The Ultimate Guide to 1200 Calorie Diet Plans

Are you looking to lose weight and improve your overall health? A 1200 calorie meal plan may be the perfect solution for you. In this comprehensive guide, we’ll cover everything you need to know about 1200 calorie diet plan, including what they are, how they work, and how to create a balanced and healthy meal plan.

What is a 1200 Calorie Meal Plan?

A 1200 calorie meal plan is a type of diet that restricts your daily calorie intake to 1200 calories. This is considered a low-calorie diet and is typically recommended for individuals looking to lose weight.

The idea behind a 1200 calorie meal plan is that by consuming fewer calories, your body will burn stored fat for energy, resulting in weight loss. However, it’s important to note that this type of diet is not suitable for everyone and should be approached with caution.

How Does a 1200 Calorie Meal Plan Work?

The basic principle of a 1200 calorie diet plan is simple: consume fewer calories than your body burns in a day. This creates a calorie deficit, which forces your body to use stored fat for energy.

To achieve this calorie deficit, you can either reduce your calorie intake through diet or increase your calorie expenditure through exercise. Most 1200 calorie meal plan focus on a combination of both.

Creating a Balanced 1200 Calorie Meal Plan

While a 1200 calorie meal plan may seem restrictive, it’s important to ensure that you are still consuming a balanced and healthy diet. Here are some tips for creating a balanced 1200 calorie meal plan:

Focus on Nutrient-Dense Foods

1200 calorie meal plan

When following a 1200 calorie meal plan, it’s important to make every calorie count. This means choosing nutrient-dense foods that provide a high amount of nutrients for the number of calories they contain. Examples of nutrient-dense foods include fruits, vegetables, lean proteins, and whole grains.

Include All Food Groups

To ensure that you are getting all the necessary nutrients, it’s important to include all food groups in your 1200 calorie meal plan. This includes fruits, vegetables, whole grains, lean proteins, and healthy fats. Aim to have a variety of foods from each food group in your meals.

Watch Your Portion Sizes

Portion control is key when following a 1200 calorie meal plan. It’s important to measure and track your food intake to ensure that you are not consuming more than 1200 calories per day. Investing in a food scale and measuring cups can be helpful in accurately tracking your portions.

Stay Hydrated

Drinking enough water is essential for overall health and weight loss. Aim to drink at least 8 glasses of water per day to stay hydrated and help you feel full. You can also incorporate other low-calorie beverages such as herbal tea or infused water to add variety to your fluid intake.

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7 Day 1200 Calorie Meal Plan

Day 1

  • Breakfast: Avocado toast with a poached egg (300 calories)
  • Lunch: Grilled chicken salad with balsamic vinaigrette (350 calories)
  • Dinner: Baked salmon with roasted vegetables (450 calories)
  • Snack: Apple slices with almond butter (100 calories)

Day 2

  • Breakfast: Greek yogurt with berries and granola (300 calories)
  • Lunch: Turkey and cheese wrap with a side of fruit (350 calories)
  • Dinner: Quinoa and vegetable stir-fry (450 calories)
  • Snack: Carrots and hummus (100 calories)

Day 3

  • Breakfast: Oatmeal with almond milk, banana, and cinnamon (300 calories)
  • Lunch: Grilled shrimp and vegetable skewers (350 calories)
  • Dinner: Baked chicken breast with sweet potato and steamed broccoli (450 calories)
  • Snack: Small fruit smoothie (100 calories)

Day 4

  • Breakfast: Whole grain toast with avocado and scrambled eggs (300 calories)
  • Lunch: Tuna salad with whole grain crackers (350 calories)
  • Dinner: Vegetable and bean chili (450 calories)
  • Snack: Small handful of almonds (100 calories)

Day 5

  • Breakfast: Whole grain waffles with peanut butter and banana (300 calories)
  • Lunch: Grilled chicken and vegetable wrap (350 calories)
  • Dinner: Baked fish with quinoa and steamed vegetables (450 calories)
  • Snack: Small fruit salad (100 calories)

Day 6

  • Breakfast: Spinach and mushroom omelette (300 calories)
  • Lunch: Whole grain pasta with marinara sauce and grilled vegetables (350 calories)
  • Dinner: Turkey meatballs with zucchini noodles (450 calories)
  • Snack: Small serving of dark chocolate (100 calories)

Day 7

  • Breakfast: Whole grain toast with avocado and smoked salmon (300 calories)
  • Lunch: Grilled chicken Caesar salad (350 calories)
  • Dinner: Vegetable and tofu stir-fry (450 calories)
  • Snack: Small serving of air-popped popcorn (100 calories)

Tips for Success on a 1200 Calorie Meal Plan

Here are some tips to help you succeed on a 1200 calorie diet plan:

Plan Ahead

1200 calorie meal plan

Planning your meals ahead of time can help you stay on track with your 1200 calorie meal plan. Take some time at the beginning of each week to plan out your meals and snacks for the week. This will also make grocery shopping easier and help you avoid making unhealthy food choices when you’re hungry.

Incorporate Exercise

While a 1200 calorie meal plan can help you lose weight, incorporating exercise can help you achieve even better results. Aim for at least 30 minutes of moderate to vigorous exercise each day to boost your weight loss and improve your overall health.

Don’t Skip Meals

Skipping meals may seem like an easy way to cut calories, but it can actually have the opposite effect. When you skip meals, you are more likely to overeat at your next meal, leading to a higher calorie intake. Stick to your 1200 calorie meal plan and make sure to eat all your meals and snacks as planned.

Stay Accountable

Having someone to hold you accountable can be a great motivator when following a 1200 calorie diet plan. Consider enlisting the help of a friend or family member to join you on your weight loss journey. You can also join a support group or work with a nutritionist to help you stay on track.

Potential Risks and Considerations

While a 1200 calorie meal plan can be an effective way to lose weight, it’s important to consider the potential risks and limitations. Here are some things to keep in mind:

Not Suitable for Everyone

A 1200 calorie meal plan is not suitable for everyone. It’s important to consult with a healthcare professional before starting any new diet, especially if you have any underlying health conditions or are taking any medications.

May Not Provide Enough Nutrients

Restricting your calorie intake to 1200 calories per day may not provide enough nutrients for some individuals. It’s important to ensure that you are still consuming a balanced and varied diet to meet your nutritional needs.

Not Sustainable Long-Term

While a 1200 calorie meal plan may be effective for short-term weight loss, it may not be sustainable long-term. It’s important to have a plan in place for transitioning to a more balanced and sustainable diet once you have reached your weight loss goals.


A 1200 calorie meal plan can be an effective way to lose weight and improve your overall health. By following a balanced and nutrient-dense meal plan, incorporating exercise, and staying accountable, you can achieve your weight loss goals and maintain a healthy lifestyle. Remember to consult with a healthcare professional before starting any new diet and listen to your body’s needs throughout the process.