1200 Calorie Weight Loss Meal Plan
The most aggressive calorie target for short-term weight loss. This 1,200-calorie plan keeps protein high and meals satisfying despite the significant deficit. Best used for 4-8 weeks, then gradually increase calories.
Calories
843
per day
Protein
82g
per day
Carbs
57g
per day
Fat
30g
per day
Get this meal plan on WhatsApp
Sunn sends you daily meals, tracks what you eat, and adjusts your plan as you go.
Start your free trial7-Day Meal Plan
Monday
920 cal · 96g P · 73g C · 24g FGreek yogurt (150g), Berries (80g), Chia seeds (5g)
Chicken breast (130g), Mixed greens, Cucumber, tomato, Light vinaigrette
Apple (1 small)
Cod fillet (140g), Steamed broccoli (150g), Brown rice (80g cooked)
Cottage cheese (80g)
Tuesday
770 cal · 75g P · 37g C · 36g FScrambled eggs (2), Spinach, Toast (1 thin slice)
Turkey lettuce wraps (100g turkey), Mustard, Cucumber
Carrots (80g), Hummus (1 tbsp)
Shrimp (140g), Zucchini noodles, Marinara sauce
String cheese (1)
Wednesday
870 cal · 92g P · 49g C · 32g FProtein smoothie: whey, banana (half), spinach, water
Tuna salad (100g tuna), Mixed greens, Lemon dressing
Hard-boiled egg (1)
Chicken thigh (120g), Roasted cauliflower, Small sweet potato (80g)
Greek yogurt (80g)
Thursday
840 cal · 76g P · 49g C · 37g FOats (30g), Whey protein (half scoop), Berries
Grilled salmon (110g), Asparagus, Lemon
Celery, Peanut butter (1 tsp)
Lean beef (110g), Stir-fry vegetables, Soy sauce
Cucumber slices, Cottage cheese (60g)
Friday
840 cal · 81g P · 68g C · 23g FEgg white omelet (3 whites), Mushrooms, Toast (1 thin)
Chicken breast (130g), Quinoa (80g cooked), Side salad
Orange (1 small)
Tilapia (130g), Steamed green beans, Rice (60g cooked)
Almonds (8)
Saturday
860 cal · 80g P · 69g C · 26g FCottage cheese (120g), Sliced peach
Turkey breast (120g), Whole grain wrap (small), Lettuce, mustard
Edamame (60g shelled)
Pork tenderloin (120g), Roasted Brussels sprouts, Small potato
Herbal tea, Dark chocolate (10g)
Sunday
800 cal · 75g P · 52g C · 30g FScrambled eggs (2), Tomato slices, Spinach
Lentil soup (200ml), Side salad
Greek yogurt (100g)
Baked chicken breast (140g), Roasted vegetables, Olive oil (1 tsp)
Strawberries (80g)
Weekly Grocery List
Protein
- •Chicken breast (530g)
- •Chicken thigh (120g)
- •Turkey breast (220g)
- •Salmon (110g)
- •Cod (140g)
- •Shrimp (140g)
- •Tilapia (130g)
- •Tuna (100g)
- •Lean beef (110g)
- •Pork tenderloin (120g)
- •Eggs (8)
- •Greek yogurt (330g)
- •Cottage cheese (260g)
- •Whey protein
Produce
- •Banana (1)
- •Berries (240g)
- •Apple (1)
- •Orange (1)
- •Peach (1)
- •Spinach
- •Broccoli
- •Cauliflower
- •Asparagus
- •Zucchini
- •Brussels sprouts
- •Green beans
- •Carrots
- •Cucumber
- •Tomatoes
- •Mushrooms
- •Celery
- •Mixed greens
Grains
- •Oats (30g)
- •Brown rice
- •Quinoa
- •Whole grain bread (thin)
- •Small wrap
- •Lentils
Fats & Extras
- •Olive oil (small)
- •Peanut butter (small)
- •Almonds (small bag)
- •Chia seeds
- •Hummus
- •String cheese
- •Dark chocolate (small bar)
- •Edamame
Tips for Success
This is an aggressive deficit. Don't stay at 1,200 for more than 6-8 weeks — then move up to 1,400-1,500.
Prioritize protein at every meal. At this calorie level, every bite needs to count nutritionally.
Drink plenty of water — often what feels like hunger is actually thirst.
If you feel dizzy, weak, or extremely fatigued, increase calories by 200. Your health comes first.
Weigh and measure everything for accuracy. At 1,200 calories, small portion errors make a big difference.
Snap a photo. Get instant macros.
Send any meal photo to Sunn on WhatsApp and get a detailed nutrition breakdown in seconds.
Take the free quizCommon Questions
Is 1200 calories safe?
1,200 is generally the minimum recommended for women and short-statured adults. It should be temporary (4-8 weeks) and ideally supervised. If you feel unwell, increase to 1,400-1,500.
Will I lose muscle at 1200 calories?
There is a higher risk of muscle loss at this deficit. The plan keeps protein high (75-95g daily) and we recommend strength training 2-3 times per week to preserve muscle.
How much weight will I lose?
At 1,200 calories, most people create a 500-1,000 calorie deficit, leading to 1-2 lbs per week. Initial loss may be faster due to water weight.