1,200 calories7 daysPrintable

1200 Calorie 7-Day Meal Plan

For adults who have settled on 1,200 calories and want one complete, repeatable week to follow without planning anything themselves.

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This is our 1,200 calorie week in its most practical form: seven days, four eating moments a day, every portion measured in cups and grams. Breakfasts land near 300 calories, lunches near 420, dinners near 360, and two small snacks fill the remaining 120.

Print it, shop from the list at the bottom, and repeat the week as often as you like. Repetition is the point — the fewer decisions you make, the easier 1,200 calories is to stick to.

Portion guide

Portions are sized for 1,200 calories. If you feel run down or constantly hungry after a week, move up to the 1,400 calorie plan rather than cutting further. To trim from here, reduce grains and oils by a third before touching protein.

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	Overnight oats with strawberries300 1/2 cup (40 g) oats, 1/2 cup (120 ml) skim milk, 1/2 cup (75 g) strawberries, 1 tsp chia seeds P 13 g · C 45 g · F 7 g	Turkey hummus wrap420 1 whole-wheat tortilla (45 g), 3 oz (85 g) turkey, 2 tbsp (30 g) hummus, spinach, tomato P 30 g · C 42 g · F 14 g	Baked cod with roasted potatoes360 5 oz (142 g) cod, 3/4 cup (110 g) roasted potatoes, 1 1/2 cups (150 g) green beans, 1 tsp olive oil P 33 g · C 34 g · F 9 g	Apple75 1 small apple (150 g) P 0 g · C 20 g · F 0 g Greek yogurt65 1/2 cup (120 g) nonfat Greek yogurt P 11 g · C 4 g · F 0 g	1220 kcal
Tuesday	Cottage cheese with peaches290 3/4 cup (170 g) low-fat cottage cheese, 1/2 cup (80 g) peaches, cinnamon P 24 g · C 20 g · F 10 g	Chicken burrito bowl430 3 oz (85 g) chicken, 1/2 cup (90 g) brown rice, 1/2 cup (90 g) black beans, salsa, lettuce, 1/4 avocado (35 g) P 32 g · C 44 g · F 14 g	Turkey chili360 1 1/2 cups (360 g) turkey chili with lean turkey and kidney beans P 32 g · C 32 g · F 10 g	Carrots with hummus65 1 cup (110 g) carrots, 1 tbsp (15 g) hummus P 2 g · C 7 g · F 3 g Grapes75 3/4 cup (110 g) grapes P 1 g · C 19 g · F 0 g	1220 kcal
Wednesday	Veggie egg scramble with toast300 2 eggs, 1 cup (30 g) spinach, tomato, 1 slice (28 g) whole-wheat toast P 19 g · C 26 g · F 14 g	Lentil soup with side salad410 1 1/2 cups (360 g) lentil soup, side salad with 1 tsp olive oil P 22 g · C 55 g · F 10 g	Baked salmon with asparagus370 4 oz (113 g) salmon, 1 cup (150 g) asparagus, 1 small potato (150 g) P 28 g · C 30 g · F 16 g	Air-popped popcorn60 2 cups (16 g) popcorn P 2 g · C 12 g · F 1 g Hard-boiled egg70 1 large 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) almond milk P 27 g · C 34 g · F 5 g	Tuna white bean salad420 1 can (142 g) tuna, 1/2 cup (130 g) white beans, tomato, red onion, 1 tsp olive oil, lemon P 36 g · C 28 g · F 16 g	Tofu vegetable curry with rice350 1 1/2 cups (360 g) tofu curry, 1/2 cup (90 g) brown rice P 18 g · C 38 g · F 14 g	Cucumber with hummus90 1 cup (120 g) cucumber, 2 tbsp (30 g) hummus P 3 g · C 9 g · F 5 g Orange60 1 small orange (140 g) P 1 g · C 15 g · F 0 g	1210 kcal
Friday	Greek yogurt parfait290 3/4 cup (170 g) Greek yogurt, 1/2 cup (75 g) berries, 2 tbsp (15 g) granola P 20 g · C 36 g · F 5 g	Chicken Caesar salad410 3 oz (85 g) chicken, romaine, 1 1/2 tbsp (22 ml) light Caesar, 1 tbsp (5 g) parmesan P 34 g · C 16 g · F 22 g	Chicken stir-fry with rice360 4 oz (113 g) chicken, 2 cups (200 g) stir-fry vegetables, 1/2 cup (90 g) brown rice, 1 tbsp (15 ml) teriyaki P 32 g · C 32 g · F 10 g	Apple75 1 small apple (150 g) P 0 g · C 20 g · F 0 g String cheese80 1 stick (28 g) part-skim string cheese P 7 g · C 1 g · F 6 g	1215 kcal
Saturday	Veggie omelette with toast310 1 egg plus 2 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 1 slice (28 g) toast P 22 g · C 24 g · F 14 g	Quinoa chickpea bowl430 3/4 cup (130 g) 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 beef, lettuce, 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 Greek yogurt65 1/2 cup (120 g) Greek yogurt P 11 g · C 4 g · F 0 g	1195 kcal
Sunday	Peanut butter banana toast300 1 slice (28 g) whole-grain toast, 1 tbsp (16 g) 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 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) popcorn P 2 g · C 12 g · F 1 g	1190 kcal

