1,200 caloriesHigh proteinMuscle support

1200 Calorie High-Protein Meal Plan

For people on a lower calorie target who want to protect muscle and stay full — around 100 g of protein in 1,200 calories.

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Cutting to 1,200 calories without watching protein is the fastest way to feel hungry, tired and weak. This week keeps the same low calorie total but loads every meal with protein — egg whites, cottage cheese, Greek yogurt, chicken, tuna, cod and shrimp — landing near 100 g a day.

Protein is the most satiating macronutrient, so a high-protein 1,200 calorie day feels considerably larger than a low-protein one with the same calories. Pair it with two or three short strength sessions a week and you give your body the best chance of keeping muscle while fat comes off.

Portion guide

Portions are sized for 1,200 calories with roughly 100 g of protein. Keep the protein portions fixed if you adjust calories: trim grains and fats first when going lower, and add 1/2 cup (90 g) of grains per meal when moving up a tier.

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	Egg white scramble with cottage cheese300 4 egg whites plus 1 whole egg, 1/2 cup (113 g) cottage cheese, spinach, 1 slice (28 g) toast P 35 g · C 22 g · F 8 g	Grilled chicken salad with chickpeas420 5 oz (142 g) chicken, 3 cups (85 g) mixed greens, 1/2 cup (85 g) chickpeas, tomato, 1 tbsp (15 ml) vinaigrette P 46 g · C 30 g · F 13 g	Turkey chili with Greek yogurt380 1 1/2 cups (360 g) turkey chili, 3 tbsp (45 g) Greek yogurt P 44 g · C 30 g · F 8 g	Greek yogurt with cinnamon65 1/2 cup (120 g) nonfat Greek yogurt P 11 g · C 4 g · F 0 g Hard-boiled egg70 1 large egg (50 g) P 6 g · C 1 g · F 5 g	1235 kcal
Tuesday	Double protein smoothie300 2 scoops (60 g) whey protein, 1 cup (240 ml) unsweetened almond milk, 1/2 banana (60 g), ice P 40 g · C 20 g · F 5 g	Tuna white bean salad420 1 1/2 cans (213 g) tuna, 1/2 cup (130 g) white beans, tomato, red onion, 1 tsp olive oil, lemon P 48 g · C 26 g · F 13 g	Baked cod with quinoa and green beans360 6 oz (170 g) cod, 1/2 cup (85 g) quinoa, 1 1/2 cups (150 g) green beans P 42 g · C 28 g · F 8 g	Cottage cheese90 1/2 cup (113 g) low-fat cottage cheese P 14 g · C 6 g · F 2 g Carrots with hummus65 1 cup (110 g) carrots, 1 tbsp (15 g) hummus P 2 g · C 7 g · F 3 g	1235 kcal
Wednesday	Egg muffins with turkey sausage300 2 egg muffins (2 eggs, spinach, pepper), 2 oz (56 g) turkey sausage, 1/2 cup (120 g) Greek yogurt P 32 g · C 12 g · F 14 g	Lean chicken burrito bowl430 5 oz (142 g) chicken, 1/2 cup (90 g) brown rice, 1/2 cup (90 g) black beans, salsa, lettuce P 44 g · C 44 g · F 10 g	Turkey meatballs with zucchini noodles360 5 oz (142 g) turkey meatballs, 2 cups (250 g) zucchini noodles, 1/2 cup (120 g) marinara P 44 g · C 20 g · F 12 g	Greek yogurt65 1/2 cup (120 g) Greek yogurt P 11 g · C 4 g · F 0 g String cheese80 1 stick (28 g) string cheese P 7 g · C 1 g · F 6 g	1235 kcal
