A 1200-calorie high-protein meal plan is appropriate for smaller women with a TDEE of 1,500–1,700 calories who want to lose 1–1.5 lbs per week. The high-protein approach (120g/day) is critical at this calorie level to prevent muscle loss.
Calories
1,200
cal/day
Protein
120g
40% of cals
Carbs
90g
30% of cals
Fat
40g
30% of cals
3 egg whites + 1 whole egg scrambled, 1 cup Greek yogurt (0% fat)
4 oz grilled chicken breast, 2 cups mixed greens, 1 tbsp olive oil dressing
1 oz almonds, 1 medium apple
4 oz baked salmon, 1 cup roasted broccoli, ½ cup brown rice
Drink 8–10 glasses of water daily — thirst is often mistaken for hunger at low calorie levels
Eat protein at every meal and snack to hit 120g/day
Use a food scale for the first 2 weeks to calibrate portion sizes
If consistently hungry, add a protein shake (25g protein, ~120 cal) rather than increasing carbs
Not sure if 1200 calories is right for you?
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Calculate My TDEE →"The 1200-calorie plan felt sustainable because the protein kept me full. I wasn't counting down the minutes to my next meal."
Sarah K.
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