Looking for a 1200 calorie meal plan? Look no further. 1200 calorie meal plans are a good way to help you maintain a calorie deficit and lose weight. This meal plan is designed to provide balanced nutrition, including a mix of protein, carbohydrates, and healthy fats. Make sure to drink plenty of water throughout the day to stay hydrated.
I will include two meal plans. The first will involve eating 3 meals a day, and the second will consist of consuming 2 smoothies a day and 1 meal. In both plans you will consume 1200 calories a day. If you are a fan of smoothies, I recommend trying the second plan! Otherwise, I will include the regular meal plan first.
Meal Plan #1
Day 1:
Breakfast (300 calories):
- 1 cup Greek yogurt (130 calories)
- 1/2 cup mixed berries (40 calories)
- 1/4 cup granola (100 calories)
- 1 tbsp honey (30 calories)
Lunch (400 calories):
- 2 cups mixed green salad with 1 tbsp vinaigrette (60 calories)
- 4 oz grilled chicken breast (180 calories)
- 1/2 cup cooked quinoa (110 calories)
- 1 cup steamed broccoli (50 calories)
Dinner (400 calories):
- 3 oz baked salmon (180 calories)
- 1 cup roasted Brussels sprouts (100 calories)
- 1/2 cup cooked brown rice (110 calories)
- 1 tbsp lemon juice (10 calories)
Snack (100 calories):
- 1 medium apple (80 calories)
- 1 cup green tea (0 calories)
- 10 almonds (20 calories)
Day 2:
Breakfast (300 calories):
- 1 slice of whole-grain toast (80 calories)
- 2 tbsp natural peanut butter (180 calories)
- 1 small banana (90 calories)
Lunch (400 calories):
- 2 cups spinach salad with 1 tbsp vinaigrette (60 calories)
- 1/2 cup chickpeas (135 calories)
- 1/4 cup cherry tomatoes (15 calories)
- 1/4 cup chopped cucumber (10 calories)
- 1/4 cup crumbled feta cheese (100 calories)
- 1/4 cup shredded carrots (20 calories)
Dinner (400 calories):
- 3 oz grilled lean steak (210 calories)
- 1 medium baked sweet potato (100 calories)
- 1 cup steamed green beans (40 calories)
- 1 tbsp olive oil (50 calories)
Snack (100 calories):
- 1 cup baby carrots (40 calories)
- 2 tbsp hummus (60 calories)
Day 3:
Breakfast (300 calories):
- 1 cup cooked oatmeal (150 calories)
- 1/2 cup sliced strawberries (25 calories)
- 1/4 cup chopped walnuts (100 calories)
- 1 tbsp maple syrup (25 calories)
Lunch (400 calories):
- 1 whole wheat pita (160 calories)
- 3 oz of grilled turkey breast (135 calories)
- 1 cup mixed greens (10 calories)
- 1/4 cup diced tomato (10 calories)
- 1/4 cup diced cucumber (10 calories)
- 1 tbsp tzatziki sauce (25 calories)
Dinner (400 calories):
- 3 oz baked tofu (150 calories)
- 1 cup stir-fried mixed vegetables (100 calories)
- 1/2 cup cooked brown rice (110 calories)
- 1 tbsp low-sodium soy sauce (10 calories)
- 1 tbsp sesame seeds (30 calories)
Snack (100 calories):
- 1 small orange (60 calories)
- 1 oz low-fat string cheese (40 calories)
Meal Plan #2: 2 smoothies a day and 1 meal
Day 1:
Breakfast (300 calories):
- Green Breakfast Smoothie:
- 1 cup spinach (10 calories)
- 1/2 banana (45 calories)
- 1/2 cup unsweetened almond milk (20 calories)
- 1/2 cup frozen mixed berries (40 calories)
- 1 scoop protein powder (100 calories)
- 1 tbsp chia seeds (60 calories)
- 1/2 cup ice (0 calories)
Lunch (400 calories):
- 2 cups mixed green salad with 1 tbsp vinaigrette (60 calories)
- 4 oz grilled chicken breast (180 calories)
- 1/2 cup cooked quinoa (110 calories)
- 1 cup steamed broccoli (50 calories)
Dinner (400 calories):
- Protein-Packed Berry Smoothie:
- 1 cup unsweetened almond milk (40 calories)
- 1 scoop protein powder (100 calories)
- 1 cup frozen mixed berries (80 calories)
- 1/2 cup Greek yogurt (65 calories)
- 1 tbsp almond butter (100 calories)
- 1/2 cup ice (0 calories)
Snack (100 calories):
- 1 medium apple (80 calories)
- 10 almonds (20 calories)
Day 2:
Breakfast (300 calories):
- Tropical Breakfast Smoothie:
- 1/2 cup unsweetened coconut milk (20 calories)
- 1/2 cup frozen mango (50 calories)
- 1/2 cup frozen pineapple (40 calories)
- 1 scoop protein powder (100 calories)
- 1 tbsp ground flaxseed (60 calories)
- 1/2 cup ice (0 calories)
Lunch (400 calories):
- 2 cups spinach salad with 1 tbsp vinaigrette (60 calories)
- 1/2 cup chickpeas (135 calories)
- 1/4 cup cherry tomatoes (15 calories)
- 1/4 cup chopped cucumber (10 calories)
- 1/4 cup crumbled feta cheese (100 calories)
- 1/4 cup shredded carrots (20 calories)
Dinner (400 calories):
- Chocolate Peanut Butter Smoothie:
- 1 cup unsweetened almond milk (40 calories)
- 1 scoop chocolate protein powder (100 calories)
- 1 tbsp natural peanut butter (90 calories)
- 1/2 banana (45 calories)
- 1 tbsp unsweetened cocoa powder (10 calories)
- 1/2 cup ice (0 calories)
Snack (100 calories):
- 1 cup baby carrots (40 calories)
- 2 tbsp hummus (60 calories)
Day 3:
Breakfast (300 calories):
- Strawberry Banana Breakfast Smoothie:
- 1/2 banana (45 calories)
- 1 cup frozen strawberries (50 calories)
- 1 cup unsweetened almond milk (40 calories)
- 1 scoop protein powder (100 calories)
- 1 tbsp ground flaxseed (60 calories)
- 1/2 cup ice (0 calories)
Lunch (400 calories):
- 1 whole wheat pita (160 calories)
- 3 oz of grilled turkey breast (135 calories)
- 1 cup mixed greens (10 calories)
- 1/4 cup diced tomato (10 calories)
- 1/4 cup diced cucumber (10 calories)
- 1 tbsp tzatziki sauce (25 calories)
Dinner (400 calories):
- Peanut Butter and Greens Smoothie:
- 1 cup baby spinach (10 calories)
- 1 cup unsweetened almond milk (40 calories)
- 1 scoop protein powder (100 calories)
- 1 tbsp natural peanut butter (90 calories)
- 1/2 cup frozen blueberries (40 calories)
- 1/2 cup ice (0 calories)
Snack (100 calories):
- 1 small orange (60 calories)
- 1 oz low-fat string cheese (40 calories)
Conclusion
Hope you found these recipes helpful! If you’d like some more free smoothie recipes from my 21 day smoothie diet pdf, click here!