1,200 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight loss as a primary goal, 1,200 calories falls on the lower end of a total caloric intake for what may be needed to reach this goal.

But what does a 1,200 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 1,200 calorie diet, as well as provide you with a printable 1,200 calorie diet plan.

Please note: This is just a day’s example of a 1,200 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 1,200 calorie diet?

If you’re focused on losing weight, a diet that aims for an average of 1,200 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 1,200 Calories a Day Healthy?

A well-planned 1,200 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a low level of activity.

If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.

Realized that perhaps you need to be eating more calories? Try one of these free meal plans:

1,300 Calorie Meal Plan
1,400 Calorie Meal Plan
1,500 Calorie Meal Plan

Printable 1,200 Calorie Meal Plan

We have created a printable version of a 1,200 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 1,200 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 1,200 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie deficit necessary in promoting weight loss. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 1,200 calorie meal plan:

Provides 1,200 kcal, 77g Protein (25%), 138g Carbs (45%), 45g Fat (30%) per day.


Chocolate Peanut Butter Delight Smoothie

Calories and Macros

352 Calories
24.8g Protein (26%)
37.4g Carbohydrates (39%)
15g Fat (35%)


1 Banana
1 tbsp Cocoa Powder
20 grams Peanut Butter (smooth)
250ml Almond Milk
20 grams Chocolate Whey Protein (80%)


Ideally, use a chilled or even a frozen banana for this awesome chocolatey nutty surprise. 

Step 1: Place all ingredients into your blender companion and securely fasten the lid. 

Step 2: Blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for a treat that ignites your taste buds and boosts your health!


Simple Spicy Turkey, Broccoli, and Rice Meal Prep!

Calories and Macros

344 Calories
25.5g Protein (29%)
43.5g Carbohydrates (50%)
8.2g Fat (21%)


50 grams Brown Rice
85 grams Turkey Breast
1/4 tsp Brown Sugar
1/4 tsp Paprika
1 tsp Olive Oil
1/4 tsp Cumin Powder
1/4 tsp Chili Powder
60 grams Broccoli


Simply multiply all ingredients if you wish to bulk cook!

Step 1: Start out by placing your rice in a saucepan to cook over a medium heat with 1 part rice to 2 parts water. 

Step 2: Allow to gently simmer for about 15-20 minutes until all of the water has been absorbed. 

Step 3: In the meantime, take out a bowl and combine the turkey breast with the brown sugar, paprika, cumin, chilli powder, salt, and pepper. 

Step 4: Take out your most loved frying pan or skillet and bring to heat over a medium-high temperature. 

Step 5: Add the olive oil and then the turkey to this desirable pan and cook for around 5 minutes per side. 

Step 6: Once the turkey has developed a nice browning colour on both sides, turn off the heat and allow the turkey to rest for a further 5 minutes. 

Step 7: While the turkey is taking it easy, bring a pot to boil over a high heat and add the broccoli florets. Allow to blanch for 1 minute. Then drain.

Step 8: Slice the turkey into bite size pieces and (if meal prepping) then pull out your meal prep containers. Divide the portions evenly among your meal prep containers.

Step 9: If meal prepping – cover and refrigerate for up to 4 days. To serve, reheat in the microwave on a high setting for 2 minutes (adding spicy sauce is a treat!).

You’re all set!


Creamy Chicken Pasta

Calories and Macros

356 Calories
23.2g Protein (25%)
42.4g Carbohydrates (46%)
11.7g Fat (29%)


1 tsp Olive Oil
1/4 Red Onion
50 grams Chicken Breast
75ml Chicken Stock
1/2 tsp Garlic Powder
20 grams Spinach
1/2 tsp Dried Oregano
30 grams Tagliatelle Pasta
10 grams Basil Leaves
30ml Milk (1%)
10 grams Cream Cheese


Step 1: Heat the olive oil in a medium pot over medium heat.

Step 2: Chop the onion, add it to that lovely little pot, and let it cook for 3-4 minutes or until it has softened or becomes transparent.

Step 3: Chop the chicken into cubes and throw it in along with the onion to cook for about 5-8 minutes or until it’s browned. 

Step 4: While the party in the pot is going on, dice the tomatoes and then pour into the party pot with the milk, cream cheese, chicken stock, oregano, garlic powder, salt and ground black pepper. Let it boil gently. 

Step 5: Then, add the tagliatelle pasta and spinach. Let it cook for 5 – 10 minutes or until the spinach has wilted and the tagliatelle has cooked through, then remove from the heat, add the fresh basil and stir!

Step 6: Serve up with some fresh parsley and a smile!

Snack 1

Walnut Snack (15 grams)

For brain health!

Calories and Macros

98 Calories
2.3g Protein (9%)
2.1g Carbohydrates (8%)
9.8g Fat (84%)

Snack 2

Cherries (80 grams)

Nobody’s getting tired of these!

Calories and Macros

50 Calories
0.8 Protein (6%)
12.8g Carbohydrates (91%)
0.2g Fat (3%)

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