1,200 Calorie Meal Plan For Fat Loss (With Recipes)

Knowing you need to control your calories is the easy part. Knowing what to eat to control your calories is the hard part. We'll try to make this part easier by telling you what to eat and how to plan a 1,200-calorie meal plan. To make it easy for you, we'll give you recipes for foods that meet specific calorie requirements so you can choose which ones you like based on your taste preferences.

Following A 1,200 Calorie Diet Plan

Following a meal plan doesn't need to be complicated, so long as you have a plan and prep. It's an essential part of any healthy weight loss program.

Here are some tips to make your 1,200-calorie plan a cinch.

Best Foods For Weight Loss

The best foods for weight loss are the ones you can adhere to. Following a meal plan offering bland food can be much more difficult than eating delicious meals you look forward to.

With that said, there are actually 3 groups of food to focus on.

1. High-Protein Foods

• Helps build muscle and preserve lean mass: Protein supports muscle repair and growth, which can increase metabolism and promote fat loss.¹
• Increases satiety: Protein helps you feel fuller for longer, reducing overall calorie intake by curbing hunger and cravings.
• Boosts metabolism: The thermic effect of food (TEF) is higher for protein than other macronutrients, meaning the body burns more calories digesting protein-rich foods.
• Aim for 2.0g/kg+: Aim to eat at least 2.0 grams per kilogram of body weight daily. Research shows this dose, and even higher, can be very effective in weight loss and body recomp.

2. High-Fiber Foods

• Improves digestion: Fiber aids digestion and promotes regular bowel movements, preventing bloating and discomfort.
• Promotes satiety: Fiber-rich foods absorb water and expand in the stomach, making you feel fuller and reducing the desire to eat more.²
• Regulates blood sugar: Fiber helps stabilize blood sugar levels, preventing spikes and crashes that lead to cravings and overeating.

3. Whole Foods

• Nutrient-dense: Whole foods like fruits, vegetables, lean proteins, and whole grains are packed with vitamins, minerals, and antioxidants that support overall health, which is important for sustainable weight loss.
• Lower calorie density: Whole foods typically have a lower calorie density, meaning you can eat larger portions without consuming too many calories, helping you stay full while reducing calorie intake.
• Minimizes processed ingredients: Whole foods contain fewer added sugars, unhealthy fats, and preservatives, making it easier to maintain a healthy, balanced diet that supports weight loss.

Food Prep Your Weight Loss Plan

Food prep is the practice of preparing food in advance so that when it's time to eat, all you need to do is heat it up!

With that said, there are several strategies you can take depending on the meal.

1) Prepare the meal

The first option is to cook your meals beforehand. Usually, a person prepares multiple servings of a dish and then divides it into multiple servings. This means you will eat the same meal for a few days. 

2) Prepare the ingredients

Some foods don't taste good when heated or taste significantly better fresh. For these, rather than pre-cooking the entire meal, you can just prep the ingredients. A good example would be for sheet pan recipes. 

With these, time is only required to prepare the ingredients as you just put it all in the oven. Therefore, you could prepare the ingredients for a single meal or multiple meals. You then store the ingredients and throw them in the oven when it's time to eat.

3) Know what you're going to eat beforehand

If you enjoy cooking, you can simply know what you will make. This could be something you do on the weekend or a Friday night.

4) What to consider when prepping your meals

Some meals don't necessarily need full meal prep, while others, it's the only thing that makes sense.

• Breakfast: It doesn't need to be prepped apart from possibly cutting vegetables. 
• Lunch: It's a really good idea to prep your lunches. This means you may only need two recipes for the week. 
• For dinner: We also recommend prepping at least the ingredients. If you make a new meal every night, that's the many ingredients you need to buy.

Do Meals Need To Be The Same Calories?

Nope!

Trying to hit every number exactly is one part that can be terribly stressful for people who begin meal prep. You obviously shouldn't be way off consistently, but the idea of proximity over the long term.

