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1200 Calorie High-Protein Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1200 calorie high-protein meal plan?

A 1200 calorie high-protein meal plan is a seven-day menu where each day adds up to about 1200 kcal (within 50). This one averages 112 g protein a day over 4 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1206

kcal a day

112

g protein a day

28

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1200 kcal · 120 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Feta220g 2 swaps Greek Yogurt with Chia Seeds220g · 310 kcal · 22 g P Greek Yogurt with Walnuts and Chia Seeds200g · 310 kcal · 20 g P	220g	310	25	8	20
LunchGrilled Chicken Salad with Mixed Greens250g 2 swaps Chicken breast strips with bell peppers360g · 390 kcal · 46 g P Grilled turkey burger patty with lettuce wrap280g · 390 kcal · 44 g P	250g	390	45	19	15
DinnerBaked Salmon with Asparagus200g 2 swaps Baked Cod with Steamed Broccoli400g · 400 kcal · 45 g P Baked Haddock with Lemon and Herbs200g · 400 kcal · 45 g P	200g	400	35	16	22
SnackGreek Yogurt with Berries150g 2 swaps Greek Yogurt150g · 100 kcal · 10 g P Greek Yogurt with Honey150g · 100 kcal · 10 g P	150g	100	15	8	1
Total		1200	120	51	58

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1200 kcal · 107 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Smoothie with Berries and Almond Milk350ml 2 swaps Oatmeal with Protein Powder and Nuts200g · 320 kcal · 28 g P Protein Pancakes200g · 320 kcal · 28 g P	350ml	320	30	23	12
LunchLentil Soup with a Side Salad400g 2 swaps Chicken Caesar Salad (Light Dressing)250g · 380 kcal · 40 g P Grilled Chicken Salad with Mixed Greens250g · 380 kcal · 45 g P	400g	380	25	48	10
DinnerLean Beef Stir-fry with Broccoli250g 2 swaps Baked Cod with Lemon and Herbs200g · 420 kcal · 40 g P Baked Cod with Steamed Broccoli400g · 420 kcal · 50 g P	250g	420	40	20	20
SnackCottage Cheese with Sliced Tomato100g	100g	80	12	4	2
Total		1200	107	95	44

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1200 kcal · 122 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Protein Powder and Chia Seeds200g 2 swaps Greek Yogurt Berry Bowl350g · 350 kcal · 35 g P Oatmeal with Whey Protein and Almonds250g · 350 kcal · 30 g P	200g	350	30	35	10
LunchTuna Salad Lettuce Wraps220g 2 swaps Chicken Wrap with Lettuce250g · 350 kcal · 38 g P Chicken and Avocado Salad300g · 350 kcal · 36 g P	220g	350	40	7	18
DinnerBaked Cod with Roasted Brussels Sprouts200g 2 swaps Grilled Chicken Salad350g · 380 kcal · 40 g P Grilled salmon fillet with green beans320g · 380 kcal · 40 g P	200g	380	40	21	15
SnackHard-Boiled Eggs2 eggs 2 swaps Skyr with a few Walnuts120g · 120 kcal · 15 g P Edamame (Steamed)150g · 130 kcal · 12 g P	2 eggs	120	12	0	8
Total		1200	122	63	51

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1220 kcal · 109 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSmoked Salmon and Cream Cheese on Cucumber Slices180g 2 swaps Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P Chia Seed Protein Pudding200g · 300 kcal · 25 g P	180g	300	20	10	20
LunchChicken Breast with Quinoa and Steamed Green Beans250g 2 swaps Chicken Breast Salad with Avocado240g · 400 kcal · 45 g P Chicken breast strips with bell peppers360g · 390 kcal · 46 g P	250g	400	45	33	10
DinnerTurkey Meatloaf with Cauliflower Mash220g 2 swaps Baked Cod with Lemon and Herbs200g · 420 kcal · 40 g P Baked Cod with Steamed Broccoli400g · 420 kcal · 50 g P	220g	420	40	20	20
SnackApple Slices with Peanut Butter150g 2 swaps Almonds30g · 100 kcal · 4 g P Apple Slices with Almond Butter100g · 100 kcal · 3 g P	150g	100	4	10	5
Total		1220	109	73	55

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1200 kcal · 104 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Tofu with Turmeric and Black Salt200g 2 swaps Cottage Cheese with Pineapple Chunks200g · 280 kcal · 25 g P Fruit Salad with Cottage Cheese250g · 280 kcal · 15 g P	200g	280	20	10	18
LunchShrimp and Avocado Salad230g 2 swaps Grilled tilapia fillet with mixed greens360g · 370 kcal · 46 g P Quinoa Salmon Bowl280g · 370 kcal · 32 g P	230g	370	35	17	18
DinnerLean Pork Tenderloin with Sautéed Mushrooms200g 2 swaps Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Chicken Thighs with Mixed Roasted Vegetables350g · 450 kcal · 40 g P	200g	450	40	16	25
SnackEdamame (Steamed)100g 2 swaps Almonds30g · 100 kcal · 4 g P Apple Slices with Peanut Butter150g · 100 kcal · 4 g P	100g	100	9	7	4
Total		1200	104	50	65

