Printable 1200 Calorie Diet Plan For Weight Loss

Need a little structure to help you reach your weight loss goals? Say hello to my “Printable 1200 Calorie Diet Plan for Weight Loss” – your quickest roadmap to success!

1200 Calorie Diet Plan: what’s included?

There are seven 1200 calorie diet plans here.

Each consist of breakfast, lunch, dinner and 2-3 snacks.

This Printable 1200 Calorie Diet Plan is the best starting point for you if you are seeking structured meal plans to support your weight loss journey.

Why do you need to try this printable 1200 calorie diet plan?

Portion Control: By providing specific portion sizes and calorie counts for each meal, this plan takes the guesswork out of portion control, making it easier to manage your calorie intake without having to constantly measure or weigh your food.

Versatility and Flavor: One of the keys to sticking with any diet plan is enjoying the food you eat, and these meals certainly deliver on flavor and variety. From savory pasta dishes to vibrant salads and comforting breakfast options, there’s something for every palate, making it easier to stay on track and avoid feelings of deprivation.

Nutrient Density: These meals are carefully designed to be nutrient-dense, meaning they provide a wide array of essential vitamins, minerals, and antioxidants while still being relatively low in calories. This ensures that despite the calorie restriction, you’re still getting all the vital nutrients your body needs to function optimally.

Balanced Macronutrients: Each meal in this plan is crafted to strike a balance between carbohydrates, protein, and fats. This balance is crucial for maintaining energy levels, supporting muscle growth and repair, and keeping you feeling satisfied throughout the day.

Why is this diet plan organized from Plan 1 to Plan 7?

Well, the numbering system is there mainly to make your life easier and more flexible. They are labeled from Plan 1 to Plan 7, so you remember that it is not day 1 to day 7, meaning you’re not tied to following them in a strict order.

You can mix it up based on what you’re feeling like or what ingredients you have handy.

But hey, sticking to the sequence can definitely help with keeping things consistent, especially if you’ve done your grocery shopping in line with the plans.

You could whip up a batch of these meals if you plan on having the same plan for 2-3 days of the week.

Remember, all these plans hover around 1200 calories, so you’ve got the freedom to switch them up as you see fit.

If this range works for you, there’s room to incorporate more 1200 calorie meal plans for even more variety.

Calories and Macronutrients

Calories: The average daily calorie intake across these meal plans hovers around 1200 calories, which is a commonly recommended amount for weight loss and calorie control.

Carbohydrates: Carbohydrate intake varies but generally falls within the range of 100-150 grams per day. This moderate-carb approach allows for adequate energy levels while still promoting weight loss.
Protein: Protein intake is relatively high, averaging around 80-100 grams per day. This ensures sufficient protein to support muscle maintenance, repair, and satiety, which is crucial for preserving lean muscle mass during weight loss.
Fat: Fat intake is moderate, typically ranging from 30-50 grams per day. Healthy fats from sources like nuts, seeds, avocado, and olive oil are emphasized, providing essential fatty acids and promoting feelings of fullness.

Fiber: Fiber intake is generally high, with an average daily intake of 20-30 grams. This comes from a variety of sources such as fruits, vegetables, whole grains, and legumes, which not only aid in digestion but also help to promote feelings of fullness and satisfaction.

Meals in this Printable 1200 Calorie Diet Plan

Breakfast

Eggs with Whole Grain Bread
Bagels with Cream Cheese

Almond Butter Overnight Oats & Boiled Egg
Eggs with Toast
Egg & Cheese Quesadilla

Eggs with English Muffin
Veggie Omelet

Lunch

Organic Angel Hair Pasta with Italian Herb Pasta Sauce

Shrimp & Squash Skillet with Rice
Cheeseburger Salad
Buffalo Tuna Salad Served on Lettuce

Roasted Cauliflower Bowl
Broccoli Alfredo Pasta
Creamy Turkey Salad

Dinner

Chicken Waldorf Salad
Tortilla Baked Eggs
Baked Salmon and Green Beans

Turkey Quinoa Salad
Chicken Flatbread Pizza
Shrimp Taco Salad

Lemon Herb Salmon Salad

Snacks

Pure Protein Bar
The Only Bean Crunchy Dry Roasted Edamame Snack Pack

Wonderful Pistachios No Shells
gimMe – Sea Salt Organic Roasted Seaweed Sheets
Pirate’s Booty Aged White Cheddar Cheese Puffs

Blue Diamonds Almond Dark Chocolate Cocoa Dusted Snacks
SkinnyPop Original Popcorn
Atkins Endulge Chocolate Caramel Mousse Bar

Blue Diamonds Almond Dark Chocolate Cocoa Dusted Snacks
Quest Nutrition Tortilla Style Protein Chips

These meals offer a diverse range of flavors and ingredients to keep your taste buds excited while supporting your health and weight loss goals.

