1200 Calorie Meal Plan

for Weight Loss

Here's a 7-day sample week with three meals and a snack a day, averaging 1,198 Calories. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 1200 Calorie Meal Plan

This 1200 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 1,198 Calories, with 60g protein, 45g fat and 151g carbs (including 34g of fiber).

Use this 7-day plan in my account

Is 1200 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 1,200 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 1,200 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650About 450 Calories under maintenance, or roughly 0.9 lb lost a week.
Same woman, works out 3 to 4 times a week1,890About 690 Calories under maintenance, or roughly 1.4 lb lost a week.
Man, 35, 5'10", 180 lb, desk job2,110About 910 Calories under maintenance, or roughly 1.8 lb lost a week.
Same man, works out 3 to 4 times a week2,420About 1,220 Calories under maintenance, or roughly 2.4 lb lost a week. That's a steep cut, so check with your doctor first.

These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.

Want a little less or more? See the 1100 Calorie Meal Plan or the 1300 Calorie Meal Plan.

Browse Other 1200 Calorie Diet Plans