An Easy 7-Day 1200 Calorie Meal Plan For Rapid Weight Loss
Healthy Living

A Simple 7-Day 1200 Calorie Meal Plan For Weight Loss

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Trying to eat healthier and better for weight loss without feeling hungry all the time. Here’s a simple 7-day 1200 calorie meal plan to help you lose weight.

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.

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

7-Day 1200 Calorie Meal Plan Day 1

Breakfast

Overnight oats with blueberries

  • 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

Calories: 274

Get the recipe here

Dinner

Creamy Lemon Grilled Chicken, Asparagus and Artichoke Pasta| Via: Closet Cooking

Calories: 462

Get the recipe here

Snack

Berries and whipped cream

  • 1 cup blueberries
  • 2 tablespoon whipped cream

Calories: 171

TOTAL CALORIES: 1208

Day 2

7-Day 1200 Calorie Meal Plan 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

Get the recipe here

Lunch

Spicy Chickpea Quinoa Bowls | Via: Eat Yourself Skinny

Calories: 343

Get the recipe here

Dinner

Easy Quorn Sausage Casserole| Via: Easy Peasy Foodie

Calories: 404 (when served with 100g of white rice)

Get the recipe here

Snack

Apple and peanut butter

  • 1 medium apple, sliced
  • 1 tablespoon, peanut butter

Calories: 210

TOTAL CALORIES: 1235

Day 3

7-Day 1200 Calorie Meal Plan 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

Get the recipe here

Dinner

Vegetarian stuffed peppers (up to 2 servings) | Via: Rachael Cooks

Calories: 432 (216 calories per serving)

Get the recipe here

Snack

Toasted or plain walnuts (1oz)

Calories: 175

TOTAL CALORIES: 1248

Day 4

7-Day 1200 Calorie Meal Plan 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

Get the recipe here

Dinner

Slow Cooker Thai Peanut Chicken with Sticky Coconut Purple Rice| Via: Ambitious Kitchen

Calories: 450

Get the recipe here

Snack 

Toasted almonds

  • 1 oz raw almonds

Calories: 164

TOTAL CALORIES: 1208

Day 5

7-Day 1200 Calorie Meal Plan 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)

Get the recipe here

Lunch

Healthy Chicken Wraps| Via: Real Greek Recipes

Calories: 364

Get the recipe here

Dinner

Tender Pot Roast| Via: Café Delites

Calories: 398

Get the recipe here

Snack

Strawberry topped with peanut butter

  • 1 cup strawberries
  • 1 tablespoon peanut butter(optional)

Calories: 140 (with peanut butter)

TOTAL CALORIES: 1242

Day 6

7-Day 1200 Calorie Meal Plan Day 6

Breakfast

Protein-Packed Breakfast Burritos| Via: Fit Foodie Finds

The only breakfast burritos you can enjoy guilt-free.

Calories: 352

Get the recipe here

Lunch

Asian Lettuce Wraps| Via: Cooking Classy

Calories: 305

Get the recipe here

Dinner

Mexican Tuna Salad with Avocado| Via: Avocado Pesto

Calories: 470

Get the recipe here

Snack

Carrots and hummus

  • 3 medium carrots, sliced
  • 2 tablespoon hummus

Calories: 121

TOTAL CALORIES: 1248

Day 7

7-Day 1200 Calorie Meal Plan Day 7

Breakfast

Up to 3 servings of this Garden Veggie Frittata| Via: Healthy Fitness Meals

Calories: 306 (102 calories per serving)

Get the recipe here

Lunch

Healthy Chicken Alfredo with Broccoli| Via: Healthy Seasonal Recipes

Calories: 300

Get the recipe here

Dinner

Tropical Coconut Crusted Chicken Salad| Via: Joyful Healthy Eats

Calories: 470

Get the recipe here

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.

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Enjoy.

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