1200 Calorie Meal Plan

1200 Calorie Meal Plan for weight loss

This 1200 calorie meal plan is perfect for you if your goal is to lose weight. Restricting calories is the fastest way to lose weight. But you don’t want to just lose weight, you want to lose body fat. For this reason, the meals are packed with protein to build and preserve muscle tissue while dieting.

The carbs and fats are low so most of you calories will be coming from healthy protein sources on this 1200 calorie meal plan. You’ll be eating several small meals throughout the day to boost metabolism and keep your hunger satisfied.

This meal plan is for you if you want to:

  • Simply lose weight
  • Get accustomed to eating healthy
  • Get shredded for competition
  • Drop body fat fast

Get Lean in 4 Weeks

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1200 Calorie Diet Meals

1200 Calorie Meal 1 Calories Protein Carbs Fat
1 Whole Eggs 80 7 0 5
3 Egg Whites 60 12 0 0
Oatmeal 100 4 19 2
Totals 240 23 19 7
1200 Calorie Meal 2 Calories Protein Carbs Fat
Protein Powder – 1 svg 110 22 4 2
Banana 121 1 31 0
Totals 231 23 35 2
1200 Calorie Meal 3 Calories Protein Carbs Fat
Chicken Breast – 4 ounces 110 23 0 3
Brown Rice – 1/2 serving 110 3 20 2
Totals 220 26 20 5
1200 Calorie Meal 4 Calories Protein Carbs Fat
Tuna – 1 can, 2.7 oz 90 20 0 1
Almonds – 1 serving 161 6 6 14
Totals 251 26 6 15
1200 Calorie Meal 5 Calories Protein Carbs Fat
Grilled Salmon – 4 oz 232 24 0 12
Veggies/Small Salad 50 1 10 1
Totals 282 25 10 13
 OVERALL Calories Protein Carbs Fat
Totals 1224 123 90 42 


Can You Lose Weight in 3 Weeks?

3 Week Diet 1200 Calorie Meal Plan

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Meals to Get Super Lean & Cut

I don’t recommend cutting down to 1200 calories if you’re currently eating far more than that. As with any diet plan, you want to make gradual changes in your calories. For example, if you’re currently eating 3000 calories per day you may want to drop to 2500 the following week then 2000 to 1500, to 1200. Drastic changes don’t always equate to better or faster results. Allow your body to get used to this low 1200 calorie diet plan.

As with any extreme calories restricted diet you may notice a loss in strength if you’re heavy into strength training. Likewise, if you’re just starting out with strength training, which you should be if you’re not, the high protein content should allow you to maintain lean muscle while cutting. But your goal on the 1200 calorie diet is not to gain muscle or strength, it’s to lose as much body fat and excess weight as possible.

1200 Calorie Cutting Diet

I want to reiterate that if your current diet consists of eating excessive calories then slowly work towards the 1200 calorie diet plan. Don’t drop your calories right away. You can make 200-300 calorie decreases each week until you get to 1200 calories per day.

This 1200 calorie meal plan should help you drop weight fast as well as develop muscle tone with the high protein content. It’s great for getting ready for something like a physique competition or if you just need to drop weight fast.

Train (and eat) with Passion,


Jason Stallworth Meal Plans - Get Lean and Cut


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