1200 Calorie Low Carb Meal Plan

Low Carb

This printable 1200 calorie low carb meal plan should help you with ideas on what to eat if you are trying to follow a low calorie, low carb plan for weight loss!

If you are like me, you love printable meal plans! I have been collecting healthy meal plans from magazines for at least 2 decades. Whenever I see a meal plan in a fitness magazine, I rip it out and save it. I don’t always use them, but for some reason, I love collecting them!

So, I wanted to create as many meal plans as I could for my blog to add to my collection.

This 1200 calorie low carb meal plan is the actual meals I’m currently eating to get ready for a bodybuilding/ bikini show this summer! (UPDATE: see my weight loss results from the bikini show here!)

before and after with amy roskelley

I went through a recent few weeks worth of tracking in MyFitnessPal and created this 1200 calorie low carb plan. The nutrients here average:

  • 1200 calories
  • 45% protein (about 130 grams)
  • 30% carbs (around 80 grams)
  • and 25% fat (around 35 grams)

It was unbelievable some of the low carb meal plans out there, because most of them were NOT low carb! My goal the last few months has been to get more than 100 grams of protein, and around 100 grams or less of carbs. (Check this post for a list of high protein foods I’ve been eating) Doing this, I’ve been able to drop 15 pounds in the last 3 months. I feel great where I am!

Who is 1200 calories appropriate for

There isn’t usually a reason to drop your calories to 1200. However, if you are small (I’m 5’1 and under 110 pounds), than 1200 calories is probably plenty. In fact, I’m not hungry most of the time.

If you are trying to create a calorie deficit, and your normal calories are around 1500, than 1200 calories would be appropriate.

Most experts recommend not going below 1200 calories, which is why increasing the protein and decreasing the carbs is a great way to get you closer to your physique goals.

What are the meals for 1200 calories

This list actually took me several weeks to put together. I was documenting everything I ate in MyFitnessPal. I was increasing the protein for some foods to hit these macro goals. I don’t have photos for everything, but I did get a few!

I have Amazon links for products I used when I calculated the nutrition info. For example, the syrup was zero calories, and I used the Walden Farms. The protein powder was 130 calories and low in carbs, so I used Optimum protein powder. And the tortillas were the 80 calorie Maya tortillas.

Get the 1200 Calorie low carb printable meal plan here:

1200 calorie low carb high protein low fat meal plan

Monday: 1183 calories, 145 g protein, 90 g carbs, 27 g fat

8:00 AM (scrambled eggs with cheese and a banana)
Egg Whites – 1 cup,
Egg, 1 large
Mozzarella Cheese, 1 ounce
Banana, 100 g
10:00 AM (IG pic of Peanut butter yogurt)
Greek Plain Nonfat Yogurt, 1 cup
Walden Farms – Sugar Free Pancake Syrup, 2 tablespoons
Peanut Butter Powder, 2 tbsp
12:00 PM (Rice with beef and mushrooms)
Jasmine Rice, 80 gram
Mushrooms – 1 cup
Beef Ground – 95% Lean Ground Beef, 4 oz cooked
3:00 PM
Optimum Protein Powder – Protein Powder, 1 scoop
Jello – Sugar Free Jello Cup, 1 snack
5:00 PM (Chicken with sweet potatoes and sauteed zucchini in butter)
Butter – 2 tsp
Zucchini, 1 cup, sliced
Chicken – Tenders, 4 oz
Sweet potato, mashed 100 grams

Tuesday: 1148 calories 130 grams protein, 85 grams carbs, 32 grams fat

8:00 AM (scrambled eggs and oatmeal)
Egg, 2 large
Egg Whites – 1 cup
Oats – 1/3 cup dry
10:00 AM (Berries in yogurt)
Greek Plain Nonfat Yogurt, 1 cup
Frozen Mixed Berries, 100 g
12:00 PM
Chicken-Ground, 4.5 oz(s)
Sweet Potato, 100 gram
Cucumber – 1 medium
3:00 PM
Optimum Protein Powder – Protein Powder, 1 scoop
5:00 PM
Chicken Thighs, 4.5 ounce
Jasmine Rice, 75 gram
Mushrooms – 1 cup