Thursday	Greek yogurt with protein granola300 1 cup (226 g) Greek yogurt, 2 tbsp (18 g) protein granola, 1/2 cup (75 g) berries P 28 g · C 32 g · F 5 g	Greek chicken salad430 5 oz (142 g) chicken, romaine, tomato, 8 olives (30 g), 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil P 44 g · C 18 g · F 24 g	Shrimp with rice and vegetables350 6 oz (170 g) shrimp, 1/2 cup (90 g) brown rice, 2 cups (200 g) stir-fry vegetables P 38 g · C 36 g · F 6 g	Cottage cheese90 1/2 cup (113 g) cottage cheese P 14 g · C 6 g · F 2 g Apple75 1 small apple (150 g) P 0 g · C 20 g · F 0 g	1245 kcal
Friday	Cottage cheese bowl with pineapple300 1 cup (226 g) cottage cheese, 1/2 cup (80 g) pineapple, 1 tbsp (10 g) sunflower seeds P 32 g · C 20 g · F 11 g	Turkey lettuce wraps with hummus420 5 oz (142 g) turkey, 4 lettuce leaves, 3 tbsp (45 g) hummus, tomato, 1/2 cup (85 g) chickpeas P 44 g · C 32 g · F 13 g	Baked salmon with lentils380 5 oz (142 g) salmon, 1/2 cup (100 g) cooked lentils, 1 1/2 cups (150 g) asparagus P 40 g · C 26 g · F 14 g	Greek yogurt65 1/2 cup (120 g) Greek yogurt P 11 g · C 4 g · F 0 g Hard-boiled egg70 1 large egg (50 g) P 6 g · C 1 g · F 5 g	1235 kcal
Saturday	Egg white frittata slice with toast300 1 slice (200 g) frittata of 4 egg whites, 1 egg, spinach, 1 oz (28 g) cheese, 1 slice (28 g) toast P 30 g · C 20 g · F 10 g	Chicken quinoa bowl with broccoli430 5 oz (142 g) chicken, 1/2 cup (85 g) quinoa, 2 cups (200 g) broccoli, 1 tbsp (15 ml) tahini-lemon P 46 g · C 34 g · F 11 g	Tofu and edamame stir-fry350 6 oz (170 g) tofu, 1 cup (155 g) edamame, 2 cups (200 g) vegetables, 1/2 cup (90 g) brown rice P 32 g · C 36 g · F 10 g	Protein pudding120 1/2 cup (120 g) Greek yogurt with 1/2 scoop (15 g) whey and cocoa P 17 g · C 8 g · F 2 g Carrots with hummus65 1 cup (110 g) carrots, 1 tbsp (15 g) hummus P 2 g · C 7 g · F 3 g	1265 kcal
Sunday	Greek yogurt parfait with protein granola300 1 cup (226 g) Greek yogurt, 2 tbsp (18 g) protein granola, 1/2 cup (75 g) berries P 28 g · C 34 g · F 5 g	Tuna salad with pita420 1 1/2 cans (213 g) tuna, 2 tbsp (30 g) Greek yogurt, celery, 1 whole-wheat pita (60 g) P 44 g · C 40 g · F 10 g	Turkey and vegetable chili370 2 cups (480 g) turkey chili with extra peppers, 3 tbsp (45 g) Greek yogurt P 42 g · C 30 g · F 8 g	Greek yogurt65 1/2 cup (120 g) Greek yogurt P 11 g · C 4 g · F 0 g Almonds85 12 almonds (14 g) P 3 g · C 3 g · F 7 g	1240 kcal

Monday

1235 kcal

Breakfast

Egg white scramble with cottage cheese300

4 egg whites plus 1 whole egg, 1/2 cup (113 g) cottage cheese, spinach, 1 slice (28 g) toast

P 35 g · C 22 g · F 8 g

Lunch

Grilled chicken salad with chickpeas420

5 oz (142 g) chicken, 3 cups (85 g) mixed greens, 1/2 cup (85 g) chickpeas, tomato, 1 tbsp (15 ml) vinaigrette

P 46 g · C 30 g · F 13 g

Dinner

Turkey chili with Greek yogurt380

1 1/2 cups (360 g) turkey chili, 3 tbsp (45 g) Greek yogurt

P 44 g · C 30 g · F 8 g

Snacks

Greek yogurt with cinnamon65

1/2 cup (120 g) nonfat Greek yogurt

P 11 g · C 4 g · F 0 g

Hard-boiled egg70

1 large egg (50 g)

