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If you are thinking about starting a 1200 calorie meal plan, you’ve come to the right place.
As a Registered Dietitian, I’ve created hundreds of meal plans to help people reach their goals. And today, I’m sharing a few that may be able to help you.
Keep in mind that following a 1200 calorie meal plan isn’t right for everyone. Some women will find it’s helpful for weight loss or maintenance. But, for men, it can be extremely restrictive.
Note that I always recommend seeing a healthcare provider when looking to start a new diet. The following plans should never replace professional help. A tailored meal plan can get you better results and prevent nutrient deficiencies or muscle loss.
In the meantime, keep reading to see all of the free, printable 1200 calorie meal plans, complete with grocery lists and full recipes.
What is a 1200-calorie meal plan?
Related: 1000 Calorie Meal Plan PDF
A 1200 calorie meal plan is a diet where you eat 1,200 calories daily. As for the macro distribution, it varies according to everyone’s needs and goals.
The meal plans shared here all provide 1,200 calories per day across breakfast, lunch, a snack, and dinner.
Remember that for some people, this might be too restrictive. It’s better to consult a health professional before following a 1200 calorie a day meal plan.
Benefits and Drawbacks of 1200 Calorie Meal Plan
Related: 1100 Calorie Meal Plan PDF
Let’s take a closer look at the pros and cons of these meal plans to determine if it’s the right fit for you.
Benefits
- Potential weight loss or maintenance.
- Promotes better portion control.
- Incorporates a wide variety of nutritious foods.
- Makes grocery shopping easier.
- Takes the guesswork out of healthy eating.
- May improve blood work (reduced glucose, cholesterol, and triglycerides).
- Helps you understand what you need to do to lose weight.
Drawbacks
- Might not be sustainable long-term.
- Can increase the risk of nutrient deficiencies.
- May promote muscle loss or water loss.
- Might decrease immune function.
- Can slow down the metabolism.
List of Available Dietary 1200 Calorie Meal Plans For Free Download
Related: Feast On A Budget: 20 Cheap High-Calorie Foods For Weight Gain
Before we go further, here is a preview of all the simple 1200 calorie meal plan PDFs you can download for free in the article. Remember that each one comes with easy-to-follow recipes and grocery lists.
- 7 Day Balanced 1200 Calorie Meal Plan PDF
- 14 Day Balanced 1200 Calorie Meal Plan PDF
- 1200 Calorie 21 Day Fix Meal Plan PDF
- 30 Day Balanced 1200 Calorie Meal Plan PDF
- 1200 Calorie 50/30/20 Meal Plan PDF
- 1200 Calorie Meal Plan 40/30/30 PDF
- 1200 Calorie Meal Plan 40/40/20 PDF
- 1200 Calorie Meal Plan 35/35/30 PDF
- 1200 Calorie Meal Plan on a Budget PDF
7 Tips for Following the 1200 Calorie Meal Plan
Related: 2000 Calorie Meal Plan PDF
I understand that following a meal plan might seem scary or challenging. But it doesn’t have to be. You just need the right guidance to help you cruise through it.
Here are seven of the most important tips I offer my clients to help them achieve the best results and keep them on track with a low-calorie meal plan.
1. Start Meal Prepping
Meal prepping is going to be key when following a meal plan. It’s the biggest tip to set you up for success.
If the idea of cooking everything at once and eating it for days on end sounds unappealing to you, don’t worry. The truth is, meal prep can be adjusted to your preferences while still making healthy eating more convenient.
Some people like to prep just two or three days at a time. Others like to prep things like starches or veggies for faster daily use. Or maybe you just want to prepare snacks and lunches in advance. All of this works.
2. Know Which Foods To Eat
Foods with a high satiety level, such as proteins and fiber, will make a low-calorie diet easier to follow.
As a result, you’re less likely to be hungry all day, and can avoid snacking that throws off your results.
