7-Day 1200 Calorie Meal Plan for Weight Loss

A 1200-calorie meal plan is often viewed as a cheat sheet for weight loss, but remember that weight loss is not a one-size-fits-all situation; 1200 calories is absolutely not the right fit for everyone. This 7-day meal plan is designed to help you stay on track while still enjoying variety, flavour, and balance. Whether you're following a short-term cut or curious about what 1200 calories looks like when done right, this guide can help you make informed choices.

Day 1

Total: Approx. 1200 calories

Breakfast:
Overnight oats made with almond milk, chia seeds, and blueberries (~300 cal)
Lunch:
My Muscle Chef Peri Peri Chicken with Roast Veg (~470 cal)Dinner:
Grilled white fish with steamed broccolini, carrot ribbons, and lemon olive oil dressing (~400 cal)
Snack:
Half a banana with a tablespoon of natural peanut butter (~100 cal)

Day 2

Total: Approx. 1200 calories

Breakfast:
Protein smoothie with unsweetened almond milk, spinach, frozen banana, and protein powder (~300 cal)
Lunch:
My Muscle Chef Spaghetti Bolognese (~462 cal)Dinner:
Stuffed capsicum with quinoa, black beans, corn, and herbs (~400 cal)
Snack:
1 boiled egg with sea salt (~100 cal)

Day 3

Total: Approx. 1200 calories

Breakfast:
My Muscle Chef Banana and Walnut Protein Muffin (~300 cal)Lunch:
Tuna salad with rocket, cucumber, cherry tomatoes, balsamic vinegar, and olive oil (~400 cal)
Dinner:
Zucchini noodles with tomato basil sauce and lean turkey mince (~400 cal)
Snack:
Small handful of almonds (~100 cal)

Day 4

Total: Approx. 1200 calories

Breakfast:
Greek yoghurt with raspberries and a sprinkle of flaxseed (~300 cal)
Lunch:
My Muscle Chef Thai Peanut Chicken Noodle Stir Fry – (low cal) (~373 cal)Dinner:
Stir-fried tofu with mixed vegetables and tamari sauce (~400 cal)
Snack:
1 boiled egg or 1 My Muscle Chef Choc Hazelnut Protein Ball – half (~100 cal)

Day 5

Total: Approx. 1200 calories

Breakfast:
Scrambled eggs with baby spinach and grilled mushrooms (~300 cal)
Lunch:
My Muscle Chef Chipotle Chicken (~416 cal)Dinner:
Homemade lentil soup with carrots and celery, served with a slice of rye toast (~400 cal)
Snack:
1 small mandarin or apple (~100 cal)

Day 6

Total: Approx. 1200 calories

Breakfast:
Avocado on rye toast with lemon juice and chilli flakes (~300 cal)
Lunch:
My Muscle Chef Thai Red Chicken Curry – half serve (~400 cal)Dinner:
Roasted cauliflower and chickpea salad with tahini dressing (~400 cal)
Snack:
Low-fat string cheese or 2 rice cakes (~100 cal)

Day 7

Total: Approx. 1200 calories

Breakfast:
Smoothie bowl with protein powder, berries, and chia seeds (~300 cal)
Lunch:
My Muscle Chef Asian Chicken Stir Fry - half serve (~400 cal)Dinner:
Eggplant lasagne with zucchini layers and lean beef mince (~400 cal)
Snack:
Dark chocolate square (~100 cal)

Staying Nourished on Low Calories

This plan includes a range of lean proteins, fibre-rich veggies, healthy fats, and complex carbs to help ensure you stay feeling full and energised. Aiming for around 20–30g of protein per main meal will help to preserve muscle and prevent spikes in hunger, especially when calories are low.

If you're considering a 1200-calorie plan, remember that it’s important to stay flexible and listen to your body. You may need more food on training days or when energy dips. And if you're constantly tired, moody, or ravenous, that’s your body’s way of saying it needs more fuel.

A 1200-calorie meal plan might support short-term weight loss for some, but it’s not a one-size-fits-all solution. Prioritising balance, nutrients, and sustainability is key to long-term success.

Whether you're exploring low-calorie options or simply want meal inspiration, My Muscle Chef offers you high-protein, portion-controlled meals that make it easier to stay on track with ease, no more overthinking it.