1200 calorie macro meal plan
In just a few clicks, generate your own 1200 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1200cal, 102g protein, 65g net carbs, 52g fat, 16g fiber per day) cannot be customized.
Day 1
1250cal, 96g protein, 52g net carbs, 63g fat, 20g fiber
1/2 serving(s) (282cal, 14p, 13c, 14f)
1 burger(s) (399cal, 37p, 28c, 15f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
2 stick(s) (165cal, 13p, 3c, 11f)
Day 2
1200cal, 93g protein, 66g net carbs, 53g fat, 20g fiber
1/2 serving(s) (282cal, 14p, 13c, 14f)
1 burger(s) (399cal, 37p, 28c, 15f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
6 oz (300cal, 40p, 4c, 12f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
Day 3
1150cal, 91g protein, 75g net carbs, 47g fat, 19g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
1 cucumber (60cal, 3p, 10c, 0f)
6 oz (300cal, 40p, 4c, 12f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
Day 4
1175cal, 111g protein, 77g net carbs, 41g fat, 15g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
1 cucumber (60cal, 3p, 10c, 0f)
Day 5
1250cal, 107g protein, 53g net carbs, 60g fat, 14g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
1 egg(s) (80cal, 6p, 0c, 6f)
3/4 serving(s) (356cal, 45p, 6c, 16f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
8 meatballs (365cal, 42p, 4c, 20f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 6
1250cal, 104g protein, 70g net carbs, 54g fat, 14g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
1 egg(s) (80cal, 6p, 0c, 6f)
3/4 serving(s) (356cal, 45p, 6c, 16f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/2 serving(s) (241cal, 29p, 21c, 4f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
Day 7
1175cal, 109g protein, 63g net carbs, 48g fat, 13g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 serving(s) (241cal, 29p, 21c, 4f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
Grocery List (47 items)
Spices and Herbs
Black pepper
1 1/4 g (1g)
Salt
1/3 oz (10g)
Ground cumin
1/2 tsp (1g)
Chili powder
2 1/2 tsp (7g)
Fresh basil
12 leaves (6g)
Garlic powder
2 1/4 g (2g)
Oregano, dried
5 dash, leaves (1g)
Onion powder
5 dash (1g)
Fats and Oils
Olive oil
3/4 oz (23mL)
Oil
2 oz (55mL)
Mayonnaise
2 1/4 tbsp (34mL)
Vegetables and Vegetable Products
Garlic
1/2 clove(s) (2g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (444g)
Cucumber
2 1/3 cucumber (8-1/4") (708g)
Onion
1 medium (2-1/2" dia) (98g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Eggplant
2 1 inch (2.5 cm) slice(s) (120g)
Fresh spinach
3/8 cup(s) (11g)
Raw celery
1 1/2 stalk, small (5" long) (26g)
Fresh parsley
1 1/3 sprigs (1g)
Other
Italian seasoning
1/4 tbsp (3g)
Teriyaki sauce
4 oz (90mL)
Mixed greens
2 1/4 cup (68g)
Guacamole, store-bought
6 tbsp (93g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Bread
1/2 lbs (224g)
Naan bread
1 piece (90g)
Beef Products
Ground beef (93% lean)
3/4 lbs (340g)
Dairy and Egg Products
String cheese
2 stick (56g)
Eggs
7 large (350g)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Nonfat greek yogurt, plain
1 container (161g)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (327g)
Lime juice
1/2 fl oz (16mL)
Green olives
12 large (53g)
Lemon juice
1/2 tsp (3mL)
Finfish and Shellfish Products
Canned tuna
1 3/4 can (301g)
Soups, Sauces, and Gravies
Salsa
3 tbsp (54g)
Frank's red hot sauce
1/4 cup (68mL)
Legumes and Legume Products
Black beans
1/2 can(s) (220g)
Lentils, raw
2 tbsp (24g)
Refried beans
3/4 cup (182g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1352g)
Ground turkey, raw
6 1/2 oz (181g)
Beverages
Water
1/2 cup(s) (119mL)
Nut and Seed Products
Sunflower kernels
2 2/3 oz (76g)
Cereal Grains and Pasta
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
lunch prep - 2 days
1. Teriyaki burgers
400 cals, 37p, 28c, 15f (per meal)
1/2 tsp (3mL)
2 bun(s) (102g)
2 tbsp (30mL)
8 slices (56g)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.
