What 1200 Calories Looks Like

Julia Barber

Julia Barber

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What 1200 Calories Looks Like

Calorie counting has become beneficial for many people when it comes to weight loss and living a healthy lifestyle. While it may not be for everyone, tracking the amount of calories you take in daily can help you pinpoint eating patterns that you may need to modify to stay on track with your goals.

Calorie intake varies from person to person based on factors such as your age, current weight, height, physical activity, and health. The average woman needs about 2000 calories a day and the average man needs about 2500 calories a day to maintain their weight.

1200 calories is considered a low calorie diet because it is significantly lower than the amount of calories an adult needs to maintain their weight. Generally low calorie diets like this are suggested or put in place by a doctor or licensed dietitian for weight loss. Below are some ideas of what you can prepare for yourself on a 1200 calorie diet.

Breakfast  Lunch  Dinner Snack
Day 1
  • ½ cup oats with low-fat milk
  • ½ peach or apple
  • 2 slices turkey deli meat
  • 1 whole wheat wrap
  • ½ avocado


  • 4 oz grilled salmon
  • ½ cup brown rice 
  • 1 cup broccoli
  • 1 cup mixed fruit 
Day 2
  • Smoothie (1 cup frozen berries, ½ banana, 8 oz low fat milk)
  • 1 hard boiled egg
  • 1 2.6 oz pouch of tuna flavored with lemon juice or pepper
  • Romain lettuce wraps
  • 4 oz chicken breast brushed with BBQ sauce
  • 2 cups uncooked spinach sautéed with garlic 
  • ½ baked potato 


  • 1/4 cup almonds 

Day 3


  • 1 cup plain yogurt
  • 1 cup blueberries
  • Salad with 1 cup of lettuce
  • ⅓ cup of butternut squash and chickpeas
  • 1 tbsp red wine vinegar
  • 1 cup vegetable soup
  • 1 veggie burger with english muffin
  • 2 cups plain air popped pop corn


If you aren't interested in preparing your own meals or simply do not have time, a meal prep company can help with providing meals within your calorie needs. Not only does a good meal prep company provide quality ingredients, they can also provide you with a variety of different meals. Below are some fit-flavors meals that would fit within a 1200 calorie diet. 

Breakfast Lunch  Dinner Snack
Day 1 4 chocolate chip protein pancakes Sweet & Salty Turkey Burger

Italian Steak (1 Serving)

Sweet Potato Fries (1 serving)

Raw Bar (1 serving)
Day 2 Egg & cheese enchiladas Chicken Parmesan Turkey Bolognese  Peanut Butter Bliss bar (1 serving)

Day 3


4 blueberry protein pancakes  Stuffed Portobello 

1 Salmon Cake

Hawaiian Veg (1 serving)

Banana Chocolate Chip Muffins (2 servings)


It is important to make sure you are consuming nutrient dense and quality foods when you are on a low calorie diet because it can be difficult to get all your macronutrients and avoid becoming malnourished. Not consuming enough calories can result in dizziness, extreme hunger, nausea, and fatigue. 

Before going on any diet and restricting your calories make sure to consult your doctor or a registered dietitian to make sure it is right for you.  


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