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1200 Calorie Low-Carb Meal Plan

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

What is a 1200 calorie low-carb meal plan?

A 1200 calorie low-carb meal plan is a seven-day menu where each day adds up to about 1200 kcal (within 50). This one averages 92 g protein a day over 3 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1200
kcal a day
92
g protein a day
29
g protein a meal
7
days
Shopping list

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

Day 1

1200 kcal · 95 g P

Day 1
MealPortionkcalProteinCarbsFat
BreakfastScrambled Eggs with Spinach and Feta200g
2 swaps
  • Greek Yogurt with Chia Seeds220g · 310 kcal · 22 g P
  • Greek Yogurt with Walnuts and Chia Seeds200g · 310 kcal · 20 g P
200g31022622
LunchGrilled Chicken Salad with Avocado250g
2 swaps
  • Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P
  • Chicken Caesar Salad (no croutons)250g · 450 kcal · 35 g P
250g450351030
DinnerBaked Salmon with Asparagus230g
2 swaps
  • Baked Cod with Garlic Butter and Brussels Sprouts380g · 450 kcal · 40 g P
  • Baked Cod with Lemon and Herbs350g · 450 kcal · 40 g P
230g44038928
Total1200952580

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

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Day 2

1200 kcal · 90 g P

Day 2
MealPortionkcalProteinCarbsFat
BreakfastGreek Yogurt with Berries and Almonds200g
2 swaps
  • Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P
  • Greek Yogurt with Berries and Chia Seeds250g · 300 kcal · 20 g P
200g280201615
LunchTuna Salad Lettuce Wraps220g
2 swaps
  • Lentil Soup (low-carb version)300g · 380 kcal · 25 g P
  • Shrimp Avocado Salad with Lemon Dressing320g · 380 kcal · 30 g P
220g38030925
DinnerLean Ground Beef Stir-fry with Broccoli250g
2 swaps
  • Pan-Seared Salmon with Spinach and Butter410g · 540 kcal · 39 g P
  • Ribeye Steak with Garlic Butter and Broccoli450g · 540 kcal · 42 g P
250g540401635
Total1200904175

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

Day 3

1200 kcal · 90 g P

Day 3
MealPortionkcalProteinCarbsFat
BreakfastOmelette with Mushrooms and Cheese190g
2 swaps
  • Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P
  • Greek Yogurt with Berries and Chia Seeds250g · 300 kcal · 20 g P
190g30020622
LunchChicken Breast with Mixed Greens230g
2 swaps
  • Beef and Vegetable Skewers230g · 400 kcal · 35 g P
  • Grilled Chicken and Zucchini Noodles350g · 400 kcal · 37 g P
230g40035925
DinnerShrimp Scampi with Zucchini Noodles250g
2 swaps
  • Baked Salmon with Asparagus200g · 500 kcal · 40 g P
  • Baked Salmon with Asparagus and Butter380g · 500 kcal · 38 g P
250g500351135
Total1200902682

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

Day 4

1200 kcal · 95 g P

Day 4
MealPortionkcalProteinCarbsFat
BreakfastCottage Cheese with Chia Seeds200g
1 swap
  • Greek Yogurt with Berries and Almonds200g · 280 kcal · 20 g P
200g250251510
LunchSalmon Salad with Cucumber220g
2 swaps
  • Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P
  • Chicken Thigh and Cabbage Slaw Bowl340g · 420 kcal · 35 g P
220g42030830
DinnerPork Tenderloin with Roasted Brussels Sprouts250g
2 swaps
  • Baked Salmon with Asparagus and Butter300g · 530 kcal · 38 g P
  • Beef Stir Fry with Cabbage and Sesame Oil420g · 530 kcal · 40 g P
250g530401435
Total1200953775

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

Day 5

1200 kcal · 93 g P

Day 5
MealPortionkcalProteinCarbsFat
BreakfastAvocado Smoothie250ml
2 swaps
  • Chia Seed Pudding with Almond Milk250g · 290 kcal · 8 g P
  • Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P
250ml290101322
SnackHard-Boiled Eggs and Cheese Sticks100g
2 swaps
  • Hard Boiled Eggs with Salt and Pepper120g · 200 kcal · 13 g P
  • Cheese Cubes50g · 210 kcal · 14 g P
100g20018512
LunchBeef and Vegetable Skewers230g
2 swaps
  • Chicken Breast with Mixed Greens230g · 400 kcal · 35 g P
  • Grilled Chicken and Zucchini Noodles350g · 400 kcal · 37 g P
230g40035925
DinnerBaked Cod with Lemon and Herbs200g
1 swap
  • Shrimp Scampi with Zucchini Noodles220g · 350 kcal · 30 g P
200g31030320
Total1200933079

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

Day 6

1200 kcal · 91 g P

Day 6
MealPortionkcalProteinCarbsFat
BreakfastScrambled Eggs with Avocado190g
2 swaps
  • Greek Yogurt with Berries and Nuts250g · 320 kcal · 18 g P
  • Greek Yogurt with Nuts and Seeds200g · 320 kcal · 18 g P
190g32018625
LunchChicken Caesar Salad (light dressing)250g
2 swaps
  • Canned Tuna and Olive Oil Salad290g · 430 kcal · 36 g P
  • Shrimp and Avocado Green Salad350g · 430 kcal · 38 g P
250g43038728
DinnerTurkey Meatloaf with Cauliflower Mash240g
2 swaps
  • Baked Cod with Garlic Butter and Brussels Sprouts380g · 450 kcal · 40 g P
  • Baked Cod with Lemon and Herbs350g · 450 kcal · 40 g P
240g450352125
Total1200913478