In our opinion, the primary numbers are total calories and protein. Do your best to approximate these, and the fat and carbs will fall into place. 

For example, you can easily add some chicken chunks or egg whites to increase your protein while keeping calories low without writing a whole new recipe. 

1,200 Calorie Meal Plan Options

Ok, let's get into it. How we will write this out and provide various options for;

• Breakfast
• Lunch
• Dinner
• Snacks

The meals will vary slightly in calories but will be between 250-400 calories. You'll then have low-calorie snack options ranging from 50-100 calories. You can then choose from these options and create your own meal plan.

Breakfast Options

Breakfast is the meal that starts the day. However, many people get it wrong, especially in the Western world.

Most people's diets are heavy on carbs and lack protein. For example, common breakfast meals are;

• Cereal
• Pancakes
• Muffins

Now, those foods aren't necessarily bad but they're all so carb-heavy and more importantly, lack sufficient protein. This can be a setback as research shows that high-protein meals in the morning can lead to fewer calories being consumed during the day. 

These recipes will fix that.

Chicken Spinach Omelet Recipe 

• Calories: 300-350 kcal
• Protein: 30-35 g
• Fat: 20-22 g
• Carbohydrates: 3-5 g

When we think of breakfast, a chicken omelet comes to mind. This recipe delivers a ton of protein and all the nutrition you want from eggs.

Ingredients (1 serving)

• 3 large eggs
• 1/4 cup cooked chicken (shredded or diced)
• 1/4 cup fresh spinach (roughly chopped)
• 1/4 cup shredded cheese (optional, cheddar or mozzarella)
• 1 tablespoon olive oil or butter
• Salt and pepper to taste
• Optional: diced onions, bell peppers, or herbs (such as parsley or basil) for extra flavor

Directions

• Shred or dice cooked chicken.
• Chop spinach (and any optional veggies).
• Crack 3 eggs into a bowl, add salt and pepper, and whisk until frothy.
• Heat olive oil or butter in a skillet over medium heat.
• Sauté spinach for 1-2 minutes until wilted.
• Add cooked chicken to the pan and heat for 1-2 minutes.
• Pour beaten eggs over the chicken and spinach mixture.
• Let cook undisturbed for 2-3 minutes until edges set.
• Sprinkle cheese on top of the eggs if desired.
• Allow cheese to melt and eggs to fully set.
• Fold the omelet in half and serve immediately. Optionally, garnish with herbs or hot sauce.

One Pan Egg And Veg

• Calories: 340 cal
• Fat: 10g
• Carbohydrates: 30g
• Protein: 18g

A little bit of a fancier lunch for the weekend! One alternative is to exchange 1 or 2 eggs with 2-3 egg whites. This would increase your protein while decreasing your calories.

Ingredients (2 servings)

• 300g baby new potatoes, halved
• ½ tbsp rapeseed oil
• 1 knob of butter
• 1 courgette, cut into small chunks
• 1 yellow pepper, cut into small chunks
• 1 red pepper, cut into small chunks
• 2 spring onions, finely sliced
• 1 garlic clove, crushed
• 1 sprig thyme, leaves picked
• 4 eggs
• toast to serve

Protein Pancakes

• Calories: 161cal
• Protein: 18g
• Fat: 3.4g
• Carbohydrates: 12g

Protein pancakes are a classic bodybuilder breakfast. This recipe is low-calorie at just 161 calories per waffle yet delivers 18g of protein! You can choose to eat as is, with a little butter or a low-calorie syrup.

Other options include adding some mixed berries. Whatever you do, these are a sure way to start your morning off right!

*You can make these in a waffle maker or a pan

Ingredients (2 pancakes)

• ½ cup old-fashioned oats
• 1 large whole egg
• 1 large egg white
• ½ cup 0% Greek yogurt
• 1 scoop Vanilla Protein Powder
• ½ teaspoon baking powder
• 1 teaspoon zero-calorie all-natural sweetener (see recipe card)
• ½ teaspoon vanilla extract

Directions

• Preheat waffle maker, spray with olive oil.
• Blend oatmeal to flour consistency.
• Blend the remaining ingredients until smooth.
• Pour 1/3 cup mix onto waffle maker.
• Cook until done.
• Remove the waffle, repeat.
• Add toppings, and serve hot.
• Optional: toast for crispiness.

