1200 Calorie Meal Plan: A Day in the Life

A question I get all the time when I mention my calorie goals (I eat between 1200 and 1310 calories per day per MyFitnessPal) is “How on Earth can you eat only 1200 calories?!?!? Aren’t you starving all the time?!”

They never seem to believe me when I say that I am not only full on 1200 calories, but I LOVE the food I am eating. So I have put together a little “Day in the Life” snapshot of everything I ate today, which weighed in right at 1200 calories. Think of it as a 1200 calorie meal plan.

Obviously I don’t eat exactly these things every day, but it’s a good snapshot of how fulfilling healthy foods can be.


Salsa Verde Omelette IngredientsSalsa Verde Omelette


I’ve posted this protein-packed, healthy breakfast recipe before, but it remains one of my breakfast favorites.


  • 9 tbsp Liquid Egg Whites (75)
  • 1 ounce Deli Turkey Breast (50)
  • 2 tbsp Salsa Verde (10)
  • 1 wedge The Laughing Cow Queso Chipotle Cheese (35)
  • 1 second spray of PAM original cooking spray (7)

Spray cooking spray in small pan. Pour egg whites in, making a flat circle. Fully cook egg into a flat patty. Set aside. Heat other ingredients in pan for a minute, mixing everything. When cheese wedge is melted, it is done. Put inside egg.

Total Breakfast Calories: 152




Wrap IngredientsHealthy Lunch

The basic idea is a low calorie wrap with a side of apple and cheese cubes. The wrap is super crunchy and delicious and the apple is hella refreshing. I love the salty cheese with the sweet apple.


  • 1 Tumaros garden vegetable tortilla (60)
  • 1 wedge The Laughing Cow light swiss cheese (35)
  • 2 oz. Deli Turkey (50)
  • 1.8 oz. stringless sugar snap peas (21)
  • 1 dill pickle spear, sliced lengthwise

1 miniature fuji apple (80)
7 cubes Colby Jack Cheese (110)

Spread cheese wedge on tortilla. Lay out turkey. Make a line of snap peas and lay pickle in the center.

Total Lunch Calories: 361



Low Calorie Dinner - Steak, Veggies, Fingerling Potatoes

Are you a meat and potatoes kind of person? This is the supper for you! Now, this supper is heavier in calories than my other meals. That’s just usually how I roll.


  • Two pieces (~4 oz… mine was 3.8 oz…) steak – eye of round cut thin (171)
  • 2 tbsp teriyaki sauce (30)
  • 2 tbsp light soy sauce (20)
  • 3 tbsp water (0)
  • 1 second spray of PAM original cooking spray (7)

Marinade steak overnight in teriyaki, soy, and water. Use PAM to pan fry the steaks. With the eye of round cut, it literally takes seconds to get a good sear on the steak. Be careful not to overcook!

  • 6 miniature potatoes (The Little Potato Company: Zesty Italian) (90)
  • 1 wedge The Laughing Cow Mozarella Sun-Dried Tomato Cheese (35)
  • 1 second spray of PAM original cooking spray (7)

Microwave potatoes, slice in half, divide cheese wedge among them as topping.

  • 1 cup Mixed Veggies, Frozen (90)
  • 1/2 cup Chicken Broth (5)
  • 1/4 cup crumbled feta cheese (70)

Mix all ingredients together and either microwave, steam or cook in a rice cooker.

Total Dinner Calories: 525



Low Calorie Dessert - Baked Apples

Simple, small plate desserts. Why not end the day with something sweet? These spiced, baked apples will put your favorite dessert to shame.


  • 1 miniature fuji apple (80)
  • 1 tsp light brown sugar (15)
  • 1 tbsp fresh grated cinnamon (18)
  • 1/2 tsp fresh ground nutmeg (6)
  • a pinch cayenne pepper (4)
  • 2 tbsp Original Cool Whip, Frozen (25)
  • 1 tsp oat flour (22)
  • 1 second spray of PAM original cooking spray (7)

Mix all spices, brown sugar, and flour together. Slice apples thin. Roll apples in spices. Dump Additional mixture on top. Bake 20 minutes in 350 degree oven.

Top with frozen Cool Whip

Total Dessert Calories: 168


Total daily calories: 1206

*Please note that actual calories will likely be slightly less, as you will probably not consume all of the marinade.*


1 comment

add comment
Dob (3 years ago)

This daily meal plan looks tasty. It also seems easy to scale up to 1500 / 1800 Calories

Are the only carbs the potatoes and apples? Pretty good carbs. This seems like a keto dieter could sub the apples and potatoes and make this keto.

Leave Comment