Monday

1220 kcal

Breakfast

Overnight oats with strawberries300

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

P 13 g · C 45 g · F 7 g

Lunch

Turkey hummus wrap420

1 whole-wheat tortilla (45 g), 3 oz (85 g) turkey, 2 tbsp (30 g) hummus, spinach, tomato

P 30 g · C 42 g · F 14 g

Dinner

Baked cod with roasted potatoes360

5 oz (142 g) cod, 3/4 cup (110 g) roasted potatoes, 1 1/2 cups (150 g) green beans, 1 tsp olive oil

P 33 g · C 34 g · F 9 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Greek yogurt65

1/2 cup (120 g) nonfat Greek yogurt

P 11 g · C 4 g · F 0 g

Tuesday

1220 kcal

Breakfast

Cottage cheese with peaches290

3/4 cup (170 g) low-fat cottage cheese, 1/2 cup (80 g) peaches, cinnamon

P 24 g · C 20 g · F 10 g

Lunch

Chicken burrito bowl430

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

P 32 g · C 44 g · F 14 g

Dinner

Turkey chili360

1 1/2 cups (360 g) turkey chili with lean turkey and kidney beans

P 32 g · C 32 g · F 10 g

Snacks

Carrots with hummus65

1 cup (110 g) carrots, 1 tbsp (15 g) hummus

P 2 g · C 7 g · F 3 g

Grapes75

3/4 cup (110 g) grapes

P 1 g · C 19 g · F 0 g

Wednesday

1210 kcal

Breakfast

Veggie egg scramble with toast300

2 eggs, 1 cup (30 g) spinach, tomato, 1 slice (28 g) whole-wheat toast

P 19 g · C 26 g · F 14 g

Lunch

Lentil soup with side salad410

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

P 22 g · C 55 g · F 10 g

Dinner

Baked salmon with asparagus370

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

P 28 g · C 30 g · F 16 g

Snacks

Air-popped popcorn60

2 cups (16 g) popcorn

P 2 g · C 12 g · F 1 g

Hard-boiled egg70

1 large egg (50 g)

P 6 g · C 1 g · F 5 g

Thursday

1210 kcal

Breakfast

Banana protein smoothie290

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

P 27 g · C 34 g · F 5 g

Lunch

Tuna white bean salad420

1 can (142 g) tuna, 1/2 cup (130 g) white beans, tomato, red onion, 1 tsp olive oil, lemon