Protein In These Meal Plans

Chicken Breast: You’ll need it in dishes like Chicken Waldorf Salad and Chicken Flatbread Pizza. Chicken breast is a lean protein source that is low in fat and calories but high in protein, making it ideal for muscle building and weight management.
Shrimp: You’ll need these in dishes like Shrimp & Squash Skillet with Rice and Shrimp Taco Salad. Shrimp is low in calories too but high in protein and various nutrients such as iodine, selenium, and vitamin B12, supporting thyroid function and overall health.
Greek Yogurt: Found in Chicken Waldorf Salad and Almond Butter Overnight Oats. Greek yogurt is rich in protein, calcium, and probiotics, promoting gut health, bone health, and muscle recovery.

Salmon: Included in dishes like Baked Salmon and Green Beans and Lemon Herb Salmon Salad. Salmon is a fatty fish rich in omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation.
Tuna: Found in dishes like Buffalo Tuna Salad. Tuna is a lean protein source that is also rich in omega-3 fatty acids, supporting heart health and reducing inflammation.
Turkey Breast: You’ll need this in dishes like Creamy Turkey Salad. Turkey breast is low in fat and calories but high in protein, making it a nutritious option for muscle building and weight management.

Eggs: Used in various breakfast dishes like omelets, quesadillas, and baked eggs. Eggs are a complete protein source, providing all the essential amino acids necessary for muscle repair and growth.
Beef: Featured in dishes like Cheeseburger Salad. Beef is a rich source of high-quality protein, iron, zinc, and B vitamins, supporting muscle growth, immune function, and energy metabolism. It provides essential nutrients for maintaining optimal health and can be included as part of a balanced diet when consumed in moderation and lean cuts.
Peanut Butter: Included in the milkshake snack. Peanut butter is a plant-based protein source that also contains healthy fats and fiber. It provides a good amount of protein and can contribute to satiety and muscle recovery. However, it’s important to consume it in moderation due to its calorie density.

Following this printable 1200 Calorie Diet Plan for Weight Loss can help individuals stay on track with their weight loss goals; it provides a clear roadmap for daily meals and snacks!

Plan 1

Breakfast:

2 large eggs (Season with salt and pepper) (100g)
2 slices of Dave’s Killer Bread Organic 21 Whole Grains and Seeds Bread (56g)

1 cup of black coffee (or with stevia & Zero Calorie Coffee Creamer)

Lunch:

56g (Dry Weight) 365 by Whole Foods Market, Organic Angel Hair Pasta
118g (1/2 cup) 365 by Whole Foods Market, Organic Italian Herb Pasta Sauce

10g (2 tablespoons) 365 by Whole Foods Market, Parmesan Shred

Dinner: Chicken Waldorf Salad

113g boneless, skinless chicken breast
1/4 cup Oikos Blended Non Fat Greek Yogurt (38g)

1 tablespoon lemon juice (15g)
90g seedless red grapes
4g walnuts, preferably toasted

50 granny smith apple
50 chopped red onion

Snack

1 Pure Protein Bar (Chocolate Peanut Caramel) (50g)

The Only Bean Crunchy Dry Roasted Edamame Snack Pack (26g) (Sea salt)

Nutrition Information For The Day

Calories: 1197
Carbohydrates: 135

Protein: 93
Fat: 34.5
Fiber: 14.5

Plan 2

Breakfast: Bagels with Cream Cheese

1 Piece (95g) Dave’s Killer Bread Organic Everything Bagel
30g Light Philadelphia Cream Cheese
1 cup of black coffee (Or with Stevia & Zero Calorie Coffee Creamer)

19g fresh raspberries (around 10 pieces)

Lunch: Shrimp & Squash Skillet with Rice

130g shrimps (raw weight)
118g zucchini (1 small)

118g yellow squash/crookneck (1 small)
74g green bell pepper (1 small)
10g canola/extra virgin olive oil (3/4 tablespoon)

