Who is the 1200 kcal per day meal plan suitable for?

Most often, the 1200 kcal meal plan is suitable for women with low or moderate activity and short stature, as well as for a short-term start of 1–2 weeks. If you experience constant hunger, weakness, or breakdowns on 1200 kcal, it’s better to increase the calories.

How many meals should you have on 1200 kcal?

Usually, 3–5 meals are comfortable. It’s important to distribute protein throughout the day and add vegetables for volume and satiety, rather than splitting food into frequent snacks without protein.

Can you have bread on a 1200 kcal meal plan?

Yes, you can have bread if it fits within your calories. A practical option: 30–40 g of whole grain bread instead of some cereal or another carbohydrate source.

Can you have sweets on 1200 kcal and how do you avoid breaking the plan?

You can, but in moderation. Add a portion of sweets and remove an equal amount of cereal or fats according to the calories. That way, you maintain your calorie deficit and lower the risk of breakdowns.

What is the protein norm on a 1200 kcal meal plan?

A common goal for satiety and muscle preservation: about 80–100 g of protein per day, distributed across meals. The exact need depends on weight, activity, and health.

What can you drink on a 1200 kcal meal plan?

Water, tea, coffee without sugar. If you add milk, cream, syrups or juices, include their calories in your daily limit.

1200 kcal diet for the day: ready-made menu with portion sizes and nutritional information (calories, proteins, fats, and carbohydrates)

17.02.2026

рацион 1200 ккал A 1200 kcal meal plan helps create an energy deficit and lose weight, provided it matches your health, activity level, and real needs. Below you’ll find a ready-made menu option for the day with precise gram weights and approximate caloric/macronutrient values, plus substitutions so you don’t fall off track or get “stuck” eating the same foods.

Who the 1200 kcal meal plan suits and who it does not

Most often suitable for:

women with sedentary jobs and low or moderate activity
as a short “start” for 1-2 weeks with further transition to a more comfortable caloric intake
those who already know how to weigh food and get enough protein

Not suitable or requires approval from a doctor:

pregnancy, breastfeeding
teenagers
active gastrointestinal diseases, pronounced anemia, uncontrolled endocrine disorders
high physical activity and regular strength training

If you feel constant hunger, weakness, irritability, sleep disturbance, or breakdowns on 1200 kcal, this is a signal that the calories are too low for you.

Main principles to make 1200 kcal work

Protein in every meal. Daily goal: about 80-100 g of protein.
Vegetables: 400-600 g per day. This gives volume and fiber.
Don’t “zero out” fats. Minimum 35-45 g of fat per day.
Distribute carbs so you don’t crave sweets in the evening.
Cook in simple ways: baking, stewing, boiling, grilling.

Menu for 1200 kcal a day: filling and no exotic foods

Below are approximate macronutrient values. Exact numbers depend on brands and fat content of products.

Breakfast (about 320 kcal)

Oatmeal with cottage cheese and berries

dry rolled oats 35 g
milk 1.5% 150 ml
cottage cheese 2-5% 80 g
berries (any) 80 g
cinnamon, vanilla - to taste

Approximate macronutrients: 320 kcal, P 23 g, F 7 g, C 44 g

Snack 1 (about 140 kcal)

Yogurt and apple

natural yogurt 2% 150 g
apple 120 g

Approximate macronutrients: 140 kcal, P 9 g, F 3 g, C 19 g

Lunch (about 420 kcal)

Chicken breast, buckwheat, salad

chicken breast (cooked) 130 g
buckwheat (cooked) 150 g
vegetable salad 250 g (cucumber, tomato, greens)
olive oil 7 g (about 1 tsp with a heap)
salt, lemon juice, spices - to taste

Approximate macronutrients: 420 kcal, P 38 g, F 11 g, C 43 g

Snack 2 (about 120 kcal)

Egg and cucumber

boiled egg 1 pc (55 g)
cucumber 200 g

Approximate macronutrients: 120 kcal, P 7 g, F 5 g, C 9 g

Dinner (about 200 kcal)

Fish and vegetables

cod/pollock (cooked) 150 g
stewed vegetables or salad 250 g
soy sauce or spices - to taste

Approximate macronutrients: 200 kcal, P 32 g, F 2 g, C 12 g

Total per day (approximate)

1200 kcal, P 109 g, F 28 g, C 127 g

If you want a bit more fat and to feel better hormonally, add 5-10 g of oil to the salad or 10-15 g of nuts, but then remove part of the grains or fruit.

Convenient substitutions to avoid repetition

Protein (substitute 1 to 1 by calories, approximately)

chicken 130 g cooked = turkey 130 g = tuna in its own juice 120 g = shrimp 160 g
cod 150 g = hake 150 g = chicken breast 110-120 g
cottage cheese 80 g = Greek yogurt 170 g = 2 eggs

Side dish

buckwheat cooked 150 g = rice cooked 150 g = bulgur cooked 160 g = baked potato 200 g

Fruits and sweets without breakdowns

apple 120 g = pear 120 g = orange 200 g
if you crave chocolate: it’s better to add 10 g of dark chocolate and remove 10-15 g of grains

Shopping list for 1 day

oatmeal
milk 1.5%
cottage cheese 2-5%
berries (fresh or frozen)
natural yogurt
apples
chicken breast
buckwheat
cod/pollock
cucumbers, tomatoes, greens, vegetable mix
olive oil, lemon, spices

FAQ

How many meals to have on 1200 kcal

Usually 3-5 meals are comfortable. The main thing is to get enough protein and vegetables, not to “split” into constant snacks.

Can you have bread

Yes, just fit it within your calories. A good option – whole grain, 30-40 g instead of some grains.

Can you have sweets

Yes, but in moderation. The simple logic: you add sweets, you remove an equal amount of calories from grains or fats.

What to drink

Water, tea, coffee without sugar. If you add milk, syrups, cream – those are also calories.

SYPB 30 Blog