This 1200 Calorie Meal Plan for weight loss is so easy and helpful! You’ll find free printable both blank and filled out meal plans, 100’s of recipes, 100 snacks and more!
1200 Calorie Meal Plan for Weight Loss
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Make Your Own 1200 Calorie Meal Plan
It’s so easy to create your own 1200 meal plan! It comes down to math, here is the 1200 calorie equation I recommend.
- Breakfast = 300 Calories (Click here for 300 Calorie Breakfast Recipes)
- Lunch = 300 Calories (Click here for 300 Calorie Lunch Recipes)
- Dinner = 400 Calories (Click here for 400 Calorie Dinner Recipes)
- Snacks = 200 Calories (Click here for 100 Calorie Snacks)
- Meal Plan – Click here to get a Free Printable Meal Plan
So easy right?! So now it’s time to find your recipes and fill out your meal plan. If you want to skip this step, see the next section where I have already done the work for you! And one more recommendation to help you save money and time, pick 2 breakfasts, and 2 lunches and alternate them. You can do the same with snacks (see meal plans in next section for help).
1200 Calorie Pre-Filled Out Meal Plans
Every week I supply my readers with free meal plans. They are all about 1200 calories, check out these meal plans to see if one works well for you. And if you are interested in getting these weekly, sign up for my newsletter and it will be delivered to you weekly.
Just click the photo of the meal plan you want and you will be brought to the meal plan and the free recipes!!
Click Here for more pre-filled out meal plans!
More Meal Planning Help:
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About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
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Great job!!! You’re doing so great!
Thanks so much for buying the books, and for commenting! Keep it up!
Thank you so much for all your hard work. I have 3 of your cookbooks and I love them! I am 54 and have lost 23 pounds since June following your plan. I love that I don’t feel hungry and when I’m snacking I’m choosing healthier options. Keep up the great work!
Going to try this way of eating, thanks for posting the meal plan.
I use a meal planner all the time, have to say over time they are a great way to help you lose weight but also to save money. I mean personally i reckon i have saved hundreds of dollars.
U r very inspiring…im trying to lose 30 lbs by january…can u help me?
Audrey, I love you and what you are doing for me and a friend of mine. Thank you soooooooooooooo very much! I have had weight problems ALL my life, I just lost 20 lbs, following your suggestions I have to lose 80 more to reach a reasonable weight. God be with you all the days of your life. I am 61 years old and have NEVER felt this hopeful about my weight before. –m
Audrey, I love you and what you are doing
This is a great starting point for those that are trying to lose weight! Great job Audrey
I love your site. Great information. Thank you.
I have downloaded your meal plan and it will not open. I get an error message that it failed.
have been on your system for a week very happy with the results where do i get the recipe fr my meal plan?
I have done the same
Hi Samantha,
Thank you SO MUCH for letting me know! I have fixed the link and here are the amazing scones.
HAPPY COOKING!
Audrey
Hi I went to go click on the recipe for the scones but it says that it can’t find it, would you be able to send me the correct link, thanks! -Sam
Thanks for the tip on using MyFitnessPal. I use this also and have a group of nurses at work using it too! I’m afraid of carbs, they have never been good to me. I’d love to try your scones, I love them, but I’m not sure I can handle them at this point. I started Jan 3 and have lost 23 lbs in Jan, but February has not been so good. I’m going to get the book you referenced and maybe do the detox. I’m diabetic, started at 285 but have been as high as 315. I want to cry at even having to put those numbers down. I have bad hips, knees, and have had surgery on both shoulders. At least my BS are under control now, I’m usually mid to high 90’s during the day. Fst is still up to 123, but goes down quickly. I’ve been doing a HFLC and am doing lab work for an upcoming Dr appt so we’ll see how my numbers are. I have been drinking at least 24oz upon waking of lemon ginger water, but I thought I’d try your pitcher of water in the frig. I found today that I didn’t taste much of the ginger, I’m used to grating and pressing in my garlic press directly into my large glass. Never used to like ginger, but now don’t want to start the day without it. I think that is the one thing that keeps me from eating from stress, from depression, from anything! I just can’t believe that I’m not hungry all the time! I’m going to start following you on Pinterest too. Thank you for doing this!
Great question Julie! I would only increase your caloric intake by half of the amount of the burned calories. Example: You burn 500, you add 250.
I would also make an effort to look at the added calories as fuel, not treats as many people do. Go for metabolism boosting foods like my Ranch Dip w/ veggies or Chocolate Banana Smoothie and feed your body.
https://tonetiki.com/category/metabolism-boosting-meals/
HAPPY COOKING!
Audrey
I’m about 131-132 lbs. but my goal is 125. So I should be eating about 1200-1300 calories a day. But what if I go to the gym & burn 300-400 (sometimes even 500) calories? Do you add those calories to your daily calorie intake? I’ve always been confused about that. I have used myfitnesspal app a lot in the past year & it’s great (& convenient to track calories/water intake) but they add those calories that I burned to what I should eat). Thanks:)
I love this! Thank you sooooo much
Love this! Saw that you posted it on Pinterest the other day and was like “duh!”, but it was great to see it spelled out. Meal planning has always been an issue for me, so this simplification is great 🙂
P.S. – now that I’ve found your blog I am telling everyone I know about it.
Thank you for this!
I’ve been using my ruler and sharpies to make my own every week. I like to see at a glance what I have planned for the week, that way I don’t end up just making something fast that isn’t even healthy for me.
side note: all my meals are from your website and i’m always satisfied with what I eat (:
This is cool! ~ Thanks for sending 😉