7-Day 1200 Calorie Daily Meal Plan

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Here’s a low-carb, mostly vegetarian 1200-calorie meal plan designed for fat loss while maintaining balanced nutrition.

This plan prioritizes protein, healthy fats, fiber, and low-carb vegetables to keep you satisfied and support fat loss.

I’ve included a FREE SHOPPING LIST for the meal plan below!

Meal Plan Overview

Embark on a delicious and nutritious journey with this 1200-calorie meal plan designed to support your wellness goals while keeping things simple and satisfying. But, don’t feel worried because 1200 calories can be VERY FILLING.

This plan prioritizes high-protein, high-fiber, low-carb, plant-based foods, striking a balance of approximately 50% fat, 30% protein, and 20% carbohydrates. Whether you’re looking to boost your energy, manage your weight, or simply enjoy flavorful meals, this overview provides everything you need to stay on track without sacrificing taste or variety.

  • Calories: 1200/day
  • Macros: ~50% fat, ~30% protein, ~20% carbs
  • Focus: High protein, high fiber, low-carb, plant-based foods.

 

Daily Totals for the 7-Day Meal Plan

Day Calories Fat (g) Protein (g) Carbs (g)

  • Day 1 1100 63 32 20
  • Day 2 1120 66 43 22
  • Day 3 1100 58 48 32
  • Day 4 1070 63 34 24
  • Day 5 1070 59 36 19
  • Day 6 1080 62 34 22
  • Day 7 1070 61 32 23

 

7-Day Meal Plan for 1200 Daily Calories & Low-Carb

Here’s a 7-day meal plan with additional variety, sticking to the same low-carb, mostly vegetarian, 1200-calorie framework.

Day 1

Breakfast (300 Calories)

  • 3 scrambled egg whites + 1 whole egg (74 calories, 6g protein)
  • 1 tbsp avocado oil (120 calories, 14g fat)
  • 1 cup sautéed spinach or kale (40 calories, 3g carbs)
  • 1 tsp nutritional yeast (5 calories, 1g protein)
  • Optional Drink: Black coffee or herbal tea (0 calories)

Snack (150 Calories)

  • 10 almonds (70 calories, 6g fat)
  • ½ cucumber with 2 tbsp hummus (80 calories, 2g protein, 5g carbs)

Lunch (350 Calories)

Large salad:

  • 2 cups mixed greens (10 calories, 2g carbs)
  • ½ cup cherry tomatoes (15 calories, 3g carbs)
  • ¼ cup crumbled feta cheese (80 calories, 6g fat, 4g protein)
  • ½ avocado, diced (120 calories, 10g fat)
  • 2 tbsp olive oil + lemon juice (120 calories, 14g fat)
  • Optional: Add 1 tbsp seeds (pumpkin/chia) for texture (45 calories)

Snack (100 Calories)

  • 1 string cheese or ½ cup plain Greek yogurt (low-fat) (50 calories, 6g protein)
  • 1 small celery stick or 1 baby cucumber (10 calories, 2g carbs)

Dinner (300 Calories)

  • Zucchini noodles (1 cup, 20 calories, 3g carbs) sautéed with:
  • 1 tbsp olive oil (120 calories, 14g fat)
  • ½ cup diced mushrooms and cherry tomatoes (30 calories, 5g carbs)
  • ¼ cup grated parmesan cheese (80 calories, 7g protein, 1g carbs)
  • Optional: Add spices like garlic, chili flakes, or Italian seasoning for flavor

Evening Drink (50 Calories)

  • 1 cup unsweetened almond milk + ½ tsp cinnamon (30 calories)
  • Optional: ½ tsp unsweetened cocoa powder for flavor (10 calories)

3 Tips for Success

  1. Hydration: Drink at least 8 glasses of water daily.
  2. Meal Timing: Stick to 4-5 small meals to control hunger.
  3. Adjustments: Add more veggies if you’re still hungry (they’re low-calorie and filling)

 

Day 2

Breakfast (280 Calories)

Vegetarian Omelet:

  • 2 eggs + 1 egg white (106 calories, 9g protein)
  • ½ cup diced mushrooms + ½ cup spinach sautéed in 1 tsp olive oil (60 calories, 7g fat)
  • 1 tbsp shredded cheese (30 calories, 1g carb)
  • ½ avocado, sliced (120 calories, 10g fat)

Snack (130 Calories)

  • 2 tbsp almond butter (90 calories, 9g fat)
  • 1 celery stick or cucumber slices (10 calories, 2g carbs)

Lunch (320 Calories)

Cauliflower Rice Bowl:

  • 1 cup cauliflower rice (20 calories, 4g carbs)
  • ½ cup roasted Brussels sprouts (50 calories, 10g carbs)
  • ½ cup sautéed tofu or tempeh (100 calories, 10g protein)
  • 1 tbsp tahini dressing (80 calories, 8g fat)
  • Sprinkle of sesame seeds (20 calories)

Snack (120 Calories)

  • 2 boiled eggs (140 calories, 12g protein).

