1200 Calorie Low Carb High Protein Diet Plan
This 1200 calorie weight loss meal plan is high in protein, low in carbs, and low in dietary fat. Get the free printable high protein template, the 7 day meal plan, and the shopping list here.
Jump to the printable meal plan
A critical habit in being successful with weight loss is to meal plan. This doesn’t need to be complicated, and is the best way to set you up for sticking to your calories. (you can read my weight loss story here)
Most mornings, I’ll sit down with MyFitnessPal and plug in the foods I’m going to eat for the day, until the calories and macros come out to my match my goals.
This week, my goals have been to plan for a daily target of 1200 calories with high protein, and low carbs. The low fat piece comes naturally, because I prefer foods that are low in fat.
Total calories & macros for this High Protein Low Carb Diet
A low calorie diet has been shown to result in weight loss, despite the distribution of macros. You might also want to learn how to calculate a calorie deficit. However, for this 1200 calorie that is high in protein, low in carbohydrates, and low in fats, the totals are: 1151 cal / 153 g protein, 86 g carbohydrates, 16 g fat. If you count macros, that is close to: 55% protein, 30% carbs, and 15% fat
When I create calorie focused meal plans, I meal plan in a way that the calories are a little under, rather than over. I go under on the planned calories for a few reasons.
For one, it’s difficult to get accurate measurements for calories of the foods you eat. Different tools, different reporting methods, and different products vary in calorie range.
But the biggest reason the plan is slightly under 1200 calories is because there are plenty of things we eat that often go untracked. Bites, nibbles, sauces, veggies, vitamins, gum, and even sugar free foods actually do carry calories.
So, at the end of the day, you’ll likely be closer to 1200 calories, even if you think you are eating less.
IMPORTANT: Products will vary on nutrition information. The nutrient counts for the calories, carbs, and protein, as I am reporting them are taken from a report in MyFitnessPal, that you can see here.
Why you might eat high protein
While it’s important to have a balanced diet (which I discuss a lot on my Choose MyPlate articles like this one) protein is often the most difficult micronutrient to get in your diet. (But if you need help, this is my list of favorite high protein foods)
If your goal is fat loss, protein has been shown in research to be important. I’ve noticed with a higher protein diet, that:
- I’m more satiated. I did NOT think this was possible. I always thought it didn’t matter if I was satiated or not, because I rarely ate out of hunger. Turns out, I was wrong. Higher protein really did have me thinking about food less often!
- Protein builds muscle! This is what I tell all the kids I teach nutrition to. If you want to build muscle, you need protein.
- The more protein you can eat, the more efficient your metabolism is.
Why you need carbs
There isn’t really a need to eliminate carbs, even when you are trying to lose weight.
- Carbs fuel your workouts,
- Give you energy,
- and make you feel better!
Why you need fats
Fats, while my diet has been low in fat for a very long time, are also critical for weight loss. Dietary Fats have been shown benefits, such as
- support your hormones
- Give you energy
- Support cell growth.
So, no need to eliminate them. Although this 1200 calorie high protein plan is low in fat, they are still there!
High Protein Diet Plan: What does 1200 calories look like
This week, after planning a 1200 calorie day, I decided to take some pictures! So, here’s what a 1200 calorie day looked like for me. I like to eat 3 meals a day, with one dessert, so this is picture of what I ate in a day:
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1200 Calorie Low Carb High Protein Diet template
After eating the foods I planned for, I then went through and modified slightly the fruits and veggies each day to add variety to the meals, but keep the calories and macros constant.
Minimize the groceries, but keep variety in!
While I like variety in a diet, I don’t like to get groceries for every meal being different. I’ll only change up my meal plan weekly, rather than daily. Much less expensive that way!
Daily 1200 calorie High Protein Low Carb Meals
Breakfast:
373 calories, 52 g protein, 31 g carbs, 0 g fat
- 1 cup Egg whites,
- 1 ounce low fat mozzarella cheese, or fat free cheese
- 1 cup Plain Greek nonfat yogurt (this must be plain, nonfat, at 100 calories per 140 grams)
- fruit
Lunch:
328 calories, 51 g protein, 21 g carbs, 5 g fat
- 8 ounces of Chicken (must be chicken breasts for the calories to match mine)
- 2 cups greens (can be any variety- romaine, iceberg, spinach, or a mix)
- 2 cups extra veggies (I included a variety in the printable 7 day meal plan)
- 2 TBL Light dressing. I like Bolthouse dressings for 45 calories per two tablespoons, or the Light Olive Garden Italian for 35 calories.
