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
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 (1250cal, 113g protein, 92g net carbs, 41g fat, 15g fiber per day) cannot be customized.
Day 1
1250cal, 106g protein, 108g net carbs, 37g fat, 13g fiber
1 container(s) (181cal, 8p, 32c, 2f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 oz (255cal, 32p, 0c, 14f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 serving(s) (374cal, 39p, 33c, 8f)
1 container(s) (155cal, 12p, 16c, 4f)
Day 2
1225cal, 114g protein, 98g net carbs, 36g fat, 14g fiber
1 container(s) (181cal, 8p, 32c, 2f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 oz (255cal, 32p, 0c, 14f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1 serving(s) (58cal, 1p, 9c, 0f)
Day 3
1250cal, 116g protein, 98g net carbs, 38g fat, 15g fiber
4 oz (219cal, 26p, 14c, 6f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1 serving(s) (77cal, 5p, 10c, 0f)
Day 4
1250cal, 116g protein, 98g net carbs, 38g fat, 15g fiber
4 oz (219cal, 26p, 14c, 6f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1 serving(s) (77cal, 5p, 10c, 0f)
Day 5
1250cal, 106g protein, 89g net carbs, 45g fat, 17g fiber
1 meatloaves (280cal, 32p, 13c, 11f)
1 serving(s) (41cal, 3p, 4c, 0f)
1 serving(s) (201cal, 7p, 40c, 0f)
6 oz (300cal, 40p, 4c, 12f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 6
1250cal, 115g protein, 90g net carbs, 40g fat, 17g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1 container (131cal, 14p, 13c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 meatloaves (280cal, 32p, 13c, 11f)
1 serving(s) (41cal, 3p, 4c, 0f)
1 serving(s) (201cal, 7p, 40c, 0f)
6 oz (300cal, 40p, 4c, 12f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 7
1275cal, 117g protein, 62g net carbs, 57g fat, 12g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1 container (131cal, 14p, 13c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 oz (190cal, 27p, 6c, 6f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
Grocery List (45 items)
Vegetables and Vegetable Products
Tomatoes
6 1/2 medium whole (2-3/5" dia) (809g)
Zucchini
1/2 medium (98g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Frozen sugar snap peas
1 1/3 cup (192g)
Fresh parsley
3/4 sprigs (1g)
Onion
1/8 small (9g)
Fats and Oils
Oil
2 oz (64mL)
Olive oil
2 tsp (10mL)
Balsamic vinaigrette
2 tbsp (30mL)
Poultry Products
Boneless skinless chicken thighs
3/4 lbs (340g)
Boneless skinless chicken breast, raw
3 1/3 lbs (1494g)
Spices and Herbs
Salt
1 tsp (6g)
Ground cumin
1/2 tbsp (3g)
Dijon mustard
1 oz (32g)
Black pepper
1/2 g (1g)
Chili powder
2 tsp (5g)
Fresh basil
12 leaves (6g)
Garlic powder
2 dash (1g)
Chipotle seasoning
2 dash (1g)
Balsamic vinegar
1/4 tbsp (4mL)
Beverages
Water
5 3/4 cup (1382mL)
Legumes and Legume Products
Lentils, raw
1 cup (192g)
Chickpeas, canned
1/4 can (112g)
Cereal Grains and Pasta
Instant couscous, flavored
1 box (5.8 oz) (151g)
Quinoa, uncooked
2/3 cup (113g)
Dairy and Egg Products
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Eggs
8 large (400g)
Fruits and Fruit Juices
Raspberries
1 cup (123g)
Grapes
1 cup (92g)
Green olives
12 large (53g)
Sweets
Honey
1 2/3 oz (48g)
Baked Products
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Bread
1 slice (32g)
Other
Mixed greens
2 1/4 cup (68g)
Cottage cheese & fruit cup
2 container (340g)
Teriyaki sauce
2 tbsp (31mL)
Snacks
Small granola bar
3 bar (75g)
Soups, Sauces, and Gravies
Barbecue sauce
2 tbsp (34g)
Apple cider vinegar
1/4 tbsp (0mL)
Beef Products
Ground beef (93% lean)
10 oz (284g)
Finfish and Shellfish Products
Salmon
1/2 lbs (227g)
lunch prep - 2 days
1. Basic chicken thighs
255 cals, 32p, 0c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 1 days
1. Spiced chicken with couscous
375 cals, 39p, 33c, 8f (per meal)
1/2 tbsp (3g)
3/8 cup(s) (89mL)
1/4 tbsp (4mL)
1/4 box (5.8 oz) (41g)
1/2 medium (98g)
5 oz (140g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chicken and stir occasionally until it's mostly cooked through.
2
Add cumin and a pinch of salt and stir to coat the chicken and cook for another minute or two. Transfer chicken to a plate and set aside.
3
Add zucchini to the skillet and saute for about 8 minutes until zucchini has softened and is lightly browned.
4
Add the water to the skillet to deglaze and once it starts to boil, turn off the heat and stir in the couscous (and flavoring packet if it came with one). Let it sit for 3-5 minutes to allow the couscous to rehydrate.
5
Add the chicken back and serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
breakfast prep - 2 days
1. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
3. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Grilled chicken sandwich
460 cals, 58p, 30c, 11f (per meal)
1/2 tsp (3mL)
1 roll (3-1/2" dia) (57g)
1/2 tbsp (8g)
4 tbsp (8g)
3 slice(s), thin/small (45g)
1/2 lbs (227g)
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
lunch prep - 2 days
1. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
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. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 3 days
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
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.
dinner prep - 2 days
1. Honey mustard chicken
220 cals, 26p, 14c, 6f (per meal)
5 tsp (25g)
5 tsp (34g)
1 tsp (6mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.2x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated.
5
Remove from skillet and serve.
2. Lima beans
75 cals, 5p, 10c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
3. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
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. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Bbq glazed meatloaf
280 cals, 32p, 13c, 11f (per meal)
2 dash (1g)
2 tbsp (30mL)
2 tbsp (34g)
2 dash (1g)
1 slice (32g)
10 oz (284g)
1
Preheat oven to 425°F (220°C).
2
In a medium bowl, soak the bread in the water. Break it up with your hands until it becomes pasty.
3
Add beef, garlic powder, chipotle seasoning and some salt and pepper to the bowl. Mix gently until combined.
4
Form beef mixture into small loaves (use number of loaves listed in the recipe details).
5
Place meat loaves on a baking sheet and brush with the barbeque sauce. Bake until meat loaves are browned and cooked through, 15-18 minutes. Serve.
2. Couscous
200 cals, 7p, 40c, 0f (per meal)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Sugar snap peas
40 cals, 3p, 4c, 0f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. High protein scrambled eggs
100 cals, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Teriyaki chicken
190 cals, 27p, 6c, 7f (per meal)
1/4 tbsp (4mL)
2 tbsp (30mL)
4 oz (112g)
Recipe has been scaled from original by 0.25x. 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. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
3/4 sprigs (1g)
1/4 tbsp (0mL)
1/4 tbsp (4mL)
4 tbsp cherry tomatoes (37g)
1/8 small (9g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
3. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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. Simple salmon
515 cals, 46p, 0c, 36f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Roasted tomatoes
30 cals, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.