This 1,200 calorie meal plan gives you seven days of meals from our recipes: 1,198-1,221 kcal a day with 126 g of protein on average, over 4 meals. The totals are real numbers calculated from each recipe’s grams; the shopping list is below.
Day total1,201 kcal · 151 g protein · 81 g carbs · 34 g fat
Day total1,202 kcal · 139 g protein · 76 g carbs · 43 g fat
Day total1,198 kcal · 133 g protein · 95 g carbs · 32 g fat
Day total1,199 kcal · 128 g protein · 51 g carbs · 55 g fat
Day total1,221 kcal · 100 g protein · 134 g carbs · 34 g fat
Day total1,202 kcal · 132 g protein · 107 g carbs · 28 g fat
Day total1,216 kcal · 102 g protein · 93 g carbs · 55 g fat
For one person, every recipe of the week, merged and grouped.
Someone whose calorie calculator result for fat loss is around 1,200-1,300 kcal, typically small, older, sedentary women. High protein (at least 90 g) matters so that the weight lost is fat, not muscle.
Mostly small, sedentary women, and under professional supervision. It is too low for most adults; the calorie calculator gives your own target.
It depends on your deficit, not the number 1,200. Someone who needs 1,600 kcal and eats 400 less a day might lose roughly 0.3-0.4 kg of fat a week. We don’t promise results: body weight also swings day to day with water.
Not without professional supervision. Over longer periods, intake this low can lead to muscle loss and nutrient gaps.
In this plan, yes: every day has at least 90 g of protein because the recipes are high in protein.
The Fit Chef plans each week to your exact calorie and protein target from its recipes, with swaps and an automatic shopping list.