P 6 g · C 1 g · F 5 g

Tuesday

1235 kcal

Breakfast

Double protein smoothie300

2 scoops (60 g) whey protein, 1 cup (240 ml) unsweetened almond milk, 1/2 banana (60 g), ice

P 40 g · C 20 g · F 5 g

Lunch

Tuna white bean salad420

1 1/2 cans (213 g) tuna, 1/2 cup (130 g) white beans, tomato, red onion, 1 tsp olive oil, lemon

P 48 g · C 26 g · F 13 g

Dinner

Baked cod with quinoa and green beans360

6 oz (170 g) cod, 1/2 cup (85 g) quinoa, 1 1/2 cups (150 g) green beans

P 42 g · C 28 g · F 8 g

Snacks

Cottage cheese90

1/2 cup (113 g) low-fat cottage cheese

P 14 g · C 6 g · F 2 g

Carrots with hummus65

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

P 2 g · C 7 g · F 3 g

Wednesday

1235 kcal

Breakfast

Egg muffins with turkey sausage300

2 egg muffins (2 eggs, spinach, pepper), 2 oz (56 g) turkey sausage, 1/2 cup (120 g) Greek yogurt

P 32 g · C 12 g · F 14 g

Lunch

Lean chicken burrito bowl430

5 oz (142 g) chicken, 1/2 cup (90 g) brown rice, 1/2 cup (90 g) black beans, salsa, lettuce

P 44 g · C 44 g · F 10 g

Dinner

Turkey meatballs with zucchini noodles360

5 oz (142 g) turkey meatballs, 2 cups (250 g) zucchini noodles, 1/2 cup (120 g) marinara

P 44 g · C 20 g · F 12 g

Snacks

Greek yogurt65

1/2 cup (120 g) Greek yogurt

P 11 g · C 4 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Thursday

1245 kcal

Breakfast

Greek yogurt with protein granola300

1 cup (226 g) Greek yogurt, 2 tbsp (18 g) protein granola, 1/2 cup (75 g) berries

P 28 g · C 32 g · F 5 g

Lunch

Greek chicken salad430

5 oz (142 g) chicken, romaine, tomato, 8 olives (30 g), 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil

P 44 g · C 18 g · F 24 g

Dinner

Shrimp with rice and vegetables350

6 oz (170 g) shrimp, 1/2 cup (90 g) brown rice, 2 cups (200 g) stir-fry vegetables

P 38 g · C 36 g · F 6 g

Snacks

Cottage cheese90

1/2 cup (113 g) cottage cheese

P 14 g · C 6 g · F 2 g

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Friday

1235 kcal

Breakfast

Cottage cheese bowl with pineapple300

1 cup (226 g) cottage cheese, 1/2 cup (80 g) pineapple, 1 tbsp (10 g) sunflower seeds

P 32 g · C 20 g · F 11 g

Lunch

Turkey lettuce wraps with hummus420

5 oz (142 g) turkey, 4 lettuce leaves, 3 tbsp (45 g) hummus, tomato, 1/2 cup (85 g) chickpeas

P 44 g · C 32 g · F 13 g

Dinner

Baked salmon with lentils380

5 oz (142 g) salmon, 1/2 cup (100 g) cooked lentils, 1 1/2 cups (150 g) asparagus

P 40 g · C 26 g · F 14 g

Snacks

Greek yogurt65

1/2 cup (120 g) Greek yogurt

P 11 g · C 4 g · F 0 g

Hard-boiled egg70

1 large egg (50 g)

P 6 g · C 1 g · F 5 g

Saturday

1265 kcal

Breakfast

Egg white frittata slice with toast300

1 slice (200 g) frittata of 4 egg whites, 1 egg, spinach, 1 oz (28 g) cheese, 1 slice (28 g) toast

P 30 g · C 20 g · F 10 g

Lunch

Chicken quinoa bowl with broccoli430

5 oz (142 g) chicken, 1/2 cup (85 g) quinoa, 2 cups (200 g) broccoli, 1 tbsp (15 ml) tahini-lemon

