1260 Calorie Meal Plan

for Weight Loss

Here's a 7-day sample week with three meals and a snack a day, averaging 1,250 Calories. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 1260 Calorie Meal Plan

This 1260 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 1,250 Calories, with 94g protein, 44g fat and 131g carbs (including 26g of fiber). Protein is high for a general plan, at 30% of Calories.

Use this 7-day plan in my account

Is 1260 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 1,260 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 1,260 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650About 390 Calories under maintenance, or roughly 0.8 lb lost a week.
Same woman, works out 3 to 4 times a week1,890About 630 Calories under maintenance, or roughly 1.3 lb lost a week.
Man, 35, 5'10", 180 lb, desk job2,110About 850 Calories under maintenance, or roughly 1.7 lb lost a week.
Same man, works out 3 to 4 times a week2,420About 1,160 Calories under maintenance, or roughly 2.3 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 1200 Calorie Meal Plan or the 1300 Calorie Meal Plan.

Browse Other 1260 Calorie Diet Plans