7 Day 1200 Calorie Diet Meal Plan, Low Carb

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What is a 1200 Calorie Diet?

A 1200 calorie diet plan (also called a 1200 calorie eating plan or 1200 kcal diet plan) is a structured eating plan where you consume about 1200 calories per day.

It is often used for weight loss or healthier eating, since it creates a calorie deficit, meaning the body uses more energy than it gets from food.

Dietitians note that a 1200 calorie meal plan can help people lose about 1 to 2 pounds per week, since 1200 calories is usually below typical maintenance levels.

This 1200 calorie deficit meal plan focuses on nutrient-dense, low carb high protein foods like vegetables, fruits, lean proteins (chicken, fish, tofu, beans), whole grains, and healthy fats (nuts, seeds, olive oil).

Please note that 1200 calories a day is quite restrictive and mainly suited for women or those with lower energy needs.

It can be safe and effective for weight loss, but for others (especially men, very active people, or pregnant women) it might be too low and risk nutrient deficiencies.

Below you will find a free calorie deficit calculator that helps you estimate your daily energy needs.

Simply enter your details to calculate your maintenance calories and see if a 1200 calorie diet creates a safe and sustainable deficit for you.

Who Should Follow a 1200 Calorie Eating Plan?

A 1200 calorie diet is generally designed for people who want to lose weight and need a low-calorie eating plan to create a calorie deficit. Here’s who it’s typically for:

• Women with Lower Energy Needs: Many women, especially those who are shorter, older, or less active, may find that a 1200 calorie diet plan for weight loss helps them steadily lose weight.
• People with Sedentary Lifestyles: If you don’t move much during the day, a 1200 calorie a day meal plan can create the right calorie deficit.
• Those with Medical Supervision: Sometimes, doctors or dietitians recommend a 1200 kcal diet plan for short-term weight loss, especially before surgery or to manage conditions like obesity, diabetes, or high blood pressure.
• Individuals Seeking Structure: If you struggle with portion control or snacking, following a simple 1200 calorie meal plan provides clarity and discipline.

Who Should Avoid the 1200 Calorie Diet Meal Plan?

While it can be effective for some, this 1200 diet meal plan is not safe or sustainable for everyone. You should avoid a 1200 calorie diet if you are:

• Active Individuals or Athletes: If you exercise regularly or have a physically demanding job, 1200 calories is far too low to fuel your body.
• Men: In most cases, men require significantly more calories (at least 1500 to 1800 minimum) for healthy function.
• Pregnant or Breastfeeding Women: These life stages require more calories and nutrients to support both mother and baby.
• People with a History of Eating Disorders: Strict calorie restriction may trigger unhealthy behaviors and is unsafe.
• Anyone experiencing Fatigue, Dizziness, or Nutrient Deficiencies: These are signs your body isn’t getting enough energy.

Free Calorie Deficit Calculator 

Use our calorie deficit calculator to find out your daily maintenance calories and see if a 1200 calorie meal plan puts you in a safe deficit.

This way, you’ll estimate your BMR, TDEE, and how many calories you should eat per day to safely reach your goals, rather than following a one-size-fits-all approach.

7 Day 1200 Calorie Meal Plan Low Carb High Protein

This easy 1200 calorie meal plan is designed for a calorie deficit for women and features low carb high protein foods to boost weight loss and maintain energy.

All meals are within 1200 calories a day and include balanced options for breakfast, lunch, dinner, and snacks.

Day 1

Breakfast (220 calories):

• Greek Yogurt with Chia Seeds: Creamy, thick Greek yogurt layered with a sprinkle of chia seeds that expand and soften, adding texture, fiber, and omega-3s.

Lunch (320 calories):

• Chicken Avocado Salad: A refreshing yet hearty salad that combines tender grilled chicken breast with creamy chunks of ripe avocado, crisp cucumber slices, and juicy cherry tomatoes, all tossed in a zesty lemon-herb dressing.