Dinner (350 Calories)

Zoodles with Pesto:

  • 1 cup zucchini noodles (20 calories, 3g carbs)
  • 2 tbsp homemade or store-bought low-carb pesto (120 calories, 14g fat)
  • ½ cup roasted cherry tomatoes (30 calories, 5g carbs)
  • ¼ cup parmesan (80 calories, 7g protein).

Evening Drink (50 Calories)

  • Herbal tea with 1 tsp unsweetened cocoa powder and a splash of unsweetened almond milk (50 calories).

Day 3

Breakfast (300 Calories)

  • Protein Smoothie:
  • 1 scoop plant-based protein powder (100 calories, 20g protein)
  • 1 cup unsweetened almond milk (30 calories)
  • 1 tbsp peanut butter (90 calories, 8g fat)
  • ½ cup frozen zucchini or spinach (20 calories).

Snack (100 Calories)

  • 1 string cheese (50 calories, 6g protein)
  • ½ cup cherry tomatoes (15 calories, 3g carbs).

Lunch (340 Calories)

Mediterranean Plate:

  • ½ cup roasted chickpeas (120 calories, 15g carbs, 6g protein)
  • 1 cup mixed greens with 1 tbsp olive oil (120 calories, 14g fat)
  • 2 tbsp tzatziki or plain Greek yogurt (50 calories, 2g protein).

Snack (130 Calories)

  • 1 small handful (15g) of walnuts (100 calories, 9g fat)
  • 1 cucumber sliced (10 calories)

Dinner (330 Calories)

Stuffed Bell Pepper:

  • 1 large bell pepper (40 calories, 9g carbs)
  • ½ cup cooked lentils (120 calories, 9g protein, 20g carbs)
  • 1 tbsp olive oil (120 calories, 14g fat)

 

Day 4

Breakfast (280 Calories)

  • 2 scrambled eggs with 1 tsp olive oil (140 calories, 10g fat, 12g protein)
  • ½ avocado, sliced (120 calories, 10g fat)
  • 1 tbsp salsa or diced tomatoes (20 calories, 2g carbs)

Snack (120 Calories)

  • 1 boiled egg (70 calories, 6g protein)
  • 1 baby cucumber or celery stick (10 calories)

Lunch (340 Calories)

Greek Salad:

  • 2 cups mixed greens (10 calories, 2g carbs)
  • ½ cup diced cucumber (10 calories, 2g carbs)
  • ¼ cup crumbled feta (80 calories, 6g protein)
  • 5 kalamata olives (50 calories, 5g fat)
  • 2 tbsp olive oil + lemon juice (120 calories, 14g fat)

Snack (100 Calories)

  • 2 tbsp sunflower seeds (100 calories, 8g fat).

Dinner (350 Calories)

Roasted Veggie Plate:

  • 1 cup roasted broccoli and cauliflower with 1 tbsp olive oil (120 calories, 7g fat)
  • ¼ cup shredded cheese (80 calories, 7g protein)
  • ½ cup mashed avocado as a dip (150 calories, 13g fat)

Day 5

Breakfast (300 Calories)

Chia Seed Pudding:

  • 3 tbsp chia seeds (150 calories, 10g fat)
  • 1 cup unsweetened almond milk (30 calories, 1g carbs)
  • ½ tsp vanilla extract + stevia (optional)
  • 5 raspberries for garnish (20 calories, 2g carbs)

Snack (130 Calories)

  • 10 raw almonds (70 calories, 6g fat)
  • ½ bell pepper (30 calories, 6g carbs)

Lunch (340 Calories)

Stuffed Zucchini Boats:

  • 1 medium zucchini (30 calories, 6g carbs)
  • ½ cup cooked lentils (120 calories, 20g carbs, 9g protein)
  • 1 tbsp olive oil (120 calories, 14g fat)
  • 1 tbsp grated parmesan (40 calories, 3g fat)

Snack (120 Calories)

  • 1 boiled egg (70 calories, 6g protein)
  • 1 tbsp hummus (50 calories, 3g fat)

Dinner (330 Calories)

Cauliflower Mash with Grilled Veggies:

  • 1 cup mashed cauliflower with 1 tbsp butter (120 calories, 14g fat)
  • 1 cup roasted asparagus and mushrooms (50 calories, 7g carbs)
  • ¼ cup shredded cheese (80 calories, 7g protein)

 

Day 6

Breakfast (290 Calories)

  • 2 boiled eggs (140 calories, 12g protein)
  • 1 cup steamed spinach with 1 tsp olive oil (50 calories, 4g fat)
  • 1 slice of avocado (100 calories, 9g fat)