Make sure you are getting enough vegetables daily for those essential vitamins and minerals. Choose different vegetables to get different nutrients. Don’t always eat the same food; variety is key to preventing nutrient deficiencies.
3. Know Which Foods To Avoid
The foods you need to avoid are those with high caloric content. Processed foods such as cookies, pastries, cakes, chips, candies, and white bread won’t provide any satiety. They’ll also skyrocket your caloric intake.
Additionally, they are not very high in nutrients, making them a lousy option to include when following a low-calorie meal plan.
So, make sure you replace any processed carb for a higher-quality carb. For example, instead of white rice, switch to brown rice or quinoa.
4. Consider Intermittent Fasting
You don’t need to fast when following a low-calorie meal plan, but it can definitely help.
Intermittent fasting is when you have dedicated fasting hours, followed by a shorter eating window.
For example, there are 14/10 schedules (fasting for 14 hours followed by a 10-hour eating window) or 16/8 fasting (fasting for 16 hours with an eight-hour eating window).
Fasting can help reduce hunger and prevent feeling deprived when doing a low-calorie diet.
If you are going to try fasting, make sure you start slow. Don’t do a 16-hour fast if you are not used to it. Also, make sure to ask a health professional before you go so many hours without eating.
5. Choose the Right Exercise
A 1200 calorie meal plan might not be enough for highly active people. If you do very strenuous exercise, it might increase the risk of muscle loss or fainting in the middle of working out.
Ask a health professional how much and what type of exercise can you do when following a 1200 calorie meal plan.
As a recommendation, stick to light to moderate activity such as walking or yoga.
6. Drink Plenty of Water
Getting enough water throughout the day can help you stay hydrated and reduce hunger. According to studies, people who drank enough water before a meal helped reduce their caloric intake, allowing them to lose weight.
So, make sure you include a glass of water (or a couple of them) before any meal.
7. Get Enough Sleep and Control Stress
Sleep and stress are extremely important when trying to lose weight.
When you don’t get high-quality sleep or are under a lot of stress, it can affect your hunger hormones. It can increase hunger while reducing satiety, provoking you to eat more.
So, make sure you dedicate enough time to proper sleep and search for healthy stress management techniques.
Macro Calculator
Read More: 2300 Calorie Meal Plan PDF
While 1,200 calories can be ideal for small women who are light to moderately active, you’ll need to double-check if it’s appropriate for you.
If you are unsure how many calories you should be eating, a health professional can help. If this is not an option, a calorie and macro calculator can help.
We have one of the best calorie and macro calculators. It’s free to use and you only need to share a few details to get your results:
- Choose your training and nutrition experience: Beginner, moderate, or expert.
- Choose your tracking experience: Beginner, moderate, or expert.
- Tell us your age, weight, height, and body fat (optional).
- Choose your activity levels: Sedentary, lightly active, moderately active, heavily active, or athlete.
- Get your results via email.
7 Day Balanced 1200 Calorie Meal Plan
Related: 900 Calorie Meal Plan PDF
The first printable 1200 calorie meal plan is a 7 day balanced 1200 calorie meal plan. Here, you find a balanced macro breakdown with 50% carbs, 20% proteins, and 30% fats.
This is an ideal meal plan for those that don’t like to plan so many days ahead of time.
