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 (1175cals, 105g protein, 79g net carbs, 41g fat 17g fiber per day) cannot be customized.
Day 1
1200cals, 103g protein, 90g net carbs, 40g fat 16g fiber per day
1 bar(s) (119cal, 3p, 15c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 can(s) (247cal, 18p, 23c, 7f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1 1/3 serving(s) (443cal, 53p, 26c, 11f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
Day 2
1175cals, 101g protein, 63g net carbs, 48g fat 24g fiber per day
1 bar(s) (119cal, 3p, 15c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2 serving(s) (369cal, 18p, 39c, 9f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
10 2/3 oz (395cal, 68p, 2c, 13f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 3
1150cals, 119g protein, 67g net carbs, 40g fat 16g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
4 oz (190cal, 27p, 6c, 6f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1 serving(s) (183cal, 3p, 36c, 0f)
10 2/3 oz (395cal, 68p, 2c, 13f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 4
1175cals, 122g protein, 68g net carbs, 38g fat 18g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
4 oz (190cal, 27p, 6c, 6f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 5
1200cals, 99g protein, 91g net carbs, 42g fat 18g fiber per day
1 sandwich(es) (337cal, 26p, 33c, 8f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2 skewer(s) (307cal, 52p, 6c, 8f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 6
1175cals, 98g protein, 105g net carbs, 32g fat 16g fiber per day
1 wrap(s) (345cal, 28p, 38c, 8f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2 skewer(s) (307cal, 52p, 6c, 8f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 7
1175cals, 96g protein, 70g net carbs, 50g fat 12g fiber per day
1 wrap(s) (345cal, 28p, 38c, 8f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
Grocery List (45 items)
Fats and Oils
Olive oil
1 oz (32mL)
Salad dressing
2 1/2 tbsp (38mL)
Oil
1 oz (35mL)
Ranch dressing
2 tbsp (30mL)
Pork Products
Pork tenderloin, raw
1 1/2 lbs (680g)
Spices and Herbs
Black pepper
1/2 g (1g)
Salt
1/8 oz (2g)
Paprika
1 1/2 dash (0g)
Lemon pepper
4 tsp (9g)
Rosemary, dried
4 dash (1g)
Balsamic vinegar
2 tsp (10mL)
Dried dill weed
4 dash (1g)
Vegetables and Vegetable Products
Frozen broccoli
26 oz (732g)
Sweet potatoes
4 2/3 sweetpotato, 5" long (980g)
Tomatoes
2 1/4 medium whole (2-3/5" dia) (271g)
Frozen mixed veggies
1/2 10oz package (142g)
Kale leaves
3 cup, chopped (120g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Onion
4 slices, thin (36g)
Other
Mixed greens
1 3/4 cup (53g)
Teriyaki sauce
6 tbsp (91mL)
Skewer(s)
4 skewer(s) (4g)
Tzatziki
1/2 cup(s) (112g)
Coleslaw mix
1/2 cup (45g)
Ranch dressing mix
1/4 packet (1 oz) (7g)
Snacks
Small granola bar
2 bar (50g)
Dairy and Egg Products
Eggs
12 large (600g)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Feta cheese
2 tbsp (19g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Mixed nuts
2 tbsp (17g)
Sweets
Honey
1 tbsp (21g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Pesto sauce
3 tbsp (48g)
Frank's red hot sauce
2 tsp (10mL)
Legumes and Legume Products
Chickpeas, canned
1/2 can (224g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1344g)
Beverages
Water
6 tbsp (90mL)
Fruits and Fruit Juices
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Grapes
3 3/4 cup (345g)
Sausages and Luncheon Meats
Turkey cold cuts
3 oz (85g)
Chicken cold cuts
1/2 lbs (227g)
Baked Products
Bread
2 slice(s) (64g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
dinner prep - 1 days
1. Pork-broccoli-sweet potato bowl
443cal, 53p, 26c, 11f (per meal)
1/2 tbsp (7mL)
1/2 lbs (227g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1/3 package (95g)
2/3 sweetpotato, 5" long (140g)
1 1/3 dash (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3
Take the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
6
Prepare the broccoli according to the instructions on its packaging.
7
Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Simple mixed greens and tomato salad
38cal, 1p, 3c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
3. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
247cal, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
2. Cottage cheese & honey
187cal, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Teriyaki chickpea stir fry
369cal, 18p, 39c, 9f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
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 chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Simple mixed greens and tomato salad
38cal, 1p, 3c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
395cal, 68p, 2c, 13f (per meal)
4 tsp (9g)
2 tsp (10mL)
1 1/3 lbs (597g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1 tbsp (15mL)
3 cup (273g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Teriyaki chicken
190cal, 27p, 6c, 7f (per meal)
4 tbsp (60mL)
1/2 tbsp (8mL)
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. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
203cal, 15p, 7c, 12f (per meal)
1 cup, chopped (40g)
2 large (100g)
1/2 cup, chopped (90g)
2 dash (0g)
1 tsp (5mL)
3 tbsp (45mL)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Basic chicken breast
423cal, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.67x. 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. Broccoli
87cal, 8p, 6c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Pesto scrambled eggs
198cal, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
lunch prep - 1 days
1. Mediterranean turkey sandwich
337cal, 26p, 33c, 8f (per meal)
1/4 cucumber (8-1/4") (75g)
2 tbsp (19g)
3 oz (85g)
2 slice(s), thick/large (1/2" thick) (54g)
4 slices, thin (36g)
4 tbsp (8g)
2 slice(s) (64g)
1
Build sandwich by layering all ingredients inside of the bread. Serve.
dinner prep - 2 days
1. Pork souvlaki & tzatziki
307cal, 52p, 6c, 8f (per meal)
4 skewer(s) (4g)
1 gram (1mL)
1/2 cup(s) (112g)
4 dash (1g)
1 lbs (454g)
1
Season cubed pork with dill and salt/pepper to taste. Assemble the pork evenly on the skewers.
2
Heat a large skillet over medium-high heat and add the oil. Add the skewers and cook for 3-4 minutes on each side or until done.
3
Serve skewers with tzatziki.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
lunch prep - 2 days
1. Buffalo deli chicken wrap
345cal, 28p, 38c, 8f (per meal)
1 tsp (5mL)
4 tbsp (23g)
1 tbsp (18g)
4 oz (113g)
1 tortilla (approx 10" dia) (72g)
1
Mix greek yogurt and Frank's red hot sauce in a small bowl. Set aside.
2
Top tortilla with chicken and coleslaw mix and then drizzle yogurt mixture on top.
3
Wrap up and serve.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Ranch chicken
461cal, 51p, 5c, 26f (per meal)
1/4 packet (1 oz) (7g)
1/2 tbsp (8mL)
1/2 lbs (224g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Broccoli
29cal, 3p, 2c, 0f (per meal)
1 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.