Overnight Oatmeal with Protein (Proats) 

• Calories: 350-450 kcal
• Protein: 20-30 g
• Fat: 12-18 g
• Carbohydrates: 30-40 g

Overnight oats with protein powder are what we call "proats". It's an incredibly simple and filling meal to start your morning off.

This is a general recipe that you can alter to fit your calorie needs. For example, if you want to start with a smaller caloric breakfast, take out the nut butter and use an unsweetened almond milk

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk (almond, cow's milk, or any preferred milk)
• 1/2 cup Greek yogurt (or a non-dairy alternative)
• 1 scoop protein powder (vanilla or your preferred flavor)
• 1 tablespoon chia seeds (optional, for added fiber and omega-3s)
• 1/2 teaspoon cinnamon (optional, for flavor)
• 1 tablespoon nut butter (peanut butter, almond butter, etc. - optional for extra protein and flavor)
• 1 teaspoon sweetener (honey, maple syrup, or stevia - optional)
• Toppings (optional): fresh fruit, nuts, seeds, granola, or dried fruit

Directions:

• Add 1/2 cup rolled oats, 1/2 cup milk, 1/2 cup Greek yogurt, and 1 scoop protein powder into a jar or container.
• Stir in 1 tablespoon chia seeds, 1/2 teaspoon cinnamon, and 1 tablespoon nut butter (if using).
• Add 1 teaspoon sweetener (if using), and mix well to combine.
• Cover the container with a lid or plastic wrap and refrigerate overnight (or at least 4 hours).
• The next morning, stir to combine and adjust consistency with additional milk if needed.
• Top with your choice of fresh fruit, nuts, seeds, granola, or dried fruit.

High Protein Yogurt Bowl

• Calories: 170 calories
• Protein: 26g
• Fat: 1g
• Carbohydrates: 13g

All you need for this quick breakfast is to take 1 cup of Greek yogurt and half a scoop of your favorite protein. Depending on the brand you use, this will equate to around 170 calories and 26g of protein IF you use a non-fat yogurt.

From here, you can eat as is or include some add-ons such as;

• Mixed berries
• Oatmeal 
• Granola
• Flax seed/chia seed
• Nut butter
• Crushed nuts
• Coconut flakes.

This can also work as a snack!

Lunch Options

We're now going to go over some low-calorie lunches that are simple yet provide enough nutrition. 

Chicken, Tomato and Avocado

• Calories: 347
• Protein: 31g
• Fat: 12g
• Carbs: 28g

Another sandwich that's quick to make yet delivers a ton of nutrition at under 350 calories. This sandwich delivers high-quality protein from the chicken and combines it with the healthy fats of the avocado and finishes with a tomato for flavor.

Crazy easy to make, and perfect for whenever – you could even split the sandwich in half for two perfect snacks!

Ingredients (1 serving)

• 2 slices multigrain bread
• ¼ ripe avocado
• 3 oz cooked boneless, skinless chicken breast, sliced
• 2 slices tomato

Directions:

• Toast the bread slices.
• Mash the avocado and spread it on one slice of toast.
• Top with chicken, tomato, and the second slice of toast.

Chicken Burrito Bowl

• Calories: 399 cal
• Protein: 35g
• Fat: 7g
• Carbohydrates: 48g

As is, these chicken bowls are 400 calories, which works. However, if you want to decrease the calories, you could swap out rice for cauliflower rice.

