1200 Calorie High Protein Meal Plan for Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the High Protein diet, designed to help build muscle strength and improve satiety, featuring quality protein sources for optimal health and performance.
Looking to lose weight with a 1200 calorie meal plan? For those focusing on a high-protein diet, this calorie target can support your goals by providing nutrient-dense meals that prioritize protein intake. Our planner is designed to help you reach your weight loss goals by providing balanced, nutrient-dense meals that keep you satisfied.
Today's Meal Plan
Breakfast
- Buckwheat Pancakes
1 serving
- Light Raspberry yogurt
1 cup
Lunch
- Tuna and Avocado Wrap
1 serving
- Mediterranean Salad
1 serving
Dinner
- Spicy Basil Lemon Chicken
1 serving
- Spinach, Ham, and Pear Salad
1 serving
Example Seven Day Plan
Here's a sample High Protein meal plan with daily averages of 1192 Calories, 95g protein, 50g fat, and 96g carbs (72g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Almonds and Blueberries Yogurt Snack 1 serving
- Buttered Toast with Cinnamon 1 slice
Lunch
- Chocolate Almond Milk Protein Shake 1 serving
- Cucumber Avocado Salad 1 serving
Dinner
- Spicy Chicken Soup 1 serving
- Easy Tossed Salad 0.5 serving
Snack
- Tomato Basil Layered Salad 1 serving
Day 2
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Fruit Salad 0.5 serving
Lunch
- Tuna Avocado Salad 1 serving
- Yogurt & Strawberries 1 serving
Dinner
- Chicken and Ranch Wrap 1 wrap
- Spinach Tomato Salad 1 serving
Snack
- Easy Spinach and Scallion Salad 1 serving
Day 3
Breakfast
- Chocolate Almond Milk Protein Shake 1 serving
- Buttered Toast 1 slice
Lunch
- Mediterranean Salad 1 serving
Dinner
- Chicken Fajitas 1 serving
- Lebanese Fresh Thyme Tomato Salad 0.5 serving
Snack
- Nonfat yogurt 1 bowl
Day 4
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Granola 1 ounce
Lunch
- Apple Spice Protein Shake 1 serving
- Cucumber Avocado Salad 1 serving
Dinner
- Spicy Chicken Soup 1 serving
- Garlic Spinach 1 serving
Snack
- Simple Spinach Salad 1 serving
Day 5
Breakfast
- Basic Egg White Omelet 1 serving
- Buttered Toast 1 slice
Lunch
- Almonds and Blueberries Yogurt Snack 1 serving
- Bell Pepper and Hummus Snack 1 serving
Dinner
- Tomato-Basil Salmon with Garbanzo Beans 1 serving
- Mediterranean Salad 0.5 serving
Snack
- Tomato Basil Layered Salad 1 serving
Day 6
Breakfast
- Chocolate Almond Milk Protein Shake 1 serving
- Blueberries 1 cup
Lunch
- Tuna Avocado Salad 1 serving
- Yogurt & Strawberries 1 serving
Dinner
- Spicy Chicken Soup 1 serving
- Cucumber Avocado Salad 1 serving
Snack
- Simple Spinach Salad 1 serving
Day 7
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Buttered Toast with Cinnamon 1 slice
Lunch
- Yogurt with Carrots & Cucumber 1 serving
Dinner
- Chicken and Ranch Wrap 1 wrap
- Sautéed Zucchini 1 recipe
Snack
- Tomato Basil Layered Salad 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more