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

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Updated on August 29, 2022

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1,200-calorie meal plan — Verywell / Amelia Manley

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

When consuming a 1,200-calorie per day diet, it can be very useful to plan ahead to help stay on track and meet your calorie needs. Planning ahead can ensure that you eat a nutritious and balanced diet while staying within your calorie goal, especially when your schedule gets busy.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition Is Important for a 1,200 Calorie Diet

A 1,200-calorie meal plan may be appropriate for you if you want to lose weight. This meal plan may help you achieve that through a combination of protein, fiber, healthy fats, and complex carbohydrates while still including fun foods as well.

You may want to think about each meal consisting of 300 to 350 calories and snacks consisting of 100 to 150 calories. Including the right combination of foods at each meal and snack will keep you fuller for longer. You may need more or less at each meal and snack depending on your hunger levels.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 1,200 calories per day and has no dietary restrictions. This amount is typically consumed by someone attempting to lose weight under the guidance of a dietitian or healthcare provider. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

Each day includes three meals and two snacks and contains a balance of carbohydrates, fats, and protein. The meal plan also includes plenty of fiber, vitamins, minerals, and antioxidants from whole grains, vegetables, fruits, and legumes. You can swap out similar menu items for others, but make sure to use the same cooking method. For example, switching out grilled chicken for grilled fish is fine, but if you fry the fish then that changes the fat and calories in the meal.

Note that 1,200 calories per day may be inadequate for various populations. Consider your individual needs before deciding on a daily calorie level or following a specific eating style.

Download the 7-Day 1,200-Calorie Meal Plan

Download the Meal Plan

Day 1

Breakfast

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

Lunch

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

Snack

1 small apple

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

Dinner

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

Snack

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. 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

Breakfast

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

Lunch

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

Snack

1 large peach

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

Dinner

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

Snack

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

Breakfast

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

Lunch

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

Snack

15 cherries

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

Dinner

Spaghetti Squash Pad Thai with 3 ounces of tofu

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

Snack

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

Breakfast

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

Lunch

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

Snack

15 almonds

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

Dinner

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

Snack

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

Breakfast

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

Lunch

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

Snack

One cheese stick

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

Dinner

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

Snack

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

Breakfast

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

Lunch

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

Snack

1/2 cup baby carrots
1/4 cup hummus

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

Dinner

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

Snack

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

Breakfast

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

Lunch

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

Snack

1 cup 2% Greek yogurt
1/2 cup raspberries

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

Dinner

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

Snack

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

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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A Word From Verywell

Planning nutritious and balanced meals does not need to be difficult with a little bit of planning ahead and prep. Speak with a registered dietitian if you are not sure this plan is right for you and to get specific recommendations for your individual nutrition needs and health goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

3 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Centers for Disease Control and Prevention. Losing weight.
USDA. 2020-2025 Dietary Guidelines for Americans.
Academy of Nutrition and Dietetics. How much water do you need.

By Rebecca Jaspan, MPH, RD, CDN, CDCES
Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

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