This post may contain affiliate links. For more info, please read our full disclosure here
Trying to eat healthier and better for weight loss without feeling hungry all the time? I feel you.
Here’s a simple 7-day 1200 calorie meal plan that’ll help you burn fat and lose weight easily.
1200 calorie meal plan. What is it?
When looking to lose weight and shed pounds, it is often recommended to try to cut our daily caloric intake. That is, eat less calories than we burn.
By eating less calories than your body needs, you create a caloric deficit that helps you use up your fat stores for energy, thereby helping you lose weight.
However, one of the biggest challenges people encounter with this approach, is that they find themselves hungry almost every time, which negates the whole point of the thing.
We all know how difficult it can be to lose weight when hunger pounds on you every single moment. It’s not the best thing.
That’s why I did my best to ensure that this meal plan includes low carb, high protein whole foods, that are highly nutritious and will keep you satiated and fuller for longer.
This plan also includes foods for every time of the day, from breakfast, to lunch to dinner, with an occasional snack to munch on during the day as well. And all under 1200 calories.
Is The 1200 Calorie Meal Plan For Everyone?
It is worth noting however, that there is no “one size fits all” approach when it comes to weight loss. Therefore, this 1200 calorie meal plan may not be suitable for everyone.
This of course, can be due to several factors such as age, gender, activity levels and so on. Our bodies are different and the rates at which we burn and require energy are also different.
So if you feel as though 1200 calories per day is way too little for you, you can easily scale up these portions or try other higher calorie meal plans, or better yet, speak to your doctor to inform you on the best course of action to take.
Now that that’s settled, let’s jump into our 1 week 1200 calorie meal plan for weight loss.
7-day 1200 calorie meal plan
Day 1
Breakfast
Overnight oats with blueberries
Oats a re a good source of fiber, which is important for proper digestion, and a healthy gut. Plus, the combination with Greek yogurt gives it a protein boost, and will help you feel more satiated.
- 1/2 cup rolled oats
- 1/2 cup blueberries
- 1/3 cup plain Greek yogurt
- 1/2 cup milk of choice
Calories: 301
Lunch
Cucumber, Black Bean, Corn, Tomato, and Avocado Salad | Via: Pop Sugar
Not your everyday boring salad. This tasty lunch is filled with healthy fats and plant-based protein you are going to love.
Calories: 274
Dinner
Creamy Lemon Grilled Chicken, Asparagus and Artichoke Pasta| Via: Closet Cooking
Calories: 462
Snack
Berries and whipped cream
- 1 cup blueberries
- 2 tablespoon whipped cream
Calories: 171
TOTAL CALORIES: 1208
Day 2
Breakfast
High Fiber And Protein Chocolate Smoothie Bowl | Via: Laura Fuentes
If a regular smoothie seems too little or boring for you, why not up the game with a nice smoothie bowl like this? It’s super nutritious, quite filling, being high in fiber and protein, and will also help you lose weight easily.
Calories: 278
Lunch
Spicy Chickpea Quinoa Bowls | Via: Eat Yourself Skinny
Calories: 343
Dinner
Easy Quorn Sausage Casserole| Via: Easy Peasy Foodie
Calories: 404 (when served with 100g of white rice)
Snack
Apple and peanut butter
- 1 medium apple, sliced
- 1 tablespoon, peanut butter
Calories: 210
TOTAL CALORIES: 1235
Day 3
Breakfast
Whole wheat bread with scrambled eggs and feta cheese
- 1 slice whole wheat bread
- 2 scrambled eggs
- 1 cup kale
- 1 oz feta cheese
- 2 red tomatoes
- Season to taste
Calories: 362
Lunch
Kale Quinoa Salad| Via: A Couple Cooks
Calories: 279
Dinner
Vegetarian stuffed peppers (up to 2 servings) | Via: Rachael Cooks
Calories: 432 (216 calories per serving)
Snack
Toasted or plain walnuts (1oz)
Calories: 175
TOTAL CALORIES: 1248
Day 4
Breakfast
Avocado toast with egg
- 1 slice whole wheat bread
- ½ avocado
- 1 boiled egg
- Season to taste
Calories: 337
Lunch
One-Pot Chicken, Quinoa, Mushrooms & Spinach Recipe| Via: Cookin Canuck
Calories: 257
Dinner
Slow Cooker Thai Peanut Chicken with Sticky Coconut Purple Rice| Via: Ambitious Kitchen
Calories: 450
Snack
Toasted almonds
- 1 oz raw almonds
Calories: 164
TOTAL CALORIES: 1208
Day 5
Breakfast
Up to 3 or 4 of these Veggie-Loaded Chickpea Waffles| Via: Prevention
Your regular waffles may be carb loaded and not as satisfying, but not these ones. These veggie loaded waffles are not only nutritious but super filling too.
Calories: 340 (85 calories per waffle)
Lunch
Healthy Chicken Wraps| Via: Real Greek Recipes
Calories: 364
Dinner
Tender Pot Roast| Via: Café Delites
Calories: 398
Snack
Strawberry topped with peanut butter
- 1 cup strawberries
- 1 tablespoon peanut butter(optional)
Calories: 140 (with peanut butter)
TOTAL CALORIES: 1242
Day 6
Breakfast
Protein-Packed Breakfast Burritos| Via: Fit Foodie Finds
The only breakfast burritos you can enjoy guilt-free.
Calories: 352
Lunch
Asian Lettuce Wraps| Via: Cooking Classy
Calories: 305
Dinner
Mexican Tuna Salad with Avocado| Via: Avocado Pesto
Calories: 470
Snack
Carrots and hummus
- 3 medium carrots, sliced
- 2 tablespoon hummus
Calories: 121
TOTAL CALORIES: 1248
Day 7
Breakfast
Up to 3 servings of this Garden Veggie Frittata| Via: Healthy Fitness Meals
Calories: 306 (102 calories per serving)
Lunch
Healthy Chicken Alfredo with Broccoli| Via: Healthy Seasonal Recipes
Calories: 300
Dinner
Tropical Coconut Crusted Chicken Salad| Via: Joyful Healthy Eats
Calories: 470
Snack
Cucumber slices with hummus and tomatoes
- 1 cucumber, sliced
- 1 tablespoon peanut or almond butter
- One medium red tomato sliced
Calories: 161
CALORIES: 1237
This simple 7-day 1200 calorie meal plan lets you enjoy delicious and healthy foods that won’t leave you starving.
Pin it
Don’t forget to pin it, and share the good news with your friends.
Also check out:
- 15 desserts under 150 calories that’ll satisfy your cravings
- 21 clean eating dinners under 500 calories
- 35 high protein low calorie snacks for weight loss
Enjoy.
