1230 Calorie Meal Plan for Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, and grocery lists. Create your meal plan right here in seconds.
Looking to lose weight with a 1230 calorie meal plan? 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
1225 Calories
Breakfast
354 Calories
Cabbage Hash Browns 1 serving
Cottage Cheese & Raspberries 1 serving
Lunch
417 Calories
Blackberry Yogurt Parfait 1 serving
Lebanese White Cabbage Salad 1 serving
Dinner
454 Calories
Lavash Chicken Wrap 1 wrap
Simple Spinach Salad 1 serving
Example Seven Day Plan
Here's a sample meal plan with daily averages of 1221 Calories, 91g protein, 43g fat, and 125g carbs (100g 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.
Plan Summary
- Total Days
- 7
- Average Calories
- 1221
- Average Carbs
- 125g
- Average Fat
- 43g
- Average Proteins
- 91g
Sign Up
You can import this saved plan by registering. Sign up with Eat This Much Premium and you also get:
- Automatic grocery lists
- Automatic leftovers
- Plan your week in advance
- ...and more!
Day 1
1231 Calories
Breakfast
258 Calories
Spinach and Mushroom Breakfast Scramble 1
serving
Fruit Salad ½
serving
Lunch
377 Calories
- Blackberry Yogurt Parfait 1
serving
Sliced bell pepper 1
pepper
Dinner
423 Calories
Chicken Fajitas 1
serving
Mushroom and Pepper Tossed Salad 1
serving
Snack
173 Calories
Toast with Blueberries and Cream Cheese 1
serving
Day 2
1229 Calories
Breakfast
371 Calories
Vegan Mushroom-Cashew Toast 1
serving
Nonfat greek yogurt 1
cup
Lunch
361 Calories
Strawberry Banana Protein Shake 1
serving
Cucumber Avocado Salad 1
serving
Dinner
313 Calories
Chicken and Ranch Wrap 1
wrap
Microwaved sweet potato ½
potato
Snack
184 Calories
Tomato Basil Layered Salad 1
serving
Day 3
1231 Calories
Breakfast
376 Calories
Yogurt with Avocado & Basil 1
serving
Cinnamon Apple Bites 1
serving
Lunch
271 Calories
Vanilla Banana Protein Shake 1
serving
Cucumber Salad ½
serving
Dinner
422 Calories
- Chicken Fajitas 1
serving
Lebanese Tomato and Onion Salad ½
serving
Snack
163 Calories
Toast with Berries, Basil & Cream Cheese 1
serving
Day 4
1231 Calories
Breakfast
297 Calories
- Spinach and Mushroom Breakfast Scramble 1
serving
Banana 1
banana
Lunch
277 Calories
Greek Yogurt with Blue and Blackberries 1
serving
Strawberry and Walnut Spinach Salad ½
serving
Dinner
474 Calories
Chicken wrap 1
wrap
Lettuce Cucumber Walnut Salad 1
serving
Snack
184 Calories
- Tomato Basil Layered Salad 1
serving
Day 5
1202 Calories
Breakfast
305 Calories
Protein Power Oats 1
serving
Lunch
275 Calories
Post-Workout Banana Protein Smoothie 1
serving
Bell Pepper and Hummus Snack ½
serving
Dinner
454 Calories
Veggie & chicken salad 1
serving
Snack
167 Calories
Cinnamon Yogurt with Sliced Apple 1
serving
Day 6
1230 Calories
Breakfast
270 Calories
Almonds and Blueberries Yogurt Snack 1
serving
Grapes ½
cup
Lunch
375 Calories
Apple Spice Protein Shake 1
serving
Mediterranean Chopped Salad 1
serving
Dinner
422 Calories
- Chicken Fajitas 1
serving
- Lebanese Tomato and Onion Salad ½
serving
Snack
164 Calories
Almonds 1
ounce
Day 7
1194 Calories
Breakfast
325 Calories
- Spinach and Mushroom Breakfast Scramble 1
serving
- Fruit Salad 1
serving
Lunch
358 Calories
- Blackberry Yogurt Parfait 1
serving
- Sliced bell pepper ½
pepper
Dinner
338 Calories
- Chicken and Ranch Wrap 1
wrap
Balsamic Sautéed Spinach ½
serving
Snack
173 Calories
- Toast with Blueberries and Cream Cheese 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.
Learn More Start a Free Account
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