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

Day 7

1200 kcal · 90 g P

Day 7
MealPortionkcalProteinCarbsFat
BreakfastSmoked Salmon and Cream Cheese Bites150g
2 swaps
  • Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P
  • Greek Yogurt with Berries and Chia Seeds250g · 300 kcal · 20 g P
150g30015425
LunchLeftover Turkey Meatloaf220g
2 swaps
  • Beef and Vegetable Skewers230g · 400 kcal · 35 g P
  • Chicken Breast with Mixed Greens230g · 400 kcal · 35 g P
220g400301425
DinnerGrilled Steak with Green Beans230g
2 swaps
  • Baked Salmon with Asparagus200g · 500 kcal · 40 g P
  • Baked Salmon with Roasted Asparagus220g · 500 kcal · 40 g P
230g500451330
Total1200903180

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

Calories and protein, day by day

Calories by macro, day by day. D1: 1200 kcal, 95 g protein, 25 g carbs, 80 g fat; D2: 1200 kcal, 90 g protein, 41 g carbs, 75 g fat; D3: 1200 kcal, 90 g protein, 26 g carbs, 82 g fat; D4: 1200 kcal, 95 g protein, 37 g carbs, 75 g fat; D5: 1200 kcal, 93 g protein, 30 g carbs, 79 g fat; D6: 1200 kcal, 91 g protein, 34 g carbs, 78 g fat; D7: 1200 kcal, 90 g protein, 31 g carbs, 80 g fat. target: 1200 kcal.0250500750100012501500D195gD290gD390gD495gD593gD691gD790gtarget 1200
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)

Protein92g
Carbs32g
Fat78.4g

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

  • Eggs1.5 dozen
  • Chicken Breasts700g
  • Salmon Fillets400g
  • Lean Ground Beef250g
  • Shrimp (peeled and deveined)300g
  • Pork Tenderloin250g
  • Smoked Salmon100g
  • Ground Turkey500g
  • Steak (lean cut)230g

Produce

  • Spinach300g
  • Avocado3 medium
  • Asparagus300g
  • Mixed Berries150g
  • Romaine Lettuce1 head
  • Broccoli500g
  • Mushrooms200g
  • Zucchini2 medium
  • Brussels Sprouts300g
  • Cauliflower400g
  • Green Beans300g
  • Lemon2
  • Herbs (e.g., parsley, dill)1 bunch
  • Garlic1 bulb
  • Bell Peppers2
  • Onion1 medium

Dairy

  • Feta Cheese100g
  • Greek Yogurt (plain)400g
  • Cheddar Cheese100g
  • Cottage Cheese200g
  • Cream Cheese50g
  • Parmesan Cheese50g

Pantry

  • Almonds50g
  • Canned Tuna (in water)2 cans (approx. 150g each)
  • Chia Seeds30g
  • Olive Oil1 bottle
  • Soy Sauce or Tamari (low sodium)1 bottle
  • Mayonnaise (light)1 jar

Check the numbers for you

About this plan

Many people search for a 1200 calorie low-carb 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 low-carb meal plan delivers 1200 kcal daily alongside 92 grams of protein on average. Smaller or less active adults who want to eat a little less often choose this calorie level. It is less suited to very active or larger adults at this low energy intake. Because carbohydrates are kept lower, your daily meals lean on protein, vegetables and fats. You will enjoy options like Grilled Steak with Green Beans or Baked Salmon with Asparagus. The structure provides 3 to 4 daily meals across 7 full days to keep things simple. Each recipe brings fresh taste without making your kitchen time hard.

What a day looks like

Day one starts your week with Scrambled Eggs with Spinach and Feta for breakfast. Lunch brings a filling bowl of Grilled Chicken Salad with Avocado. Dinner features Baked Salmon with Asparagus to finish the day. Other top choices include Lean Ground Beef Stir-fry with Broccoli and Pork Tenderloin with Roasted Brussels Sprouts. Chicken Caesar Salad with light dressing also features among the top protein meals. Every plate matches the low-carb focus while keeping flavor high. You can rotate these dishes easily across the week.

How to use it

Following this plan requires basic food prep and careful shopping to stay on track. Read through the shopping list before heading to the store to buy fresh ingredients. Batch cooking your proteins in advance saves time during busy weekdays. You can swap any protein with a similar option if you prefer a different taste. Add extra non-starchy vegetables to your plate if you feel hungry between scheduled meals. Keep track of your daily portions to match the targeted energy intake. Drink plenty of water throughout the day to stay well hydrated. Consistency helps you manage your weekly food routine with minimal stress.

  • Prepare your weekly proteins in advance to save time on busy days.
  • Swap any protein source for a similar alternative when you want variety.
  • Add more green vegetables to your plate if you want extra food volume.
  • Check the shopping list carefully before buying items at the local store.
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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