We have created a printable version of a 1,200 calorie meal plan for you to download, use and enjoy. Once you’ve determined your protein needs, fill in the rest of your diet with carbohydrates and dietary fat. There are no standards for carbohydrate or fat intake when following a high-protein diet.

Compare this to traditional low-protein plans where hunger often derails progress. These choices deliver vitamins and minerals that support overall health. You’ll also learn to adjust portions based on activity levels. On a 1200 calorie diet, most people lose 1–2 pounds weekly, depending on factors like your metabolism, activity level, and starting weight. Many protein sources offer additional nutrients that benefit overall health.

Calorie High Protein Low Carb Diet: Can This Diet Be The Answer To Your Weight Loss Goals?

A 2020 study in Obesity Reviews found higher protein intake led to greater fat loss and lean mass retention compared to lower-protein plans. It also stabilizes blood sugar, reducing energy crashes and overeating. Pair these with roasted veggies or quinoa for balanced plates. Dietary guidelines recommend 0.36 grams of protein per pound of body weight daily. For a 150-pound person, that’s 54 grams—spread across meals.

Almonds With String Cheese

Combined with strategic calorie limits, it creates a powerful synergy for shedding pounds. Good Food emphasizes that sustainable weight management isn’t about deprivation—it’s about smart choices you can maintain week after week. As you plan your 1200 calorie meals, keep in mind the importance of hydration, regular physical activity, and listening to your body’s signals. Adjust seasonings, try new vegetables, or substitute proteins to keep your meals exciting and enjoyable. Brussels sprouts are a good source of protein, fiber, and vitamins.

P.M. Snack (105 calories)

I have a Bachelors of Science in Community Health from BYU. (IPE).I’m the creator of many low calorie recipes author of weight loss books. Moreover, this diet plan is not for people already diagnosed with specific health ailments like high blood pressure, diabetes and specific kidney-related issues. According to him, you cannot lose weight if you are not dedicated enough for it. And if you cannot lose weight before the surgery, you cannot maintain good health after surgery.

Black beans

Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition. If you eat healthy, whole foods, and lots of fruits and vegetables, 1200 calories can actually be quite satisfying! Making sure to get 100 financialcontent com grams of protein each day has been a game changer in helping to control my appetite.

A 3.5-ounce (100-gram) serving of cooked boneless, skinless turkey breast provides 30 grams of protein, 147 calories, and 2 grams of fat. In addition to being high in protein, turkey is also a good source of zinc, selenium, choline, and vitamin B12. Our high-protein weight loss meal plan includes fiber-rich carbohydrates, like those from berries, white beans and broccoli. Dinner tonight packs in 15 g of protein, which not only helps you feel full but may also help with weight loss.

P.M. Snack (101 calories, 27 carbohydrates)

The Dietary Guidelines for Americans recommends no more than 10% of daily calories come from saturated fats. You may be surprised to find pork on this list, but it’s all about choosing the right cut. Loin cuts of red meat tend to be lower in fat and thus calories while being high in protein. A 3.5-ounce (100 gram) serving of pork loin with visible fat removed provides 26 grams of protein, 143 calories, and 3.5 grams of fat. Tofu is a plant-based product made from soybeans that is pressed into blocks of different firmness. One-half cup (126 grams) of firm tofu contains 21.8 grams of protein, 181 calories, and 11 grams of fat.

How To Feel Full On 1200 Calories A Day

Protein from food helps to repair the damage, ultimately strengthening muscles. However, experts recommend most active people consume 0.54–0.9 g of protein per pound of their body weight (1.2–2 g per kg) per day (4). Getting over 35% of your daily calories from protein may be too much (47).

Think grilled chicken salads, scrambled eggs with veggies, or Greek yogurt bowls—meals designed to satisfy cravings without excess calories. Another healthy and convenient fish that is high in protein is canned tuna. Three ounces (85 grams) of light tuna fish canned in water contains about 21 grams of protein and 98 calories. In addition to being a great source of protein, tuna is a good source of heart-healthy omega-3 fatty acids. With that said, 1,200 calories isn’t enough for some people to feel satisfied and energetic. If you feel you need more calories but still want to lose weight, try another one of our low-carb meal plans with adjustments to meet varying calorie levels.

Day 26

The American College of Sports Medicine recommends 1.2 to 2 grams of protein per kilogram of body weight to maintain lean body mass in older adults. Make it a habit to know what you’re putting into your body and what you’re buying from the grocery store. Food preparation is key to success when on a low calorie diet.

Meal prep or food prep

• This meal plan aims for approximately 30% of calories from protein or approximately 2 grams of protein per kilogram of body weight.
• Layer 1/2 toasted English muffin with 1 ounce reduced-fat sliced cheese, 1 sliced tomato sliced, 1 cup steamed and drained spinach and 1 poached egg.
• When planned properly, a 1200 calorie diet is not likely to drastically slow metabolism.
• From there you can adjust your macronutrient ratios if needed.
• Proteins that come from animal sources, such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins.
• High-protein snacks should have around 10 grams or more of protein.

Stir beans into an individual portion of the spaghetti squash and sauce. Lowering your carbs consumption to that level can make you miss out on crucial nutrients like Fiber, which can be derived easily from whole grains and legumes. The material on this website is provided for educational purposes only and is not to be used for medical advice, diagnosis or treatment. Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions and any other desired veggies with 1 teaspoon vinegar.

Dinner: Broccoli Cheese Spaghetti Squash

Adjustments may be necessary depending on your energy levels and how you feel overall. High protein low carb diets have gained significant attention in recent years, especially among fitness enthusiasts and those looking to manage their weight. Understanding the science behind such diets can help you grasp their advantages, particularly when it comes to muscle retention and energy levels. By Rebecca Jaspan, MPH, RDRebecca Jaspan is a Verywell Fit writer and Registered Dietitian. She covers nutrition, supplements, meal planning, and exercise for the brand.

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Now let’s take these recommendations and subtract 500 calories to create a deficit. Besides building healthy cells and repairing damaged ones, protein keeps your immunity intact for extended periods. Make the Chicken Quinoa Bowl with Olives & Cucumber and refrigerate individual portions in separate meal-prep containers https://www.cdc.gov/nutrition/features/healthy-eating-tips.html to have for lunch on Days 2, 3, 4 and 5. Multiple studies show how adjusting your plate’s composition impacts fat loss and metabolic health. Let’s unpack what rigorous research says about fueling smarter. “Balance is key—you want the benefits without overwhelming your system,” advises renal nutritionist Dr. Ellen Torres.