Last Updated on November 7, 2022 by

After the holidays and the cold months, it’s time to focus again on our weight loss goals. To make things easier for you, I’m going to share my meal plan and daily macro’s. This way, you have a complete week of meals with exact macro- and calorie counts; so you are able to hit your goal numbers without stress.

Meal plan for weight loss 1200 calories to lose weight.Hello and welcome to new article about meal plans for weight loss. Are you looking for the best meal plans for weight loss? Meal plans are highly personalized if you are trying to lose weight, so it is important that you understand how a meal plan can help you. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Meal Plan For Weight Loss 1200 Calories, make sure you read this article.

Meal Plan For Weight Loss 1200 Calories

See what a day’s worth of food looks like on a 1,200-calorie diet. Plus, get a sample meal plan to help you lose weight with healthy ideas for breakfast, lunch, dinner and snacks.

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When you’re trying to eat better or lose weight, sometimes you just want someone to tell you what to eat. Following a meal plan that’s designed by a registered dietitian is a great place to start, but first you need to calculate your daily calorie goal.

How to Calculate Your Daily Calorie Goal

On a daily diet of 1,200 calories, most everyone will lose weight. By calculating your daily calorie goal, you can get a more precise look at what your calorie level should be to set yourself up for successful weight loss. This simple calculation will give you a daily calorie goal that can help you lose a healthy 1 to 2 pounds per week.

To estimate how many calories you need each day to stay at the weight you are right now, multiply your current weight by 12.

To lose 1 pound/week: Cut 500 calories/day

To lose 2 pounds/week: Cut 1,000 calories/day

Example:

If your current weight is 160 pounds and your goal is to lose 1 pound per week:

160 [lb.] x 12 = 1,920 [calories]

1,920 [calories] – 500 [calories] = 1,420 calories

This formula is used in many clinical weight-loss trials and assumes the person using the equation is sedentary. If you’re an active person, you may find you need more calories than what you calculated to feel satisfied during the day. The best gauge for whether you’re at the right level is how satisfied you feel (you shouldn’t be hungry all day!) and whether you’re losing weight. If you’re losing weight on 1,800 calories a day and you feel great, stick with that. The calculation is just a suggested starting point. As you lose weight, you may want to run the calorie-target calculation again, since your calorie needs will have changed.

For healthy weight loss, we don’t advise losing more than 2 pounds per week. If you calculate a daily calorie goal that’s less than 1,200, set your calorie goal at 1,200 calories. Below that, it’s hard to meet your nutrient needs-or to feel satisfied enough to stick with a plan. And if you find that you’re losing too much weight too quickly, bump up your daily calorie intake up to help you stay in that weight-loss zone of 1 to 2 pounds per week.

Here we show what a day’s worth of food looks like on a 1,200-calorie diet.

Want to take this meal plan to go? Pack everything up in our favorite meal-prep containers:

For Breakfast: These leakproof glass meal-prep containers (To buy: OXO Good Grips Smart Seal Containers, bedbathandbeyond.com, $30 for a set) mean you don’t have to worry about your breakfast making a mess on the way to work or wherever you’re headed.

For Snacks: The same glass containers listed above can also be used for snacks like the cucumber and hummus we have here for the A.M. snack. We also love these reusable silicone Stasher Bags (To buy: Stasher Reusable Silicone Bag, bedbathandbeyond.com, $12 for 1) for packing up things like the orange slices for the afternoon snack.

For Lunch:  These larger glass glass meal-prep containers (To buy: Glasslock Food Storage Set, bedbathandbeyond.com, $30 for a set) are a nice for storing lunches of different sizes.

Some original reporting by Nicci Micco, M.S.

Breakfast on a 1,200-Calorie Meal Plan

For breakfast, choose something between 250 and 300 calories.

Sample Breakfast:

• 1 3/4 cup Muesli with Raspberries

TOTAL: 287 calories

Other breakfast ideas for a 1,200-calorie diet:

Avocado Egg-In-A-Hole Toasts (285 calories)

Blueberry-Banana Overnight Oats (285 calories)

All Greens Smoothie Bowl (270 calories)

Morning Snack

Aim to keep snacks around 50 to 100 calories. Try these easy 100-calorie snacks here.