Wednesday: 1147 calories, 127 g protein, 81 g carbs, 35 g fat

8:00 AM (Scrambled eggs with cheese, on toast)
Egg Whites – 1 cup
Egg, 1 large
Mozzarella Cheese, 28 gram
Whole wheat Bread, 1 slice
10:00 AM
String Cheese, 1 stick (28g)
Grapefruit, 1 medium
12:00 PM (A lettuce wrap with cheese and turkey inside)
Strawberries – 200g Strawberries, 0.5 cup
Laughing Cow – Laughing Cow Light Swiss Cheese Wedges, 21 g (1 Wedge)
Lettuce Leaf, 1 leaf
Deli Turkey, 4 oz
3:00 PM
Protein Bar – High Protein Bar – S’mores, 1 bar (50 g/1.76 oz)
5:00 PM (Spaghetti squash with chicken and cheese – IG PIC)
Chicken – Tenders, 4.5 oz
spray butter, 1 spray
Parmesan Cheese, 1 oz
Spaghetti squash, 1 cup

Thursday: 1167 calories, 126 grams protein, 87 grams carbs, 35 grams fat

8:00 AM
1 tortilla (80 calories tortilla)
Egg Whites, 1 cup
Mozzarella Cheese, 28 gram
10:00 AM
Walden farms calorie free Syrup, 1 tbsp
Peanut Butter Powder, 2 tablespoon
Greek Yogurt, plain, non fat 1 cup (Kirkland or Great Value)
12:00 PM
Jasmine Rice, 80 gram
Mushrooms, 1 cup
Beef Ground – 95% Lean Ground Beef, 4 oz cooked
3:00 PM
Deli Turkey, 3 oz
String Cheese – 1 String Cheese, 1 stick
Quaker Rice Cake – Rice Cake – Lightly Salted, 1 cake
5:00 PM
Steak, 4 oz
Bolthouse – Ranch, 2 tbsp
1 Tossed Green Salad or 2 cups
Sweet Potato, 100 grams

Friday: 1146 calories, 137 grams protein, 73 grams carbs, 34 grams fat

8:00 AM
Cheese, 1/2 oz
Egg, 1 large
Egg Whites – Egg Whites, 1 cup
10:00 AM (see recipe for this pink salad snack here)
Low fat Cottage Cheese, 1 cup
Jello – Sugar Free – Fat Free – Chocolate – Packet Only, 0.25 Package (10g)
Berries, 1 cup
12:00 PM (Chicken wrap)
Canned Chicken, 5 oz
1 tortilla (80 calorie)
Light Mayo, 1 tbs
3:00 PM
Optimum Protein Powder – Protein Powder, 1 scoop
5:00 PM (Taco salad, IG Pic)
Ground Beef – Ground Beef 96%, 4 oz
Cheese – Cheese, 1/2 oz
Corn – 1/2 cup
Bolthouse – Ranch, 2 tbsp
1 Tossed Green Salad – Salad, 2 cups
1200 calorie high protein low carb low fat day

Prepping your 1200 calorie meals

People love meal prepping, and I don’t blame them. If you plan ahead, you can make sure you’ll eat what you have on your meal plan. I prep two things. My proteins, and I will put a sweet potato in the oven in the morning if it’s on my plan for the day. The proteins I prep include:

  • Cooking chicken tenders
  • Cook the ground beef
  • Cook ground chicken
  • Cook chicken thighs

I will also plan on making:

  • Rice
  • and the sweet potatoes.


Below are some of the meals I posted to my Instagram that match up with the low carb meal ideas above… head over to my Instagram to connect as well!

1200 calorie low carb meal plan


  • Amy I want to congratulate you for your accomplishment towards your weight lose journey. All my life I have been heavy and tried everything that is out there to lose weight. I have 30 more lbs to lose and feel like I have plateaued myself. I am very active in my walking but my problem is eating habit. I love food and I cannot control myself in eating but I came across your 1200 calories meal plan for 5 days which I will use to continue my journey of weight loss. Hoping that I succeed in losing these last 30 lbs and develop health eating habits for life long. I want to thank you for sharing your story and meal plan with high protein and low crab and low fat which would help me to control my cholesterol and sugar level to prevent myself becoming heavy diabetic. It’s the beginning of new year 2021 and I feel God blessed me to come across your article and weight lose journey of yours to motivate myself to accomplish my goals. Thanks Amy you are truly helping people like me who are wanting to lose weight and be on the ideal weight since their teenage years.

