1200-Calorie Meal Plan: Full Day Menu
Three 1,200-calorie menus with high protein (about 90 g) to keep hunger and muscle loss in check. It is a very restrictive diet: use it for a short time and ideally with professional guidance.
The numbers
- Calories
- 1,190 kcal
- Protein
- 90 g
- Carbohydrates
- 111 g
- Fat
- 45 g
- Fibre
- 18 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Petite, lightly active women who need a larger deficit for a short period, with professional guidance.
How to follow it
- Build every meal around protein and vegetables — they are what keeps you full on so few calories.
- Drink 2–3 litres of water a day and season freely (herbs, lemon, garlic).
- If you feel dizzy, weak or your training drops, move up to 1,400–1,500 kcal.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Egg whites200 g · 6 pcs
- Tuna canned in water (drained)140 g
- Chicken breast (grilled)100 g
- Lean ground beef 90/10 (cooked)100 g
- Pork tenderloin (roasted)90 g
- Shredded chicken (cooked)90 g
- Chicken drumstick (skinless, roasted)90 g
Dairy
- Cottage cheese (2% fat)180 g
- Skim milk150 ml
- Greek yogurt (plain, nonfat)100 g
Grains, bread and cereals
- White rice (cooked)160 g
- Rolled oats (dry)60 g
- Granola40 g
- Whole-wheat bread30 g
Vegetables and roots
- Sweet potato (baked)290 g
- Broccoli (steamed)240 g
- Tomato120 g
- Carrot120 g
- Pumpkin / squash (baked)120 g
- Zucchini (cooked)120 g
Fruit
- Cantaloupe melon230 g
- Watermelon200 g
- Apple140 g · 1 pcs
- Avocado100 g
- Banana90 g · 1 pcs
Pantry
- Olive oil60 g
- Peanuts (dry-roasted)20 g
- Butter10 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (woman, 32, 165 cm, 70 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
Does a 1,200-calorie diet work fast?
For most people 1,200 kcal is a big deficit and weight drops quickly at first, but it is hard to sustain and raises the risk of losing muscle. A moderate deficit (300–500 kcal below your expenditure) usually lasts better.
Can men follow a 1,200-calorie diet?
It is not recommended. For adult men, 1,200 kcal is below resting expenditure in most cases. Work out your needs with the calorie calculator and use a moderate deficit.
What are the macros of this diet?
On average 1,190 kcal a day, with 90 g of protein, 111 g of carbs, 45 g of fat and 18 g of fibre.
How many meals does this menu have?
4 meals a day: breakfast, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
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