1200 Calorie Keto Meal Plan
Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.
What is a 1200 calorie keto meal plan?
A 1200 calorie keto meal plan is a seven-day menu where each day adds up to about 1200 kcal (within 50). This one averages 88 g protein a day over 3 meals. This is a low daily level. Ask your doctor or a registered dietitian.
Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details
Day 1
1200 kcal · 85 g P
| Meal | Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
BreakfastScrambled Eggs with Spinach and Feta250g2 swaps
| 250g | 350 | 20 | 11 | 25 |
LunchTuna Salad Lettuce Wraps300g2 swaps
| 300g | 400 | 35 | 9 | 25 |
DinnerBaked Salmon with Asparagus350g2 swaps
| 350g | 450 | 30 | 15 | 30 |
| Total | 1200 | 85 | 35 | 80 |
About the same kcal and protein. Day totals above are not recalculated.
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Start this 1200 kcal Keto plan freeDay 2
1200 kcal · 85 g P
| Meal | Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
BreakfastKeto Smoothie (Avocado, Spinach, Almond Milk)350ml2 swaps
| 350ml | 300 | 10 | 9 | 25 |
LunchChicken Caesar Salad (Keto Dressing)300g2 swaps
| 300g | 450 | 40 | 5 | 30 |
DinnerGround Beef Stir-fry with Broccoli350g2 swaps
| 350g | 450 | 35 | 10 | 30 |
| Total | 1200 | 85 | 24 | 85 |
About the same kcal and protein. Day totals above are not recalculated.
Day 3
1200 kcal · 90 g P
| Meal | Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
BreakfastOmelette with Mushrooms and Cheese250g2 swaps
| 250g | 380 | 22 | 6 | 30 |
LunchShrimp and Avocado Salad300g2 swaps
| 300g | 420 | 30 | 8 | 30 |
DinnerPork Chops with Creamed Spinach350g2 swaps
| 350g | 400 | 38 | 6 | 25 |
| Total | 1200 | 90 | 20 | 85 |
About the same kcal and protein. Day totals above are not recalculated.
Day 4
1200 kcal · 91 g P
| Meal | Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
BreakfastGreek Yogurt with Berries and Nuts250g2 swaps
| 250g | 320 | 18 | 17 | 20 |
LunchLeftover Pork Chops350g2 swaps
| 350g | 400 | 38 | 6 | 25 |
DinnerChicken Thighs with Roasted Brussels Sprouts350g2 swaps
| 350g | 480 | 35 | 18 | 30 |
| Total | 1200 | 91 | 41 | 75 |
About the same kcal and protein. Day totals above are not recalculated.
Day 5
1200 kcal · 85 g P
| Meal | Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
BreakfastAvocado and Egg Breakfast Bowl250g2 swaps
| 250g | 350 | 15 | 10 | 28 |
LunchSardines on Keto Crackers250g2 swaps
| 250g | 400 | 30 | 14 | 25 |
DinnerBeef Steak with Cauliflower Mash350g2 swaps
| 350g | 450 | 40 | 5 | 30 |
| Total | 1200 | 85 | 29 | 83 |
About the same kcal and protein. Day totals above are not recalculated.
Day 6
1200 kcal · 92 g P
| Meal | Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
BreakfastKeto Pancakes with Sugar-Free Syrup200g2 swaps
| 200g | 300 | 12 | 18 | 20 |
LunchLeftover Beef Steak350g2 swaps
| 350g | 450 | 40 | 5 | 30 |
DinnerBaked Cod with Lemon and Herbs350g2 swaps
| 350g | 450 | 40 | 5 | 30 |
| Total | 1200 | 92 | 28 | 80 |
About the same kcal and protein. Day totals above are not recalculated.
Day 7
1200 kcal · 88 g P
| Meal | Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
BreakfastScrambled Eggs with Avocado250g2 swaps
| 250g | 380 | 18 | 10 | 30 |
LunchChicken Salad with Celery and Mayo300g2 swaps
| 300g | 420 | 35 | 7 | 28 |
DinnerLamb Chops with Green Beans350g2 swaps
| 350g | 400 | 35 | 9 | 25 |
| Total | 1200 | 88 | 26 | 83 |
About the same kcal and protein. Day totals above are not recalculated.
Calories and protein, day by day
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)
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
- Salmon Fillets300g
- Chicken Breasts500g
- Ground Beef250g
- Shrimp250g
- Pork Chops500g
- Chicken Thighs300g
- Beef Steak250g
- Cod Fillets350g
- Lamb Chops350g
Produce
- Spinach500g
- Lettuce1 head
- Asparagus300g
- Avocado3 medium
- Cauliflower1 head
- Broccoli500g
- Mushrooms200g
- Mixed Berries (frozen or fresh)150g
- Brussels Sprouts400g
- Lemon1
- Fresh Herbs (e.g., parsley, dill)1 bunch
- Celery2 stalks
- Green Beans300g
Dairy
- Eggs1.5 dozen
- Feta Cheese150g
- Cheddar Cheese150g
- Heavy Cream200ml
- Greek Yogurt (full fat)500g
- Butter1 pack
Pantry
- Canned Tuna2 cans (approx. 150g each)
- Unsweetened Almond Milk1 litre
- Almonds or Pecans100g
- Sardines (canned)2 cans (approx. 100g each)
- Keto Crackers1 pack
- Keto Pancake Mix1 pack
- Sugar-Free Syrup1 bottle
- Mayonnaise (full fat)150g
- Olive Oil1 bottle
Check the numbers for you
- Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
- 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 keto 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 supplies an average daily protein of 88 grams. It fits smaller or less active adults who want to eat fewer calories overall. The keto diet keeps carbohydrates very low so most calories come from fat and protein. This setup is less suited to very active adults or larger individuals who need far more fuel. Your daily routine consists of 3 meals per day over 7 days. Day one features scrambled eggs with spinach and feta for breakfast, tuna salad lettuce wraps for lunch, and baked salmon with asparagus for dinner. Other top protein meals like baked cod with lemon and herbs or beef steak with cauliflower mash appear throughout the week.
What a day looks like
Each day brings balanced choices designed to keep carbohydrate intake minimal. You enjoy meals such as chicken caesar salad with keto dressing, leftover beef steak, or leftover pork chops. The focus remains on simple proteins paired with healthy fats and leafy greens. Smaller portions help you stay within the strict 1200 kcal limit without feeling overwhelmed by complex recipes. Every single day matches the low carbohydrate requirements of your chosen dietary approach. You simply follow the structured schedule to know exactly what to eat at each sitting. Preparation takes very little time because the ingredients are common supermarket items. This straightforward daily layout removes guesswork from your kitchen routine.
How to use it
Read through the complete shopping list before you head to the local grocery store. You can easily swap a protein choice with a similar option if you prefer different flavors. Batch cooking your baked cod or beef steak ahead of time saves you precious hours during busy weekdays. Feel free to add extra non starchy vegetables to your plate whenever hunger strikes between scheduled meals. Following these simple steps ensures you stick closely to your daily targets.
- Plan your weekly grocery trips carefully to ensure you have all required ingredients ready.
- Cook larger batches of your favorite proteins in advance to save valuable time.
- Include extra green vegetables on your plate if you feel hungry between meals.
- Track your daily food intake closely to stay aligned with your targets.
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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