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1200 kcal per day meal plan: menu with recipes and gram weights (5 meals)

11.02.2026

меню на 1200 ккалA 1200 kcal meal plan is usually chosen when you need to quickly put your eating habits in order and start monitoring calories. To make the menu filling rather than leaving you hungry, stick to a simple formula: protein at every meal, vegetables for volume, oil and sauces measured strictly by the gram. Below is a ready-made day of about 1200 kcal, which you can copy and add to SYPB 30 as "My Recipe".

Meal Plan for 1200 kcal

Total for the day: approximately 1200 kcal (depends on brands and accuracy of weighing).

Breakfast
Oatmeal pancake with cottage cheese cream and berries

Snack 1
Kefir and kiwi

Lunch
Lentil soup with chicken (filling but light)

Snack 2
Apple and almonds

Dinner
Cod with cauliflower and vegetables

Note for SYPB 30
Choose one method for tracking your food and stick to it: either count all foods as “raw” or “cooked.” Always count oil and sauces separately by the gram.

овсяноблин с ягодами1) Breakfast: Oatmeal pancake with cottage cheese cream and berries

Serving: 1
Time: 10-12 minutes

Ingredients
Base (oatmeal pancake)

  • Egg 1 pc (about 50 g)

  • Oat flakes or oat flour 25 g

  • Milk 1.5% 60 ml (water can be used)

  • Baking powder 2 g (optional)

  • A pinch of salt

  • Sweetener to taste

Filling

  • Cottage cheese 2% 100 g

  • Greek yogurt 2% 30 g

  • Berries 80 g

How to prepare

  1. In a bowl, mix egg, milk, salt, and sweetener.

  2. Add oat flakes (or flour) and baking powder, mix well. Let it stand for 2 minutes to thicken.

  3. Preheat a non-stick skillet. If your pan is good, cook without oil. If not, use spray or 1 g of oil (and account for it separately).

  4. Pour in the batter, cook over low heat for 2-3 minutes, then carefully flip and cook for another 1-2 minutes.

  5. For the cream, mash the cottage cheese with a fork, stir in the yogurt until creamier.

  6. Spread the cream on the oatmeal pancake, add berries, fold in half or roll it up.

Approximate Nutrition Facts
Calories 330-350
Protein 26-32 g
Fat 8-11 g
Carbohydrates 35-45 g

смузи из кефира и киви2) Snack 1: Kefir and kiwi

Serving: 1
Time: 1 minute

Ingredients

  • Kefir 1% 250 ml

  • Kiwi 100 g

How to consume
Drink the kefir separately, eat the kiwi as a fruit or make a smoothie. If you want it “dessert-like”, slice the kiwi and add it directly to the kefir.

Approximate Nutrition Facts
Calories 150-170
Protein 8-10 g
Fat 2-4 g
Carbohydrates 18-25 g

суп с чечевицей3) Lunch: Lentil soup with chicken

Serving: 1 large bowl
Time: 30-35 minutes (you can cook for 2 days)

Ingredients (for 1 serving)

  • Red lentils (dry) 30 g

  • Cooked chicken breast 70 g

  • Carrot 60 g

  • Onion 40 g

  • Tomato 100 g (or canned tomatoes in juice 120 g)

  • Water 450-500 ml

  • Olive oil 2 g (optional)

  • Salt, pepper, paprika, bay leaf

How to prepare

  1. Rinse lentils until water runs clear.

  2. Finely chop the onion, grate or dice the carrot.

  3. Add the onion and carrot to a pot. If using oil, add 2 g and heat for 1 minute, or use a small amount of water instead of oil.

  4. Add tomato (chopped) or canned tomatoes, heat for 1-2 minutes.

  5. Pour in water, add lentils, seasonings, and bay leaf.

  6. Simmer for 12-15 minutes until lentils are soft.

  7. Add chicken breast in pieces (70 g cooked product), simmer for another 2-3 minutes.

  8. Let the soup stand for 5 minutes. If you like, you can blend it slightly, but in that case, add the chicken afterwards.

