For rapid weight loss (0.5–1 kg/week)
1200 Calorie Meal Plan
Maximum deficit, minimal hunger – protein-rich meals for just 1200 kcal daily.
🔥 1200 kcal / day
A 1200-calorie plan marks the lower safe limit for most women. A high protein content (at least 90 g/day) and plenty of vegetables ensure satiety within a tight calorie budget. For men we recommend at least 1500 kcal daily.
📆 Monday1110 kcal
🥚 Scrambled eggs (2) + spinach + black coffee220 kcal
🥗 Tuna cucumber salad with lemon310 kcal
🍗 Chicken breast + steamed vegetables450 kcal
🍎 Apple + 8 almonds130 kcal
📆 Tuesday1070 kcal
🥣 Low-fat cottage cheese (150g) + berries190 kcal
🥦 Vegetable soup + 1 crispbread280 kcal
🐟 Steamed white fish + green beans + 60g rice490 kcal
🥒 Cucumber + 2 tbsp hummus110 kcal
📆 Wednesday1110 kcal
🍌 Protein smoothie: cottage cheese + banana + almond milk250 kcal
🥙 Turkey slices + pepper + lettuce leaves290 kcal
🥩 Turkey breast + roasted veg (courgette, pepper)470 kcal
🫐 Greek yoghurt 0% (100g) + blueberries100 kcal
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🍳 ████████████ (000 kcal)
🥗 ████████████ (000 kcal)
🍝 ████████████ (000 kcal)
💡 Drink 2–3 litres of water daily – thirst is often confused with hunger. A large glass of water before each meal noticeably reduces calorie intake.
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Frequently Asked Questions
Is a 1200-calorie plan suitable for everyone?+
No – it suits smaller, less active women. Men and active women should eat at least 1400–1600 kcal.
Will I lose muscle on 1200 kcal?+
Only if protein intake is too low. Keep at least 90–100 g protein daily to protect muscle mass.
How long can I eat 1200 kcal?+
Maximum 8–12 weeks. Then gradually increase calories (reverse dieting) to protect your metabolism.
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