7-Day 1,200 Calorie Meal Plan & Recipe Prep

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At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

When consuming a 1,200-calorie-per-day diet, it can be very useful to plan ahead to help you stay on track and meet your calorie needs. Planning can ensure you eat a nutritious and balanced diet while staying within your calorie goal, especially when your schedule gets busy.

Meal planning can help keep you on track regardless of your nutrition goal. Prepping and planning don’t have to be time-intensive and complicated. A few simple steps, including making a shopping list and preparing food ahead of time, make meal planning a helpful tool for keeping you energized, meeting your nutrition goals, reducing food waste, and saving money.

Why Nutrition Is Important for a 1,200-Calorie Diet

A 1,200-calorie meal plan may be appropriate for you if you want to lose weight. This meal plan may help you achieve that through a combination of protein, fiber, healthy fats, and complex carbohydrates while still including fun foods.

You may want to consider each meal consisting of 300 to 350 calories and snacks consisting of 100 to 150 calories. Including the right combination of foods at each meal and snack will keep you fuller for longer. Depending on your hunger levels, you may need more or less at each meal and snack.

7-Day Sample Menu

This one-week meal plan was designed for people who need about 1,200 calories per day and have no dietary restrictions. This amount is typically consumed by someone attempting to lose weight under the guidance of a dietitian or healthcare provider. Your daily calorie goal may vary. Learn what it is below, then tweak the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

Each day includes three meals and two snacks and contains a balance of carbohydrates, fats, and protein. The meal plan also includes plenty of fiber, vitamins, minerals, and antioxidants from whole grains, vegetables, fruits, and legumes. You can swap out similar menu items for others, but make sure to use the same cooking method. For example, frying instead of grilling changes the fat and calories in the meal.

Note that 1,200 calories per day may be inadequate for various populations. Consider your needs before deciding on a daily calorie level or following a specific eating style.

Download the 7-Day 1,200-Calorie Meal Plan

Download the Meal Plan

Day 1

Breakfast

• 1/2 cup uncooked oatmeal (make per directions with water)
• 1 tablespoon peanut butter
• 1/2 cup blueberries

Macronutrients: 219 calories, 7 grams protein, 29 grams carbohydrates, 10 grams fat

Lunch

• 1 whole wheat wrap, 8-inch
• 2 romaine outer lettuce leaves
• 2 slices of tomato
• 3 ounces turkey slices
  
• 1 tablespoon chipotle mayo

Macronutrients: 318 calories, 17 grams protein, 30 grams carbohydrates, 15 grams fat

Snack

• 1 small apple

Macronutrients: 77 calories, 0 grams protein, 21 grams carbohydrates, 0 grams fat

Dinner

• 3 ounces baked chicken breast coated in 1 tablespoon pesto
• 1 cup whole wheat pasta mixed with 1 tablespoon pesto
• 6 asparagus spears mixed with 1 tablespoon olive oil, salt, and pepper, grilled

Macronutrients: 497 calories, 31 grams protein, 39 grams carbohydrates, 24 grams fat

Snack

• 1/2 ounce 70% dark chocolate
• 1 cup plain popcorn

Macronutrients: 129 calories, 2 grams protein, 11 grams carbohydrates, 9 grams fat

Daily Totals: 1240 calories, 57 grams protein, 130 grams carbohydrates, 58 grams fat

Note that beverages are not included in this meal plan. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible. Individual fluid needs vary based on age, sex, activity level, and medical history. Experts generally recommend drinking approximately nine cups of water per day for women and 13 cups of water per day for men.