P 36 g · C 28 g · F 16 g

Dinner

Tofu vegetable curry with rice350

1 1/2 cups (360 g) tofu curry, 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, 2 tbsp (30 g) hummus

P 3 g · C 9 g · F 5 g

Orange60

1 small orange (140 g)

P 1 g · C 15 g · F 0 g

Friday

1215 kcal

Breakfast

Greek yogurt parfait290

3/4 cup (170 g) Greek yogurt, 1/2 cup (75 g) berries, 2 tbsp (15 g) granola

P 20 g · C 36 g · F 5 g

Lunch

Chicken Caesar salad410

3 oz (85 g) chicken, romaine, 1 1/2 tbsp (22 ml) light Caesar, 1 tbsp (5 g) parmesan

P 34 g · C 16 g · F 22 g

Dinner

Chicken stir-fry with rice360

4 oz (113 g) chicken, 2 cups (200 g) stir-fry vegetables, 1/2 cup (90 g) brown rice, 1 tbsp (15 ml) teriyaki

P 32 g · C 32 g · F 10 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

String cheese80

1 stick (28 g) part-skim string cheese

P 7 g · C 1 g · F 6 g

Saturday

1195 kcal

Breakfast

Veggie omelette with toast310

1 egg plus 2 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 1 slice (28 g) toast

P 22 g · C 24 g · F 14 g

Lunch

Quinoa chickpea bowl430

3/4 cup (130 g) 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 beef, lettuce, 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

Greek yogurt65

1/2 cup (120 g) Greek yogurt

P 11 g · C 4 g · F 0 g

Sunday

1190 kcal

Breakfast

Peanut butter banana toast300

1 slice (28 g) whole-grain toast, 1 tbsp (16 g) 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

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) popcorn

P 2 g · C 12 g · F 1 g

What to buy this week

•Chicken breast and turkey breast, 1.5 lb (680 g) total
•Cod and salmon fillets, 4 portions
•Lean ground turkey and 93% lean ground beef, 1 lb (454 g) total
•Eggs, Greek yogurt, cottage cheese, feta and string cheese
•Oats, brown rice, quinoa, lentils, chickpeas, white beans, black beans, tortillas, bread
•Vegetables: spinach, romaine, tomatoes, cucumber, carrots, asparagus, green beans, mushrooms, potatoes, zucchini
•Fruit: apples, oranges, bananas, berries, grapes, peaches

Food swaps

Instead of	Try	Why
5 oz (142 g) cod	5 oz (142 g) tilapia or 4 oz (113 g) chicken breast	Keeps the dinner near 360 calories.
4 oz (113 g) salmon	4 oz (113 g) shrimp or canned salmon	Lighter fat, similar protein.
1/2 cup (90 g) brown rice	1/2 cup (90 g) quinoa or 1 small potato (150 g)	Swap grains one for one.
1 tbsp (15 g) hummus	1 tbsp (15 g) Greek yogurt dip	Slightly higher protein.

Frequently asked questions

Can I lose weight on 1,200 calories a day?

Many smaller, less active adults can, at a rate of roughly 0.5 to 1 lb (0.25 to 0.5 kg) per week. It is a low intake, though, so anyone who is taller, very active, pregnant, or managing a health condition should get medical advice before following it.

What do I do if I am always hungry on this week?

Add volume first: extra non-starchy vegetables at lunch and dinner cost very few calories. If hunger persists for several days, move to the 1,400 calorie plan instead of forcing 1,200.

Can I repeat this exact week?

Yes, and repeating is usually easier than planning new meals. Most people can run the same week for two to four weeks before wanting variety, then swap in other recipes from the site.

Related plans & recipes

1200 Calorie Meal Plan→1200 Calorie High-Protein Meal Plan→1200 Calorie Vegetarian Meal Plan→1400 Calorie Meal Plan→7 Day Diet Plan for Weight Loss→Low Calorie Dinners→

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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.