Sample snack:

• 1 cup cucumber slices (16 calories)
• 3 Tbsp. hummus (78 calories)

TOTAL: 93 calories

Lunch on a 1,200-Calorie Meal Plan

Aim to make lunch 300 to 350 calories. Try some of these great lunch ideas for work.

Sample Lunch:

• 2 cups No-Cook Black Bean Salad

TOTAL: 322 calories

Afternoon Snack

Use your afternoon snack to fill out the rest of the day’s calories.

Sample Snack:

• 1 medium orange

TOTAL: 62 calories

Dinner on a 1,200-Calorie Meal Plan

Aim for dinner to be between 400 and 500 calories. See all of our healthy low-calorie dinner recipes.

Sample Dinner:

• 1 serving Citrus Poached Salmon with Asparagus (206 calories)
• 3/4 cup Basic Quinoa seasoned with salt & pepper to taste (156 calories)
• 1 Tbsp. dark chocolate chips, to enjoy after dinner (80 calories)

TOTAL: 443 calories

Daily Total: 1,208 calories, 60 g protein, 158 g carbohydrates, 38 g fiber, 45 g fat, 1,190 mg sodium

7-Day 1,200 Calorie Meal Plan & Recipe Prep

When consuming a 1,200-calorie per day diet, it can be very useful to plan ahead to help stay on track and meet your calorie needs. Planning ahead can ensure that you eat a nutritious and balanced diet while staying within your calorie goal, especially when your schedule gets busy.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition Is Important for a 1,200 Calorie Diet

A 1,200-calorie meal plan may be appropriate for you if you want to lose weight.¹ This meal plan may help you achieve that through a combination of protein, fiber, healthy fats, and complex carbohydrates while still including fun foods as well.²

You may want to think about each meal consisting of 300 to 350 calories and snacks consisting of 100 to 150 calories. Including the right combination of foods at each meal and snack will keep you fuller for longer. You may need more or less at each meal and snack depending on your hunger levels.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 1,200 calories per day and has no dietary restrictions. This amount is typically consumed by someone attempting to lose weight under the guidance of a dietitian or healthcare provider. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

Learn How Many Calories You Burn Daily

Each day includes three meals and two snacks and contains a balance of carbohydrates, fats, and protein. The meal plan also includes plenty of fiber, vitamins, minerals, and antioxidants from whole grains, vegetables, fruits, and legumes. You can swap out similar menu items for others, but make sure to use the same cooking method. For example, switching out grilled chicken for grilled fish is fine, but if you fry the fish then that changes the fat and calories in the meal.

Note that 1,200 calories per day may be inadequate for various populations. Consider your individual needs before deciding on a daily calorie level or following a specific eating style.

Day 1

Breakfast

• 1/2 cup uncooked oatmeal (make per directions with water)
• 1 tablespoon peanut butter
• 1/2 cup blueberries

Macronutrients: 219 calories, 7 grams protein, 29 grams carbohydrates, 10 grams fat

Lunch

• One 8-inch 100% whole wheat wrap
• Two romaine outer lettuce leaves
• Two slices of tomato
• 3 ounces turkey slices
• 1 tablespoon chipotle mayo

Macronutrients: 318 calories, 17 grams protein, 30 grams carbohydrates, 15 grams fat

Snack

• 1 small apple

Macronutrients: 77 calories, 0 grams protein, 21 grams carbohydrates, 0 grams fat

Dinner

• 3 ounces baked chicken breast coated in 1 tablespoon pesto
• 1 cup whole wheat pasta mixed with 1 tablespoon pesto
• Six asparagus spears mixed with 1 tablespoon olive oil, salt, and pepper, grilled

Macronutrients: 497 calories, 31 grams protein, 39 grams carbohydrates, 24 grams fat

Snack

• 1/2 ounce 70% dark chocolate
• 1 cup plain popcorn

Macronutrients: 129 calories, 2 grams protein, 11 grams carbohydrates, 9 grams fat

Daily Totals: 1240 calories, 57 grams protein, 130 grams carbohydrates, 58 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.³ When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