3g garlic, minced (1 clove)
1/3 tablespoon paprika spice
1/2 teaspoon cajun seasoning

salt and pepper and fresh parsley to taste
1/2 cup cooked long grain brown rice (without oil or other fat)

Dinner: Tortilla Baked Eggs

2 large eggs

1 piece Mission Zero Net Carb Original Tortilla (18g)
14g Organic Valley Gourmet Grassmilk Raw Organic Cheddar Cheese
50g fresh baby spinach

76g grape tomatoes (1/2 cup)
Season wtih salt, black pepper, red pepper flakes to taste

Snacks For The Day

1 bag Wonderful Pistachios No Shells, any from the 3 flavors (21g)

1 package gimMe – Sea Salt Organic Roasted Seaweed Sheets (5g)
Pirate’s Booty Aged White Cheddar Cheese Puffs (14g)

Nutrition Information For The Day

Calories: 1199

Carbohydrates: 118g
Protein: 74.5g
Fat: 53.5g

Fiber: 22.5g

Plan 3

Breakfast: Almond Butter Overnight Oats & Boiled Egg

123g cup low fat milk (1/2 cup). Add water if you want it more runny.
40g whole grain old fashioned oats (1/2 cup)

15g tablespoon Great Value Natural Almond Butter (1 tablespoon)
72g blackberries (1/2 cup)
Stevia to sweeten if needed

1 large egg (50g)

Lunch: Cheese Burger Salad

Wish-Bone Light Thousand Island Salad Dressing, 2 tbsp, 30 ml
145g ground beef (97% lean, 3% fat) (raw weight)

3g garlic (1 clove) garlic, minced
Salad items:
86g romaine lettuce, chopped

76g (1/2 cup) grape tomatoes, chopped
28g (1 piece) 365 by Whole Foods Market, Organic Baby Dill Pickles
49g (1/4 piece) red onion, sliced

14g Organic Valley Gourmet Grassmilk Raw Organic Cheddar Cheese, shredded

Dinner: Baked Salmon and Green Beans

70g salmon, Chicken of the Sea Wild Caught Alaskan Pink Salmon in Spring Water
15g (1 tablespoon) lemon juice

1/2 teaspoon olive/canola oil
56g green beans (raw weight)
3g (1 clove) garlic, minced

Season with salt, pepper and dill to taste

Snacks for the day

18g (1 bag) Blue Diamonds Almond Dark Chocolate Cocoa Dusted Snacks
28g (1 stick) 365 by Whole Foods Market, Cheese String Mozzarella

Nutrition Information For The Day

Calories: 1228
Carbs: 106g
Protein: 93g

Fat: 49g
Fiber: 22g

Plan 4

Breakfast: Eggs with Toast

2 large eggs (Season with salt & pepper) (100g)

2 slices of Dave’s Killer Bread Organic 21 Whole Grains and Seeds Bread (56g)
1 cup of black coffee (Or with Stevia & Zero Calorie Coffee Creamer)

Lunch: Buffalo Tuna Salad Served on Lettuce

165g (1 can) light tuna, canned in water

25g (1/4 cup) diced celery
50g (1 small) carrots, diced
49g (1/4 piece) red onion, diced (instead of 1/8 small red onion diced)

15g (1 tablespoon) Hellman’s light mayo
1/4 tbsp + 1/8 tbsp franks red hot or to taste
Salt and pepper to taste

75g (1/2 cup) Oikos Blended Non Fat Greek Yogurt

Dinner: Turkey Quinoa Salad

66.5g Ground Turkey (93% lean 7% fat) (raw weight)
92.5g (1/2 cup) cooked quinoa

85g of canned artichoke
149g (1 cup) of cherry tomatoes
Season with salt pepper, garlic powder

30g (1 cup) fresh spinach

Snack for the day: milk shake

16g (2 tablespoons) PBfit All-Natural Peanut Butter Powder
123g (1/2 cup) low fat milk

19g (10 pieces) raspberries
Ice cubes or water if desired

Nutrition Information For The Day

Calories: 1244
Carbohydrates: 122g
Protein: 126g
Fat: 34.5g
Fiber: 26g

Plan 5

Breakfast: Egg & Cheese Quesadilla

2 large eggs (Season with salt & pepper) (100g)
18g (1 piece) Mission Zero Net Carb Original Tortillas
14g Organic Valley Gourmet Grassmilk Raw Organic Cheddar Cheese Block, shredded
1 cup of black coffee (Or with Stevia & Zero Calorie Coffee Creamer)