Monday
- Breakfast: Egyptian fava beans with tahini
- Lunch: Simple egg salad sandwich
- Snack: Ham and cheese pretzel box
- Dinner: Grilled vegetable and lentil salad
Tuesday
- Breakfast: Egyptian fava beans with tahini
- Lunch: Grilled vegetable and lentil salad
- Snack: Ham and cheese pretzel box
- Dinner: Roasted veggie pesto pasta
Wednesday
- Breakfast: Egyptian fava beans with tahini
- Lunch: Roasted veggie pesto pasta
- Snack: Ham and cheese pretzel box
- Dinner: Caprese Mason jar salad
Thursday
- Breakfast: Meal prep veggie bowls
- Lunch: Caprese Mason jar salad
- Snack: Creamy apple pie smoothie
- Dinner: Kale and millet egg bake
Friday
- Breakfast: Meal prep veggie bowls
- Lunch: Kale and millet egg bake
- Snack: Creamy apple pie smoothie
- Dinner: One pot snap pea and mackerel orzo
Saturday
- Breakfast: Overnight vanilla protein oats
- Lunch: One pot snap pea and mackerel orzo
- Snack: Creamy apple pie smoothie
- Dinner: Lentil chickpea salad
Sunday
- Breakfast: Overnight vanilla protein oats
- Lunch: Lentil chickpea salad
- Snack: Creamy apple pie smoothie
- Dinner: One pot spinach artichoke pasta
To get started, click on the following link to download all the recipes and grocery list for free:
7 Day Balanced 1200 Calorie Meal Plan PDF
14 Day Balanced 1200 Calorie Meal Plan
Related: 2200 Calorie Meal Plan PDF
My clients get the best results when they manage to plan several weeks in advance.
Next on the list, we have a 14 day balanced 1200 calorie meal plan. It has a macro breakdown of 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Peach cobbler smoothie
- Lunch: Slow cooker dill vegetable soup
- Snack: Chickpea fritters
- Dinner: Pork summer rolls with peanut sauce
Tuesday
- Breakfast: Peach cobbler smoothie
- Lunch: Pork summer rolls with peanut sauce
- Snack: Chickpea fritters
- Dinner: Buffalo chickpea wraps
Wednesday
- Breakfast: Peach cobbler smoothie
- Lunch: Buffalo chickpea wraps
- Snack: Chickpea fritters
- Dinner: Roasted tomato, lentil, and feta bowl
Thursday
- Breakfast: Peach and cottage cheese toast
- Lunch: Roasted tomato, lentil, and feta bowl
- Snack: Loaded tostadas
- Dinner: Marinated veggie salad
Friday
- Breakfast: Peach and cottage cheese toast
- Lunch: Marinated veggie salad
- Snack: Loaded tostadas
- Dinner: Yellow bean, potato, and turkey sausage casserole
Saturday
- Breakfast: Mocha overnight protein oats
- Lunch: Yellow bean, potato, and turkey sausage casserole
- Snack: Loaded tostadas
- Dinner: Lentil chickpea salad
Sunday
- Breakfast: Mocha overnight protein oats
- Lunch: Lentil chickpea salad
- Snack: Loaded tostadas
- Dinner: Sun dried tomato pesto pasta
The recipes are simply delicious! If you are excited to get started, click on the following link to download the full meal plan:
1200 Calorie 21 Day Fix Meal Plan
Related: 2500 Calorie Meal Plan PDF
If you get good results from a two-week meal plan, what type of results you might get when following one for three weeks?
I’ve done the hard task of creating a 21 day fix 1200 calorie meal plan. The only thing you need to do is click on the link to download the entire meal plan.