Ingredients (4 servings)

• Rice:
  • 1 cup uncooked rice
  • 2 cups water
  • Juice of 1 lime
  • 2 tablespoons chopped cilantro
• Chicken:
  • Olive oil spray
  • 2 boneless skinless chicken breasts cut into cubes
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ cup frozen corn
• Other Components:
  • 1 15-ounce can of black beans, drained and rinsed
  • 1 cup Homemade Pico De Gallo
  • 1 cup chopped romaine lettuce
  • ½ cup shredded Mexican cheese blend or cheddar
• Optional Toppings:
  • Sliced Avocado
  • Homemade Guacamole
  • Blended Salsa
  • Chopped Cilantro
  • Lime Juice
  • Chopped Jalapeños
  • Greek Yogurt (in place of sour cream)

Instructions

• Combine rice and water in a small saucepan
• Cover and bring to a low boil over medium-high heat.
• Reduce heat to low and simmer until water is absorbed.
• Fluff rice with a fork.
• Add lime juice and cilantro, and mix well.
• Cover and set aside.
• Heat a large skillet over medium heat and spray with olive oil.
• Add chicken, season with salt and pepper.
• Cook chicken for 5 minutes.
• Add the frozen corn to the skillet.
• Cook for 10 more minutes, until chicken is cooked through
• Serve!

Baked Fish And Avocado Taco

• Calories: 296
• Fat: 13g
• Carbohydrates: 29g
• Protein: 19g

We have these tacos for lunch, but you can eat them whenever you want! Reheating tacos can be finicky, so these might be something you have for a nice weekend lunch!

Ingredients (4 servings)

• 1 tablespoon avocado oil
• 2 teaspoons no-salt-added Mexican-style seasoning blend
• ½ teaspoon salt
• 1 pound flaky white fish fillets (cod, haddock, mahi mahi), cut into 8 or 16 pieces
• 1 avocado, cut into 16 slices
• ½ cup pico de gallo
• 8 corn tortillas, warmed

Directions

• Preheat oven to 400 degrees F.
• Coat a large rimmed baking sheet with cooking spray.
• Stir oil, seasoning blend, and salt together in a medium bowl.
• Add fish and toss to coat.
• Transfer to the prepared baking sheet.
• Bake until the fish flakes easily, about 10 minutes, depending on thickness.
• To assemble tacos, place 1 or 2 pieces of fish, 2 slices of avocado, and 1 tablespoon of pico de gallo in each tortilla.

High-Protein Turkey Wraps

Calories and Macros

• Calories - 406 calories
• Protein - 20g
• Fat - 22g
• Carbs- 32g

Ingredients

• 2 large flour tortillas 10"
• 4 ounces deli sliced turkey or leftover turkey
• 1 ½ cups shredded romaine lettuce or fresh spinach
• 4 slices tomato large
• 2 ounces cheddar cheese or Havarti, sliced
• ¼ cup honey mustard sauce store-bought or below

Directions

• Put it all together in a wrap! Easy!

We love a classic turkey wrap. They're easy to make and bring to work with you! Above is a general recipe, but you can modify it as needed. 

One easy way to bring the calories down is to use a low-calorie wrap or keto wrap!

Note: To increase protein, add boiled egg slices

Healthy Tuna Melt

• Calories: 382
• Protein: 34g
• Fat: 13g
• Carbs: 29g

Tuna is another classic, low-calorie lunch! Similar to the turkey wrap, you can drop calories by using a low-calorie wrap instead of bread.

Ingredients (2 servings)

• 1 (5-ounce) can no-salt-added water-packed tuna, drained
• 1 small celery stalk, chopped
• 2 tablespoons chopped jarred roasted red pepper
• 1 scallion, minced
• 3 tablespoons low-fat plain Greek yogurt
• 1 teaspoon Dijon mustard
• ¼ teaspoon ground pepper
• 4 teaspoons mayonnaise or softened butter
• 4 slices whole-grain bread
• 2 slices sharp Cheddar cheese

Directions

• Stir together tuna, celery, roasted red pepper, scallion, yogurt, mustard, and pepper in a bowl until blended.
• Spread 1 teaspoon of mayonnaise (or butter) on one side of each bread slice.
• Flip 2 slices, top with half the tuna mixture, a slice of cheese, and another slice of bread (mayonnaise-side up).
• Cook in a heated skillet over medium heat, turning once, for 3–5 minutes per side, until the cheese melts and the bread is golden.

