Meal Plan For Low Calorie Diet


Meal Plan for Low Calorie Diet. A low calorie diet involves a reduction in food energy consumption by 20% of the metabolizable energy requirements. Meal plans are a smart way of making healthy meals without any fuss. It is true that meal plans make it easy to lose weight while maintaining your busy schedule. The lack of time, effort and hard work is an important part of the effective diet recipes that exist. The right choice of food and snacks is a vital factor to making the right diet plan.

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

1,200-calorie meal plan

We think there isn’t a single, universal strategy for leading a healthy lifestyle. Individualized eating programs that take into account the full person are necessary for success. Consult a healthcare professional or a trained dietitian before beginning a new diet plan, especially if you have a pre-existing medical condition.

It can be quite helpful to plan ahead when following a 1,200-calorie diet to keep on track and satisfy your calorie requirements. When your schedule becomes hectic, planning ahead might help you maintain your calorie goal while eating a good and balanced diet.

No matter what your nutritional objectives are, meal planning can help you stay on target. Planning and preparation don’t have to take a lot of time or be difficult. Meal planning can be a useful tool to help you stay energized, fulfill your nutritional objectives, avoid food waste, and save money. These simple procedures include creating a shopping list, buying wisely, and meticulously preparing food ahead of time.

Why Nutrition Is Important for a 1,200 Calorie Diet

If you wish to reduce weight, a 1,200-calorie meal plan can be suitable for you. 1 By combining complex carbohydrates, protein, fiber, healthy fats, and entertaining foods, this meal plan may be able to assist you in achieving your goals. 2

Consider making each meal between 300 and 350 calories and your snacks between 100 and 150 calories. The appropriate food selections at each meal and snack will keep you satisfied for longer. Depending on your level of hunger between each meal and snack, you might require more or less.

7-Day Sample Menu

This one-week meal plan was created for a person with no dietary restrictions who needs roughly 1,200 calories each day. A person who is trying to lose weight with the assistance of a dietitian or healthcare professional often consumes this amount. Your daily calorie target can change. Discover what it is below, then modify the strategy to suit your unique requirements. To better precisely analyze and prepare for your dietary needs, think about working with a certified dietitian or discussing with a healthcare physician.

A balance of carbs, lipids, and proteins are included in each of the three meals and two snacks that are eaten each day. The meal plan also contains a lot of whole grains, veggies, fruits, and legumes, which are rich in fiber, vitamins, minerals, and antioxidants. You can substitute different menu items for those that are similar, but be sure to cook them in the same way. For instance, substituting grilled fish for grilled chicken is acceptable, but frying the fish will increase the meal’s fat and calorie content.

Note that different populations may require more than 1,200 calories per day. Before settling on a daily calorie intake or adhering to a particular eating style, take into account your personal needs.

Day 1


  • 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


  • 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


  • 1 small apple

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


  • 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


  • 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


  • 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


  • 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


  • 1 large peach

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


  • 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


  • 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


  • 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


  • 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


  • 15 cherries

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


  • Spaghetti Squash Pad Thai with 3 ounces of tofu

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


  • 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


  • 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


  • 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


  • 15 almonds

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


  • 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


  • 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


  • 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


  • 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


  • One cheese stick

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


  • 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


  • 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


  • 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


  • 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


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

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


  • 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


  • 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


  • 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


  • 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


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

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


  • 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


  • 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

1,200 calories a day meal plan for women

If you want to lose weight, a meal plan can be a useful way to do so. 

To aid in weight loss and food consumption control, many people decide to adopt a calorie-restricted diet. But it’s crucial to first confirm that it’s the best choice for you.

Men often need more energy than women do, therefore our 1,200 calorie meal plan is exclusively appropriate for women. Therefore, a diet that offers more calories per day would be better suited for guys.

It includes at least five servings of fruit and vegetables each day and is conveniently calorie and carb measured for you.

To ensure you are reaching your nutritional needs, we have included added the value for fiber. It’s crucial to make an effort to include healthy forms of fiber in your diet on a daily basis because many individuals in the UK don’t consume enough of it.

This meal plan includes some meals that can feed anywhere from 1-6 people. To serve as many people as necessary, you can either cut back on the ingredients or check the chef’s tips to see if the recipe can be frozen in quantity. Additionally, this will lessen trash.

 “I went online and found a phone app that suggested I should only eat 1,200 calories a day. I still stick to that most of the time. I didn’t follow any diet. I loved my potatoes, but, slowly, I started eating smaller portions. If I wasn’t full up, I still wouldn’t take another portion. 

I threw away my deep-frying pan and cut out all sugary sweets and snacks, having a handful of nuts instead.”

Before you begin this meal plan

According to research, the greatest diet is one you can follow if you want to lose weight and keep it off. Consider therefore how your daily routine and diabetes management would be affected by the food plan.

Please read how to choose your meal plan before beginning any healthy eating program to ensure that you follow the plan that is appropriate for you.

Before making major dietary changes, please with your diabetes health care team.

This is crucial if you manage your diabetes with insulin or other drugs that raise the risk of hypoglycemia. Your prescription may need to be changed if you cut back on your carb intake or experience weight fluctuations.

