1200 Calorie Meal Plan for Weight Loss

I get requests all the time from people looking for a 1200 calorie meal plan. It usually involves an upcoming event and they need to lose as much weight as possible quickly.

So here it is: The Lose Weight by Eating 1200 Calorie Meal Plan. This is a “do-it-yourself plan” that’s all about doing your homework, so lets get studying.

Think about studying for your “new” body, so that when you lose the weight you can stay fit and keep your healthy weight for the rest of your life.

In a 1200 calorie meal plan you’ll be studying your calorie intake. This will help you better understand your personal needs. 

Why Do You Need To Learn How To Do A 1200 Calorie Meal Plan?

Because you won’t always be on a “diet.”

Some diet plans give you weeks and weeks of exactly what to eat, but they are doing the homework for you, so that you don’t “pass the test” and you have to keep on their plan, shakes, meals, etc. 

I’ve done it, lost all the weight just to gain it all back again, but because I never did my “homework” I was not ready for the “test.” And guess what I did? Each time I said “I will just go back on_____ diet and lose it again.” It’s more money for them…

The idea here is that by following a 1200 meal plan for several weeks, you will be studding your new way of eating. So later, when you look at a menu at a restaurant or a recipe online, you can gauge how many calories are in a particular meal. Get it? “studying”…

Even the National Institutes of Health advocates a 1200 calorie diet plan as part of a healthy reduced-calorie meal plan. (1)

Ditch the quick weight loss that comes right back, plus 10 pounds! Try a 1200 calorie diet for a few weeks (or months) and learn to “study” calories and weight loss/gain/maintenance for prolonged success. 

The 1200 Calorie Meal Plan

I want to empower you to make your own 1200 calorie diet menu. So I will give you EVERYTHING for FREE! Here is a 1200 calorie diet menu plan in PDF format for you to print out, then click on the links below it to choose your own 1200 calorie meal plan.

1200 Calorie Meal Plan

Click Here To Download The 1200 Calorie Diet Meal Plan Worksheet

If you’re looking for guided support, I offer personalized weight loss plans

1200 Calorie Diet Basics

We’re working with a number here, which can be divided between 3 meals, or 3 meals and 2 snacks, or 3 meals and 1 snack… sounds overwhelming, right? Here’s what I recommend:

First off let’s look at food for our bodies like fuel for a car. You wouldn’t drive your car around all day on empty, then fill it up before you park it away for the evening. Heck, your car would break down and refuse to do what you’re asking it to do (like drive, or in the case of weight loss, shed excess fat). 

We have to stop eating all of our calories at dinner, and either spread them out more with calorie heavy breakfasts and lunches and low calorie dinners. Or through Intermittent Fasting

Here is a healthy way divide your 1200 calorie diet meal plan so that you boost metabolism and reduce fat:

8:00am Breakfast: 400 calories

12:00 pm Lunch: 350 calories

7:00 pm Dinner: 300 calories

Snacks: 150 calories

If this seams too difficult, try a 16:8 Intermittent Fast, you don’t eat less calories… just less time per day. 

1200 calorie diets are just as easy as meal planning and calorie dividing. I tried to do all the hard work for you in this section. If even that seams too much, try Intermittent Fasting. The easiest way to stick to a 1200 calorie meal plan!

1200 Calorie Diet Meal Options

Pick 2 breakfasts, 2 lunches and 5 dinners (click on the links). Alternate the breakfasts and lunches every other day and use left overs for the last two dinners.







Snacks should be fruit and veggies, no pre-packaged junk, just what comes from nature.

See the section above to learn how to divide your 1200 calorie diet into 3 meals and snacks. This section will give you some free recipes for your 1200 calorie meal plan. 

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Sample 1200 Calorie Meal Plan Menu

Day #1

Day #2

If You Feel You Need More Calories

Simply add 1-3 snacks to the day, each is around 100-150 calories and will get you to the 1300. 1400, 1500 calories a day you are looking for. Remember, this is a “do-it-yourself” plan and you need to choose what is best for you.

Watch my video on Weekly Meal Panning

Weight Loss Tip: Try Fruit Infused Water!

One thing my site is pretty famous for is my fruit infused water recipes. Drinking infused water a fantastic way to improve your weight loss by helping you drink more water without artificial sweeteners or other nasty chemicals.

I recommend you drink about a gallon a day, or as close as you can. These detox drinks will keep you full among other healthy benefits, including making your skin more beautiful and increasing your metabolism. (2)

Final thoughts on the 1200 Calorie Diet Plan

Although this 1200 calorie diet plan is healthy and highly recommended for most people, there are some restrictions– if you are nursing or have other dietary restrictions, you should consult a doctor before starting this restricted calorie diet.

For some folks cutting calories this low will be a too big of a step to take so it is recommended start with a 1500 calorie a day diet and work your way down to a 1200 calorie diet. The National Institute of Health provides some great tools for calculating your Body Mass Index or BMI, as well as additional 1200 calorie a diet menu plans. (3)

Don’t forget to check out my best selling Lose Weight by Eating Cookbook – you’ll love it and lose weight by eating amazing food!

Happy Eating! XOXO Audrey

Lose Weight By Eating cookbooks:


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