Just like the rest of the meal plans, this has a macro breakdown of 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Tropical breakfast bowl
- Lunch: Smashed chickpea salad with tahini sauce
- Snack: Blueberry cobblers smoothie
- Dinner: Thai cauliflower and sweet potato curry
Tuesday
- Breakfast: Tropical breakfast bowl
- Lunch: Thai cauliflower and sweet potato curry
- Snack: Blueberry cobblers smoothie
- Dinner: Sole and asparagus with brown rice
Wednesday
- Breakfast: Tropical breakfast bowl
- Lunch: Sole and asparagus with brown rice
- Snack: Blueberry cobblers smoothie
- Dinner: Swiss chard, lentil, and rice bowl
Thursday
- Breakfast: Cashew butter and jelly overnight oats
- Lunch: Swiss chard, lentil, and rice bowl
- Snack: Mango mint smoothie
- Dinner: Roasted sweet potato and Brussels sprouts salad
Friday
- Breakfast: Cashew butter and jelly overnight oats
- Lunch: Roasted sweet potato and Brussels sprouts salad
- Snack: Mango mint smoothie
- Dinner: Veggie and feta zucchini boats
Saturday
- Breakfast: Blueberry banana protein pancakes
- Lunch: Veggie and feta zucchini boats
- Snack: Mango mint smoothie
- Dinner: Quick Chana Masala
Sunday
- Breakfast: Cashew butter and jelly overnight oats
- Lunch: Quick Chana Masala
- Snack: Mango mint smoothie
- Dinner: Cheesy cauliflower and broccoli casserole
To get the best results with a 1200 calorie free meal plan click on the following link to download the recipes and the full grocery list:
- 21 Day Fix 1200 Calorie Meal Plan Week 1 PDF
- 21 Day Fix 1200 Calorie Meal Plan Week 2 PDF
- 21 Day Fix 1200 Calorie Meal Plan Week 3 PDF
30 Day Balanced 1200 Calorie Meal Plan
If you want to plan your meals for a month, you’ve come to the right place. Planning so far ahead may sound exhausting, but in this case, you only have to click a link.
I’ve made the ultimate 30 day balanced 1200 calorie meal plan to get you started toward your desired results.
The following meal plan has a macro distribution of 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Blueberry rhubarb ginger smoothie
- Lunch: Smashed chickpea salad with tahini sauce
- Snack: Peach cobbler smoothie
- Dinner: Spaghetti squash with spinach and chickpeas
Tuesday
- Breakfast: Blueberry rhubarb ginger smoothie
- Lunch: Spaghetti squash with spinach and chickpeas
- Snack: Peach cobbler smoothie
- Dinner: Hummus pasta
Wednesday
- Breakfast: Blueberry rhubarb ginger smoothie
- Lunch: Hummus pasta
- Snack: Peach cobbler smoothie
- Dinner: Cuba-style chickpea picadillo
Thursday
- Breakfast: Savory Quinoa porridge
- Lunch: Cuba-style chickpea picadillo
- Snack: Granola, yogurt, and berry snack box
- Dinner: Teriyaki tofu bowl
Friday
- Breakfast: Savory Quinoa porridge
- Lunch: Teriyaki tofu bowl
- Snack: Granola, yogurt, and berry snack box
- Dinner: Chicken soba noodle soup
Saturday
- Breakfast: Kale and millet egg bake
- Lunch: Chicken soba noodle soup
- Snack: Granola, yogurt, and berry snack box
- Dinner: Roasted red pepper and tomato lentil soup
Sunday
- Breakfast: Kale and millet egg bake
- Lunch: Roasted red pepper and tomato lentil soup
- Snack: Granola, yogurt, and berry snack box
- Dinner: Tofu veggie summer rolls
To start planning these delicious meals, click on the following link:
- 30 Day 1200 Calorie Meal Plan Week 1 PDF
- 30 Day 1200 Calorie Meal Plan Week 2 PDF
- 30 Day 1200 Calorie Meal Plan Week 3 PDF
- 30 Day 1200 Calorie Meal Plan Week 4 PDF
1200 Calorie 50/30/20 Meal Plan
As mentioned before, protein offers several advantages, especially if you are on a low-calorie diet. Since protein takes longer to digest, it can increase fullness levels, preventing you from giving into cravings.
So, adding more protein to the meal plan can help you stay on track. And, if you don’t want to sacrifice the carbs, this might be the appropriate meal plan for you.
The following meal plan has a macro breakdown of 50% carbs, 30% protein, and 20% fats.