Important points about this meal plan

  1. This meal plan has taken nutritional information from our recipes and the sixth edition of Carbs and Cals, unless otherwise stated.
  2. Semi-skimmed milk has been used, but please use whichever you prefer. Any dairy alternative should be unsweetened and fortified with calcium. 
  3. These meal plans meet your recommended amount of fibre across the week. It’s important to note that children under 16 years of age need less fibre than adults.

Disclaimer: Although every attempt has been made to ensure the accuracy of these meal plans, there may be some fluctuation in the nutritional content. If you have concerns about your particular dietary requirements, see a dietician or your diabetic treatment team.

Your 1,200-calorie meal plan

You can also download our 1,200 calorie meal plan as a pdf (PDF, 85KB), which contains a full breakdown of the nutritional information per day.


Breakfast: Bircher muesli
Lunch: Cauliflower and leek soup
Dinner: Chilli con carne served with cauliflower pilaf
Pudding: Low fat Greek yogurt

Snacks: one pear, carrot sticks with houmous, one medium banana
Milk: 225ml semi-skimmed milk


Breakfast: Very Berry porridge
Lunch: Chilli bean soup with avocado salsa
Dinner: Cod Portugaise with boiled new potatoes and side salad
Pudding: Cherry and chocolate dessert pot

Snacks: Two clementines, cottage cheese with cucumber and tomato, one orange
Milk: 225ml semi-skimmed milk


Breakfast: Very berry porridge
Lunch: Cauliflower and leek soup
Dinner: Chicken tikka masala served with cauliflower pilaf
Pudding: Natural yogurt

Snacks: Two pears and an orange
Milk: 225ml semi-skimmed milk


Breakfast: Summerberry smoothie
Lunch: Chickpea and tuna salad
Dinner: Smoked mackerel on one medium slice of granary toast with vegetable oil-based spread, a handful of rocket, a sliced tomato and cucumber
Pudding: Two clementines

Snacks: One pear, cottage cheese and four cherry tomatoes, a wholemeal fruit bar
Milk: 225ml semi-skimmed milk


Breakfast: Welsh leek rarebit with tomato
Lunch: Butterbean pâté served with one small wholemeal pitta bread, carrots and tomato
Dinner: Crisp salmon salad served with kidney beans
Pudding: Natural yogurt

Snacks: One orange, portion of almonds, one pear 
Milk: 225ml semi-skimmed milk


Breakfast: Two oat biscuits with 150ml semi-skimmed milk
Lunch: Two slices of medium wholemeal bread with grated cheddar, vegetable oil-based spread, tomato and cucumber
Dinner: Aubergine and courgette parmesan bake served with kidney beans
Pudding: A pear

Snacks: Portion of grapes, low fat Greek yogurt, a wholemeal fruit bar
Milk: 225ml semi-skimmed milk


Breakfast: Summerberry smoothie  
Lunch: Smoked mackerel on one medium slice of granary toast with vegetable oil-based spread, a handful of rocket, a sliced tomato and cucumber
Dinner: Grilled roast chicken with broccoli, cabbage, carrots and sweet potato
Pudding: Warm exotic fruit salad

Snacks: One fruit and nut bar, two satsumas or clementines, a small pear 
Milk: 225ml semi-skimmed milk

How much weight will I lose on a 1,200-calorie meal plan?

Depending on your age, weight, body composition, level of activity, and other factors, the amount of weight you lose by sticking to this diet plan will change. For the majority of people, losing one to two pounds a week is a safe and reasonable goal.

You can use the NHS BMI calculator to determine whether your current weight is within a healthy range and whether you should think about reducing some weight.

Setting reasonable objectives for weight loss is crucial. Speaking with your medical team might be a good place to start when trying to develop a goal that will enhance your health and diabetes control and be maintained over time. Even little weight loss (about 5% of body weight) can have a significant impact.

Additionally crucial is combining a nutritious diet with exercise. Along with many other advantages for your physical and mental health, this can improve the number of calories you burn each day.

What you want to know!

How do I know how many calories I should be eating?

I have a calorie and macro calculator here!

Will I lose weight on 1200-1500 calories?

Losing weight on these calories really depends on where you are starting from. The only way to know this is to keep track for at least a week, without making dietary changes. If you don’t lose or gain weight during that week, that is your baseline calories. Once you have a baseline, creating a deficit of 500 calories per day will help you lose 1 lb per week.

How do I balance my families meals with my own weight loss meal plan?

The meals on this program can be eaten by anyone in the family! The only difference will be in how much you eat compared to your family. Maybe you’ll have 4 ounces of meat for dinner, and they’ll have 6 ounces.

Can I exercise on these calories?

Exercising while you are eating 1200 – 1500 calories will depend on what you consider exercise, the intensity, and how long you’ve been exercising. Walking is a great place to start, and can be done comfortably on this program. Assess your energy level during the day and make adjustments from there.

Are you a medical professional?

I am not. I graduated with a bachelors degree in health education, and recently became a certified personal trainer. This meal plan and my low calorie recipes are for information only. Please visit a qualified provider in your area to discuss your personal circumstances.

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.

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