Approximate Nutrition Facts
Calories 290-330
Protein 25-35 g
Fat 3-7 g
Carbohydrates 30-40 g

яблоко с миндалем4) Snack 2: Apple and almonds

Serving: 1
Time: 1 minute

Ingredients

  • Apple 150 g

  • Almonds 8 g

How to consume
Slice the apple. It's best to eat the almonds together with the apple for longer-lasting satiety.

Approximate Nutrition Facts
Calories 110-130
Protein 2-3 g
Fat 4-5 g
Carbohydrates 18-22 g

треска с овощами5) Dinner: Cod with cauliflower and vegetables

Serving: 1
Time: 20-25 minutes

Ingredients

  • Cod (or other white fish) 170 g

  • Cauliflower 250 g (fresh or frozen)

  • Vegetables (bell pepper, zucchini, tomatoes, cucumber—seasonal) 150 g

  • Olive oil 4 g

  • Lemon juice 10 g

  • Salt, pepper, dried garlic

How to prepare

  1. Preheat oven to 200°C or use an air fryer.

  2. Salt, pepper, and sprinkle lemon on the fish.

  3. Bake the cod for 12-15 minutes (depends on fillet thickness).

  4. Boil the cauliflower for 5-7 minutes or steam it. You can quickly toast it in a dry pan for 2-3 minutes for flavor.

  5. Chop the vegetables for a salad or serve fresh.

  6. Add 4 g of oil to the cauliflower or vegetables and mix. Add lemon juice if desired.

Approximate Nutrition Facts
Calories 260-300
Protein 35-42 g
Fat 6-9 g
Carbohydrates 18-28 g

Shopping List for the Day

  • Eggs

  • Oat flakes or oat flour

  • Milk 1.5%

  • Cottage cheese 2%

  • Greek yogurt 2%

  • Berries

  • Kefir 1%

  • Kiwi

  • Red lentils

  • Chicken breast

  • Carrots, onions, tomatoes

  • Cod (white fish)

  • Cauliflower

  • Salad vegetables

  • Olive oil, lemon, spices

Meal Replacements (to keep the 1200 kcal plan from getting boring)

Breakfast (300-360 kcal)

  • Oatmeal 35 g with milk or water + cottage cheese 100 g + berries 80 g

  • Omelet with 2 eggs + vegetables 250 g (2 g oil or without oil)

Snack (120-180 kcal)

  • Yogurt 150-200 g + berries 100 g

  • Cottage cheese 150 g + cucumber 200 g

  • Orange 200 g + kefir 200 ml

Lunch (280-380 kcal)

  • Chicken 120 g + cooked buckwheat 100 g + salad (oil 3-5 g)

  • Fish 170 g + potato 150-180 g + vegetables (oil 3 g)

Dinner (240-330 kcal)

  • Tuna 120 g + large salad 350 g + yogurt sauce

  • Turkey 120 g + vegetables 350 g (oil 3-5 g)

How to Make This Menu 1500 kcal (without redoing the whole day)

Add 250-300 kcal with one of the following:

  • Whole grain bread 50-60 g + cream cheese 30-40 g

  • Yogurt 200 g + muesli 30 g

  • Banana 120 g + peanut butter 10 g

  • Increase portion of the side dish at dinner: add 120-150 g potatoes or 100 g cooked grains

FAQ

Is it okay for everyone to eat 1200 kcal?
1200 kcal is a low-calorie intake. It’s not suitable for everyone. If you have health conditions, are pregnant, breastfeeding, or have high activity levels, it’s best to select your calorie intake individually.

Why do I feel very hungry at night on 1200 kcal?
Often the reason is not enough protein during the day, and oil or snacks “eat up” calories but don’t make you feel full. Try to keep protein in every meal and make your dinner more filling with vegetables.

How to count calories more accurately?
Weigh your products, always count oil and sauces separately, and pick one method for counting (raw or cooked). In SYPB 30, it’s convenient to save a dish as “My Recipe” and divide into portions.

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