1,200 calorie meal plan, built to keep you full.
A low daily target only works if the food is filling, so this week leans on eggs, beans, Greek yogurt and vegetables. Here are 28 meals at about 1,200 calories a day. Alma can fit it to your goal.
Built from Dietary Guidelines and Harvard advice.
The rules
Three habits do most of the work
Protein at every meal
Eggs, Greek yogurt, chicken, fish or beans at every meal.
Fiber does the heavy lifting
Beans, berries and vegetables add volume without many calories.
Measure the oil, not the vegetables
Fill half the plate with vegetables, then measure the oil.
Sample week
Seven days at about 1,200 calories
About 1,170 to 1,240 calories a day. Scale portions to your needs. Find your number
1,200 calories a day is low, and most adults need more. Intakes this low should be guided by a clinician or registered dietitian, especially if you are pregnant, breastfeeding, under 18, or managing a health condition.
Day 1Monday
BreakfastVeggie omelet with berries2 eggs, 2 egg whites, spinach and mushrooms cooked in 1 tsp olive oil, 1 slice whole-grain toast, ½ cup strawberries
LunchChickpea salad with cucumber¾ cup chickpeas, 1 oz feta, cucumber, tomato, lemon and 1 tsp olive oil
SnackCottage cheese with blueberries½ cup low-fat cottage cheese, ½ cup blueberries, 1 tbsp sliced almonds
DinnerChicken with sweet potato and broccoli5 oz chicken breast, 3 oz roasted sweet potato, 1 cup broccoli, 2 tsp olive oil
About 1,240 kcal101 g protein24 g fiber
Day 2Tuesday
- BreakfastGreek yogurt with kiwi and chia1 cup plain nonfat Greek yogurt, 1 kiwi, 1 tbsp chia seeds
- LunchTurkey, kale and white bean soup1½ cups soup with 3 oz turkey, ½ cup white beans and kale, 1 slice whole-grain bread
- SnackApple with peanut butter1 small apple, 1 tbsp peanut butter
- DinnerShrimp stir-fry with brown rice5 oz cooked shrimp, 2 cups broccoli and snap peas, 2 tsp sesame oil, ½ cup cooked brown rice
About 1,180 kcal108 g protein30 g fiber
Day 3Wednesday
- BreakfastEgg scramble with spinach and feta2 eggs, 1 oz feta, 1 cup spinach and tomato cooked in 1 tsp olive oil, 1 slice whole-grain toast
- LunchTuna and white bean lettuce cups1 can tuna in water, ½ cup white beans, celery, lettuce cups, 1 tbsp light mayo, 2 rye crispbreads
- SnackEdamame with sea salt¾ cup shelled edamame
- DinnerTurkey meatballs with zucchini noodles5 oz 93% lean ground turkey, 2 cups zucchini noodles, ½ cup marinara, 1 tbsp Parmesan, 1 tsp olive oil
About 1,220 kcal101 g protein28 g fiber
Day 4Thursday
- BreakfastCottage cheese with pineapple and walnuts¾ cup low-fat cottage cheese, ½ cup pineapple, 1 tbsp walnuts, 1 slice whole-grain toast
- LunchChicken and quinoa bowl4 oz cooked chicken breast, ¾ cup cooked quinoa, roasted peppers and zucchini, 1 tsp olive oil
- SnackCarrot sticks with hummus3 tbsp hummus, 1 cup carrot sticks
- DinnerCod with white beans and spinach5 oz cod, ½ cup white beans, 2 cups spinach, 2 tsp olive oil, lemon
About 1,190 kcal102 g protein24 g fiber
Day 5Friday
- BreakfastEgg and avocado on crispbread2 hard-boiled eggs, ¼ avocado, 2 rye crispbreads, sliced tomato
- LunchChicken, barley and carrot salad3 oz chicken breast, ½ cup cooked barley, roasted carrots, arugula, 2 tsp olive oil
- SnackCottage cheese with grapes½ cup low-fat cottage cheese, 1 cup grapes
- DinnerTurkey stuffed bell pepper1 bell pepper stuffed with 4 oz ground turkey, ½ cup cooked brown rice, tomato sauce, 1 oz mozzarella
About 1,240 kcal90 g protein25 g fiber
Day 6Saturday