2. Sauteed garlic & herb tomatoes
65 cals, 1p, 3c, 5f (per meal)
1/2 dash, ground (0g)
3/4 tbsp (11mL)
1/2 clove(s) (2g)
1/2 pint, cherry tomatoes (149g)
1/4 tbsp (3g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
dinner prep - 1 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
3/4 cup (23g)
1/6 small (13g)
3/4 can (129g)
3 tbsp, chopped (34g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
breakfast prep - 2 days
1. Mexican scrambled eggs
280 cals, 15p, 13c, 14f (per meal)
1/2 tsp (3mL)
3 tbsp (54g)
1/2 avocado(s) (101g)
2 dash (1g)
4 dash (1g)
1/2 can(s) (220g)
2 large (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add beans and spices to a small saucepan or skillet and cook over low heat, until heated through. Set aside.
2
Meanwhile, scramble eggs with a fork in a small bowl. Heat oil in a small skillet over low heat. Pour in eggs and once they start to set, scramble. Cook until firm.
3
Arrange spiced beans, egg, avocado, and salsa on a plate. Season with a pinch of salt/pepper. Serve.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 2 days
1. Avocado tuna salad sandwich
370 cals, 28p, 25c, 14f (per meal)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (172g)
4 slice (128g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place mixture in between bread slices and serve.
2. Cucumber slices
60 cals, 3p, 10c, 0f (per meal)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
breakfast prep - 2 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
dinner prep - 1 days
1. Teriyaki chicken
380 cals, 55p, 11c, 13f (per meal)
1/2 tbsp (8mL)
4 tbsp (60mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 1 days
1. Turkey meatballs
365 cals, 42p, 4c, 20f (per meal)
5 dash (4g)
1 tsp (6mL)
5 dash, leaves (1g)
5 dash (2g)
5 dash (1g)
3 tbsp (56g)
6 1/2 oz (181g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the ground turkey, onion powder, garlic powder, oregano, and salt with your hands until well incorporated. Form into small meatballs (use the number of meatballs listed in the recipes serving details).
2
Heat oil in a large skillet over medium heat. Add meatballs and cook, turning gently, until all sides are browned and the meatballs are cooked through.
3
Serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 3 days
1. Southwest avocado toast
195 cals, 8p, 18c, 7f (per meal)
1/8 cup(s) (4g)
4 tbsp (61g)
2 tbsp (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
lunch prep - 2 days
1. Buffalo chicken salad
355 cals, 45p, 6c, 16f (per meal)
2 1/4 tbsp (34mL)
6 tbsp, chopped (60g)
1/4 cup (68mL)
6 tbsp (105g)
1 1/2 stalk, small (5" long) (26g)
3/4 lbs (340g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
dinner prep - 2 days
1. Spiced chicken tabbouleh bowl
240 cals, 29p, 21c, 4f (per meal)
1/2 lbs (224g)
1/3 box (5.8 oz) (55g)
1/6 tsp (1mL)
1/3 tsp (1g)
1/6 cucumber (8-1/4") (50g)
1/3 roma tomato (27g)
1 1/3 sprigs (1g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Coat chicken with oil, cumin and a dash of salt. Place in a skillet over medium heat and cook until chicken is cooked through. Set aside.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Chop the chicken.
4
Assemble bowl with couscous, chicken, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
lunch prep - 1 days
1. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Couscous
100 cals, 4p, 20c, 0f (per meal)
1/6 box (5.8 oz) (27g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.