    • Zohra!I’m so happy you reached out to me and that you found my blog! I understand what a challenge it is to lose weight!!Please keep me updated on your journey and let me know if you have any questions or need advice!

      • Zohra!I’m so happy you reached out to me and that you found my blog! I understand what a challenge it is to lose weight!!Please keep me updated on your journey and let me know if you have any questions or need advice!

  • Hi, the oats you use for breakfast how do you prepare them ? Do you mix with almond milk or anything ?

    • I just use water, cinnamon, and either sugar free syrup or monk sugar.
      I use double water to oats. If I can let the oats sit for a few hours, I’ll use triple the water. If it can sit on the counter, it grows and the more water you can use, the more volume you get!

  • Hi Amy,
    I’m excited to start this ASAP but I have to ask, what condiments can I use? Is hot sauce ok? Monk fruit? I just am a flavor person and thought I’d ask.


  • I like your meal plan but I want to know how many days follow? This is very important for me.

  • When I put this meal plan into a calorie counter it is well over the amount it says. Even with skipping some of the things each day is over what it says it should be. Why is this?

    • Hi Lexie!
      Can you send me a screen shot or download of the meals in myfitness pal. It’s likely we chose different listings for specific foods (I also used myfitness pal).
      I’d like to check where the discrepancies are!

      • A few things I see right away.
        My ground beef is 93% lean,rather than 80.
        My egg whites (Kirkland brand) is 100 calories for one cup.
        Chicken breasts should be 110 for 4 ounces.
        Fat free Greek yogurt should be 80 calories.
        My string cheese is 80 calories (mozzarella).
        Those alone would change it quite a bit.

        I’ll rewrite the meal plan with more specifics.

  • Note: This meal plan is controlled for calories, fiber, saturated fat, sodium and potassium. If another nutrient is of particular concern, speak with your health-care provider about altering this meal plan to better suit your individual health needs. According to the Centers for Disease Control, about 75 million American adults have high blood pressure (that s 1 in 3 adults). Some people may not even know they re included in this statistic, because this condition usually presents with no symptoms. Untreated, high blood pressure (also known as hypertension) can lead to heart attack and stroke.

  • Do you have several weeks of this? So I could rotate them out and have new ideas for food?

    • That’s tough Beatrice! Eggs are such a great source of protein!
      I would replace eggs with protein powder mixed into yogurt or oats. Do you like that?

  • Of allergic to peanut butter or nut products what is your suggestion for substitute? Plan to start on Monday! Thank you for the plan!

    • Hi Ashley! I’m so excited for you!
      For the day with the peanut butter powder, I also like mixing in other things to my yogurt, especially protein powder. Just use a tablespoon rather than a whole scoop.I think that was the only meal with nuts! Do you see any others?

  • Hi Amy,
    Am preparing myself to start this program next week, while doing my shopping list, I found these items that don’t go well with me so am writing to ask what can be used as replacement:
    1- mushrooms
    2- zucchini
    3- spaghetti squash
    4- cottage cheese
    Please give me options for these 4 items
    Thanks and best regards

    • Hello!

      Here are some good subs for you:
      1) Mushrooms (I would just leave these out. They don’t add very many calories, and you won’t miss them)
      2) Zucchini: Can you do other squashes like summer squash?
      3) Spaghetti squash: Can you find a zero calorie pasta like this one: https://amzn.to/2UVGCYJ
      4) cottage cheese, I’d sub out for yogurt.
      5) butter flavored cooking spray— not butter

  • Hi Amy, this is great organization! Thanks so much, I am getting ready to copy and try this out, the organization makes it so easy to just assemble the items and get going! Thanks

  • I love this meal plan. I eat all of this usually, but having it so organized is a dream. I can’t wait to do it! Could you recommend a good alternative for the grapefruit, though? Grapefruit negativity interacts with a prescription I’m on. Thank you!!

    • Brittnee! I’m so glad you like it.
      I would replace the grapefruit with 1/2 cup of berries! They are both low in calories and low in sugar, so it should be a great swap!


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