- BreakfastSmoked salmon on rye toast2 oz smoked salmon, 2 slices rye bread, 2 tbsp cream cheese, cucumber
- LunchShrimp and avocado salad4 oz cooked shrimp, ½ avocado, mixed greens, tomato, 1 tsp olive oil, 1 slice sourdough
- SnackGreek yogurt with raspberries¾ cup plain Greek yogurt, ½ cup raspberries
- DinnerTurkey burger with cabbage slaw5 oz raw 93% lean turkey burger patty, 1 whole-grain bun, cabbage slaw with 1 tbsp light mayo
About 1,210 kcal99 g protein23 g fiber
Day 7Sunday
- BreakfastEgg and cheese muffin1 egg, 1 whole-wheat English muffin, 1 oz reduced-fat cheddar, 1 orange
- LunchChicken caesar with yogurt dressing4 oz chicken breast, romaine, 1 tbsp yogurt dressing, 1 tbsp Parmesan, 1 slice sourdough
- SnackPopcorn with almonds3 cups air-popped popcorn, ½ oz almonds
- DinnerSalmon with potatoes and green beans4 oz raw salmon, 3 oz roasted potatoes, 1 cup green beans, 1 tsp olive oil
About 1,220 kcal97 g protein23 g fiber
Shopping list
What to buy
Most days
Now and then
Eggs, canned fish, frozen vegetables and frozen berries keep this week cheap.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
About 1,170 to 1,240 calories a day, with roughly 90 to 110 grams of protein and 23 to 30 grams of fiber. Every meal is estimated from USDA FoodData Central values for the portions listed, so weigh your food if you need a closer number.
Is 1,200 calories a day enough?
For most adults, no. The 2020-2025 Dietary Guidelines estimate that women need about 1,600 to 2,400 calories a day and men about 2,000 to 3,000, from sedentary to active. A clinician can tell you whether 1,200 is safe for you and for how long.
How do I stop feeling hungry on 1,200 calories?
Build each meal from protein, fiber and volume. Greek yogurt, eggs, chicken, fish and beans carry the protein, and vegetables, berries and beans carry the fiber. Soup, salads and roasted vegetables give you a bigger plate for the same calories.
What does a 1,200 calorie breakfast look like?
Between 235 and 355 calories, with 17 to 26 grams of protein. This week that means a vegetable omelet, Greek yogurt with chia, an egg scramble with feta, or an egg and cheese muffin. Coffee and tea without sugar fit.
Can I swap meals between days?
Yes. Keep the protein and the portion size roughly the same and the day stays near 1,200 calories. If you swap a chicken dinner for a bean dinner, add a little more beans or yogurt so protein does not drop.
Do I have to count calories?
No. The portions are already set for you. If you want to check how a day went, log the meals in Alma and the totals add up for you.
Should I exercise on 1,200 calories?
Light activity fits. Hard training on this little food tends to feel flat, so eat more on long or hard training days and use 1,200 as a rest day number. A clinician or dietitian can set the right level for your activity.
How does Alma help with a 1,200 calorie plan?
Log a meal by photo, voice or text in about 10 seconds, and each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, so the calorie level matches your day.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- USDA FoodData Central, for calorie and protein estimates
- Dietary Guidelines for Americans 2025-2030, protein and eating pattern
- Dietary Guidelines for Americans 2020-2025, calorie and fiber needs by age and sex
- Harvard T.H. Chan School of Public Health: The Healthy Eating Plate
- Harvard T.H. Chan School of Public Health: Fiber
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.