1200 Calorie Meal Plan - Weight Loss Guide

Complete 1200 calorie meal plan with macro breakdowns

Get a complete 1200 calorie meal plan for sustainable weight loss. High-protein, nutrient-dense meals that keep you satisfied while creating a calorie deficit.

Track 1200 Calorie Plan with Spotwell →

Meal Plan

Breakfast (300 calories)

Calories: 300

Protein: 25g

Carbs: 30g

Fats: 10g

  • 2 eggs
  • 1 slice whole wheat toast
  • 1/2 cup berries

Lunch (400 calories)

Calories: 400

Protein: 35g

Carbs: 40g

Fats: 12g

  • 4oz grilled chicken
  • 1 cup vegetables
  • 1/2 cup quinoa

Dinner (350 calories)

Calories: 350

Protein: 30g

Carbs: 35g

Fats: 10g

  • 4oz white fish
  • 1 cup roasted vegetables
  • 1/2 sweet potato

Snack (150 calories)

Calories: 150

Protein: 10g

Carbs: 15g

Fats: 8g

  • Greek yogurt
  • 1/4 cup almonds

Nutrition Tips

  • This 1200 calorie meal plan is designed for weight loss.
  • Adjust portion sizes based on your activity level and goals.
  • Track your meals with Spotwell's AI meal scanner to ensure accuracy.
  • Drink plenty of water throughout the day - aim for 8-10 glasses.
  • Meal prep on Sundays to make following this plan easier during the week.

Related Nutrition Guides

1500 Calorie Meal Plan

Weight loss / maintenance plan

1600 Calorie Meal Plan

Weight loss / maintenance plan

1800 Calorie Meal Plan

Weight loss / maintenance plan

Macro Tracker

Track your macros

Meal Tracking

Track meals with AI

Scan Any Meal with Spotwell

Use Spotwell's AI meal scanner to track calories and macros instantly. Just point, shoot, and track.

Download on theApp Store