Lunch: Roasted Cauliflower Bowl

101g (1/2 cup) cooked long grain brown rice (cooked weight)
265g (1 small head) cauliflower (4″ dia)
4.5g (1 teaspoon) canola oil
5.7g (2 teaspoons) taco seasoning
113g boneless. skinless chicken breast (raw weight)
4g (1/4 cup) fresh cilantro
67g (1 piece) lime (2 ” dia)
30g (1/2 piece) Roma tomato
1 teaspoon hot sauce for topping or to taste
50g (1/4 piece) avocado sliced / 1 serving
1/4 cup water

Dinner: Chicken Flatbread Pizza

48g (1 piece) flatbread Flatout Thin Pizza Crust, Rustic White
62g (1/4 cup) 365 by Whole Foods Market, Organic Pizza Sauce
113g boneless. skinless chicken breast (raw weight). Cook without oil, season to taste.
7g 365 by Whole Foods Market, Mozzarella Shred Organic
Sprinkle oregano, red pepper flakes

Snacks For The Day

18g (1 snack size bag) SkinnyPop Original Popcorn
34g (1 bar) Atkins Endulge Chocolate Caramel Mousse Bar

Nutrition Information For The Day

Calories: 1255
Carbohydrates: 126.5g
Protein: 88.5g
Fat: 51g
Fiber: 31.5g

Plan 6

Breakfast: Eggs with English Muffin

2 large eggs (Season with salt & pepper) (100g)
1 Thomas Light Multigrain English muffin (57g)
1/2 teaspoon olive/canola oil
1 cup of black coffee (Or with Stevia & Zero Calorie Coffee Creamer)

Lunch: Broccoli Alfredo Pasta

56g (dry weight) Barilla Protein Penne Pasta
152g (1/4th bunch) broccoli (raw weight)
1 teaspoon olive oil (4.5g)
113g boneless. skinless chicken breast (raw weight)
1/4 teaspoon salt & 1/8 teaspoon black pepper or to taste
3g (1 clove) garlic, minced
1/2 tablespoon all purpose flour (4g)
92g (1/4 cup + 1/8 cup) low fat milk
7.5g (1 tablespoon) Kraft reduced fat grated parmesan

Dinner: Shrimp Taco Salad

130g shrimps (raw weight)
6g (2 teaspoons) McCormick Premium Taco Seasoning
149g (1 cup) cherry tomatoes, halved
86g romaine lettuce. chopped
125g (1/2 cup) Goya canned golden corn
1/2 teaspoon olive/canola oil
15g (1 tablespoon) lemon juice

Snacks For The Day

144g (1 cup) whole strawberries
1 bag (30g) Quest Nutrition Cheese Crackers, Cheddar Blast

Nutrition Information For The Day

Calories: 1204
Carbs: 135.5g
Protein: 103g
Fat: 36g
Fiber: 28g

Plan 7

Breakfast: Veggie Omelet

2 large eggs (Season with salt & pepper)
35g onion
31g tomato
50g baby spinach
1 cup of black coffee (Or with Stevia & Zero Calorie Coffee Creamer)

Lunch: Creamy Turkey Salad

242g (1 large) apple
300g cucumber
72g (1 large) carrot
100g turkey breast, meat only (raw weight)
2 tablespoons Wish Bone Light Creamy Dressing (30ml)
100g bell pepper

Dinner:

1/2 tablespoon olive oil/canola oil + 1/4 tbsp water
1/2 tablespoon lemon juice (6g)
1/4 tablespoons red wine vinegar (optional)
1/4 tablespoons fresh chopped parsley
1/2 teaspoon minced garlic
1/4 teaspoon dry oregano
1/4 teaspoon salt
Cracked pepper to taste
150g pink salmon (Raw weight)
47g (1 cup) shredded Romaine or Cos Lettuce
65g (1 Mini) cucumber
30g (1/2 piece) roma tomato, chopped
50g red onion sliced
56g President Fat Free Feta Crumbles (about2x1 inch cube)

Snack For The Day

1 pack (32g) Quest Nutrition Tortilla Style Protein Chips, from Variety Pack (nacho cheese , chili lime, loaded taco)
200g (1 medium) apple

Nutrition For The Day

Calories: 1216
Carbs: 114g
Protein: 105g
Fat: 33.5g
Fiber: 18.5g