Dinner:
240 calories, 23 g protein, 10 g carbs, 9 g fat
- 4 ounces 93% Ground turkey,
- About 2 cups of a variety of cooked vegetables
- A low calorie pasta (this one called Healthy Noodle I found at Costco, and it’s my NEW FAVORITE!) But I also like the Liviva Brand. I do not like the brand Magic Noodles. If you don’t have low calorie pasta, sub for spiralized zucchini (zoodles) or spaghetti squash!
Dessert!
210 calories, 27 g protein, 19 g carbs, 2 g fat
- Protein ice cream!! I look forward to this after dinner so much! To keep the macros and calories similar to mine, aim for a protein powder that is close to 100 calories per scoop. I used ISOProtein (all the flavors are delish!) Here’s a recipe for strawberry protein ice cream, but I subbed vanilla almond milk for this meal plan.
- I do have a day on the plan that I used peanut butter powder. I love it for a low calorie way to eat peanut butter!
7 day High Protein Diet Plan outline
Print the Free 7 Day 1200 Calorie High Protein Meal Plan here
Low Carb High Protein Diet meal prep
As with any successful weight loss meal plan, prepping food can help you stick with it! (check out my high protein meal prep post here).
This prep was actually super simple. This was all the food for a 1200 calorie day. This is how I prepped:
- I added my fruit to my yogurt. I’m using frozen blueberries here, so putting it in the yogurt and then in my fridge made it so the blueberries weren’t frozen the next morning.
- I made the strawberry protein ice cream so I could get it in the freezer.
- I cooked all the ground turkey for the week, and then measured it into 7 days. then, I just added the veggies raw to the meal prep containers. I didn’t bother cooking them.
- Then I cooked all the chicken on my George Foreman grill!
- Then, I portioned out my salad!
That’s it! Don’t over complicate meal prep!
1200 calorie High Protein Low Carb shopping list!
And finally, we’re to the shopping list!
I didn’t include seasonings or sauces or anything like that. I’ve been eating things like fat free sour cream and mustard on some of my food, but you do you!
Print the 1200 calorie 7 Day High Protein Shopping List here
All 3 free printables for 1200 calorie High Protein Low Carb Meals and shopping list
- The One Day 1200 Calorie High Protein Meal Plan Template
- The free 7 Day printable 1200 Calorie High protein, low carb diet meal plan
- The printable shopping list for all the meals on the 1200 calorie high protein, low carb plan.
CLICK NEXT FOR MY PRINTABLE 30 day 1200 CALORIE MEAL PLAN
Pin for later!
I am allergic to eggs–do I just increase the yogurt intake or what ?
That’s what I would do Lisa. Or, you could also do a scoop of protein powder and make a protein shake.
Hi Amy,
I do not care for eggs. Are there any other good breakfast options other than eggs?
Hi Kris!
That’s a tough one! Mostly because I heavily rely on eggs to get a big amount of protein with few calories. But have you tried some oats with egg whites mixed in? Or are you allergic?
Hi Amy,
I forgot to mention, I’m 61 and returning to the gym.
Thank you for all You are doing.
Also your story is very insperational.
Thank you!! I appreciate it!!
Amy
Hi,
be wanting to try a low calorie diet, I’m 5′ 9″, weigh 230lbs, I want to get to 190-195lbs while building muscle, how would I adjust this plant so that I’m getting enough Protein, carbs and fats.
Thank you
Hi John,I do believe this plan is most appropriate for women (on the shorter side). I think you’d need at least double the calories here, but I’d check with a registered dietitian in your area for guidance!
Thanks!
What can i substitute the mushrooms for?
I though about onions?
What is your opinion on this please.
If you don’t like mushrooms or onions, or can’t eat them, I would just leave them out. No need to sub.
