Studies show that cutting calories to 1,200 per day is a very effective way to lose weight. But when you’re used to eating an average amount of calories (which usually falls somewhere in between 1,600 and 3,000 per day), a 1200 calorie meal plan can seem quite restrictive. At this lower intake, it’s crucial to make every bite count by choosing nutritious foods that will keep you full and help you meet your nutritional needs as you shed the pounds.
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As a nutritionist, I’m here to assure you that creating a balanced and nutritious 1,200 calorie meal plan is totally possible—it just takes a little planning. Here’s how to hit this calorie goal without going overboard (and without feeling hungry all day).
Who is a 1200 calorie diet safe for?
While a 1,200-calorie meal plan is often touted as the gold standard for weight loss, it’s not ideal—or safe—for everyone. Experts, including those at Harvard Healthrecommends that while some women may benefit from a 1,200-calorie diet, men should typically not drop below 1,500 calories per day.
A 1,200-calorie meal plan may be appropriate for women who are sedentary, middle-aged or older, have a low resting metabolism, or have a smaller frame. But even if you meet these criteria, you should check with your doctor or dietitian to make sure this is a good calorie goal.
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How to determine a safe calorie deficit for weight loss
Everyone’s calorie needs vary. So does our necessary calorie deficit for weight loss. Factors such as activity level, gender, age and metabolism can all affect the number of calories you need to cut to lose weight.
That said, there are some general parameters you can start with. Since there are 3,500 calories in a pound of fat, reducing your caloric intake by 500 per day can achieve a pound of weight loss in 7 days. Just remember that we lose a mix of water, lean tissue and fat when we cut calories – so the weight you lose may not just melt off your stomach or other target areas.
If you have an idea of your current calorie intake, try to reduce it by 500 calories per day. If you are unsure of how much you are consuming, multiply your current weight by 12 to estimate your daily calorie needs, then subtract 500. For example, if you weigh 200 pounds, multiply by 12 to get 2,400 calories, then subtract 500 for a goal of 1,900 calories per day.
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1200 calorie meal plan example
Here’s a nutritious 1,200 calorie meal plan packed with balanced meals and snacks to keep you satisfied while reaching your weight loss goals.
Breakfast
You’ll want to spread your calories relatively evenly across meals (and possibly a snack) in your 1,200-calorie meal plan. Unless you’re someone who feels the need for a big, hearty breakfast to start the day, I recommend sticking to around 300 calories for your first meal of the day. Here are some delicious, nutritious options.
Try breakfast: Oatmeal Pancakes with Cinnamon Apples (260 calories)
This fiber-rich breakfast is a great choice to keep you full all morning. Made with real foods like oatmeal, whole wheat flour, buttermilk and a whole Granny Smith apple, it’s a minimally processed choice – and a great alternative to sugary breakfast cereals or protein bars. Make a big batch at the weekend and freeze some for later! You’ll thank yourself when a busy Wednesday rolls around.
Another note: skip any added syrup on these. It will only add calories. And since these pancakes come with sweetness from apple juice and a hint of brown sugar, you probably won’t miss it.
Other breakfast ideas:
- Fruit and granola yogurt parfait (330 calories)
- Healthy scrambled eggs with salmon, asparagus and goat cheese (320 calories)
- Blueberry Pancakes (310 calories)
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Lunch
It’s 12 o’clock and you’re ready for lunch! Try to stick to the 400 calorie range when making your dinner choices.
Example of lunch: Quick and easy Italian tuna Melt + 1 cup strawberry halves (389 calories)
Say goodbye to boring tuna sandwiches. This Italian-themed melt combines the savory flavors of olives, capers and pesto with the mild, flaky protein of tuna. The result: a lunch you’ll really look forward to.
This recipe calls for topping your sandwich with tomato, but feel free to add any other vegetables you prefer. (Alfalfa sprouts, cucumber or spinach would all be delicious here.) Add a cup of halved strawberries for extra vitamin C and fiber. All in all, you’ll get under 400 calories.
Other lunch ideas:
- Protein packed turkey BLT Salad + 1 slice of sourdough toast + 1 tsp. butter (383 calories calories)
- Hearty grilled cheese with sauteed mushrooms + 2 clementines (410 calories)
- Chicken Fried Rice (390 calories)
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Afternoon talk
As long as you keep it light, you can still squeeze in an afternoon snack on a 1,200-calorie meal plan. Look for options around 100 calories that are high in fiber and protein to get you through dinner.
Examples of snacks: 10 baby carrots + 2 tbsp. hummus (105 calories)
Carrots and hummus are a classic healthy snack for a reason. In addition to being low in calories, this combination has 5 grams of fiber, the nutrient known for its saturating effects. Consciously eat each carrot and give it your full attention. With 10 of the veggies to get through, you won’t feel like they’re gone in an instant.
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Dinner
For many of us, dinner is where we prefer to use our largest caloric budget. On a 1,200 calorie diet, you can allocate about 400-500 calories to your evening meal.
Example of dinner: Sweet and spicy nut mash + ¾ c. cooked brown rice (486 calories)
End the day’s calorie intake with this filling stir-fry on top of high-fiber brown rice. You get a full serving of veggies from the mushrooms and green beans, plus plenty of protein from the flank steak, one of the leanest cuts of beef around.
Other dinner ideas:
- Prawns Fra Diavolo (470 calories)
- Spinach, sausage and pepper pizza (460 calories)
- Herb-roasted chicken with root vegetables (420 calories)
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Total calories
Breakfast: Oatmeal Pancakes with Cinnamon Apples (260 calories)
Lunch: Italian Tuna Melt + 1 c. strawberry halves (389 calories)
Snack: 10 carrot sticks + 2 tbsp. hummus (105 calories)
Dinner: Sweet and Spicy Ground Beef + ¾ c. Cooked Brown (486 calories)
= 1,240 calories
Final thoughts
If you’re going the 1,200-calorie route to weight loss, try building meals around a source of protein, fiber, and healthy fat. These three components are the keys to filling meals and snacks. And if you find that 1,200 calories still makes you feel hungry, it’s OK to increase your intake a little higher. Remember: when it comes to weight loss, slow and steady wins the race.
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