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

Generate 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: Sample plan

This sample plan (1225cal, 103g protein, 47g net carbs, 61g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Avocado, boiled eggs
Simple chicken breast, simple sauteed spinach
Avocado tuna salad, yogurt and cucumber , apple
Tue
Wed
Thu
Sunflower seeds, peach, cottage cheese and pineapple
Indian chicken wings
Avocado, apple, chicken salad, milk
Fri
Sat
Bbq chicken stuffed sweet potatoes, olive oil drizzled broccoli
Curried pork chops, simple sauteed spinach, milk
Poultry Products
Boneless skinless chicken breast, raw
2 1/4 lb (1039g)
Chicken wings, with skin, raw
1 1/3 lb (605g)
Spices and Herbs
Salt
3/4 oz (23g)
Black pepper
1/5 oz (6g)
Garlic powder
1/4 tbsp (2g)
Curry powder
1/2 oz (13g)
Fats and Oils
Olive oil
3 oz (98mL)
Oil
1 tsp (5mL)
Vegetables and Vegetable Products
Garlic
2 1/4 clove (7g)
Fresh spinach
18 cup(s) (540g)
Onion
3/8 small (26g)
Tomatoes
6 tbsp, chopped (68g)
Cucumber
2 1/4 cucumber (8-1/4") (677g)
Raw celery
3 tbsp chopped (19g)
Frozen broccoli
3 1/2 cup (319g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (603g)
Lime juice
1 tbsp (15mL)
Apples
3 3/4 medium (3" dia) (683g)
Lemon juice
1/2 tbsp (8mL)
Canned pineapple
1/2 cup, chunks (91g)
Peach
3 medium (2-2/3" dia) (450g)
Other
Mixed greens
1 1/2 cup (45g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (~6 oz) (258g)
Dairy and Egg Products
Lowfat greek yogurt
2 1/4 cup (630g)
Eggs
6 medium (264g)
Whole milk
2 cup (480mL)
Lowfat cottage cheese
2 cup (452g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Pork Products
Pork chop, bone-in
1/2 chop (89g)
Soups, Sauces, and Gravies
Barbecue sauce
4 tsp (24g)
lunch prep - 3 days
1. Simple chicken breast
320 cals, 51p, 1c, 13f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 1/2 lb (672g)
  • Salt
    1/2 tbsp (9g)
  • Black pepper
    1/2 tbsp, ground (3g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Garlic powder
    3 dash (1g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    First, rub the chicken with olive oil and seasonings. 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.
    13
    ALL
    14
    Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
    2. Simple sauteed spinach
    100 cals, 4p, 2c, 7f (per meal)
  • Garlic, diced
    1 1/2 clove (5g)
  • Black pepper
    3 dash, ground (1g)
  • Salt
    3 dash (2g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Fresh spinach
    12 cup(s) (360g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat the oil in the pan over medium heat.
    2
    Add the garlic and sauté for a minute or two until fragrant.
    3
    Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
    4
    Serve.
    dinner prep - 3 days
    1. Avocado tuna salad
    220 cals, 20p, 3c, 12f (per meal)
  • Avocados
    3/4 avocado(s) (151g)
  • Lime juice
    1/2 tbsp (8mL)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 1/2 dash (0g)
  • Mixed greens
    1 1/2 cup (45g)
  • Onion, minced
    3/8 small (26g)
  • Canned tuna
    1 1/2 can (~6 oz) (258g)
  • Tomatoes
    6 tbsp, chopped (68g)
  • Recipe has been scaled from original by 1.5x. 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.
    2. Yogurt and cucumber
    195 cals, 22p, 15c, 4f (per meal)
  • Cucumber
    2 1/4 cucumber (8-1/4") (677g)
  • Lowfat greek yogurt
    2 1/4 cup (630g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.
    3. Apple
    105 cals, 1p, 21c, 0f (per meal)
  • ,
  • Apples
    1 medium (3" dia) (182g)
  • breakfast prep - 3 days
    1. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Open the avocado and scoop out the flesh.
    2
    Sprinkle with lemon or lime juice as desired.
    3
    Serve and eat.
    2. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    6 medium (264g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    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 - 2 days
    1. Indian chicken wings
    440 cals, 39p, 0c, 30f (per meal)
  • ,
  • Oil
    1 tsp (5mL)
  • Chicken wings, with skin, raw
    1 1/3 lb (605g)
  • Salt
    1 1/3 tsp (8g)
  • Curry powder
    2 tbsp (13g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 450F (230C).
    2
    Grease a large baking tray with the oil of your choice.
    3
    Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
    4
    Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).
    5
    Serve.
    dinner prep - 2 days
    1. Avocado, apple, chicken salad
    410 cals, 31p, 10c, 25f (per meal)
  • Avocados, chopped
    3/4 avocado(s) (151g)
  • Apples, finely chopped
    3/4 medium (3" dia) (137g)
  • Raw celery
    3 tbsp chopped (19g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Garlic powder
    3 dash (1g)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Lime juice
    1/2 tbsp (8mL)
  • Boneless skinless chicken breast, raw, cubed
    9 oz (255g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Cube the chicken and season with salt and pepper.
    2
    Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
    3
    While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
    4
    Combine all ingredients in a large bowl and toss to coat.
    5
    Serve.
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • breakfast prep - 3 days
    1. Sunflower seeds
    90 cals, 4p, 1c, 7f (per meal)
  • Sunflower kernels
    1 1/2 oz (43g)
  • 2. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • 3. Cottage cheese and pineapple
    125 cals, 19p, 8c, 2f (per meal)
  • Lowfat cottage cheese
    2 cup (452g)
  • Canned pineapple, drained
    1/2 cup, chunks (91g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    dinner prep - 1 days
    1. Curried pork chops
    120 cals, 20p, 0c, 5f (per meal)
  • Pork chop, bone-in
    1/2 chop (89g)
  • Curry powder
    1 dash (0g)
  • Olive oil
    1/4 tsp (1mL)
  • Salt
    1/2 dash (0g)
  • Black pepper
    1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    2. Simple sauteed spinach
    150 cals, 5p, 4c, 11f (per meal)
  • Garlic, diced
    3/4 clove (2g)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Salt
    1 1/2 dash (1g)
  • Olive oil
    3/4 tbsp (11mL)
  • Fresh spinach
    6 cup(s) (180g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Heat the oil in the pan over medium heat.
    2
    Add the garlic and sauté for a minute or two until fragrant.
    3
    Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
    4
    Serve.
    3. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • Whole milk
    1 cup (240mL)
  • lunch prep - 1 days
    1. Bbq chicken stuffed sweet potatoes
    260 cals, 27p, 28c, 3f (per meal)
  • Sweet potatoes, halved
    1/2 sweetpotato, 5" long (105g)
  • Barbecue sauce
    4 tsp (24g)
  • Boneless skinless chicken breast, raw
    1/4 lb (112g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
    2
    Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
    3
    Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
    4
    Bake until soft, about 35 minutes.
    5
    In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
    6
    Top each potato with equal spoonfuls of chicken.
    7
    Serve.
    2. Olive oil drizzled broccoli
    245 cals, 10p, 7c, 16f (per meal)
  • Black pepper
    1/4 tsp (0g)
  • Salt
    1/4 tsp (1g)
  • Frozen broccoli
    3 1/2 cup (319g)
  • Olive oil
    3 1/2 tsp (18mL)
  • Recipe has been scaled from original by 1.75x. 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.
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