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1200 kcal · 112 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Parfait with Granola and Berries200g 2 swaps Berry Protein Smoothie with Almond Milk350ml · 330 kcal · 25 g P Cottage Cheese with Walnuts250g · 330 kcal · 25 g P	200g	330	25	31	12
LunchChicken Caesar Salad (Light Dressing)250g 2 swaps Grilled Chicken Salad with Mixed Greens250g · 380 kcal · 45 g P Grilled chicken breast salad with vinaigrette350g · 380 kcal · 42 g P	250g	380	40	15	18
DinnerBaked Haddock with Lemon and Herbs200g 2 swaps Baked Cod with Steamed Broccoli400g · 400 kcal · 45 g P Baked Salmon with Asparagus300g · 400 kcal · 40 g P	200g	400	45	15	18
SnackRice Cakes with Avocado100g 2 swaps Almonds30g · 100 kcal · 4 g P Apple Slices with Almond Butter100g · 100 kcal · 3 g P	100g	90	2	12	4
Total		1200	112	73	52

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1220 kcal · 112 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelette with Bell Peppers and Onions200g 2 swaps Chia Seed Protein Pudding200g · 300 kcal · 25 g P Cottage Cheese with Pineapple Chunks250g · 300 kcal · 25 g P	200g	300	22	10	19
LunchSalmon Patties with a Side Salad220g 2 swaps Canned Salmon Salad in Cucumber Boats300g · 390 kcal · 34 g P Chicken breast strips with bell peppers360g · 390 kcal · 46 g P	220g	390	35	22	18
DinnerLean Ground Turkey Chili300g 2 swaps Cod Fillet with Steamed Broccoli and Lemon230g · 430 kcal · 45 g P Grilled Chicken Breast with Asparagus400g · 430 kcal · 52 g P	300g	430	40	34	15
SnackProtein Bar (Low Sugar)1 bar 2 swaps Greek Yogurt150g · 100 kcal · 10 g P Greek Yogurt with Berries150g · 100 kcal · 15 g P	1 bar	100	15	6	2
Total		1220	112	72	54

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1200 kcal (±50)

Protein112.3g

Carbs68.1g

Fat54.1g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Chicken Breast500g
Salmon Fillets400g
Lean Ground Beef250g
Cod Fillets200g
Smoked Salmon100g
Lean Ground Turkey500g
Tofu (Firm)200g
Shrimp (Cooked)200g
Pork Tenderloin200g
Chicken Breast (Cooked)150g
Haddock Fillets200g

Produce

Spinach200g
Mixed Greens300g
Asparagus250g
Berries (Mixed)300g
Broccoli400g
Tomato2 medium
Brussels Sprouts300g
Cucumber1 large
Green Beans200g
Cauliflower500g
Apple1 medium
Avocado1 medium
Mushrooms150g
Edamame (Frozen)150g
Lettuce (Romaine)1 head
Bell Peppers2 medium
Onions1 medium

Dairy

Eggs1 dozen
Feta Cheese100g
Greek Yogurt (Plain)500g
Almond Milk (Unsweetened)1 liter
Cottage Cheese200g
Cream Cheese (Light)50g

Pantry

Whey Protein Powder200g
Lentils (Dried)200g
Oats (Rolled)300g
Chia Seeds50g
Canned Tuna (in water)2 cans
Quinoa150g
Peanut Butter (Natural)100g
Granola (Low Sugar)100g
Rice Cakes1 pack
Kidney Beans (Canned)1 can
Diced Tomatoes (Canned)1 can
Protein Bar1

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1200 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1200 calorie high-protein meal plan for weight loss. Whether 1200 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1200 kcal meal plan averages 112 grams of daily protein. Smaller or less active adults often choose this lower calorie level when they want to eat less. Larger or very active adults might find this intake too low for their daily needs. Protein serves as the anchor of every single meal and snack. You will enjoy four daily meals that keep your eating routine simple and steady. Day one features scrambled eggs with spinach and feta for your morning meal. Lunch brings a grilled chicken salad with mixed greens. Dinner offers baked salmon with asparagus. A snack of greek yogurt with berries rounds out your day. Other top protein meals include baked haddock with lemon and herbs, chicken breast with quinoa and steamed green beans, baked cod with roasted Brussels sprouts, and a light chicken Caesar salad. You can rotate these high protein dishes across the seven days to keep your plate interesting.

What a day looks like

Your morning meal starts your day with a solid amount of protein. Lunch follows a few hours later with fresh greens and poultry. Dinner provides a hearty fish dish to end your main meals. Snacks fit in between to help you space your food out. Every single eating occasion relies on protein to anchor the dish. You will not have to guess what to eat because the schedule is clear. This predictable routine helps you plan your food shopping with ease. The structure guides you from morning until night without any complex steps.

How to use it

Read the shopping list carefully before you head to the store for your weekly food items. Cook large batches of protein foods ahead of time to save yourself effort on busy days. Swap any protein source for a similar option if you prefer a different taste or texture. Add extra non starchy vegetables to your plate if you feel hungry between your scheduled meals. Keep your kitchen stocked with staple items so you never miss a meal. Drink plenty of water throughout the day to stay well hydrated. Measure your portions properly to match the totals listed in the schedule. Follow this structured routine consistently across all seven days for best results.

Read through the complete shopping list to pick up all required food items.
Cook larger batches of your meals to save valuable time during busy weekdays.
Swap any protein choice with a similar food item to suit your taste.
Add extra green vegetables to your plate whenever you want more food volume.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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