Dinner (385 calories):

• Coconut Fish Soup with Lime: A healthy low low carb high protein soup with tender fish fillets simmered in coconut milk, ginger, and lemongrass, finished with a squeeze of fresh lime for brightness.

Snacks (280 calories):

• Greek Yogurt with Berries: A serving of plain nonfat Greek yogurt topped with mixed berries. Greek yogurt adds extra protein (about 15g) and calcium, while berries provide sweetness and antioxidants.
• Mixed Nuts & Veggie Sticks: A small handful of raw almonds or walnuts (1 oz) with carrot sticks or celery. This snack adds healthy fat and a bit more protein.

Daily Nutrition: 1205 calories, 92g protein, 58g fat, 63g carbs, 20g fiber

Day 2

Breakfast (220 calories):

• Spinach Feta Egg Scramble: A filling start packed with protein. Scramble eggs (or egg whites) with fresh spinach, cherry tomatoes, and mushrooms, and sprinkle feta cheese on top.

Lunch (300 calories):

• Avocado Egg Salad: A creamy, protein-rich mix of chopped hard-boiled eggs and ripe avocado, blended with Greek yogurt or light mayo, Dijon mustard, and crisp celery for a wholesome and satisfying salad.

Dinner (380 calories):

• Herb-Roasted Chicken with Veggies: Roasted chicken breast seasoned with garlic, rosemary, and thyme, served alongside steamed broccoli and sliced carrots.

Snacks (300 calories):

• Hard-Boiled Egg & Apple Slices: One hard-boiled egg (6g protein) with half an apple. Simple, filling snack with protein and natural sweetness.
• Pick-Me-Up: A powerful mid-day high protein snack packed with cashews, almonds, peanuts, sunflower seeds, and pumpkin seeds for an energy boost.

Daily Nutrition: 1200 calories, 92g protein, 66g fat, 50g carbs, 18g fiber

Day 3

Breakfast:

• Mini Veggie Omelet Cups (220 calories): Bite-sized baked omelets made by whisking eggs with chopped peppers, onions, and spinach, then baking them in muffin tins until golden and fluffy.

Lunch:

• Chickpea Avocado Salad (350 calories): Fresh chickpeas tossed with crisp cucumbers, juicy cherry tomatoes, red onion, and fresh parsley, and finished with a light lemon-garlic dressing that brightens every bite.

Dinner:

• Baked Cod with Roasted Vegetables (350 calories): Tender, flaky cod fillets baked to perfection and served alongside a medley of roasted carrots, zucchini, and bell peppers. Finished with herbs and olive oil for a wholesome, nourishing dinner.

Snacks (280 calories):

• Greek Yogurt with Chia Seeds: Mix plain nonfat Greek yogurt with a teaspoon of chia seeds for extra fiber and protein while keeping sugar low.
• Smoked Salmon and Cucumber Slices: Layer thin slices of smoked salmon over cucumber rounds for a refreshing, protein-packed option.

Daily Nutrition: 1200 calories, 85g protein, 54g fat, 62g carbs, 20g fiber

Day 4

Breakfast (300 calories):

• Avocado and Turkey Egg Wrap: Scrambled eggs and lean turkey breast slices wrapped in a low-carb tortilla or even fresh collard greens for a low carb high protein breakfast.

Lunch (370 calories):

• Ground Beef Stir Fry: Lean ground beef paired with crisp vegetables and garlic-ginger seasoning, served with a light soy glaze for a high protein low carb dish that keeps you satisfied.

Dinner (320 calories):

• Mediterranean Baked Cod Fillets: Flaky baked cod enhanced with lemon, olive oil, and fresh herbs, served with roasted tomatoes and olives for a lean, high protein seafood option.

Snacks (220 calories):

• Chicken Breast Bites: Cube cooked chicken breast and toss with a squeeze of lemon or hot sauce for a simple protein snack.
• Egg Muffins: Bake mini frittatas with eggs, spinach, and mushrooms in a muffin tin for easy grab-and-go bites.