Monday
- Breakfast: Kiwi green smoothie
- Lunch: Eggplant and zucchini pasta
- Snack: Hot chocolate smoothie
- Dinner: Grilled chicken tacos in mango sauce
Tuesday
- Breakfast: Kiwi green smoothie
- Lunch: Grilled chicken tacos in mango sauce
- Snack: Hot chocolate smoothie
- Dinner: Ethiopian lentil stew
Wednesday
- Breakfast: Kiwi green smoothie
- Lunch: Ethiopian lentil stew
- Snack: Hot chocolate smoothie
- Dinner: White bean chicken chili
Thursday
- Breakfast: Pineapple spinach smoothie
- Lunch: White bean chicken chili
- Snack: Yogurt and berries
- Dinner: Blackened chicken with rice and broccoli
Friday
- Breakfast: White bean chicken chili
- Lunch: Blackened chicken with rice and broccoli
- Snack: Yogurt and berries
- Dinner: One-pan cajun-spiced chicken with sweet potato
Saturday
- Breakfast: Protein cinnamon and apple oats
- Lunch: One-pan cajun-spiced chicken with sweet potato
- Snack: Yogurt and berries
- Dinner: Black bean chili
Sunday
- Breakfast: Protein cinnamon and apple oats
- Lunch: Black bean chili
- Snack: Yogurt and berries
- Dinner: Scallops, green beans, and mashed sweet potato
If you are ready to get started on this easy 1200 calorie meal plan, click on the following link:
1200 Calorie 50/30/20 Meal Plan PDF
1200 Calorie Meal Plan 40/30/30
If you find that having too many carbs is not good for your body type, or maybe you are not very active, a lower carb intake with a higher protein content can be the best option.
The following 1200 calorie meal plan and grocery list have a macro distribution of 40% carbs, 30% proteins, and 30% fats.
Monday
- Breakfast: Pomelo and cottage cheese
- Lunch: Roast beef tortilla wrap
- Snack: Raspberry zinger smoothie
- Dinner: Tuna and broccoli slaw burger
Tuesday
- Breakfast: Pomelo and cottage cheese
- Lunch: Tuna and broccoli slaw burger
- Snack: Raspberry zinger smoothie
- Dinner: Roasted red pepper, chicken and pesto wraps
Wednesday
- Breakfast: Pomelo and cottage cheese
- Lunch: Roasted red pepper, chicken and pesto wraps
- Snack: Raspberry zinger smoothie
- Dinner: Turkey quinoa swiss chard rolls
Thursday
- Breakfast: Mixed berry protein porridge
- Lunch: Turkey quinoa swiss chard rolls
- Snack: Tofu veggie summer rolls
- Dinner: Shrimp and onion fritters
Friday
- Breakfast: Mixed berry protein porridge
- Lunch: Shrimp and onion fritters
- Snack: Tofu veggie summer rolls
- Dinner: Balsamic cod and cauliflower mash
Saturday
- Breakfast: High protein peanut butter oatmeal
- Lunch: Balsamic cod and cauliflower mash
- Snack: Tofu veggie summer rolls
- Dinner: Spicy edamame fried cauliflower rice
Sunday
- Breakfast: High protein peanut butter oatmeal
- Lunch: Balsamic cod and cauliflower mash
- Snack: Tofu veggie summer rolls
- Dinner: Garlic butter baked cod and mushrooms
Which of the previous recipes are you going to cook first? Download the entire menu and grocery list at the following link:
1200 Calorie Meal Plan 40/30/30 PDF
1200 Calorie Meal Plan 40/40/20
A low-fat diet is ideal for people with certain medical conditions, such as heart disease or liver problems. While there is a higher protein content, you need to be careful which type you include since high-fat meats can affect the macro composition.
The following meal plan has a macro distribution of 40% carbs, 40% proteins, and 20% fats.
Keep in mind that a low-fat meal plan should be recommended by a health professional.