Dinner Options

Dinner is generally thought to be the biggest meal of the day, so many people have a problem eating too much. Portions are large, and there's plenty to go around!

We're going to fix that with these portion-controlled, healthy meals. 

Chicken Lettuce Wraps

• Calories: 267kcal
• Protein: 23.3g
• Fat: 15g
• Carbohydrates: 10.9g

Chicken lettuce wraps are some of the lightest foods we can know of. If you're a person who likes ending the night without feeling stuffed, these are perfect.

Keep in mind that a serving is 2 wraps (¼ of the recipe). That means you could have 3 wraps at about 400 calories if you wanted.

Ingredients (4 servings / 8 wraps)

• For the Wraps:
  • Olive oil spray
  • 1 pound ground chicken
  • 1 yellow onion, chopped
  • ¼ cup chopped cashews
  • 2 green onions, sliced
  • 1 head butter lettuce
• For the Sauce:
  • 1 teaspoon fresh ginger, minced or grated
  • 3 garlic cloves, minced
  • ½ teaspoon miso paste
  • 2 tablespoons reduced-sodium soy sauce or Tamari
  • ½ tablespoon peanut butter
  • 1 teaspoon honey
  • 1 tablespoon rice wine vinegar
  • ½ teaspoon sesame oil
  • ¼ teaspoon red pepper flakes
  • ⅛ teaspoon pepper

Directions

1. Cook the Chicken and Onion:
   • Heat a large skillet over medium-high heat and spray with olive oil.
   • Add the ground chicken and cook for about 5 minutes, breaking it up with a spoon or spatula.
   • Add the chopped onion and continue cooking for another 5 minutes, until the chicken is cooked through and the onion is softened.
2. Prepare the Sauce:
   • While the chicken is cooking, combine all the sauce ingredients in a medium bowl and mix well.
3. Combine and Cook:
   • Pour the sauce over the chicken and onion mixture and stir well to combine.
   • Cook for about 5 more minutes or until the sauce has thickened and the chicken is fully cooked.
4. Add Cashews and Green Onions:
   • Stir in the chopped cashews.
   • Remove the skillet from the heat and top it with sliced green onions.
5. Assemble and Serve:
   • Separate the butter lettuce leaves.
   • Spoon the chicken mixture into the lettuce leaves and serve immediately.

Salmon And Veggies

• Calories: 190kcal
• Protein: 26g
• Fat: 7g
• Carbohydrates: 8g

This is the perfect, light dinner that delivers a generous portion of protein, fatty acids, and plenty of vitamins and minerals. 

Pay attention to the salmon you purchase, as nutrition can vary significantly sometimes.

Ingredients (4 servings)

• 12-16 oz salmon, cut into 4 fillets
• 1 zucchini
• 1 red bell pepper
• 1 yellow bell pepper
• 1 medium onion
• 1 teaspoon Italian seasoning
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt and pepper, to taste
• 1 tablespoon olive oil, divided
• 2-3 tablespoons fresh parsley, finely chopped
• 1 lemon, cut into wedges or slices

Instructions:

• Preheat oven to 400°F (200°C).
• Combine Italian seasoning, paprika, garlic powder, salt, and pepper in a small bowl.
• Cut zucchini, peppers, and onion into ½-inch cubes.
• Place vegetables on a baking sheet.
• Add half the spice mixture and ½ tablespoon olive oil to the vegetables; mix well.
• Spread vegetables evenly on the baking sheet and bake for 10 minutes.
• Remove the pan and create space for the salmon fillets.
• Rub the remaining spice mixture on the salmon fillets.
• Place salmon fillets among the vegetables.
• Drizzle the remaining olive oil on the salmon.
• Return the pan to the oven and bake for 5-8 minutes, or until salmon is cooked through.
• Garnish with fresh parsley and lemon slices.