Day 2

Breakfast

• 1 slice whole wheat toast
• 1 poached egg
• 1/2 medium avocado
  

Macronutrients: 313 calories, 12 grams protein, 23 grams carbohydrates, 21 grams fat

Lunch

• 1/3 cup black beans and 1/4 cup shredded cheddar cheese quesadilla on an 8-inch whole wheat tortilla
• 1/4 cup salsa

Macronutrients: 337 calories, 17 grams protein, 38 grams carbohydrates, 14 grams fat

Snack

• 1 large peach

Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0 grams fat

Dinner

• 3 ounces grilled salmon
• 1 medium baked sweet potato
• 1/2 cup steamed broccoli

Macronutrients: 305 calories, 23 grams protein, 29 grams carbohydrates, 11 grams fat

Snack

• 3/4 cup regular whole milk ice cream

Macronutrients: 205 calories, 4 grams protein, 23 grams carbohydrates, 11 grams fat

Daily Totals: 1228 calories, 58 grams protein, 130 grams carbohydrates, 57 grams fat

Day 3

Breakfast

• 1 slice whole wheat bread
• 1 tablespoon peanut butter
• 1 sliced banana

Macronutrients: 280 calories, 9 grams protein, 44 grams carbohydrates, 9 grams fat

Lunch

• Veggie burger patty
• 1 whole grain English muffin
• 1/4 avocado
• 1 red bell pepper sliced into strips

Macronutrients: 336 grams, 19 grams protein, 46 grams carbohydrates, 11 grams fat

Snack

Macronutrients: 77 calories, 1 gram protein, 20 grams carbohydrates, 0 grams fat

Dinner

• Spaghetti Squash Pad Thai with 3 ounces of tofu

Macronutrients: 348 calories, 16 grams protein, 42 grams carbohydrates, 16 grams fat

Snack

• 2 Medjool dates

Macronutrients: 133 calories, 1 gram protein, 36 grams carbohydrates, 0 grams fat

Daily Totals: 1174 calories, 46 grams protein, 188 grams carbohydrates, 36 grams fat

Day 4

Breakfast

• 1 cup high-fiber, whole grain cereal (such as All-Bran)
• 1 cup 1% milk
• 4 large strawberries, chopped

Macronutrients: 286 calories, 17 grams protein, 64 grams carbohydrates, 5 grams fat

Lunch

• Hummus wrap with 1/4 cup hummus, 1/2 cup lettuce, 1/2 cup cherry tomatoes, 1/2 chopped cucumbers, 1/4 cup olives, and 1/4 cup feta cheese on an 8-inch 100% whole wheat tortilla

Macronutrients: 380 calories, 15 grams protein, 34 grams carbohydrates, 22 grams fat

Snack

• 15 almonds

Macronutrients: 116 calories, 4 grams protein, 4 grams carbohydrates, 10 grams fat

Dinner

• 1 1/2 cups lentil pasta with 1/2 cup tomato sauce, 1/2 cup broccoli sauteed in 1 tablespoon olive oil, and 2 tablespoons parmesan cheese

Macronutrients: 324 calories, 21 grams protein, 41 grams carbohydrates, 7 grams fat

Snack

• 1 medium chocolate chip cookie

Macronutrients: 148 calories, 1.5 grams protein, 20 grams carbohydrates, 7 grams fat

Daily Totals: 1254 calories, 59 grams protein, 163 grams carbohydrates, 51 grams fat

Day 5

Breakfast

• 1 cup 2% Greek yogurt
• 1/4 cup low-sugar granola
• 1/4 cup blueberries

Macronutrients: 316 calories, 24 grams protein, 30 grams carbohydrates, 11 grams fat

Lunch

• 2 slices whole wheat bread
• 4 ounces sliced turkey
• 1 tablespoon whole grain mustard, slice of tomato, and lettuce leaf
  
• 10 baby carrots

Macronutrients: 345 calories, 25 grams protein, 48 grams carbohydrates, 7 grams fat

Snack

• 1 cheese stick

Macronutrients: 85 calories, 6 grams protein, 1 gram carbohydrates, 6 grams fat

Dinner

• 3 ounces grilled chicken with 1 tablespoon barbecue sauce
• 1/2 cup cooked brown rice
• 1/2 cup grilled summer squash in 1 tablespoon olive oil

Macronutrients: 402 calories, 28 grams protein, 34 grams carbohydrates, 18 grams fat

Snack

• 1 cup cubed watermelon

Macronutrients: 46 calories, 1 gram protein, 11 grams carbohydrates, 0 grams fat

Daily Totals: 1198 calories, 84 grams protein, 124 grams carbohydrates, 84 grams fat