Amy
Hi Amy,
I am so glad I found your meal plans, sticking to nutrition has always been my downfall. I am 54, menopausal and taking no HRT at this time. What can I eat that will help with the meno hormone issues? Anything specific? I want to get back into working out but on some days my knees, hands and body aches so much that it kills my motivation. Will this diet be ok long term? Thank you so much for the info on your site. Have a blessed day.
Hi Maggie!
This diet is definitely something you can stay on long term, and may even ward off aging (as shown by studies for longevity and low calorie diets).
However, I’m not a hormone specialist, and I don’t have any medical credentials, so I don’t have an answer about diet and hormones. Have you considered HRT? I’d get my levels checked and look into it. HRT is a great solution, in my opinion.
Hi Amy,
Thanks for this guide. Would you measure the 1 cup of mushroom cooked or uncooked?
the mushrooms are the raw measurement, before cooking!
So happy I found this! Needed somewhere to help me begin.
Question for the meal plan are there recipes for the dinners or do you just throw everything in?
Hi Becky!So happy you found me too!For this one, there really is no recipes. Since writing this meal plan, I have gotten better about writing out instructions and “recipes”. So, definitely check out some of my other plans!
ThanksAmy
Hi Amy, thank you for sharing these diet plans with us here! Although I am pretty fit( H162 cm,W 53.8 kg) the reason I am currently seeking diet plants is due to the muscle deficiency in my body. I have been trying to regain my lost muscle, having ideally substituted for a few pounds of fat in my body. My question is if I follow a 1500 kcal meal inspired by yours (adding to the protein portion of your suggested meal) would I achieve my goal? Or your suggestion is sticking to a 1200 kcal meal? Thank you!
Good morning! Thanks for reaching out.You can absolutely gain muscle if you are aiming for 125-150 grams of protein per day, coupled with heavy lifting! Are you lifing right now? That will be more essential than the diet for building muscle.
Thanks!Amy
Hi Amy, thank you for your response. Yes, I am doing one-hour Run&Hiit workout 3 times a week, which is basically a combination of running on treadmill (cardio) and HITT workout. My intention is to lose few pounds of fat and building a healthy portion of muscle in my body. Can I achieve this by following a 1500 kcal meal plan? Btw, I bought your 30day plan last night, looking forward to getting this started soon😍
You can build muscle with that meal plan, only if you are also lifting heavy weights. Is your HIIT more cardio, or are you lifting during the hit?
You might want to just do some exclusive weight training if the goal is muscle growth.
Thanks for purchasing the plan!!!
Hi Amy, thank you once again. yes, the session is sort of a split between Cardio workout on treadmill and some weight lifting on the floor. My current daily meal plan is high protein and set for 1550-1600 kcal and in addition to muscle gain, I believe, proportion wise, it is pretty similar to yours, maybe a bit heavier on the protein portion.
I would like to lose a few pounds (around 1.5 kg). My concern is if I follow a 1200 kcal meal plan, the drop in my protein intake might lead my body lose part of its regained muscle. I was hoping if you could kindly advise me what is best for me? Plus, yes, I agree with you and have most recently come to this conclusion that the exclusive weight lifting may actually do this better. Thanks alot for helping and your prompt answers! Much appreciated!
Best from Sheida
Yes! I fully believe, even on a low calorie diet like 1200, that as long as your protein meets minimum guidelines, and the stimulus through heavy training is there, you won’t lose muscle while you lose fat.
Hi Amy. So glad I found your site. I have been looking for a simple 1200 calorie plan that my daughter and I can follow with simple foods I can find at my regular grocery store. Thank you so much. I have a couple of questions if you don’t mind. On one of the days it has cabbage. Is this cooked cabbage or raw? Second for the dessert are the ingredients to be made into a smoothie or do you freeze them for “ice cream”? Thank you for your time.
Hi Nickie!
I’m so glad you found me too!
Are you referring to the meal plan you left the comment on? I don’t have cabbage on this one, but the dessert is definitely an ice cream that I froze. If there’s cabbage on a different one (or dessert), let me know. Because I do all of the above! Cabbage raw in salads, cooked with veggies, roasted, etc!
