1200 Calorie Low Fat 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 Low Fat diet, focusing on reducing fat intake in favor of fruits, vegetables, and grains to promote heart health and aid in weight control.
Looking to lose weight with a 1200 calorie meal plan? For those following a low-fat diet, this calorie target can help you reduce fat intake while ensuring you receive balanced nutrition. 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
- Chicken and Dill Protein Scramble
1 serving
- Kiwi Berry Smoothie
1 serving
Lunch
- Tuna Stuffed Pepper
1 serving
Dinner
- Chopped Salad
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 1189 Calories, 91g protein, 41g fat, and 121g carbs (98g 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
- Egg White Oatmeal with Blueberries 0.5 serving
- Nonfat yogurt 1 bowl
Lunch
- Sliced bell pepper 0.5 pepper
Dinner
- Chicken Fajitas 1 serving
- Garlic Spinach 1 serving
Snack
- Granola 1 ounce
Day 2
Breakfast
- Avocado & Tomato Toast 1 serving
- Blueberry Yogurt 1 serving
Lunch
- Vanilla Banana Protein Shake 1 serving
- Cucumber Salad 1 serving
Dinner
- Chicken and Ranch Wrap 1 wrap
- Zesty Honey Kale 1 serving
Snack
- Easy Spinach and Scallion Salad 1 serving
Day 3
Breakfast
- Cinnamon Protein Oats 1 serving
- Oranges 0.5 fruit
Lunch
- Chia Cottage Cheese with Blueberries 1 serving
- Nonfat yogurt 0.5 bowl
Dinner
- Chicken Cabbage Salad 1 serving
- Microwaved sweet potato 1 potato
Snack
- Tomato Basil Layered Salad 1 serving
Day 4
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Banana, Almond Butter, and Dates 1 banana
Lunch
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Chicken and Ranch Wrap 1 wrap
- Easy Spinach and Scallion Salad 0.5 serving
Snack
- Nonfat greek yogurt 1 cup
Day 5
Breakfast
- Chia Cottage Cheese with Blueberries 1 serving
- Blueberry Yogurt 1 serving
Lunch
- Vanilla Banana Protein Shake 1 serving
- Cucumber Salad 1 serving
Dinner
- Chicken Fajitas 1 serving
- Mushroom and Pepper Tossed Salad 0.5 serving
Snack
- Simple Spinach Salad 1 serving
Day 6
Breakfast
- Cinnamon Protein Oats 1 serving
- Oranges 0.5 fruit
Lunch
- Honey Avocado Smoothie 1 serving
- Easy Tossed Salad 1 serving
Dinner
- Chicken and Ranch Wrap 1 wrap
- Easy Spinach and Scallion Salad 1 serving
Snack
- Nonfat greek yogurt 1 cup
Day 7
Breakfast
- Greek Yogurt with Blue and Blackberries 1 serving
- Buttered Toast 1 slice
Lunch
- Apple Spice Protein Shake 1 serving
- Cucumber Salad 0.5 serving
Dinner
- Chicken Fajitas 1 serving
- Garlic Spinach 1 serving
Snack
- Simple Spinach 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