Day 6

Breakfast

• 1/2 cup uncooked oatmeal (made per directions with water)
• 1 tablespoon peanut butter
• 1/2 cup raspberries

Macronutrients: 209 calories, 7 grams protein, 25 grams carbohydrates, 10 grams fat

Lunch

• Salad with 1/2 cup chickpeas, 1/4 cup olives, 1/4 cup feta cheese, 1/4 cup cherry tomatoes, 1/2 cup chopped cucumbers, and 2 tablespoons balsamic vinegar dressing

Macronutrients: 381 calories, 15 grams protein, 38 grams carbohydrates, 20 grams fat

Snack

• 1/2 cup baby carrots
• 1/4 cup hummus

Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat

Dinner

• 1/3 cup black beans and 1/4 cup shredded cheddar cheese quesadilla on an 8-inch whole wheat tortilla
• 1/4 cup salsa

Macronutrients: 337 calories, 17 grams protein, 38 grams carbohydrates, 14 grams fat

Snack

• 2 Medjool dates
• 1 tablespoon almond butter

Macronutrients: 231 calories, 4 grams protein, 39 grams carbohydrates, 9 grams fat

Daily Totals: 1277 calories, 48 grams protein, 153 grams carbohydrates, 59 grams fat

Day 7

Breakfast

• 1 hard-boiled egg
• 1 slice whole wheat toast
• 1 slice Swiss cheese

Macronutrients: 262 calories, 18 grams protein, 14 grams carbohydrates, 15 grams fat

Lunch

• 1 whole wheat wrap, 8-inch
• 3 ounces canned tuna in water mixed with 1/4 mashed avocado
• 2 outer leaves of romaine lettuce

Macronutrients: 326 calories, 26 grams protein, 25 grams carbohydrates, 14 grams fat

Snack

• 1 cup 2% Greek yogurt
• 1/2 cup raspberries

Macronutrients: 178 calories, 21 grams protein, 15 grams carbohydrates, 4 grams fat

Dinner

• 1 whole grain English muffin
• 1 tomato slice and a few leaves of lettuce
• 3-ounce turkey burger patty
  
• 1 tablespoon ketchup

Macronutrients: 345 calories, 27 grams protein, 25 grams carbohydrates, 15 grams fat

Snack

• 3 slices dried mango, no sugar added

Macronutrients: 100 calories, 0 grams protein, 25 grams carbohydrates, 0 grams fat

Daily Totals: 1211 calories, 92 grams protein, 104 grams carbohydrates, 48 grams fat

How to Meal Plan for a 1,200-Calorie Diet

• Plan ahead and meal prep. Taking time on a Sunday or your day off to plan your weekly meals, grocery shop, and prep in advance is a major time saver during busy weeks. It can also help reduce the stress of figuring out what to eat and help you stay on track.
• Start your day with a balanced breakfast. Include plenty of protein, healthy fats, and fiber to give you energy and keep you full until lunch.
• Don't forget about timing. You want to think about eating about every 3-4 hours. This keeps your energy levels up throughout the day and prevents you from going to any one meal starving.
• Keep your food groups in mind. It can be challenging to come up with meals every day. To make it easier, include protein, carbohydrates, fat, and fruits or vegetables in each meal. This combination helps you get the nutrients you need and keeps you satisfied.
• A 1,200-calorie meal plan may be temporary. For slow, sustainable weight loss, your diet plan must be realistic and long-lasting. While 1,200 calories may be enough for you at one time, it may not be in the long term, depending on your nutritional needs and life stage. Assess how you feel and consider speaking with a registered dietitian for a more individualized plan.
  

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A Word From Verywell

Planning nutritious and balanced meals does not need to be difficult with a little bit of planning ahead and prep. Speak with a registered dietitian if you are not sure this plan is right for you, and to get specific recommendations for your individual nutrition needs and health goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

1. Centers for Disease Control and Prevention. Losing weight.
2. USDA. 2020-2025 Dietary Guidelines for Americans.
3. Academy of Nutrition and Dietetics. How much water do you need.

By Rebecca Jaspan, MPH, RD
Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

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