A 1200 kcal meal plan for the day: ready-made menu
If you are looking for a 1200 kcal meal plan, the goal is usually simple: weight loss and order in nutrition without complicated schemes. The working formula is this: protein in every meal, vegetables for volume, oils and sauces strictly by grams. Below is a ready-made menu for the day at about 1200 kcal, which is convenient to copy and enter into SYPB 30 as “My Recipe.”
Meal Plan for 1200 kcal
Total per day: approximately 1200 kcal (depends on brands and accuracy of weighting).
Breakfast: Omelet with cottage cheese, spinach and tomatoes
Snack 1: Greek yogurt with berries and chia seeds
Lunch: Turkey, bulgur and a large salad with olive oil
Snack 2: Apple and almonds
Dinner: Cod, baked potatoes and vegetables
Note for SYPB 30
To match the calories, record ingredients in one format: either always “raw,” or always “cooked.” Count oil separately, by grams.
1) Breakfast: omelet with cottage cheese, spinach and tomatoes
Serving: 1
Time: 10-12 minutes
Ingredients
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Egg 1 piece (about 50 g)
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Egg whites 120 g (or whites from 3-4 eggs)
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Cottage cheese 2% 80 g
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Spinach 60 g
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Tomatoes 200 g
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Cooking oil 2 g (or spray)
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Salt, pepper, paprika to taste
How to cook
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In a bowl, mix the egg, whites, salt and spices.
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Heat a frying pan, apply 2 g of oil and spread it out.
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Add spinach, heat through for 30-60 seconds.
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Pour in the egg mixture, cook under a lid on low heat for 4-6 minutes.
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Mash the cottage cheese with a fork and add it on top of the almost ready omelet.
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Serve the tomatoes on the side or add them to the omelet at the end (so they don’t release too much juice).
Approximate nutrition
Kcal 260
Proteins 28-32 g
Fats 8-10 g
Carbohydrates 10-14 g
2) Snack 1: Greek yogurt with berries and chia
Serving: 1
Time: 2-3 minutes
Ingredients
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Greek yogurt 2% 170 g
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Berries 100 g (fresh or frozen)
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Chia seeds 5 g
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Sweetener as desired
How to cook
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Mix yogurt with sweetener.
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Add berries.
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Sprinkle chia on top and let it stand for 3-5 minutes to thicken.
Approximate nutrition
Kcal 170-190
Proteins 15-18 g
Fats 4-6 g
Carbohydrates 14-20 g
3) Lunch: turkey, bulgur and salad
Serving: 1
Time: 25-30 minutes (if bulgur and turkey are ready, then 10 minutes)
Ingredients
Main
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Cooked turkey 130 g (fillet, baked or stewed)
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Cooked bulgur 90 g
Salad
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Cucumber 150 g
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Tomatoes 150 g
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Lettuce leaves or cabbage 100 g
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Greens 20 g
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Olive oil 5 g
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Lemon juice 10 g (optional)
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Salt, pepper
How to cook
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Prepare the turkey in advance: bake the fillet in the oven for 20-25 minutes at 200°C or stew with water and spices until ready. For one serving, weigh out 130 g of cooked meat.
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Boil the bulgur in advance. For one serving, take 90 g of cooked bulgur.
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Cut the vegetables, add greens and lettuce leaves.
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Dress with 5 g of oil, add lemon juice if desired, salt and pepper.
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Assemble the plate: turkey, bulgur, large salad.
Approximate nutrition
Kcal 360-400
Proteins 35-45 g
Fats 8-12 g
Carbohydrates 30-40 g
4) Snack 2: apple and almonds
Serving: 1
Time: 1 minute
Ingredients
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Apple 150 g
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Almonds 10 g
Slice the apple. Eat the almonds separately or together.
Approximate nutrition
Kcal 130-145
Proteins 2-3 g
Fats 5-6 g
Carbohydrates 20-25 g
5) Dinner: cod, baked potatoes and vegetables
Serving: 1
Time: 25-30 minutes
Ingredients
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Cod (or other white fish) 170 g
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Potatoes 150 g
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Broccoli 200 g (can use frozen)
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Olive oil 3 g
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Lemon juice 10 g
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Salt, pepper, dried garlic to taste
How to cook
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Preheat the oven to 200°C.
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Cut the potatoes into wedges, mix with 1 g of oil, salt and spices. Bake for 20-25 minutes until soft.
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Salt and pepper the fish, sprinkle with lemon juice. Add 2 g of oil. Place with the potatoes for the last 12-15 minutes of baking (time depends on the thickness of the fillet).
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Boil the broccoli for 3-5 minutes or steam, salt it.
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Serve: fish + potatoes + broccoli. Lemon can be added on top.
Approximate nutrition
Kcal 300-340
Proteins 35-42 g
Fats 5-8 g
Carbohydrates 30-40 g
Shopping List for the Day
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Eggs or pasteurized whites
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Cottage cheese 2%
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Spinach
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Tomatoes, cucumbers, lettuce leaves or cabbage, greens
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Greek yogurt 2%
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Berries
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Chia seeds
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Turkey (fillet)
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Bulgur
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Apple
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Almonds
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Cod (white fish)
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Potatoes
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Broccoli
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Olive oil, lemon, spices
Dish Replacement Options (to keep calories the same)
Breakfast (240-320 kcal)
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Oatmeal 35 g in water + yogurt 100 g + berries 80 g
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Cottage cheese 200 g + cucumber 200 g + greens + crispbreads 2 pcs (20-24 g)
Snack (150-220 kcal)
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Kefir 1% 250 ml + berries 100 g
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Yogurt 150-200 g + fruit 150 g
Lunch (350-450 kcal)
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Chicken breast 120 g + cooked rice 110-130 g + salad
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Fish 170 g + potatoes 180 g + vegetables without oil or 3-5 g of oil
Dinner (250-350 kcal)
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Tuna 120 g + salad 350 g + yogurt sauce
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Omelet from 1 egg and 150 g of egg whites + vegetables 300 g
How to make this menu 1500 kcal (without redoing the whole day)
Add 250-300 kcal with one element, conveniently planned in SYPB 30 right away:
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Whole grain bread 60 g + cream cheese 40 g
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Yogurt 200 g + muesli 30 g
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Banana 120 g + peanut butter 10 g
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Additional garnish portion for lunch: +80-100 g cooked bulgur or rice
FAQ
Can everyone eat 1200 kcal?
1200 kcal is low calorie. It’s not suitable for everyone. If you have medical conditions, are pregnant, breastfeeding or very active, calories should be selected individually.
Why does strong hunger arise in the evening on 1200 kcal?
Often the reason is a lack of protein during the day and the fact that oils and snacks “eat up” calories but don’t provide satiety. Try to keep protein in every meal and make dinner large due to vegetables.
How to count calories more accurately?
Weigh foods, count oil and sauces separately, choose one tracking format (raw or cooked). In SYPB 30 it’s convenient to save a dish as “My Recipe” and divide into portions.