Pan Seared Mushroom Steak Bites

• Calories: 348 cal
• Protein: 26g
• Fat: 25g
• Carbohydrates: 6g

We love this meal to cap the night off. It's perfect for anyone who doesn't like eating carbs at night – it's also perfect for anyone who likes steak! Steak and mushrooms is up there with peanut butter and jelly in terms of food parings.

Ingredients

• 1½ lb steak (sirloin, rump, NY strip, porterhouse, or ribeye), cut into cubes
• 1½ lb crimini mushrooms, halved
• ¼ cup olive oil, divided
• 4 garlic cloves, minced
• 1 tsp kosher salt
• 1 tsp smoked paprika
• ½ tsp garlic powder
• 1 tsp onion powder
• 1 tsp chili powder (optional)
• ½ tsp cayenne pepper (optional)

Instructions

• Toss steak with spices in a bowl.
• Sear steak in batches with olive oil for 2-3 minutes per side until crispy, then set aside.
• In the same skillet, cook mushrooms for 3-4 minutes, add garlic, and cook until fragrant.
• Return steak to the skillet, toss to combine, and heat through.
• Serve immediately.

Mediterranean Pork and Orzo

• Calories: 372
• Protein: 31g 
• Fat: 11g 
• Carbohydrates: 34g

We love Mediterranean food and especially love this easy pork recipe. One serving comes in at 372 calories, so it works perfectly as is.

If you need to cut some calories, you can decrease the amount of orzo or feta cheese you use.

Ingredients (6 servings)

• 1-1/2 pounds pork tenderloin
• 1 teaspoon coarsely ground pepper
• 2 tablespoons olive oil
• 3 quarts water
• 1-1/4 cups uncooked orzo pasta
• 1/4 teaspoon salt
• 1 package (6 ounces) fresh baby spinach
• 1 cup grape tomatoes, halved
• 3/4 cup crumbled feta cheese

Directions:

• Season the pork tenderloin with the coarsely ground pepper.
• In a large skillet, heat the olive oil over medium-high heat.
• Add the pork tenderloin and sear on all sides until browned (about 2-3 minutes per side).
• Lower the heat and cook the pork for an additional 12-15 minutes or until it reaches an internal temperature of 145°F (63°C). Let the pork rest for a few minutes before slicing it into medallions.
• While the pork is cooking, bring 3 quarts of water to a boil in a large pot.
• Add 1/4 teaspoon of salt and the uncooked orzo pasta.
• Cook the orzo according to the package instructions (usually 8-10 minutes), then drain and set aside.
• In the same skillet used for the pork, add a bit more olive oil if necessary.
• Add the fresh spinach and sauté it for 1-2 minutes until it wilts.
• Add the halved grape tomatoes and cook for an additional 2-3 minutes, just until they soften slightly.
• Toss the cooked orzo pasta into the skillet with the spinach and tomatoes. Mix everything together until well combined.
• Slice the pork tenderloin into medallions and arrange it on top of the orzo mixture.
• Sprinkle the crumbled feta cheese over the dish just before serving for a creamy, tangy finish.

Snack Options

Having a few low-calorie snacks is a great idea. You can use these to fill in some time gaps throughout the day and keep you full. 

Generally, we recommend people have 3 main meals with 2 "snacks" or lighter meals. These snacks are usually high in protein to ensure targets are reached while also satisfying hunger.

Greek Yogurt

• 110-160 calories

Greek yogurt is a type of yogurt that strains the whey liquid and other liquids from yogurt. This causes the need for more milk, which is then basically condensed.

If you're wondering where the protein comes from if the whey is trained, it's casein!

Greek yogurt is thicker than normal yogurt, tangier, and has greater protein concentration. You can find different brands that offer 16+ grams at 90-150 calories.

Better yet, it takes zero prep and is ready to eat!

Protein Shake

Protein shakes can play an intricate role in your meal plan as you can consume a lot of protein with low calories.