Monday
- Breakfast: Cottage cheese with mango
- Lunch: White bean chicken chili
- Snack: Cottage cheese with cherries
- Dinner: Turkey cabbage casserole
Tuesday
- Breakfast: Cottage cheese with mango
- Lunch: Turkey cabbage casserole
- Snack: Cottage cheese with cherries
- Dinner: One pan cajun spiced chicken with sweet potato
Wednesday
- Breakfast: Cottage cheese with mango
- Lunch: One pan cajun spiced chicken with sweet potato
- Snack: Cottage cheese with cherries
- Dinner: Pan fried shrimp, snap peas, and rice
Thursday
- Breakfast: Pomelo and cottage cheese
- Lunch: Pan fried shrimp, snap peas, and rice
- Snack: Berry banana smoothie
- Dinner: Hummus-crusted chicken with turmeric rice
Friday
- Breakfast: Pomelo and cottage cheese
- Lunch: Hummus-crusted chicken with turmeric rice
- Snack: Berry banana smoothie
- Dinner: Lemon chicken with rice and peas
Saturday
- Breakfast: Peach cherry smoothie
- Lunch: Lemon chicken with rice and peas
- Snack: Berry banana smoothie
- Dinner: Blended chicken and potato soup
Sunday
- Breakfast: Peach cherry smoothie
- Lunch: Blended chicken and potato soup
- Snack: Berry banana smoothie
- Dinner: Honey sesame chicken with peas and quinoa
To get all the delicious recipes and grocery list, click on the following link to get started:
1200 Calorie Meal Plan 40/40/20 PDF
1200 Calorie Meal Plan 35/35/30
Now, you might be thinking of following a low-carb meal plan. But if you don’t want to make a drastic change, this meal plan can help you gently adjust.
This 1200 calorie 7 day meal plan has a macro distribution of 35% carbs, 35% proteins, and 30% fats.
Monday
- Breakfast: Raspberry zinger smoothie
- Lunch: White bean chicken chili
- Snack: Cottage cheese and orange
- Dinner: Turkey cabbage casserole
Tuesday
- Breakfast: Raspberry zinger smoothie
- Lunch: Turkey cabbage casserole
- Snack: Cottage cheese and orange
- Dinner: One pan cajun spiced chicken with sweet potato
Wednesday
- Breakfast: Raspberry zinger smoothie
- Lunch: One pan cajun spiced chicken with sweet potato
- Snack: Cottage cheese and orange
- Dinner: Pan fried shrimp, snap peas and rice
Thursday
- Breakfast:
- Lunch: Pan fried shrimp, snap peas and rice
- Snack: Creamy blueberry smoothie
- Dinner: Hummus-crusted chicken with turmeric rice
Friday
- Breakfast: Strawberry blueberry smoothie
- Lunch: Hummus-crusted chicken with turmeric rice
- Snack: Creamy blueberry smoothie
- Dinner: Lemony chicken with rice and peas
Saturday
- Breakfast: Banana cinnamon smoothie
- Lunch: Lemony chicken with rice and peas
- Snack: Creamy blueberry smoothie
- Dinner: Blended chicken and potato soup
Sunday
- Breakfast: Banana cinnamon smoothie
- Lunch: Blended chicken and potato soup
- Snack: Creamy blueberry smoothie
- Dinner: Honey sesame chicken with peas and quinoa
If you are ready to take your results to the next level, click on the following link:
1200 Calorie Meal Plan 35/35/30 PDF
1200 Calorie Meal Plan On a Budget
A lot of people believe healthy eating is expensive. Plus, purchasing all of the food on a meal plan can increase your grocery bill.
But this doesn’t always have to be the case.
The following meal plan is a 1200 calorie meal plan for those on a budget.
