30-Day Meal Plan for Weight Loss (High Protein Low Calorie Diet Plan)

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After documenting all my meals, calculating all the calories and macros, taking pictures, and writing out my shopping list for the last 30 days, I’m finally ready to share it! 30 day, 1200 calorie meal plan with each day over 100 grams of protein. Grab this meal plan and reach your weight loss goals now.

Weight Loss 101

Creating a calorie deficit is the only effective way to lose weight and reach your goals. Especially if you are already eating mostly healthy and exercising. Your weight might hit a plateau for a very long time until you cut your calories sufficiently to lose weight. (calculate what you need for your calories and macros here).

Losing the “last 10 lbs” for me required me to get down to 1200 calories, and weigh and measure everything I ate! And even then, it still took several months of consistency to get to my goal.

But it also took 30+ years! So a few months of being ultra consistent, really isn’t that long.

weight loss transformation on 1200 calories per day

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Why a 1200 calorie diet plan?

1200 calories happens to be the calorie threshold most people would agree would create an appropriate deficit, while still meeting your micronutrient needs.

You don’t have to drop to 1200 calories forever. After you lose weight, you can gradually increase calories and still maintain your weight loss. I’ve been able to maintain my weight loss at 1500 calories without gaining weight.

Why you need a meal plan for weight loss

  • It works: Following a meal plan, or having a pattern for my meals has helped me and thousands of people lose weight.
  • Avoid decision fatigue: Following a meal plan eliminates the focus on food, and the fatigue of trying to make good food choices. I find, I’m more likely to have discipline when I’m not focused on what I should choose for my next meal.
  • It’s REALLY 1200: This 1200 calorie meal plan helps you to stick to a calorie deficit without worrying about if you are doing it right.

What food can I eat on a 1200 calories diet?

If you eat healthy, whole foods, and lots of fruits and vegetables, 1200 calories can actually be quite satisfying! Making sure to get 100 grams of protein each day has been a game changer in helping to control my appetite.

The way I have been eating 1200 calories looks like this:

  • BREAKFAST: Eggs & Oats or toast 300-400 calories
  • LUNCH: Salad with protein on top 300-400 calories
  • SNACK/DESSERT: 200 calories
  • DINNER: Protein and veggies 400-500 calories

Example of a 1200 calorie day:

In my 1200 calorie meal plan (that you can buy here), there’s a “full day of eating” page for all 30 days in the meal plan. That way you can get a quick look at the meals and their calories. Each day is 1200 calories and over 100 grams of protein.

MY MOST IMPORTANT TIP: If there is a particular day you like, then I HIGHLY recommend putting that day on REPEAT. In fact, I repeat the same meals (especially breakfast, lunch, and snack) several days at a time, until I use up all the food for those meals, and then I move on to another day for breakfast, lunch, and snack. I always rotate my dinners though.

So start with this one: DAY 1, and eat the same food for the rest of the week! Then, tell me how you feel. I’d love to hear from you.

Day 1 Full Day of Eating on 1200 calories

In my 30 day meal plan, I have a full day of instructions for all 30 days, like the one below. That’s 120 meals and recipes with calories and macros for each meal, and for each day!

jpg day 1 for 1200 calorie meal plan cropped

30-Day Meal Plan for Weight Loss: 1200 Calories a Day

Included in my 30 day meal plan is this calendar of the FULL 30 days of 1200 calories each day. If you see a meal you want the recipe for, you’ll want the full meal plan! Print this page of the plan, and put it on your fridge!

30 days of 1200 calorie meals!

Everything that comes with this Low Calorie Diet Plan

OK- Here’s EVERYTHING you’ll get with this 1200 calorie meal plan:

  1. 30 days of 1200 calorie meals
  2. Over 100 grams of protein each day.
  3. Grocery list for each week with links to my favorite low calorie brands.
  4. My 12 mindset hacks that helped me to stay motivated, consistent, and stick with it long enough to see results!
  5. My workout plan for cardio and strength training.
  6. Links to the supplements I take, as well as the gadgets, and products I use on a regular basis.
  7. Worksheets with a weight tracker, habit tracker, and some blank recipe pages and shopping lists.
  8. And of course- email support! Message me any day, any time! I always reply.

I hope that this 1200 calorie meal plan is helpful for you! Let me know which of the meals were your favorite!

1200 Calorie Diet Plan for Weight Loss FAQs

How much weight will I lose if I eat 1200 calories a day?

– The amount of weight you can lose eating 1200 calories depends on your current caloric intake. If you are currently maintaining your weight at 2000 calories, you could lose a pound of fat every 4 days. You can lose even more weight off the scale if you are also losing water due to an increase of water consumption, or a decrease in sodium or carbs.
– Most people however will lose around 2 lbs per week consuming 1200 calories.

How long will it take to lose 30 pounds on a 1200 calorie diet?

To lose 30 lbs, you would need to create a calorie deficit of 105,000 calories. If you are currently maintaining weight at 1700 calories, and you reduce your intake by 500 calories per day to 1200 calories, it would take 210 days to lose 30 lbs, or 7 months. If you are currently eating 2000 calories, it would take 131 days or 4 ½ months.

Why am I not losing weight while eating 1200 calories a day?

There are two main reasons you aren’t losing weight on a 1200 calorie diet. You are either not in a calorie deficit, or you aren’t being patient enough. It takes time to lose weight, but you also have to learn through tracking if you are in a deficit at all.

Will I lose weight eating 1200 calories a day without exercise?

Yes, you can lose weight on a 1200 calorie diet without exercise, however, you might also be losing muscle and lean tissue. Including exercise in your routine will help you maintain lean muscle mass, while simultaneously reducing fat.