Most brands these days provide 20-25g of protein at 110-140 calories. You can then choose what liquid you want – this can alter the calories significantly. 

• Water - 0 Calories
• Skim Milk (1 cup) - 85 calories
• Whole Milk (1 cup) - 140 calories 
• Unsweetened Almond Milk (1 cup) - 30 calories
• Sweetened Almond Milk ( 1 cup) - 90 calories
• Oat Milk (1 cup) - 120 calories

One option is to also go 50/50 with a milk source and water.

One trick you can try is to experiment with casein protein. Casein is a slow-digesting milk protein that many use as it delivers an increase in muscle protein synthesis that's slightly smaller than whey protein but lasts longer.

However, due to its consistency, it's actually much thicker than whey and could keep you filled up.

Hummus w/ Vegetable Sticks

We love hummus. Our main problem would be eating too much!

But seriously, hummus and vegetable sticks can make a ridiculously low-calorie snack while also delivering a ton of nutrients. You can use any type of vegetable stick, but we feel two kinds work best.

• 1 medium carrot or 5 baby carrots: 25kcal 
• 1 celery stick: 8 cals

As you can see, you can eat these vegetable sticks with no worry! Hummus can be on the heavier side with calories, but there are low-calorie versions that may deliver just 45 calories per serving. This means you can easily snack out with under 100 calories.

Tomato w/ Mozzarella Caprese

• 100-140 per serving

We've listed this snack on other lists simply because we love it so much. 

Now, you can make it as fancy or simple as you like. The two main ingredients are:

• Tomato: Medium (22 calories), Large (35 calories)
• Mozzarella cheese: 70-75 calories (part-skim)

7-Day Meal Plan Template

Now that you have your meals, here's all you need to do.

1) Decide how you will do meal prep. Are you making a new dish for every meal?

2) Decide how many meals you want to eat throughout the day: 3 or 4? Do you want to be able to have a couple of snacks?

This can lead to several different combinations;

• 3 meals of 400 calories
• 4 meals of 300 calories
• 3 meals of 300 calories + 2 snack at 150 calories
• 2 meals of 400 calories + 2 snacks/meals of 200 calories

Now, obviously, those are made up, and the meals won't add up exactly as such, but you get the idea.

Sample Day

• Breakfast: Chicken, Spinach, and egg omelet @ 300 calories
• Lunch: Health Tuna Melt w/ Keto Wrap @ 325 calories
• Snack 1: Greek Yogurt Protein Bowl W/ Mixed Berries: 250 calories 
• Dinner: Salmon And Veggies @ 190 calories 
• Snack 2: Tomato Caprese @ 140 calories
• Total Calories = 1,205 calories

And that's all you need to do. 

You could then use that exact same daily meal plan. However, let's say I wanted to have Pork Orozo for dinner, which is 370 calories; that's 40 calories more than the dinner and 2nd snack.

Therefore, the pork orzo would replace those two, and then you could take away the full serving of mixed berries from the protein yogurt bowl.

Again, don't stress too much about hitting the exact calories daily. 

Easy Tip!

If you really wanted to make it easy, you could make one of the meals with 4-6 servings. You then eat that for your next 4-6 lunches and dinners (2-3 days). Sure, you eat the same thing a few days in a row, but it could save you a lot of hassle during the week.

If you did that, be sure to include a good bit of mixed berries and greens in any smoothies or snacks you eat to ensure a wide range of vitamins and minerals. 

1,200 Calorie Diet Meal Plan to Lose Weight

Keep in mind you don't have to eat these specific meals. While you certainly can, this is to give you an idea of how easy it can be to make a 1,200-calorie meal plan. Be sure to check out our other articles that deliver a plethora of other low-calorie meals and snacks you can use for your 1,200-calorie meal plan.

*We received most of the recipes from allrecipes.com and eatingwell.com 

References

1. Pesta, D.H., Samuel, V.T. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond) 11, 53 (2014). https://doi.org/10.1186/1743-7075-11-53
2. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116. https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/