1200 Calorie Meal Plan: 7 Days of Simple, Filling Meals
Published · 6 min read
Calorie calculator Enter your details to see how many calories you burn a day and how many to eat for your goal. Open the calculator → A 1,200 calorie meal plan is the lowest daily target most health bodies suggest without medical supervision, mainly for smaller, less active women. The key is protein and vegetables at every meal, so you stay full.
1,200 kcal is too little for most men, active people, teenagers and anyone pregnant or breastfeeding. Check your own number with the calorie calculator first.
How the day is split
- Breakfast: about 300 kcal
- Lunch: about 350 kcal
- Dinner: about 400 kcal
- Snack: about 150 kcal
7-day 1200 calorie meal plan
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon | Egg muffins ×2 (340) | Lentil soup (310) | Chicken stir-fry, no rice (330) | Greek yogurt, 150 g (150) |
| Tue | Shakshuka (350) | Chicken salad on lettuce (280) | Garlic shrimp + steamed broccoli (330) | Apple + 10 almonds (165) |
| Wed | Greek yogurt + berries (220) | Stir-fry leftovers (330) | Baked salmon + salad (420) | Carrots + 3 tbsp hummus (150) |
| Thu | Egg muffins ×2 (340) | Lentil soup (310) | Frittata + green salad (330) | Cottage cheese, 150 g (150) |
| Fri | Protein pancakes, half batch (190) + berries (40) | Chicken salad wrap (380) | Sheet pan chicken (420) | Orange (60) |
| Sat | Shakshuka (350) | Frittata leftovers (260) | Garlic shrimp + zucchini noodles (350) | Greek yogurt (150) |
| Sun | Overnight oats, half portion (195) + berries (40) | Sheet pan leftovers (420) | Lentil soup + boiled egg (380) | Apple (95) |
How to stay full on 1200 calories
- Eat 25–30 g of protein at every meal.
- Fill half the plate with vegetables and keep oil to 1–2 teaspoons per meal.
- Drink water and skip sugary drinks.
- Don’t save all your calories for the evening.
Need a plan for your exact number?
RecipeMe builds a personal plan for any calorie target, respects your allergies and taste, and counts calories and macros for every day. See also the 1,500 calorie meal plan.
Questions
Is 1200 calories a day safe?
For many smaller, less active women it can work for a short period. Most men and active people need more. Many health bodies advise not going below about 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
How much weight will I lose on 1200 calories?
It depends on your maintenance calories. A daily deficit of about 500 kcal usually means roughly 0.5 kg (1 lb) a week.
