A Guide To A 1200-Calorie Meal Plan

1200 calorie meal plan

Having a meal plan is a great way to help lose weight or eat healthier. This calorie level is perfect for those who want to maintain their weight long-term.

1200- Calorie Meal Plan means eating 1200 calories or less a day. This is a very restrictive diet and not recommended for long-term use. It is best used as a short-term fix to jump-start your weight loss journey.

Some tips on how to make a 1200-calorie meal plan

A close up of food

Start by eating breakfast

A healthy breakfast will give you the energy you need to start your day. Include protein and fiber-rich foods such as eggs, oatmeal, or Greek yogurt.

Make sure you’re eating enough throughout the day

Eating 1200 calories doesn’t mean you have to skimp on meals. Make sure you’re getting enough by spreading your calories out evenly throughout the day. Eat small meals or snacks every few hours to keep your metabolism going.

Choose healthy, nutrient-rich foods

Whether you’re eating 1200 calories a day or not, it’s important to choose nutrient-rich foods. Fill up on fruits, vegetables, lean protein, and whole grains. These foods will help you feel fuller longer and give you the energy you need to get through your day.

Get enough sleep

Getting enough sleep is crucial for weight loss and overall health. When you’re well-rested, you’re more likely to make healthier choices and have the energy to exercise. Shoot for seven to eight hours of sleep every night.

Drink plenty of water

Water is essential for weight loss and good health. Drinking eight cups a day will help you feel full, flush out toxins, and keep your metabolism going.

1200-calorie meal plan example

A plate of food on a table


1 cup Greek yogurt with 1/2 cup berries

1/2 whole-wheat toast with 1 tsp. peanut butter


Spinach salad with 3 oz. grilled chicken, 1/2 cup roasted vegetables, and 1 tbsp. balsamic vinegar


1 apple with 2 tbsp. almond butter


3 oz. salmon with 1/2 cup quinoa and 1 cup roasted Brussels sprouts


1/2 cup cottage cheese with 1/2 cup pineapple

Benefits of following a 1200-calorie meal plan

They’re easy to follow: 1200-calorie meal plans take the guesswork out of what to eat. All you have to do is choose from the list of approved foods and stick to your daily calorie limit.

They promote healthy eating habits: 1200-calorie meal plans are typically high in nutrients and low in calories. This means they promote healthy eating habits that can be followed long-term.

They’re flexible: 1200-calorie meal plans can be customized to fit your needs and preferences. If you don’t like one of the foods on the list, simply swap it out for another.

Drawbacks of following a 1200-calorie meal plan

They’re restrictive: 1200-calorie meal plans are very restrictive, which can make them difficult to follow long-term. If you’re not careful, you may end up depriving your body of the nutrients it needs.

They can be tedious: 1200-calorie meal plans can be tedious and time-consuming to follow. You may find yourself spending hours planning and preparing meals.

They’re not sustainable: 1200-calorie meal plans are not sustainable long-term. Once you go off the plan, you may find it difficult to stick to your new eating habits.


1200-calorie meal plans can be an effective way to jump-start your weight loss journey. However, it’s important to remember that they are not a long-term solution. If you’re looking to lose weight and keep it off, you’ll need to make changes to your diet and lifestyle that you can maintain for the long haul. Creating healthy habits is the key to sustainable weight loss. Talk to your doctor or a registered dietitian to get started on the right path.

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