Hi Amy! Thank you for this. What does C mean in your measurements? Like 1 C Blueberry
it stands for cup! (8 ounces)
Thanks
Amy
Hi Amy… I saw your sample meal plan above and looks easy to follow….what do you suggest for a person that can’t eat salads? Lettuce pretty much runs right through me. I also don’t do well with cottage cheese and some dairy products
Hi Molly,
If you can’t eat salads, I would just replace the greens with any veggie you do like to eat. Cucumbers, broccoli, cauliflower, etc. would all be a good replacement for greens.
Also, no need to eat cottage cheese. Try Greek yogurt, or whey protein instead.
Hi Amy! This plan is awesome! I do have some questions. Can chicken thighs, low carb tortilla wraps and catfish work with this meal? Also can the yolk of the egg be used in place of a fat? Thank you!
Hi Mina,
You can certainly make substitutions but it will change your calories and macros for the day.. You’ll just want to enter your food into a tracking app like myfitnesspal to get the true calories for the day.
Thank you so much for sharing this.
How long do you recommend this plan to be followed ? Is there a maintenance plan to transition to after the weight comes off?
Great question!! It definitely depends on a lot of things. I stayed on it till I got to my goal weight, and then transitioned to 1500 calories a day!
He definitely needs more calories!
I have a calorie calculator here if you want to calculate more accurately!
https://healthbeet.org/weight-loss/macro-counting/
Hi, thank you so much for making up this chart and putting it out there for free. It’s so hard to take the first step when it all feels overwhelming, and this has given me hope. My husband and I start tomorrow morning. Shopping is done and prep is ready for the next few days (doesn’t go as far when there are 2!) Ice cream is made and it was delicious when I tasted it while making it! Do you have the recipes for the other ice cream options? I’m especially excited about the peanut butter banana one! Also, is it important to eat both the egg and yogurt at breakfast? I’m not super hungry in the mornings and I’d love to save that as a snack for later after lunch if it can be moved. Thank you!
Hi Hannah! So glad you found my plan!
I need to update that post with some ice cream links. Here’s a peanut butter banana one I LOVE https://healthbeet.org/protein-peanut-butter-ice-cream/
and you should be able to find other ice cream ideas here https://healthbeet.org/ice-cream/
I would definitely move some breakfast foods to another meal. An average calories over the course of the day is what’s important.
Good luck to you!
IHi Amy glad I found this site– my problem is I can’t have eggs (although I sneak one or 2 a wk) I’m 68 yrs old 4ft 11 & have been trying to eat healthy most of my life & workout– family
history of diabetics– heart issues-but my blood work shows I can’t have eggs-corn ect but was told to have a low carb – low fat- high protein. diet w/1200 calories I could afford to lose 5-8 lbs it’s a battle-I will tweak your menus to help me figure my meal plan thank you for helping us all out– have a blessed day
Hi Tish! Welcome. That is a bummer on the eggs, but also, when were you advised this? A lot of experts are reversing their stance that eggs have any impact on cardiovascular health. I’d probably ask again!
But, if you feel better not eating them, have you tried scrambled tofu! It’s actually not that bad!
Hi, is ground chicken okay to use instead of ground turkey? Also, is the meat weighed prior to cooking?
YES! I love ground chicken Kim.
This meal plan, all the meat is in raw measurements.
Hi Amy, I’m a soon to be a 69 year old person. Like to know how long should I stick to this program need to lose25lbs. Also, I I use monkfruit to sweeten my yogurt and drinks is this okay
Hi Linda! Thanks for reaching out. You can definitely use the monk fruit for sweetening your yogurt and drinks. No problem.I would give a calorie deficit plan at least 30 days without judging if the plan worked or not. being consistent for a full 30 days will get you going in the right direction. After that, I would increase calories slightly, possibly to 1300, then 1400, then 1500 until you reach your goal weight.
NVM about noodles I found it in your post:)
what are the noodles in the sealed bag?
Hi! Just starting out and was curious, what do you mean by “healthy noodle”?
Hi Kaitlyn!
It’s a brand I’ve bought at Costco. You can see it here.
https://healthynoodle.com/products
IT”S SO GOOD
I also like Livivia noodles if you can’t find the Healthy Noodle.
https://livivafoods.com/
Hi for the powders the T is for teaspoons or tablespoons? I was just recently told by my doctors that I have fatty liver disease so I’m hoping a calorie deficit meal plan like this will help.
