Meal Plans 7-Day 1,200 Calorie Meal Plan & Recipe Prep By Rebecca Jaspan, MPH, RD Updated on June 20, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Mia Syn, MS, RDN Print Verywell / Amelia Manley Table of Contents View All Table of Contents Nutrition Meal Planning Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 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 you stay on track and meet your calorie needs. Planning can ensure 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 regardless of your nutrition goal. Prepping and planning don’t have to be time-intensive and complicated. A few simple steps, including making a shopping list and preparing food ahead of time, make meal planning a helpful tool for keeping you energized, meeting your nutrition goals, reducing food waste, and saving 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. You may want to consider 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. Depending on your hunger levels, you may need more or less at each meal and snack. 7-Day Sample Menu This one-week meal plan was designed for people who need about 1,200 calories per day and have 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 tweak 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, frying instead of grilling changes the fat and calories in the meal. Note that 1,200 calories per day may be inadequate for various populations. Consider your 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 butter1/2 cup blueberries Macronutrients: 219 calories, 7 grams protein, 29 grams carbohydrates, 10 grams fat Lunch 1 whole wheat wrap, 8-inch2 romaine outer lettuce leaves2 slices of tomato3 ounces turkey slices1 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 pesto1 cup whole wheat pasta mixed with 1 tablespoon pesto6 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 chocolate1 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. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible. Individual fluid needs vary based on age, sex, activity level, and medical history. Experts generally recommend drinking approximately nine cups of water per day for women and 13 cups of water per day for men. Day 2 Breakfast 1 slice whole wheat toast 1 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 tortilla1/4 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 salmon1 medium baked sweet potato1/2 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 1 slice whole wheat bread1 tablespoon peanut butter1 sliced banana Macronutrients: 280 calories, 9 grams protein, 44 grams carbohydrates, 9 grams fat Lunch Veggie burger patty1 whole grain English muffin1/4 avocado1 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 2 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% milk4 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 yogurt1/4 cup low-sugar granola1/4 cup blueberries Macronutrients: 316 calories, 24 grams protein, 30 grams carbohydrates, 11 grams fat Lunch 2 slices whole wheat bread4 ounces sliced turkey1 tablespoon whole grain mustard, slice of tomato, and lettuce leaf10 baby carrots Macronutrients: 345 calories, 25 grams protein, 48 grams carbohydrates, 7 grams fat Snack 1 cheese stick Macronutrients: 85 calories, 6 grams protein, 1 gram carbohydrates, 6 grams fat Dinner 3 ounces grilled chicken with 1 tablespoon barbecue sauce1/2 cup cooked brown rice1/2 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 butter1/2 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 carrots1/4 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 tortilla1/4 cup salsa Macronutrients: 337 calories, 17 grams protein, 38 grams carbohydrates, 14 grams fat Snack 2 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 1 hard-boiled egg1 slice whole wheat toast1 slice Swiss cheese Macronutrients: 262 calories, 18 grams protein, 14 grams carbohydrates, 15 grams fat Lunch 1 whole wheat wrap, 8-inch3 ounces canned tuna in water mixed with 1/4 mashed avocado2 outer leaves of romaine lettuce Macronutrients: 326 calories, 26 grams protein, 25 grams carbohydrates, 14 grams fat Snack 1 cup 2% Greek yogurt1/2 cup raspberries Macronutrients: 178 calories, 21 grams protein, 15 grams carbohydrates, 4 grams fat Dinner 1 whole grain English muffin1 tomato slice and a few leaves of lettuce3-ounce turkey burger patty1 tablespoon ketchup Macronutrients: 345 calories, 27 grams protein, 25 grams carbohydrates, 15 grams fat Snack 3 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 time on a Sunday or your day off to plan your weekly meals, grocery shop, and prep in advance is a major time saver during busy weeks. It can also help reduce the stress of figuring out what to eat and help you stay on track. Start your day with a balanced breakfast. Include plenty of protein, healthy fats, and fiber 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, include protein, carbohydrates, fat, and fruits or vegetables in each meal. This combination helps you get the nutrients you need and keeps you 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 speaking with a registered dietitian for a more individualized plan. We've tested and reviewed the best low-calorie meal delivery service. If you're in the market for a meal delivery service, explore which option may be best for you. 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 Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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