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 (1200cals, 123g protein, 69g net carbs, 42g fat 15g fiber per day) cannot be customized.
Day 1
1225cals, 106g protein, 63g net carbs, 55g fat 13g fiber per day
1 container (139cal, 20p, 8c, 3f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 serving(s) (210cal, 17p, 10c, 10f)
3 stick(s) (248cal, 20p, 5c, 17f)
2 zucchini boat(s) (278cal, 37p, 7c, 10f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
Day 2
1200cals, 136g protein, 41g net carbs, 49g fat 13g fiber per day
1 container (139cal, 20p, 8c, 3f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
8 oz (296cal, 51p, 1c, 9f)
2 cup(s) (140cal, 5p, 4c, 9f)
2/3 serving(s) (398cal, 54p, 7c, 16f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
Day 3
1225cals, 113g protein, 102g net carbs, 34g fat 17g fiber per day
1 slice(s) (114cal, 4p, 12c, 5f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 serving(s) (533cal, 46p, 61c, 9f)
Day 4
1225cals, 121g protein, 96g net carbs, 31g fat 17g fiber per day
1 slice(s) (114cal, 4p, 12c, 5f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 potato(es) (520cal, 54p, 55c, 6f)
Day 5
1225cals, 133g protein, 95g net carbs, 27g fat 15g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
10 oz (353cal, 63p, 2c, 11f)
1 cup(s) (97cal, 4p, 13c, 1f)
1 potato(es) (520cal, 54p, 55c, 6f)
Day 6
1200cals, 137g protein, 49g net carbs, 45g fat 13g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
10 oz (353cal, 63p, 2c, 11f)
1 cup(s) (97cal, 4p, 13c, 1f)
1 serving(s) (379cal, 54p, 3c, 16f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
Day 7
1175cals, 118g protein, 39g net carbs, 54g fat 12g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 serving(s) (368cal, 43p, 1c, 21f)
1 serving(s) (49cal, 4p, 3c, 0f)
1 serving(s) (379cal, 54p, 3c, 16f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
Grocery List (50 items)
Dairy and Egg Products
String cheese
3 stick (84g)
Cheddar cheese
2 3/4 tbsp, shredded (19g)
Nonfat greek yogurt, plain
2 3/4 tbsp (47g)
Butter
2 tsp (9g)
Eggs
5 large (250g)
Parmesan cheese
4 tbsp (25g)
Fats and Oils
Balsamic vinaigrette
2 1/2 tbsp (38mL)
Oil
1 1/2 oz (50mL)
Olive oil
1 oz (29mL)
Marinade sauce
10 tbsp (151mL)
Vegetables and Vegetable Products
Tomatoes
1/2 cup cherry tomatoes (74g)
Artichokes, canned
1/3 cup hearts (56g)
Zucchini
1 1/3 medium (261g)
Edamame, frozen, shelled
4 tbsp (30g)
Beets, precooked (canned or refrigerated)
1 beet(s) (50g)
Broccoli
1/3 cup chopped (30g)
Onion
1/6 medium (2-1/2" dia) (18g)
Red bell pepper
1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (40g)
Frozen broccoli
3/4 lbs (324g)
Frozen green beans
5 1/3 cup (645g)
Frozen mixed veggies
14 1/2 oz (412g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Frozen sugar snap peas
2 cup (288g)
Garlic
1 clove(s) (3g)
Other
Mixed greens
2 cup (60g)
Protein greek yogurt, flavored
2 container (300g)
Stir-fry sauce
2 3/4 tbsp (45g)
Guacamole, store-bought
3 tbsp (46g)
Italian seasoning
1 tsp (4g)
Half & half
1/4 cup (mL)
Finfish and Shellfish Products
Canned salmon
3 oz (85g)
Spices and Herbs
Garlic powder
1/2 tsp (1g)
Black pepper
2 g (2g)
Salt
5 g (5g)
Oregano, dried
4 dash, ground (1g)
Lemon pepper
1/2 tbsp (3g)
Onion powder
3 dash (1g)
Paprika
2 dash (1g)
Thyme, dried
2 dash, leaves (0g)
Poultry Products
Boneless skinless chicken breast, raw
6 lbs (2636g)
Boneless skinless chicken thighs
1/2 lb (227g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 3/4 tbsp (26mL)
Barbecue sauce
1/3 cup (95g)
Vegetable broth
1/2 cup(s) (mL)
Cereal Grains and Pasta
Long-grain white rice
6 3/4 tbsp (77g)
Beverages
Water
5/6 cup(s) (199mL)
Nut and Seed Products
Almonds
1/3 cup, whole (48g)
Fruits and Fruit Juices
Fruit juice
26 fl oz (780mL)
Lime juice
1 tbsp (15mL)
Baked Products
Bread
1/3 lbs (160g)
lunch prep - 1 days
1. Salmon & artichoke salad
210cal, 17p, 10c, 10f (per meal)
2 tbsp (30mL)
1/3 cup cherry tomatoes (50g)
1 1/2 cup (45g)
1/3 cup hearts (56g)
3 oz (85g)
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
dinner prep - 1 days
1. Buffalo chicken zucchini boats
278cal, 37p, 7c, 10f (per meal)
1/3 tsp (1g)
2 2/3 tbsp, shredded (19g)
4 oz (113g)
1 3/4 tbsp (27mL)
2 2/3 tbsp (47g)
1 medium (196g)
Recipe has been scaled from original by 0.33x. 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 plate and set aside to cool.