Daily Nutrition: 1210 calories, 100g protein, 60g fat, 30g carbs, 16g fiber

Day 5

Breakfast (300 calories):

• Veggie Breakfast Burrito: Scramble eggs (or egg whites) with black beans, diced tomatoes, onions, and a pinch of cumin, wrapped in a lightly toasted low carb tortilla with a tablespoon of shredded cheese and a spoonful of salsa.

Lunch (270 calories):

• Turmeric Chicken Soup: A comforting broth with shredded chicken, turmeric, and fresh vegetables, light yet nourishing, ideal for supporting fullness and gut health.

Dinner (280 calories):

• Chicken with Cabbage Soup: A hearty yet light soup made with tender chicken, shredded cabbage, carrots, and onions simmered in a savory tomato broth, protein-rich, low in calories, and nutrient-dense.

Snacks (350 calories):

• Shrimp Cocktail: Dip cooked shrimp in a light cocktail sauce for a high-protein, low-carb snack that feels indulgent.
• Tuna Salad Lettuce Cups: Mix canned tuna with a little Greek yogurt or mustard and scoop into crisp romaine leaves.

Daily Nutrition: 1200 calories, 102g protein, 32g fat, 62g carbs, 20g fiber

Day 6

Breakfast (280 calories):

• Spinach and Mushroom Omelet: A classic, protein-packed breakfast where fluffy eggs cradle a savory mix of sautéed spinach, earthy mushrooms, and a touch of garlic.

Lunch (250 calories):

• Cucumber and Avocado Salad: Cooling cucumber slices and creamy avocado tossed with olive oil and lemon, a hydrating, fiber light meal that pairs well with lean protein.

Dinner (375 calories):

• Baked Salmon with Avocado Salsa: Oven-baked salmon topped with a zesty avocado salsa for a healthy dose of protein and omega-3 fats that promote fullness.

Snacks (300 calories):

• Cottage Cheese with Sliced Veggies: Creamy cottage cheese paired with crisp cucumber, peppers, and tomatoes, a nutrient-dense, low-carb snack that curbs cravings.
• Hard-Boiled Egg with Avocado: Simple, filling, and nutrient-rich, protein-packed eggs with creamy avocado slices keep hunger in check between meals.

Daily Nutrition: 1205 calories, 88g protein, 76g fat, 40g carbs, 20g fiber

Day 7

Breakfast (260 calories):

• Chia Seed Pudding with Almond Milk: A creamy pudding created by soaking chia seeds overnight in unsweetened almond milk, then topped with a few tart raspberries.

Lunch (300 calories):

• Grilled Chicken with Roasted Vegetables: Juicy, perfectly grilled chicken marinated with olive oil, garlic, and fresh herbs, then seared on the grill to lock in flavor and tenderness without adding unnecessary calories.

Dinner (340 calories):

• BBQ Chicken with Slaw: Baked chicken thighs (skinless) brushed with a sugar-free BBQ sauce. Serve with a side of coleslaw (cabbage, carrot) dressed with vinegar and a little olive oil.

Snacks (300 calories):

• Turkey Roll-Ups: Wrap slices of lean turkey breast around cucumber or bell pepper strips for a crunchy, protein-rich bite.
• Protein Shake with Spinach: A scoop of protein powder blended with almond milk, ice, and a handful of spinach leaves.

