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1200 kcal Meal Plan for the Day: Menu with Recipes, Gram Quantities, and Calorie-Protein-Fat-Carbohydrate Breakdown

05.03.2026

рацион 1200 ккалThis menu option is made from affordable products. The calculated C/P/F/C (Calories/Proteins/Fats/Carbohydrates) is approximate and may vary slightly depending on the brand of the products, fat content, and method of preparation.

How to cook so that the calorie count does not "drift"

  • Add oil by grams, not "by eye"

  • Weigh meat and fish in ready-to-eat form, if specified in the menu

  • Use low-calorie sauces or count their calories separately

Menu for 1200 kcal: tasty, simple, no hunger!

меню 1200 ккалBreakfast: Omelette with vegetables and cheese + crispbreads (approx. 320 kcal)

Ingredients

  • eggs 2 pcs (110 g)

  • milk 1.5% 50 ml

  • tomato 120 g

  • spinach/greens 40 g (frozen is fine)

  • cheese 10-17% 20 g

  • salt, pepper

  • crispbreads 2 pcs (20 g)

Recipe

  1. Beat the eggs with milk, salt, and pepper in a bowl.

  2. Cut the tomato into cubes, rinse the spinach.

  3. Heat a non-stick frying pan, pour in the mixture.

  4. Add the vegetables, cook covered for 3-4 minutes over low heat.

  5. Sprinkle with grated cheese, leave for another minute until it melts.

  6. Serve with crispbreads.

Approximate C/P/F/C: 320 kcal, P 22 g, F 16 g, C 20 g

перекус для рациона 1200 ккалSnack 1: Cottage cheese dessert with berries (approx. 170 kcal)

Ingredients

  • cottage cheese 2% 150 g

  • berries 80 g

  • sweetener or 1 tsp honey (7 g) as desired

  • vanilla, cinnamon

Recipe

  1. Mash the cottage cheese with a fork or blend it.

  2. Add vanilla, sweetener.

  3. Top with berries or mix them in.

Approximate C/P/F/C: 170 kcal, P 24 g, F 3 g, C 15 g

обед рацион 1200 ккалLunch: Turkey meatball soup + salad (approx. 410 kcal)

Ingredients for 1 serving

For the soup:

  • turkey mince 5% 120 g

  • egg 1/2 pc (25-30 g) or no egg

  • onion 40 g

  • carrot 60 g

  • potato 150 g

  • water 500-600 ml

  • bay leaf, salt, pepper

  • greens 10 g

For the salad:

  • cucumber 150 g

  • cabbage 150 g

  • plain yogurt 2% 50 g (for dressing)

  • salt, lemon juice

Recipe

  1. Form the meatballs: mix the mince, half an egg, salt, pepper. Roll 8-10 balls.

  2. Pour water into a pot and bring to a boil.

  3. Add chopped potatoes and cook for 7 minutes.

  4. Add carrots and onions (you can lightly sauté them in a dry pan), cook another 5 minutes.

  5. Add the meatballs, cook for 7-10 minutes until done. Add bay leaf and greens.

  6. Salad: Shred the cabbage, add cucumber, dress with yogurt.

Approximate C/P/F/C: 410 kcal, P 33 g, F 10 g, C 50 g

Snack 2: Banana + kefir (approx. 160 kcal)

Ingredients

  • kefir 1% 250 ml

  • banana 80 g

How to consume

Just drink the kefir separately, you can eat the banana immediately or after 10-15 minutes.

Approximate C/P/F/C: 160 kcal, P 9 g, F 3 g, C 26 g

ужин для рациона 1200 ккалDinner: Baked fish + vegetables (approx. 140 kcal)

Ingredients

  • pollock/hake 170 g (raw weight)

  • lemon 1-2 slices

  • spices (paprika, garlic, pepper)

  • vegetables (broccoli/cauliflower/zucchini) 250 g

  • soy sauce 10 g optional

Recipe

  1. Salt the fish, add spices and lemon.

  2. Bake at 190°C for 15-20 minutes (depends on thickness of the piece).

  3. Steam or stew the vegetables in water for 8-10 minutes.

  4. Serve the fish with vegetables, you may add a bit of soy sauce.

Approximate C/P/F/C: 140 kcal, P 30 g, F 2 g, C 8 g

Total for the day (approximate)

1200 kcal
Proteins: about 118 g
Fats: about 34 g
Carbohydrates: about 119 g

Food substitutions for variety

  • Turkey in soup: chicken, lean beef, fish

  • Fish for dinner: cod, pike perch, shrimp

  • Cottage cheese snack: Greek yogurt + berries, sugar-free protein yogurt

  • Vegetables: any non-starchy, at least 400 g per day

Shopping list for 1 day

Eggs, milk 1.5%, cottage cheese 2%, berries, turkey mince, potatoes, carrots, onion, cabbage, cucumbers, kefir 1%, banana, pollock/hake, broccoli/vegetable mix, lemon, spices.

Also read in the SYPB 30 blog

Categories

  1. Introduction to a Healthy Lifestyle and the Basics of Weight Loss
  2. Myths and Misconceptions About Nutrition and Diets
  3. Healthy Eating and Meal Planning
  4. Recipes and Cooking Ideas
  5. Workouts and Physical Activity
  6. Psychology, Motivation, and Habits
  7. Tracking Progress
  8. Detox Days and "Advanced" Approaches
  9. Vitamins, Supplements, and Micronutrients
  10. Seasonal Eating
  11. A Little Bit of Everything
  12. 1500 kcal Daily Meal Plan
  13. 1200 kcal Daily Meal Plan