P 46 g · C 34 g · F 11 g

Dinner

Tofu and edamame stir-fry350

6 oz (170 g) tofu, 1 cup (155 g) edamame, 2 cups (200 g) vegetables, 1/2 cup (90 g) brown rice

P 32 g · C 36 g · F 10 g

Snacks

Protein pudding120

1/2 cup (120 g) Greek yogurt with 1/2 scoop (15 g) whey and cocoa

P 17 g · C 8 g · F 2 g

Carrots with hummus65

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

P 2 g · C 7 g · F 3 g

Sunday

1240 kcal

Breakfast

Greek yogurt parfait with protein granola300

1 cup (226 g) Greek yogurt, 2 tbsp (18 g) protein granola, 1/2 cup (75 g) berries

P 28 g · C 34 g · F 5 g

Lunch

Tuna salad with pita420

1 1/2 cans (213 g) tuna, 2 tbsp (30 g) Greek yogurt, celery, 1 whole-wheat pita (60 g)

P 44 g · C 40 g · F 10 g

Dinner

Turkey and vegetable chili370

2 cups (480 g) turkey chili with extra peppers, 3 tbsp (45 g) Greek yogurt

P 42 g · C 30 g · F 8 g

Snacks

Greek yogurt65

1/2 cup (120 g) Greek yogurt

P 11 g · C 4 g · F 0 g

Almonds85

12 almonds (14 g)

P 3 g · C 3 g · F 7 g

What to buy this week

•Chicken breast, 2 lb (907 g); cod, salmon and shrimp
•Canned tuna, 4 cans; 93% lean ground turkey, 1.5 lb (680 g)
•Eggs and egg whites; Greek yogurt, 3 tubs; cottage cheese, 2 tubs; string cheese; feta
•Turkey sausage and turkey bacon; tofu and edamame
•Chickpeas, white beans, black beans, lentils, quinoa, brown rice, oats, bread, pitas
•Vegetables: spinach, mixed greens, romaine, tomatoes, cucumbers, carrots, broccoli, asparagus, green beans, zucchini, peppers, mushrooms
•Fruit: berries, apples, bananas, pineapple; whey protein and protein granola

Food swaps

Instead of	Try	Why
2 scoops (60 g) whey protein	1 cup (226 g) Greek yogurt plus 2 egg whites	Whole-food version of the shake.
5 oz (142 g) chicken	5 oz (142 g) turkey, cod or 6 oz (170 g) tofu with 1/2 cup edamame	Keeps protein above 40 g.
1/2 cup (90 g) brown rice	1/2 cup (85 g) quinoa or 1/2 cup (130 g) white beans	Beans add protein and fiber.
3 tbsp (45 g) hummus	3 tbsp (45 g) Greek yogurt dill dip	Fewer calories, more protein.

Frequently asked questions

Is 100 g of protein at 1,200 calories realistic?

Yes, but it does not happen by accident. It requires a protein source at every meal and snacks, which is exactly how this week is built. Lean options such as egg whites, cottage cheese, Greek yogurt, white fish, shrimp and chicken make it much easier to hit the target without overspending calories.

Will high protein keep me full on so few calories?

Protein plus vegetables is the most filling combination per calorie, so most people find this week far more comfortable than a lower-protein 1,200 calorie plan. If hunger still wins, add non-starchy vegetables before changing anything else.

Do I need protein powder?

No. It appears in one breakfast for convenience. You can replace it with Greek yogurt and egg whites, or any other lean protein, and stay at the same calorie and protein totals.

Related plans & recipes

1200 Calorie Meal Plan→1200 Calorie 7-Day Meal Plan→1600 Calorie High-Protein Meal Plan→7 Day High-Protein Meal Plan→High Protein Low Calorie Meals→Turkey Chili→

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1200 Calorie Meal Plan 1400 Calorie Meal Plan 1500 Calorie Meal Plan 1600 Calorie Meal Plan 1800 Calorie Meal Plan 2000 Calorie Meal Plan

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.