Snack (110 Calories)

  • 2 tbsp almond butter (90 calories, 9g fat)
  • 1 celery stick (10 calories, 2g carbs)

Lunch (340 Calories)

Zucchini Noodle Salad:

  • 1 cup zucchini noodles (20 calories, 3g carbs)
  • ½ cup diced cucumber (10 calories, 2g carbs)
  • ¼ cup crumbled feta (80 calories, 6g protein)
  • 1 tbsp olive oil (120 calories, 14g fat)
  • 5 olives for garnish (50 calories, 5g fat)

Snack (100 Calories)

  • 1 string cheese (50 calories, 6g protein)
  • 1 baby cucumber or a few celery sticks (10 calories, 2g carbs)

Dinner (350 Calories)

Eggplant Pizza:

  • 3 slices roasted eggplant (60 calories, 6g carbs)
  • 2 tbsp marinara sauce (30 calories, 4g carbs)
  • ¼ cup shredded mozzarella (80 calories, 7g protein)
  • 1 tbsp olive oil (120 calories, 14g fat)
  • Optional: Add 1 tbsp parmesan (40 calories)

Day 7

Breakfast (300 Calories)

Greek Yogurt Bowl:

  • ½ cup plain Greek yogurt (low-fat) (50 calories, 5g protein)
  • 1 tbsp chia seeds (50 calories, 4g fat)
  • 5 raspberries (20 calories, 2g carbs)
  • 1 tbsp almond butter (90 calories, 9g fat)

Snack (120 Calories)

  • 2 boiled eggs (140 calories, 12g protein)

Lunch (340 Calories)

Caprese Salad:

  • 1 cup sliced tomatoes (30 calories, 6g carbs)
  • 2 oz fresh mozzarella (140 calories, 10g protein)
  • 1 tbsp olive oil + balsamic vinegar (120 calories, 14g fat)

Snack (100 Calories)

  • 10 almonds (70 calories, 6g fat)
  • ½ sliced cucumber (10 calories, 2g carbs)

Dinner (340 Calories)

Roasted Veggie Bowl:

  • 1 cup roasted cauliflower and broccoli (50 calories, 8g carbs)
  • 1 tbsp tahini dressing (80 calories, 7g fat)
  • ¼ cup shredded cheese (80 calories, 7g protein)
  • 1 tbsp olive oil (120 calories, 14g fat)

 

Daily Totals for the 7-Day Meal Plan

Day Calories Fat (g) Protein (g) Carbs (g)

  • Day 1 1100 63 32 20
  • Day 2 1120 66 43 22
  • Day 3 1100 58 48 32
  • Day 4 1070 63 34 24
  • Day 5 1070 59 36 19
  • Day 6 1080 62 34 22
  • Day 7 1070 61 32 23

 

Shopping List with Estimated Costs

Ingredient Quantity Needed Estimated Cost (USD)

  • Eggs 28 (2 dozen) $5.83
  • Spinach 3 cups $1.50
  • Avocado 5 $5.00
  • Olive Oil 25 tbsp $3.91
  • Feta Cheese 1.5 cups $3.00
  • Parmesan Cheese 1 cup $2.00
  • Mozzarella Cheese 2 cups $3.50
  • Chia Seeds 12 tbsp $2.40
  • Almond Butter 14 tbsp $2.62
  • Zucchini 10 $7.50
  • Cauliflower 2 heads $5.00
  • Broccoli 3 cups $1.50
  • Cherry Tomatoes 3 cups $4.50
  • Cucumber 6 $6.00
  • Bell Peppers 4 $4.00
  • Asparagus 2 cups $2.00
  • Brussels Sprouts 1.5 cups $1.12
  • Walnuts 0.5 cups $2.50
  • Almond Milk (Unsweetened) 8 cups $6.00
  • Greek Yogurt (Plain, Low-Fat) 1 cup $1.00
  • Protein Powder (Plant-Based) 2 servings $2.00
  • Raspberries 1 cup $1.50
  • Hummus 8 tbsp $1.50
  • Tahini 5 tbsp $0.94
  • Lentils (Cooked) 2 cups $0.57
  • Sunflower Seeds 6 tbsp $1.50
  • Kalamata Olives 30 pieces $2.25
  • Marinara Sauce 6 tbsp $0.56
  • Butter 3 tbsp $0.56
  • Balsamic Vinegar 3 tbsp $0.19

Estimated Total Cost: $82.45

This shopping list covers all meals and snacks for the 7-day meal plan, designed for fat loss and based on low-carb vegetarian options. Let me know if you need any additional details!

 

COMMENTS QUESTION:

Have you ever tried a low carb diet? 

Let me know what you think👇 in the comments below!

 

 

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