• One slice 100% whole wheat toast
• One poached egg
• 1/2 medium avocado

Macronutrients: 313 calories, 12 grams protein, 23 grams carbohydrates, 21 grams fat

Lunch

• 1/3 cup black beans and 1/4 cup shredded cheddar cheese quesadilla on an 8-inch whole wheat tortilla
• 1/4 cup salsa

Macronutrients: 337 calories, 17 grams protein, 38 grams carbohydrates, 14 grams fat

Snack

• 1 large peach

Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0 grams fat

Dinner

• 3 ounces grilled salmon
• 1 medium baked sweet potato
• 1/2 cup steamed broccoli

Macronutrients: 305 calories, 23 grams protein, 29 grams carbohydrates, 11 grams fat

Snack

• 3/4 cup regular whole milk ice cream

Macronutrients: 205 calories, 4 grams protein, 23 grams carbohydrates, 11 grams fat

Daily Totals: 1228 calories, 58 grams protein, 130 grams carbohydrates, 57 grams fat

Day 3

Breakfast

• One slice 100% whole wheat bread
• 1 tablespoon peanut butter
• One sliced banana

Macronutrients: 280 calories, 9 grams protein, 44 grams carbohydrates, 9 grams fat

Lunch

• Veggie burger patty
• One whole-grain English muffin
• 1/4 avocado
• One red bell pepper sliced into strips

Macronutrients: 336 grams, 19 grams protein, 46 grams carbohydrates, 11 grams fat

Snack

• 15 cherries

Macronutrients: 77 calories, 1 gram protein, 20 grams carbohydrates, 0 grams fat

Dinner

• Spaghetti Squash Pad Thai with 3 ounces of tofu

Macronutrients: 348 calories, 16 grams protein, 42 grams carbohydrates, 16 grams fat

Snack

• Two Medjool dates

Macronutrients: 133 calories, 1 gram protein, 36 grams carbohydrates, 0 grams fat

Daily Totals: 1174 calories, 46 grams protein, 188 grams carbohydrates, 36 grams fat

Day 4

Breakfast

• 1 cup high-fiber, whole grain cereal (such as All-Bran)
• 1 cup 1% milk
• 4 large strawberries, chopped

Macronutrients: 286 calories, 17 grams protein, 64 grams carbohydrates, 5 grams fat

Lunch

• Hummus wrap with 1/4 cup hummus, 1/2 cup lettuce, 1/2 cup cherry tomatoes, 1/2 chopped cucumbers, 1/4 cup olives, and 1/4 cup feta cheese on an 8-inch 100% whole wheat tortilla

Macronutrients: 380 calories, 15 grams protein, 34 grams carbohydrates, 22 grams fat

Snack

• 15 almonds

Macronutrients: 116 calories, 4 grams protein, 4 grams carbohydrates, 10 grams fat

Dinner

• 1 1/2 cups lentil pasta with 1/2 cup tomato sauce, 1/2 cup broccoli sauteed in 1 tablespoon olive oil, and 2 tablespoons parmesan cheese

Macronutrients: 324 calories, 21 grams protein, 41 grams carbohydrates, 7 grams fat

Snack

• 1 medium chocolate chip cookie

Macronutrients: 148 calories, 1.5 grams protein, 20 grams carbohydrates, 7 grams fat

Daily Totals: 1254 calories, 59 grams protein, 163 grams carbohydrates, 51 grams fat

Day 5

Breakfast

• 1 cup 2% Greek yogurt
• 1/4 cup low sugar granola
• 1/4 cup blueberries

Macronutrients: 316 calories, 24 grams protein, 30 grams carbohydrates, 11 grams fat

Lunch

• Two slices 100% whole wheat bread
• 4 ounces sliced turkey
• 1 tablespoon whole grain mustard, slice of tomato, and lettuce leaf
• 10 baby carrots

Macronutrients: 345 calories, 25 grams protein, 48 grams carbohydrates, 7 grams fat

Snack

• One cheese stick

Macronutrients: 85 calories, 6 grams protein, 1 gram carbohydrates, 6 grams fat

Dinner

• 3 ounces grilled chicken with 1 tablespoon barbecue sauce
• 1/2 cup cooked brown rice
• 1/2 cup grilled summer squash in 1 tablespoon olive oil

