approximately 1200 calories
• Protein: 79 grams
• Carbohydrates: 107 grams
• Fat: 49.5 grams

Option 4: 5 Meals Per Day

Meal 1 – Breakfast (Approx. 250 calories):

1. Scrambled Eggs with Vegetables (200 calories):
   • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
   • 1/2 cup diced bell peppers and onions (30 calories, 1g protein, 7g carbs, 0g fat)
   • 1 teaspoon olive oil for cooking (30 calories, 0g protein, 0g carbs, 3.5g fat)
2. Whole Grain Toast (50 calories):
   • 1 slice whole grain bread (35 calories, 1g protein, 6g carbs, 0.5g fat)
   • 1 teaspoon of jam (15 calories, 0g protein, 4g carbs, 0g fat)

Meal 2 – Mid-Morning Snack (Approx. 150 calories):

1. Cottage Cheese with Pineapple (150 calories):
   • 1/2 cup low-fat cottage cheese (80 calories, 14g protein, 4g carbs, 1.5g fat)
   • 1/2 cup diced pineapple (70 calories, 0g protein, 18g carbs, 0g fat)

Meal 3 – Lunch (Approx. 300 calories):

1. Turkey and Cheese Wrap (250 calories):
   • 2 slices turkey breast (50 calories, 9g protein, 0g carbs, 1g fat)
   • 1 slice low-fat cheese (60 calories, 7g protein, 1g carbs, 3g fat)
   • 1 small whole wheat tortilla (100 calories, 3g protein, 18g carbs, 1.5g fat)
   • Lettuce and tomato slices (10 calories, 1g protein, 2g carbs, 0g fat)
2. Baby Carrots (50 calories):
   • 1 cup baby carrots (50 calories, 1g protein, 12g carbs, 0g fat)

Meal 4 – Afternoon Snack (Approx. 200 calories):

1. Greek Yogurt with Almonds (200 calories):
   • 1/2 cup non-fat Greek yogurt (70 calories, 12g protein, 4g carbs, 0g fat)
   • 12 almonds (130 calories, 3g protein, 3g carbs, 11g fat)

Meal 5 – Dinner (Approx. 300 calories):

1. Baked Salmon with Quinoa and Steamed Broccoli (300 calories):
   • 3 oz baked salmon (200 calories, 22g protein, 0g carbs, 12g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (69 calories, 5g protein, 14g carbs, 1g fat)

Total:

• Calories: Approximately 1200 calories
• Protein: 79 grams
• Carbohydrates: 102 grams
• Fat: 43 grams

These meal plans offer a variety of options depending on how many meals per day you prefer, with detailed nutritional profiles to ensure you meet your daily needs while staying within the 1200 calorie limit.

Who Should Follow a 1200 Calorie Diet?

This diet may be suitable for:

• Small or sedentary individuals who require fewer calories for weight maintenance.
• Individuals aiming for slow, steady weight loss.
• Older adults with lower caloric needs due to decreased metabolic rates.

Calculating Basal Metabolic Rate (BMR)

Using the Mifflin-St Jeor Equation to calculate BMR provides a base for understanding how much of a calorie deficit the 1200 calorie diet would entail. Here are examples for three individuals:

1. Emma, a 45-year-old woman who is 155 cm tall and weighs 70 kg.
2. John, a 35-year-old man who is 170 cm tall and weighs 75 kg.
3. Lily, a 28-year-old woman who is 165 cm tall and weighs 58 kg.

Equations:

• For men: BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) + 5
• For women: BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) – 161

Person	Age	Height (cm)	Weight (kg)	Gender	BMR (Calories/Day)
Emma	45	155	70	Female	1403
John	35	170	75	Male	1665
Lily	28	165	58	Female	1411

Analysis for Diet Application

• Emma (BMR 1403 calories/day): A 1200 calorie diet would create a small deficit, potentially suitable for gradual weight loss if balanced and nutrient-dense.
• John (BMR 1665 calories/day): For John, a 1200 calorie diet would likely be too restrictive and could lead to nutritional deficiencies and loss of muscle mass unless carefully planned and short-term.
• Lily (BMR 1411 calories/day): For Lily, reducing to 1200 calories may be feasible for a modest weight loss goal, provided her diet is well-planned to include all necessary nutrients.

Conclusion

A 1200 calorie diet can be a practical approach for weight loss in smaller, less active individuals or those specifically advised by health professionals for medical reasons. It’s essential for anyone considering such a diet to focus on nutrient-dense foods to meet their vitamin and mineral needs and to potentially supplement where necessary. Ongoing medical supervision is advised to monitor health impacts, especially if maintaining such a diet over longer periods.