1200 Calorie Meal Plan for Weight Loss
If you’ve been struggling with your weight for a long time and need a kickstart then this post might just be what you need. When you try to lose weight you should keep a calorie deficit, which means more calories are burned than they are consumed. This, however, can be difficult as it requires you to include a good gym session every other day and control your diet. If you feel like you have no time to attend the gym then your only option is to reduce the amount of calories you consume drastically.
The minimum recommended by doctor is around 1200 calories a day. So, I’ve created a 1200 calorie meal plan with recipes that leave you full and satisfied, but at the same time are low in calories. What we want here is a good division of you daily calorie allowance throughout the day so that you have the energy you need to carry on with your day.
Although this is a 1200 calorie meal plan, I don’t recommend doing this for too long. What can happen if you do this for too long is your metabolism actually slowing down and making it harder and harder for you to lose weight. What you should try is doing a meal plan like this for about 1 to 2 weeks as a kickstart to your diet. From then on, increase slowly the calories you’re consuming to what your body needs. If you truly want to keep a calorie deficit because working out is not in your plans, then keep a deficit that’s not higher than 10% of your caloric maintenance intake.
As for this meal plan, 1200 calories a day can be easily done without starving yourself. There should be 5 meals in your day, consisting of breakfast, morning snack, lunch, afternoon snack and dinner. For breakfast you should eat around 300 calories, have a 150 calorie morning snack, consume around 400 calories for lunch, have a 150 calorie afternoon snack and finish dinner with 200 calories.
Click on the pictures to find the recipes!
Breakfast: 300 Calories
Always try to include a good source of protein and carbs in your breakfast to give you the energy you need to start the day.
Here are some recipes you could try:
Chia Yogurt Power Bowl
Calories:103 kcal per serving. (You can have 3 servings! Yay!)
Simple Vegan Omelet
Calories: 232 kcal
Cinnamon Roll Protein Pancakes
Calories: 282 kcal
Morning Snacks: 150 Calories
With a small snack such as 150 calories, you can keep your energy levels without binging on food and ruining your weight loss.
Baked Zucchini Chips
Calories: 99 kcal per serving.
Healthy Fruit & Nut Granola Bars
Calories: 164 kcal
Cinnamon Crisps with Blueberries and Yogurt
Calories: 142 kcal
Lunch: 400 Calories
Lunch time is extremely important because the time you need a pick-me-up energy dose the most is after lunch when the afternoon starts to set in. Having a 400 calorie lunch will give you what you need to keep going. If you want to find more recipes check out our post about 12 Lunch Ideas Under 400 Calories.
Chicken Noodle Bowls
Calories: 342 kcal per serving.
Vegetarian Lettuce Wraps
Calories: 194 kcal per serving. You can have 2 servings.
Enchilada Stuffed Sweet Potato
Calories: 359 kcal per serving.
Rosemary White Bean and Kale Quesadillas
Calories: 373 kcal per serving.
Afternoon Snack: 150 Calories
Pumpkin Energy Balls
Calories: 75 kcal per energy ball. You can have 2.
Strawberry Mango Popsicles
Calories: 44 kcal per popsicle. Eat 2 or 3, as you please.
Dinner: 200 Calories
For dinner, you can choose to go for a simple soup or a salad. If you want to see more salad recipes check out our post about 10 Summer Salads to Try Today. I can’t guarantee all of them are under 200 calories but you can always get some inspiration to make your own.
Spinach Pasta Salad Recipe
Calories: 210 kcal per serving.
Summer Corn Salad
Calories: 212 kcal per serving.
This soup can be made on the weekends to enjoy during the week. It can be served hot or cold, with a side of ezekiel bread (80 calories per slice). If you want to stay in the 200 kcal range you can either eat 2 slices of ezekiel bread and 1 serving of soup, or 2 servings of soup and 1 slice of ezekiel bread. Your choice!
Calories: 50 kcal per serving.
If you are already dieting and not getting enough results, then something mustn’t be adding up right. Check out our post about 15 Reasons You’re Not Losing Weight to find out what’s going on and what you can do about it.
Meet the Author
Welcome to Stachio! I'm Maria, and I've created a website dedicated to all topics revolving a healthier and better lifestyle. A tribute to all beautiful things in life. Here you can find anything from health and self-care tips, to nutrition and fitness. My goal is to inspire and motivate you to achieve greater things. Join me as we uncover the steps to a better future !
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