1200 kcal Meal Plan for the Day: Menu with Recipes, Gram Quantities, and Calorie-Protein-Fat-Carbohydrate Breakdown
This 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"
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Add oil by grams, not "by eye"
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Weigh meat and fish in ready-to-eat form, if specified in the menu
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Use low-calorie sauces or count their calories separately
Menu for 1200 kcal: tasty, simple, no hunger!
Breakfast: Omelette with vegetables and cheese + crispbreads (approx. 320 kcal)
Ingredients
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eggs 2 pcs (110 g)
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milk 1.5% 50 ml
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tomato 120 g
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spinach/greens 40 g (frozen is fine)
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cheese 10-17% 20 g
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salt, pepper
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crispbreads 2 pcs (20 g)
Recipe
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Beat the eggs with milk, salt, and pepper in a bowl.
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Cut the tomato into cubes, rinse the spinach.
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Heat a non-stick frying pan, pour in the mixture.
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Add the vegetables, cook covered for 3-4 minutes over low heat.
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Sprinkle with grated cheese, leave for another minute until it melts.
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Serve with crispbreads.
Approximate C/P/F/C: 320 kcal, P 22 g, F 16 g, C 20 g
Snack 1: Cottage cheese dessert with berries (approx. 170 kcal)
Ingredients
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cottage cheese 2% 150 g
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berries 80 g
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sweetener or 1 tsp honey (7 g) as desired
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vanilla, cinnamon
Recipe
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Mash the cottage cheese with a fork or blend it.
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Add vanilla, sweetener.
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Top with berries or mix them in.
Approximate C/P/F/C: 170 kcal, P 24 g, F 3 g, C 15 g
Lunch: Turkey meatball soup + salad (approx. 410 kcal)
Ingredients for 1 serving
For the soup:
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turkey mince 5% 120 g
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egg 1/2 pc (25-30 g) or no egg
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onion 40 g
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carrot 60 g
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potato 150 g
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water 500-600 ml
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bay leaf, salt, pepper
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greens 10 g
For the salad:
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cucumber 150 g
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cabbage 150 g
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plain yogurt 2% 50 g (for dressing)
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salt, lemon juice
Recipe
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Form the meatballs: mix the mince, half an egg, salt, pepper. Roll 8-10 balls.
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Pour water into a pot and bring to a boil.
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Add chopped potatoes and cook for 7 minutes.
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Add carrots and onions (you can lightly sauté them in a dry pan), cook another 5 minutes.
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Add the meatballs, cook for 7-10 minutes until done. Add bay leaf and greens.
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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
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kefir 1% 250 ml
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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
Dinner: Baked fish + vegetables (approx. 140 kcal)
Ingredients
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pollock/hake 170 g (raw weight)
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lemon 1-2 slices
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spices (paprika, garlic, pepper)
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vegetables (broccoli/cauliflower/zucchini) 250 g
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soy sauce 10 g optional
Recipe
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Salt the fish, add spices and lemon.
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Bake at 190°C for 15-20 minutes (depends on thickness of the piece).
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Steam or stew the vegetables in water for 8-10 minutes.
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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
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Turkey in soup: chicken, lean beef, fish
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Fish for dinner: cod, pike perch, shrimp
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Cottage cheese snack: Greek yogurt + berries, sugar-free protein yogurt
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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
- Menu for 1200 kcal a day: breakfast, lunch, dinner, snack options
- Menu for 1200 kcal a day: with recipes and portion sizes
- Menu for 1200 kcal a day: with recipes and portion sizes (5 meals)
- Fish day: menu for 1500 kcal a day with recipes and portion sizes
- Calorie norm for weight loss: calculation by Mifflin-St Jeor formula
- Healthy Eating desserts from cottage cheese: 12 delicious recipes without sugar and extra calories
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.
If you are looking for a menu or meal plan for 1200 kcal, it is important that the day is not hungry and is easy to track by grams. The working scheme is simple: protein in every meal, vegetables for volume, oils and sauces strictly by weight. Below is a ready-made menu for a day of about 1200 kcal, which is convenient to copy and add to SYPB 30 as “My Recipe”.