Monday
- Breakfast: Oatmeal with blueberries and banana
- Lunch: Meal prep pasta and meat sauce
- Snack: Apple with peanut butter
- Dinner: Ground beef, broccoli and rice
Tuesday
- Breakfast: Oatmeal with blueberries and banana
- Lunch: Ground beef, broccoli, and rice
- Snack: Hard boiled eggs
- Dinner: Slow cooker black beans and rice
Wednesday
- Breakfast: Peanut butter banana oat smoothie
- Lunch: Meal prep pasta and meat sauce
- Snack: Apple with peanut butter
- Dinner: Slow cooker black beans and rice
Thursday
- Breakfast: Peanut butter banana oat smoothie
- Lunch: Slow cooker black beans and rice
- Snack: Hard boiled eggs
- Dinner: Lentils, rapini, and mashed potatoes
Friday
- Breakfast: Peanut butter banana oat smoothie
- Lunch: Lentils, rapini, and mashed potatoes
- Snack: Apple with peanut butter
- Dinner: Slow cooker black beans and rice
Saturday
- Breakfast: Oatmeal with blueberries and banana
- Lunch: Slow cooker black beans and rice
- Snack: Hard boiled eggs
- Dinner: Lentils, rapini, and mashed potatoes
Sunday
- Breakfast: Oatmeal with blueberries and banana
- Lunch: Lentils, rapini, and mashed potatoes
- Snack: Apple with peanut butter
- Dinner: Slow cooker black beans and rice
Ready to save time and money on a healthier lifestyle that still tastes great? Click below for your plan:
1200 Calorie Meal Plan on a Budget PDF
The Benefits of Meal Planning
It can’t be overstated – meal prep and planning will give you a huge edge in successfully sticking to a plan. Some of the biggest benefits include:
- Helps you save time and money. You won’t spend as much eating out if you already have your next meal ready. And with any degree of planning, it won’t take as long in the kitchen.
- Shopping for groceries is faster and easier. No more confusion over what ingredients you really need or pricey impulse buys. Stick to the list, and you’re good to go.
- Decreases stress. Are you new to nutrition, always second-guessing your choices? Not anymore. Pick your plan, start prepping, and you never have to worry about choosing the wrong foods.
- Helps you to stay on track with your portions. When you meal prep, use a food scale to portion out your food into individual containers. You may have never known your portions were too large, but with preparation, it’s easy to get under control.
Conclusion
We’ve reached the end of this series of 1200 calorie meal plans.
Keep in mind that eating 1200 calories per day might increase the risk of nutrient deficiency. While it is still acceptable to follow it for several weeks, take breaks to allow your metabolism to rest and get enough nutrients.
Remember to always ask a health professional to determine what is the right caloric intake you should have based on your age, height, weight, activity levels, and goals.
If you are unable to go to a health professional, use our calorie and macro calculator for a brief idea of your nutrient needs.
Which of the following meal plans did you download? Let us know in the comments.
Frequently Asked Questions
How much weight can I lose in a 1200 calorie diet?
It depends on your starting weight, but on average, you can lose one to two pounds per week. The recommended weekly weight loss is 0.5 to 1% of body weight. Losing more than this increases the risk of muscle and water loss.
Is a 1200 calorie diet realistic?
Yes, it can be a good caloric restriction for certain women. Men likely should not be following a 1200 calorie meal plan since it can increase the risk of muscle loss and nutrient deficiencies. If you are unsure how many calories you need, consult a health professional.
Will I lose weight eating 1200 calories a day?
It depends on your maintenance calories. To lose weight, you need to be in a caloric deficit (eating fewer calories than the body needs). Many women have a maintenance requirement of 1,800 to 2,000 calories. So, eating 1,200 calories a day can help many women lose weight.
What can I eat in a day to be 1200 calories?
Fiber and protein are essential to keep satiety levels high. The rest of the food depends on the macro distribution you need. If you are unsure, ask a health professional or use our calorie and macro calculator.
What is Dr Nowzaradan’s 1200 calorie diet plan?
Dr. Now Diet is a low-carb and low-calorie meal plan intended for weight loss. Typically, you eat only two or three meals per day. The main foods you eat are high in protein and fiber while reducing sugars and fats.