1200 calorie 30 day meal plan


30 day 1200 calorie meal plan pin

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  1. Hello, I don’t know how many calories I eat currently. Is there a way to figure out from your current weight how many calories you need in order to lose weight?

  2. Thank you for this meal plan! This is such an easy meal plan since his is the food I typically eat anyways and there isn’t a ton cooking or ingredients that you wouldn’t normally keep around the house. I am really grateful for the shopping list and the fact that these recipes are the proper amount of food for one or two servings!

  3. I just bought the bundle. I downloaded the 1200 calorie but am unable to find the 1500 calorie now to download.

  4. My husband and I LOVE this meal plan. We’ve been doing it on repeat for several months. Wish you had another 30 day that we could rotate with it. I know you have the recipes but it’s so nice to have it all planned out day to day with grocery lists and all. 😆 SO EASY, so convenient, and delicious filling meals.

  5. Hello,

    I am new and thinking of purchasing this meal plan, but before I do, I wanted to see if you calculated the carbs? If you have any other 30 day meal plan that’s 1,200, high protein, low carb, low fat, I would really be interested in purchasing. Thank you!

      1. Hello!
        I am a 55 year old woman, 5 ft1/2 in. I’m constantly struggling with my weight! I have an athletic frame so I always feel thicker since I’m short.My heaviest is about 120. I can usually get down to 115 but going below that is usually starvation and 5 miles of power walking 7 days a week! Would love to be 105 and be able to stay there and still enjoy food! But I’m losing hope.

        1. Hi Dina!I feel like I’m in the same boat as you. At our height, unfortunately, we don’t need a lot of calories to thrive.  Have you tried sticking to a low calorie diet (1200, but really filling up on fruit and veggies so it DOESN’T feel like you’re starving?  I found that my true calories, even if I’m aiming for 1200 is closer to 1500-1600 if I counted all the veggies, condiments, etc. And yet, because those extra calories are high in fiber, I can still lose weight.
          Don’t lose hope!!! You got this if you want to see what it feels like to be 105. I’ll add too, I found it easier to stay at 105 with more food. It’s just hard to GET there!

  6. If I start eating at noon. Do I have to eat the 3 meals and a snack within my eating window. What if I’m not hungry?
    Is it possible I’m not reaching my goals because I’m not eating enough calories? I maintain my weight, but only loose weight when I fast.

    1. YEs, if you start eating at noon, I would still fit in 4 meals in your eating window, spaced out throughout the window.
      It’s rare that you wouldn’t reach your goal by undereating. But I would take a look at the quality of foods you are eating. It might be your current diet is inflammatory and causing water retention.

    1. Thanks for reaching out! It would definitely depend on the recommendations from your physician or personal dietitian. I’m not legally licensed or qualified to give advice on chronic diseases.

      But, I personally believe low calorie inherently IS helpful for diabetes. This plan is also low in sugar and most days are under 100 grams of carbs and over 125 grams of protein!

  7. Hello!

    Please advise the total amount of fiber that is contained in the 30 day plan. Thanks.

      1. Thank you! I appreciate the nutritional help. You have saved me a lot of time, which is paramount considering my extremely busy schedule.

        1. Hi! I am new to macros and thinking about trying your meal plan. How do you feel about fasting? I tend to fast until around 1-2pm due to my work schedule. I also love tea or coffee and mct oil as my start after a lot of water. How do you feel about skipping breakfast?

          Also, i don’t eat meat often and am wondering if you have a vegetarian plan? I also have a hard time eating eggs and abs am wondering what type of breakfast swap out I could do. Thanks!!!

          1. I don’t have a vegetarian plan yet. I’ve tried a few times to make one, but I have never finished it!
            BUT, I’m a HUGE fan of fasting!  If you can delay breakfast till 1 or 2, I’m all on board with that.  I think it makes it easier to stick with your calories and macros when you have a shorter eating window.

  8. Please make a vegetarian/ vegan plan!! It is a struggle to get 110 grams of protein on a 1200 calorie daily intake.

  9. Do you need to exercise to see effects with this plan? Changing my eating habits and adding vigorous exercise to my day may be too much at once.

  10. Hi, I’m not here to criticize or anything. But will this help me lose weight because I noticed a lot of sweets. I don’t know better. I just need assurance.

  11. I don’t eat meat or tuna , fish .
    What would you use as a substitute for those in your meal plan ?
    I want to be sure I can use it before I purchase.
    Thanks much .

    1. Hi! thanks for your question.  this would be a struggle to follow without meat. I do use it a lot to get the protein.  I am however trying to build a vegetarian plan, but it’s not ready yet. Sorry!!

    1. Hi!
      I’m considering trying your program. However I am Canadian. Will it be a problem recieving this plan?

  12. Why do I have my home address into your site to get your meal plan? I do not see any correlation between the two.
    Thank you,

  13. Do you offer substitution suggestions? Example, I’m not a big fan of avocado, feta, or sweet potatoes, in my search for a healthy meal plan these items are used often.

    1. Hi Kim, I don’t have subs for those things in the meal plan. But for the cheese, I would use any cheese. For avocado, I would leave it out, and then add a tablespoon of fat somewhere else, like a salad dressing for dinner.
      Do you like regular potatoes?

  14. I thought I just bought the 30 day, 1200 calories meal plan. But I can’t find it to print. Can you help?

      1. Is the 30 day meal plan, The same as the free seven day meal plan as far as calories, protein, carbs, fats? I really like the protein/carb/fat ratio on the seven day meal plan

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