1200 Calorie Meal Plan: Full 7-Day Menu (+ Protein Per Day)

1200 kcal is the floor most dietitians won't go below — it works for smaller, less active people, but the trick is making every calorie carry protein and volume. Here's a 7-day plan that does it.

Quick Facts

• Calories: ~1200/day · Protein: ~90–100 g/day
• Who it suits: smaller frames, low activity, short-term kick-start (2–4 weeks)
• Not for: men over ~85 kg, highly active people — your deficit will be too steep

The 7-Day Menu

Every day follows the same skeleton — swap flavors, not structure:

• Breakfast (~300 kcal): Greek yogurt (200 g) with berries + 15 g granola · or 2-egg omelet with spinach and one slice of toast
• Lunch (~400 kcal): grilled chicken breast (120 g) + big salad with 1 tsp olive oil + small potato or 100 g rice
• Dinner (~400 kcal): baked white fish or lean beef (120 g) + roasted vegetables + 100 g quinoa or buckwheat
• Snack (~100 kcal): protein shake, cottage cheese (100 g), or an apple with 10 g peanut butter

Rotate mains across the week: chicken → turkey → fish → lean beef → shrimp → tofu. Keep the plate structure identical and the plan stays at 1200 kcal without daily recounting.

How to Not Be Hungry on 1200 kcal

• 🥗 Front-load volume: a 300-g salad costs almost nothing calorie-wise
• 🍗 Keep protein ≥ 90 g — it's what keeps hunger quiet between meals
• 💧 A glass of water before each meal genuinely reduces portion size
• ☕ Black coffee and tea are free — sweet drinks are not

Track It Without Obsessing

Fixed plans work only if you can see when reality deviates (restaurant lunch, bigger portions). Kcalibra logs each meal by photo in seconds and shows how the day's total actually lands — so one off-plan meal doesn't silently erase the week.

Free to start. No app install, no credit card.

Also read: Calorie Deficit Explained · High-Protein Meal Prep