Daily Nutrition: 1200 calories, 103g protein, 52g fat, 60g carbs, 21g fiber

1200 Calorie Diet Food List

A 1200 calorie plan requires careful food choices to stay full while keeping nutrition balanced. Below are high protein foods and low carb foods to include in your grocery list:

1. Lean Proteins

• Skinless Chicken Breast (100g): 165 cal, 31g protein, 0g carbs
• Turkey Breast (100g): 135 cal, 30g protein, 0g carbs
• Egg Whites (100g ≈ 3 eggs): 52 cal, 11g protein, 1g carb
• Whole Egg (1 large): 70 cal, 6g protein, 0.5g carb
• Cottage Cheese (Low-Fat, 100g): 90 cal, 11g protein, 3g carbs
• Plain Greek Yogurt (100g): 59 cal, 10g protein, 3g carbs
• Tofu (Firm, 100g): 144 cal, 15g protein, 3g carbs
• Tempeh (100g): 195 cal, 19g protein, 9g carbs
• White Fish (Cod, Haddock, 100g): 82 cal, 18g protein, 0g carbs
• Salmon (100g): 208 cal, 20g protein, 0g carbs (higher fat but nutrient-rich)
• Canned Tuna (100g drained): 132 cal, 28g protein, 0g carbs
• Lean Ground Beef (90% lean, 100g): 176 cal, 25g protein, 0g carbs
• Protein Powder (1 scoop, whey/isolate): 120 cal, 24g protein, 1g carb

2. Low Carb Vegetables

• Spinach (100g): 23 cal, 3g protein, 3g carbs
• Kale (100g): 35 cal, 3g protein, 5g carbs
• Broccoli (100g): 34 cal, 3g protein, 6g carbs
• Cauliflower (100g): 25 cal, 2g protein, 5g carbs
• Zucchini (100g): 17 cal, 1g protein, 3g carbs
• Cabbage (100g): 25 cal, 1g protein, 6g carbs
• Bell Peppers (100g): 31 cal, 1g protein, 6g carbs
• Asparagus (100g): 20 cal, 2g protein, 4g carbs
• Mushrooms (100g): 22 cal, 3g protein, 3g carbs
• Cucumber (100g): 16 cal, 0.6g protein, 4g carbs

3. Healthy Fats

• Avocado (100g): 160 cal, 2g protein, 9g carbs
• Olive Oil (1 tbsp): 119 cal, 0g protein, 0g carbs
• Chia Seeds (1 tbsp = 12g): 58 cal, 2g protein, 5g carbs
• Flaxseeds (1 tbsp): 55 cal, 1.8g protein, 3g carbs
• Almonds (28g, ~23 nuts): 164 cal, 6g protein, 6g carbs
• Walnuts (28g, ~14 halves): 185 cal, 4g protein, 4g carbs
• Peanut Butter (1 tbsp, 16g): 95 cal, 4g protein, 3g carbs

4. Low Carb Fruits

• Strawberries (100g): 32 cal, 1g protein, 7g carbs
• Blueberries (100g): 57 cal, 1g protein, 14g carbs
• Raspberries (100g): 52 cal, 1g protein, 12g carbs
• Blackberries (100g): 43 cal, 2g protein, 10g carbs

5. Other Low Carb, High Protein Foods

Great for variety in snacks and meal prep.

• Edamame (100g): 121 cal, 11g protein, 8g carbs
• Seitan (100g): 143 cal, 25g protein, 4g carbs
• Egg Protein Wraps (1 wrap): ~90 cal, 8g protein, 1g carb
• Beef Jerky (28g): 116 cal, 9g protein, 3g carbs
• Shrimp (100g): 99 cal, 24g protein, 0g carbs

Final Remarks

Following a 1200 calorie diet plan can be an effective way to jumpstart weight loss, especially when it’s focused on high protein and low carb meals that keep you fuller for longer.

This type of 1200 calorie eating plan is structured, easy to follow, and helps remove the guesswork from your daily food choices.

Remember, weight loss is not just about cutting calories. It’s about building a lifestyle around healthier food choices, balanced nutrition, and habits you can maintain in the long run.

Use this 1200 calorie meal plan as a foundation, but feel free to adjust it as your body’s needs evolve.

That said, a 1200 calorie diet is not right for everyone. It’s best suited for individuals with lower daily energy requirements or those who are under medical guidance.

With the right mindset and preparation, this 1200 calorie diet meal plan can be more than just a diet; it can be the first step toward a healthier, more confident you.

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