1200 calorie meal plan to lose fat/weight

In just a few clicks, generate your own 1200 calorie meal plan to lose fat/weight 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, 126g protein, 79g net carbs, 39g fat, 15g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Large granola bar, cottage cheese and pineapple
Shrimp-broccoli-rice bowl
Chunky canned soup (non-creamy), yogurt and cucumber
Tue
Wed
Simple cobb salad, cottage cheese with almonds and cinnamon
Thu
Tuna cucumber bites, strawberries
Shrimp and vegetable stir fry
Fri
Sat
Pan fried tilapia, broccoli
Avocado tuna salad, lowfat greek yogurt
Spices and Herbs
Black pepper
3/16 oz (5g)
Salt
1/3 oz (10g)
Cinnamon
4 dash (1g)
Finfish and Shellfish Products
Shrimp, raw
2 3/4 lb (1249g)
Canned tuna
2 3/4 can (~6 oz) (462g)
Tilapia, raw
3/4 lb (336g)
Vegetables and Vegetable Products
Frozen broccoli
32 oz (912g)
Cucumber
2 1/2 cucumber (8-1/4") (790g)
Romaine lettuce
6 3/4 cup shredded (317g)
Tomatoes
1 medium whole (2-3/5" dia) (118g)
Carrots
3 medium (183g)
Onion
3/16 small (13g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/4 pouch (~5.6 oz) (198g)
Fats and Oils
Olive oil
2 1/4 tbsp (34mL)
Balsamic vinaigrette
1/4 cup (67mL)
Oil
1 tbsp (15mL)
Dairy and Egg Products
Lowfat greek yogurt
1 1/2 cup (420g)
Lowfat cottage cheese
3 1/2 cup (791g)
Eggs
2 1/4 medium (99g)
Blue cheese
1/2 cup, crumbled, not packed (76g)
Lowfat flavored greek yogurt
1 (5.3 oz) container(s) (150g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Fruits and Fruit Juices
Canned pineapple
6 tbsp, chunks (68g)
Strawberries
3 cup, whole (432g)
Avocados
3/8 avocado(s) (75g)
Lime juice
1/4 tbsp (4mL)
Snacks
Large granola bar
3 bar (111g)
Sausages and Luncheon Meats
Ham cold cuts
6 3/4 oz (191g)
Nut and Seed Products
Almond butter
2 tbsp (32g)
Almonds
12 almond (14g)
Other
Stir-fry sauce
2/3 cup (181g)
Mixed greens
3/4 cup (23g)
lunch prep - 3 days
1. Shrimp-broccoli-rice bowl
490 cals, 49p, 51c, 8f (per meal)
  • Black pepper
    5 dash, ground (1g)
  • Salt
    5 dash (4g)
  • Shrimp, raw, peeled and deveined
    1 1/4 lb (568g)
  • Frozen broccoli
    1 1/4 package (355g)
  • Flavored rice mix
    1 1/4 pouch (~5.6 oz) (198g)
  • Olive oil
    1 1/4 tbsp (19mL)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Prepare the rice mix and broccoli according to the instructions on the package.
    2
    Meanwhile, heat the oil in a skillet over medium-high heat.
    3
    Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
    4
    When everything is ready mix it all together and serve.
    dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    2 can (~19 oz) (1052g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Yogurt and cucumber
    195 cals, 22p, 15c, 4f (per meal)
  • Cucumber
    1 1/2 cucumber (8-1/4") (452g)
  • Lowfat greek yogurt
    1 1/2 cup (420g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.
    breakfast prep - 3 days
    1. Large granola bar
    175 cals, 4p, 22c, 7f (per meal)
  • ,
  • Large granola bar
    1 bar (37g)
  • 2. Cottage cheese and pineapple
    95 cals, 14p, 6c, 1f (per meal)
  • Lowfat cottage cheese
    1 1/2 cup (339g)
  • Canned pineapple, drained
    6 tbsp, chunks (68g)
  • Recipe has been scaled from original by 1.5x. 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 - 3 days
    1. Simple cobb salad
    290 cals, 22p, 6c, 19f (per meal)
  • Ham cold cuts, shredded
    6 3/4 oz (191g)
  • Eggs, hard boiled and quartered
    2 1/4 medium (99g)
  • Romaine lettuce
    6 3/4 cup shredded (317g)
  • Blue cheese
    1/2 cup, crumbled, not packed (76g)
  • Tomatoes
    1/2 cup cherry tomatoes (84g)
  • Balsamic vinaigrette
    1/4 cup (68mL)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    Mix ingredients together in a large bowl.
    2
    Dress when ready to serve.
    2. Cottage cheese with almonds and cinnamon
    205 cals, 22p, 6c, 10f (per meal)
  • Lowfat cottage cheese
    2 cup (452g)
  • Almond butter
    2 tbsp (32g)
  • Almonds
    12 almond (14g)
  • Cinnamon
    4 dash (1g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Mix all ingredients together in a small bowl.
    2
    Serve.
    lunch prep - 2 days
    1. Shrimp and vegetable stir fry
    525 cals, 74p, 31c, 9f (per meal)
  • Carrots, sliced
    3 medium (183g)
  • Frozen broccoli
    1 package (284g)
  • Shrimp, raw, peeled and deveined
    1 1/2 lb (681g)
  • Salt
    4 dash (3g)
  • Black pepper
    1 tsp, ground (2g)
  • Oil, divided
    1 tbsp (15mL)
  • Stir-fry sauce
    2/3 cup (181g)
  • 1
    Heat half of the oil in a skillet over medium-high heat. When hot, add the shrimp and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove shrimp and set aside.
    2
    Put remaining oil into the skillet and add the frozen broccoli and sliced carrot. Stir-fry 4-5 minutes or until crisp but warmed through.
    3
    Return shrimp to skillet, stir.
    4
    Pour in stir-fry sauce and mix until it is well distributed.
    5
    Reduce heat to low and simmer until shrimp is fully cooked.
    6
    Serve.
    breakfast prep - 3 days
    1. Tuna cucumber bites
    170 cals, 25p, 4c, 6f (per meal)
  • Cucumber, sliced
    3/8 cucumber (8-1/4") (113g)
  • Canned tuna
    1 1/2 packet (2.6oz) (111g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice the cucumber and top slices with tuna.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    2. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • ,
  • Strawberries
    3 cup, whole (432g)
  • dinner prep - 1 days
    1. Avocado tuna salad
    325 cals, 31p, 4c, 18f (per meal)
  • Avocados
    3/8 avocado(s) (75g)
  • Lime juice
    1/4 tbsp (4mL)
  • Salt
    3/4 dash (0g)
  • Black pepper
    3/4 dash (0g)
  • Mixed greens
    3/4 cup (23g)
  • Onion, minced
    3/16 small (13g)
  • Canned tuna
    3/4 can (~6 oz) (129g)
  • Tomatoes
    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.
    2. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
  • lunch prep - 1 days
    1. Pan fried tilapia
    445 cals, 68p, 1c, 19f (per meal)
  • Tilapia, raw
    3/4 lb (336g)
  • Olive oil
    1 tbsp (15mL)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    2. Broccoli
    85 cals, 8p, 6c, 0f (per meal)
  • Frozen broccoli
    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.
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