1200 Calorie Low Carb Weight Loss Plan
A 1,200-calorie low-carb plan for accelerated fat loss. Carbs stay under 80g daily while protein stays high to protect muscle mass. Ideal for those who feel more satisfied on a lower-carb approach.
Calories
1116
per day
Protein
90g
per day
Carbs
27g
per day
Fat
73g
per day
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Start your free trial7-Day Meal Plan
Monday
1200 cal · 91g P · 29g C · 84g FScrambled eggs (2), Avocado (40g), Cherry tomatoes
Grilled chicken salad (130g chicken), Olive oil dressing, Feta cheese (20g)
Celery sticks, Cream cheese (2 tbsp)
Salmon (120g), Roasted asparagus, Cauliflower mash
String cheese (1)
Tuesday
1100 cal · 90g P · 23g C · 75g FGreek yogurt (150g), Pecans (15g), Cinnamon
Tuna lettuce wraps (120g tuna), Mayo (1 tbsp), Cucumber
Hard-boiled egg (1), Olives (8)
Pork chop (120g), Sauteed spinach, Mushrooms in butter
Almonds (15g)
Wednesday
1130 cal · 98g P · 27g C · 70g FOmelet: 2 eggs, spinach, mushrooms, cheese
Chicken thigh (130g), Caesar salad (no croutons), Parmesan
Cucumber slices, Guacamole (3 tbsp)
Shrimp (140g), Zucchini noodles, Pesto (1 tbsp)
Cottage cheese (80g)
Thursday
1050 cal · 87g P · 30g C · 66g FSmoked salmon (60g), Cream cheese (1 tbsp), Cucumber rounds
Beef burger patty (120g, no bun), Lettuce wrap, Tomato, onion, pickles
Bell pepper slices, Hummus (2 tbsp)
Baked chicken breast (140g), Roasted broccoli, Olive oil (1 tbsp)
Walnuts (15g)
Friday
950 cal · 74g P · 38g C · 56g FChia pudding: chia seeds, almond milk, vanilla
Turkey and avocado lettuce wraps, Turkey (100g), Avocado (50g)
Greek yogurt (100g)
Cod fillet (140g), Steamed green beans, Butter (1 tsp)
Dark chocolate (15g), Macadamia nuts (10g)
Saturday
1160 cal · 88g P · 23g C · 82g FEggs Benedict on portobello mushroom (2 eggs), Hollandaise (1 tbsp)
Grilled shrimp (150g), Arugula salad, Lemon olive oil dressing
Pepperoni slices (30g), Mozzarella (20g)
Lamb chop (120g), Roasted eggplant, Tahini drizzle
Herbal tea, Almonds (10g)
Sunday
1220 cal · 104g P · 22g C · 81g FBacon (3 slices), Scrambled eggs (2), Sauteed spinach
Chicken Caesar wrap in lettuce, Chicken (130g), Parmesan, dressing
Avocado (half), Everything seasoning
Halibut (140g), Sauteed kale, Garlic butter
Cottage cheese (100g), Cinnamon
Weekly Grocery List
Protein
- •Chicken breast (280g)
- •Chicken thigh (130g)
- •Salmon (120g)
- •Smoked salmon (60g)
- •Tuna (120g)
- •Shrimp (290g)
- •Cod (140g)
- •Halibut (140g)
- •Pork chop (120g)
- •Beef patty (120g)
- •Lamb chop (120g)
- •Eggs (1 dozen)
- •Bacon
- •Turkey breast (100g)
- •Greek yogurt (350g)
- •Cottage cheese (280g)
Produce
- •Avocados (3)
- •Spinach (200g)
- •Kale
- •Broccoli
- •Asparagus
- •Zucchini (2)
- •Cauliflower
- •Green beans
- •Bell peppers
- •Mushrooms
- •Cucumber
- •Cherry tomatoes
- •Celery
- •Arugula
- •Eggplant
- •Portobello mushrooms
- •Olives
- •Lettuce heads (2)
Fats & Dairy
- •Olive oil
- •Butter
- •Cream cheese
- •Feta cheese
- •Parmesan
- •Mozzarella
- •String cheese
- •Almonds
- •Walnuts
- •Pecans
- •Macadamia nuts
- •Chia seeds
- •Guacamole
- •Hummus
- •Pesto
- •Tahini
- •Mayo
- •Dark chocolate (85%)
Extras
- •Pepperoni
- •Hollandaise sauce
- •Everything seasoning
- •Cinnamon
- •Herbal tea
Tips for Success
Staying under 80g carbs isn't as hard as it sounds — just swap rice for cauliflower rice and bread for lettuce wraps.
Healthy fats keep you full longer. Don't fear avocado, olive oil, and nuts.
If you get sugar cravings in the first week, that's normal. They typically fade by day 4-5.
Keep electrolytes up with salted bone broth or electrolyte drops, especially in the first week.
Meal prep sauces and dressings on Sunday — they make low-carb meals far more enjoyable.
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Take the free quizCommon Questions
Is 1200 calories too low?
1,200 calories is generally the minimum recommended for women and is best used as a short-term approach (4-8 weeks). If you feel fatigued, increase to 1,400-1,500. Taller or more active people should start higher.
Why low carb for weight loss?
Low-carb diets can reduce water retention quickly and help control hunger through higher fat intake. The protein stays high to protect muscle. That said, any calorie deficit causes weight loss — low-carb just works well for some people.
Will I feel tired on low carb?
Some people experience fatigue and brain fog in the first 3-5 days as the body adapts. This usually passes. Stay hydrated, keep sodium intake up, and consider starting on a weekend when you can rest.