Menu for 1200 kcal per day: options for breakfast, lunch, dinner, and snacks

21.01.2026

A 1200 kcal menu is usually sought after when you need to quickly tidy up your nutrition and start controlling calories. The main mistake people make is that they try to “cut everything at once” and end up feeling hungry. The right strategy is different: make portion sizes clear, add protein to every meal, and don't forget about vegetables. That way, the diet is easier to maintain and the food diary in SYPB 30 becomes transparent and manageable.

1200 kcal daily meal plan: ready-to-use menu

Total for the day: around 1200 kcal (calculated to be around 1200).
Important: the calorie content depends on the brands of products and the accuracy of weighing.

Day plan

• Breakfast: oatmeal with milk, banana, and peanut butter

• Snack 1: cottage cheese with berries

• Lunch: chicken breast, buckwheat, salad with olive oil

• Snack 2: apple and almonds

• Dinner: omelette from whole egg and whites with spinach and tomatoes

1) Breakfast. Oatmeal with milk, banana and peanut butter

Serving: 1
Time: 10–12 minutes

Ingredients

• Oat flakes 35 g

• Milk 1.5% 150 ml

• Banana 70 g

• Peanut butter 3 g

• Cinnamon to taste

• Sweetener as desired

How to prepare

1. Pour the milk into a saucepan, heat it up until hot, but do not let it boil vigorously.

2. Add the oats, cook on low heat for 4–6 minutes, stirring.

3. Mash the banana with a fork or slice it into rounds, and add to the cooked porridge.

4. Add peanut butter (3 g) and cinnamon, mix.

5. Let it stand for 1 minute to thicken the porridge.

Approximate nutrition facts

• Calories: 275–285 kcal

• Protein: 10–12 g

• Fat: 6–7 g

• Carbohydrates: 45–50 g

2) Snack 1. Cottage cheese with berries

Serving: 1
Time: 3–5 minutes

Ingredients

• Cottage cheese 2% 150 g

• Berries (frozen or fresh) 80 g

• Sweetener as desired

• Pinch of vanilla (optional)

How to prepare

1. If the berries are frozen, let them stand for 5–7 minutes or defrost quickly.

2. Mix cottage cheese with sweetener and vanilla.

3. Add berries on top or mix in gently.

Approximate nutrition facts

• Calories: 155–170 kcal

• Protein: 25–30 g

• Fat: 2–4 g

• Carbohydrates: 10–15 g

3) Lunch. Chicken breast, buckwheat and salad

Serving: 1
Time: 20–30 minutes (if the chicken is already cooked, then 10 minutes)

Ingredients

Chicken and buckwheat

• Cooked chicken breast 120 g

• Cooked buckwheat 110 g

Salad

• Cucumber 150 g

• Tomato 150 g

• Greens 20 g

• Olive oil 5 g

• Salt, pepper

How to prepare

1. If the chicken is raw: bake the breast in the oven for 20–25 minutes at 200°C or cook in a pan with a lid until done. Then weigh out 120 g of the prepared product.

2. Boil the buckwheat ahead of time. For the portion, take 110 g cooked buckwheat.

3. For the salad, slice cucumber and tomatoes, add greens.

4. Dress with 5 g olive oil, salt and pepper.

5. Arrange the plate: chicken, buckwheat, salad.

Approximate nutrition facts

• Calories: 400–430 kcal

• Protein: 40–50 g

• Fat: 10–13 g

• Carbohydrates: 30–40 g

4) Snack 2. Apple and almonds

Serving: 1
Time: 1 minute

Ingredients

• Apple 150 g

• Almonds 10 g

How to consume

It’s best to slice the apple and eat the almonds separately or together.

Approximate nutrition facts

• Calories: 130–145 kcal

• Protein: 2–3 g

• Fat: 5–6 g

• Carbohydrates: 20–25 g

5) Dinner. Omelette from whole egg and whites with spinach and tomatoes

Serving: 1
Time: 10–12 minutes

Ingredients

• Egg 1 pc (about 50 g)

• Egg whites 120 g (from 3–4 eggs or pasteurized)

• Milk 1.5% 50 ml (optional, can replace with water)

• Spinach 60 g

• Tomatoes 150 g

• Cooking oil 2 g (or spray)

• Salt, pepper

How to prepare

1. In a bowl, mix the egg, whites and milk, add salt and pepper.

2. Heat the pan, apply 2 g oil and distribute it.

3. Add spinach, heat for 30–60 seconds until softened.

4. Pour in the egg mixture, cook covered on low heat for 4–6 minutes.

5. Serve tomatoes on the side fresh or add them to the omelette at the end.

Approximate nutrition facts

• Calories: 200–230 kcal

• Protein: 22–28 g

• Fat: 7–10 g

• Carbohydrates: 6–12 g

Daily shopping list

• Oatmeal, 1.5% milk, banana, peanut butter

• Cottage cheese 2%, berries

• Chicken breast, buckwheat

• Cucumbers, tomatoes, greens, spinach

• Eggs or pasteurized whites

• Apple, almonds

• Olive oil, spices

How to make this menu 1500 kcal (if needed)

The easiest way: add one more snack for 250–300 kcal without changing the basics.
Examples:

• Kefir 1% 250 ml + banana 100 g

• Greek yogurt 200 g + muesli 30 g

• Whole grain bread 40 g + cream cheese 40 g + vegetables

Dish replacements (to avoid menu fatigue)

The idea: keep the calories and eating logic the same.

Breakfast options for 250–300 kcal

• Greek yogurt 200 g + berries 100 g + nuts 5–7 g

• Omelet 2 eggs (no oil) + vegetables 250 g

• Cottage cheese 200 g + apple 150 g

Lunch options for 400–450 kcal

• Cooked turkey 130 g + cooked rice 130 g + salad without oil

• White fish 170 g + baked potatoes 180 g + vegetables

• Stewed beans 250 g + vegetables + yogurt sauce

Dinner options for 200–300 kcal

• Tuna 120 g + salad 300 g + yogurt sauce

• Cottage cheese 250 g + cucumber 200 g + greens

• Chicken 100 g + vegetables 300 g (without oil or 3–5 g oil)

How to count calories so that 1200 kcal are “real”

• Weigh oil separately. 5 g of oil can imperceptibly add a significant portion of calories.

• Indicate ‘cooked’ or ‘raw’ product consistently in all recipes, otherwise there will be discrepancies.

• Try to use the same product brands if aiming for precision.

FAQ

Can everyone eat 1200 kcal?

This is a low-calorie diet, which is not suitable for everyone. If you have illnesses, pregnancy, lactation, or high physical activity, it's better to consult a professional about your calorie needs.

Why do I crave sweets on 1200 kcal?

Most often you lack protein, fiber, and a stable meal schedule. A protein breakfast and a snack based on cottage cheese or yogurt help.

How not to binge in the evening?

Make your dinner protein-rich and bulky with vegetables, and plan snacks in advance.

Also read in the SYPB 30 blog

• Calorie deficit: which to choose and why too little can backfire 

• How to count calories correctly: scales, portions, oil, and drinks 

• Calorie norm for weight loss: calculation by the Mifflin-St Jeor formula 

• Healthy Eating cottage cheese desserts: 12 delicious low-calorie sugar-free recipes