Tablespoon!
Good luck to you Latasha. Let me know about your progress!
Hi Amy, is the workout plan in the 30 day plan what you used for your first bikini competition? Also, would it be bad if I substituted fat free cottage cheese for Greek yogurt?
Yes! I have been following the same workout plan for the last 2 years!
And you can make that swap (FF cottage cheese for the Greek Yogurt)
I am struggling with measurements I only know grams and kilograms then when you say cups how many grams make one cups
Hi Maria!1 cup of egg whites should be about 180 grams.The yogurt, I used 140 grams.Veggies, 2 cups is about 160 gramsIs there one I’m forgetting?
Hello,
I am starting the meal plan and have a few questions. Do I use 1 cup of liquid egg whites or 1 cup of it cooked?
Liquid- Uncooked!
Thank you! Also, I forgot to ask. Is the chicken and ground beef weighed before or after cooking it?
Hi I have a question I am a big coffee drinker how can I incorporate this into this meal plan?
Thank you
Johanna
You should be able to drink as much coffee as you want, if there is zero calorie add-ins.
Do you have more meals of high protein low carb? Where can I get more??
Hi Carol! most of my meal plans on this page are high protien, low fat!. https://healthbeet.org/healthy-meal-plans/
Hi there, I just started this plan this week. How long is this plan sustainable for?
Will it be safe to do it for 2 to 4 weeks? My goal is to lose a few pounds at the moment. And how do I include coffee or tea into this plan, I like milk for that!
I felt so full with the egg whites and cheese breakfast I couldn’t even eat the yogurt and fruit! So the quantity of food is more than my usual but I’m excited to see how it goes!
Good morning!
Depending on your activity level and current body weight, 1200 calories should not be harmful. Just listen to your body! If it’s not enough food, you’ll know!
I really like your 1200 calorie meal plan, but the total number of daily carbs seems high. I am 60 years old and wondering if I need fewer carbs per day.
Hi Kim!The total carbs overall are very modest. However, if you need less, you can always replace one of the carb heavy foods with a protein!
Just know though, that you can definitely still lose weight by eating carbs!
Hi, I was wondering if a smaller portion of flavored low fat greek yogurt would work in place of the nf plain. I can’t stomach the taste of plain yogurt but really want to start this meal plan. Thank you so much for sharing. I have been looking for something sustainable to try to lose weight and keep it off.
Yes! That would work!
Amy, I’m excited to start your 1200 calorie diet! If I replace the nonfat Greek yogurt with cottage cheese does it have to be fat free or can I substitute 1% low-fat cottage cheese? Thank you!
Hi Wendy! I’m excited for you too.
You can use 1%, but stick to 1/2 cup!
Thank you so much for this!!! As a working mom of two, this will help me get back on track!!! Do you put anything or any seasonings on your noodles with veggies for dinner?
So glad you found me Elizabeth!
It’s probably weird, but I like fat free sour cream and mustard! LOL. Otherwise, just some salt and sour cream!
Thanks for this! This is what I was looking for, an easy, printable plan I can stick with. I just ordered a food scale. I am a male, 58 years old, and weigh 243 lbs. I’d like to use this plan to drop 50 lbs. and then continue with the plan, maybe every other day to maintain. My problem is mostly carbs. I love bread, rolls, pasta, etc. I know at my age my current eating habits isn’t healthy and need to change. That’s the first step, right?
Hi Fred! Welcome, I’m glad you found thi.
I love my carbs too! A food scale and following a plan is going to help tremendously! Good luck to you, and let me know how you’re doing!
Amy
Amy, I love your website. But this by far has made me so Happy -I screamed. I have a 4 year old who is as of now at 1 seizure in 5 months. And a 6 year old. I love working out, and i do, when baby naps. I love eating healthy but getting the right amount of food, I got as far as downloading the my fitness app. So with all that being said, I will take this plan and weight my food out to reach my goal. Thank you, thank you. By the way most of the foods on the meal plan i already eat. But I needed all the macros calculated ???????
Patricia!!
I’m so happy that you need this!! Thanks for letting me know and keep me updated on your health journey!!
Amy