3
Preheat oven to 400°F (200°C).
4
Cut zucchini in half lengthwise. Using a spoon, scoop out the inside of the zucchini and transfer zucchini insides to a large bowl and reserve for later.
5
Place the zucchini boats on a baking sheet and season with some salt and pepper. Bake for 10 minutes.
6
Meanwhile, make the filling. Once chicken is cool enough to handle, shred it with two forks. Add the shredded chicken to the bowl with the zucchini insides and combine with the Greek yogurt, half of the cheddar cheese, buffalo sauce, garlic powder and some salt and pepper. Mix.
7
Remove zucchini boats from oven. Spoon chicken mixture into the cavity and top with remaining cheese.
8
Bake for 20-25 minutes. Serve.
2. Edamame & beet salad
86cal, 5p, 6c, 4f (per meal)
4 tbsp (30g)
1/2 tbsp (8mL)
1 beet(s) (50g)
1/2 cup (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
3. White rice
110cal, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (80mL)
1 dash, ground (0g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
breakfast prep - 2 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. One pan roasted chicken & veggies
398cal, 54p, 7c, 16f (per meal)
1/2 lbs (227g)
4 dash, ground (1g)
1/3 cup chopped (30g)
2 dash, ground (1g)
2 dash (2g)
1/3 medium (65g)
1/6 medium (2-1/2" dia) (18g)
2 tsp (10mL)
2 2/3 tbsp cherry tomatoes (25g)
1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (40g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
lunch prep - 1 days
1. Lemon pepper chicken breast
296cal, 51p, 1c, 9f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. 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
140cal, 5p, 4c, 9f (per meal)
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. Basic chicken breast
317cal, 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. Green beans
126cal, 6p, 16c, 1f (per meal)
5 1/3 cup (645g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
3. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
dinner prep - 1 days
1. Chicken stir fry with rice
533cal, 46p, 61c, 9f (per meal)
2 2/3 tbsp (45g)
1/2 10oz package (142g)
1/4 tbsp (4mL)
2 dash, ground (1g)
1 dash (1g)
6 oz (168g)
1/2 cup(s) (120mL)
4 tbsp (46g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a pot with a lid, add the water and bring to a boil. Add the rice, stir, reduce heat to medium-low, and cover with the lid. The temperature will be correct when a little steam is visibly leaking from the lid. Keep the lid on for 20 minutes without removing. When done, fluff with a fork and set aside.
2
Meanwhile, heat half of the oil in a skillet over medium-high heat. When hot, add the cubed chicken and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove chicken and set aside.
3
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
4
Return chicken to skillet, stir.
5
Pour in stir-fry sauce and mix until it is well distributed.
6
Reduce heat to low and simmer until chicken is fully cooked.
7
Serve over rice.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
520cal, 54p, 55c, 6f (per meal)
1 lbs (448g)
1/3 cup (95g)
2 sweetpotato, 5" long (420g)
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.
breakfast prep - 3 days
1. Egg & guac sandwich
191cal, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
lunch prep - 2 days
1. Marinaded chicken breast
353cal, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Mixed vegetables
97cal, 4p, 13c, 1f (per meal)
2 cup (270g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Marry me chicken
379cal, 54p, 3c, 16f (per meal)
2 dash (1g)
2 dash (1g)
1 tsp (4g)
4 tbsp (25g)
1/4 cup (mL)
1/2 cup(s) (mL)
1 clove(s) (3g)
1/2 tbsp (8mL)
1 lbs (448g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season the chicken breasts with salt and pepper on both sides.
2
Heat oil in a large skillet over medium heat. Add the chicken and cook for 5-6 minutes per side, until cooked through. Transfer the chicken to a plate and set aside.
3
In the same skillet, add the garlic and cook for 1 minute, until fragrant.
4
Stir in the broth, scraping up any brown bits from the bottom of the pan.
5
Add the half & half, Parmesan, Italian seasoning, paprika, and onion powder. Simmer uncovered for 3-4 minutes, until the sauce has thickened slightly.
6
Return the chicken to the skillet and spoon the sauce over the top. Simmer for an additional 5 minutes, then serve.
2. Olive oil drizzled sugar snap peas
122cal, 4p, 6c, 7f (per meal)
1 tbsp (15mL)
2 cup (288g)
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 sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Thyme & lime chicken thighs
368cal, 43p, 1c, 21f (per meal)
1/2 tbsp (8mL)
1 tbsp (15mL)
2 dash, leaves (0g)
1/2 lb (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Roasted broccoli
49cal, 4p, 3c, 0f (per meal)
1 dash (0g)
1 dash (0g)
1 dash, ground (0g)
1 dash (1g)
1/2 package (142g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.