Macronutrients: 402 calories, 28 grams protein, 34 grams carbohydrates, 18 grams fat

Snack

• 1 cup cubed watermelon

Macronutrients: 46 calories, 1 gram protein, 11 grams carbohydrates, 0 grams fat

Daily Totals: 1198 calories, 84 grams protein, 124 grams carbohydrates, 84 grams fat

Day 6

Breakfast

• 1/2 cup uncooked oatmeal (made per directions with water)
• 1 tablespoon peanut butter
• 1/2 cup raspberries

Macronutrients: 209 calories, 7 grams protein, 25 grams carbohydrates, 10 grams fat

Lunch

• Salad with 1/2 cup chickpeas, 1/4 cup olives, 1/4 cup feta cheese, 1/4 cup cherry tomatoes, 1/2 cup chopped cucumbers, and 2 tablespoons balsamic vinegar dressing

Macronutrients: 381 calories, 15 grams protein, 38 grams carbohydrates, 20 grams fat

Snack

• 1/2 cup baby carrots
• 1/4 cup hummus

Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat

Dinner

• 1/3 cup black beans and 1/4 cup shredded cheddar cheese quesadilla on an 8-inch whole wheat tortilla
• 1/4 cup salsa

Macronutrients: 337 calories, 17 grams protein, 38 grams carbohydrates, 14 grams fat

Snack

• Two Medjool dates
• 1 tablespoon almond butter

Macronutrients: 231 calories, 4 grams protein, 39 grams carbohydrates, 9 grams fat

Daily Totals: 1277 calories, 48 grams protein, 153 grams carbohydrates, 59 grams fat

Day 7

Breakfast

• One hard boiled egg
• One slice 100% whole wheat toast
• One slice swiss cheese

Macronutrients: 262 calories, 18 grams protein, 14 grams carbohydrates, 15 grams fat

Lunch

• One 8-inch 100% whole wheat wrap
• 3 ounces canned tuna in water mixed with 1/4 mashed avocado
• Two outer leaves of romaine lettuce

Macronutrients: 326 calories, 26 grams protein, 25 grams carbohydrates, 14 grams fat

Snack

• 1 cup 2% Greek yogurt
• 1/2 cup raspberries

Macronutrients: 178 calories, 21 grams protein, 15 grams carbohydrates, 4 grams fat

Dinner

• One whole-grain English muffin
• One tomato slice and a few leaves of lettuce
• 3-ounce turkey burger patty
• 1 tablespoon ketchup

Macronutrients: 345 calories, 27 grams protein, 25 grams carbohydrates, 15 grams fat

Snack

• Three slices dried mango, no sugar added

Macronutrients: 100 calories, 0 grams protein, 25 grams carbohydrates, 0 grams fat

Daily Totals: 1211 calories, 92 grams protein, 104 grams carbohydrates, 48 grams fat

How to Meal Plan for a 1,200-Calorie Diet

• Plan ahead and meal prep. Taking some time on a Sunday or your day off to plan your meals for the week, grocery shop, and prep some meals in advance is a major time saver during busy weeks. It can also help reduce stress when thinking about what to eat and helps you stay on track.
• Start your day with a balanced breakfast. Be sure to include plenty of protein, healthy fats, and fiber in breakfast to give you energy and keep you full until lunch.
• Don’t forget about timing. You want to think about eating about every 3-4 hours. This keeps your energy levels up throughout the day and prevents you from going to any one meal starving.
• Keep your food groups in mind. It can be challenging to come up with meals every day. To make it easier, think about including protein, carbohydrates, fat, and fruit or vegetable in each meal. This combination helps you get all of the nutrients you need and keeps you full and satisfied.
• A 1,200-calorie meal plan may be temporary. For slow, sustainable weight loss, your diet plan must be realistic and long-lasting. While 1,200 calories may be enough for you at one time, it may not be in the long term depending on your nutritional needs and life stage. Assess how you feel and consider adjusting your meal plan if needed. Speak with a registered dietitian if you feel you need an individualized plan.