Looking for a well-balanced and easy to carry out 1200 calorie meal plan for a month? Well then, you have come to the right place. Start today and achieve all of your weight loss goals.
This 1200 calorie meal plan for a month is quite simple and will only set you up for success. In fact, this 1200 calorie meal plan for a month will help you lose a minimum of eight pounds.
What Is A 1200 Calorie Meal Plan For A Month
A 1200 calorie meal plan for a month, as the name suggests, is when you consume 1200 calories per day. It lasts for a span of 30 days. In fact, 1200 calories is a level at which a majority of the population loses between one to two pounds.
So, with each progressing week, you can lose between one to two pounds. The best part is that this 1200 calorie meal plan for a month balances well. It also contains enough proteins and fibers, which will help you in feeling full.
This will inadvertently allow you to cut several calories out. So, not only will you lose weight, but you will also feel satisfied with the amount of food you eat.
Week 1 And 2
For this 1200 calorie meal plan for a month, you can easily interchange the meals throughout the weeks. To make the meal prep easier, you can cook the entire week’s quantity in one go.
Breakfast
For this 1200 calorie meal plan for a month, should have a calorie level that falls between 260 to 285. You can even choose breakfast meals, such as avocado egg toast and overnight oats with blueberries and bananas.
You can even have Peanut Butter-Banana Cinnamon Toast and raspberries with non-fat Greek yogurt, sliced almonds, and honey. All of these breakfast dishes have calorie levels that will help you start off the day well.
Morning Snack
When limiting the calorie intake in meals, it is important to have small snacks throughout the day. In fact, this 1200 calorie meal plan for a month has one morning snack and one evening snack.
It is important to make sure that your morning snack should not contain more than 106 calories. So, with an avocado toast, make sure to have a snack like a medium-sized orange. You can also follow up on the oats with Apple Cider Vinegar Tonic. For a lighter snack, you can even choose to only have a single kiwi.
Lunch
The lunch in the first week of this 1200 calorie meal plan for a month mainly includes soups. For lunch, it is important that you make sure that the calorie level is between 317 and 400 calories. There are several options that you can choose from, such as butternut squash soup.
You can even top it off with avocados and chickpeas for the extra nutrients. Apart from that, you can also have a serving of vegetable soup that has been slow-cooked. Pair that with a slice of an everything bagel and avocado toast.
For something healthier, you can also choose to have a green salad with beets and edamame. For some fiber intake, you can also have a sandwich with vegetables and hummus.
Evening Snack
As mentioned before, each week of this 1200 calorie meal plan for a month comes with a small evening snack. So, for this plan, the evening plan should be light, and between 42 to 100 calories.
There are several options that you can choose from. For an evening snack worth 100 calories, you can have a half-cup of edamame with some sea salt. For a light evening snack worth 42 calories, have a medium-sized kiwi. Double that if your dinner meal doesn’t have enough calories to hit 1200 calories. For something in the middle, choose a medium-sized orange.
Dinner
Throughout this 1200 calorie meal plan for a month, dinner is the most important meal and the one with the most calories. There are several different options that you can choose from for your first week’s dinner. For a dinner worth 450 calories, have three-fourth of a cup’s worth of Cauliflower rice.
Then, pair that with asparagus and salmon poached with citrus. For 470 calories, you can choose to have vegan chickpeas with a coconut curry base. Worth, 430 calories, you can have chicken with zucchini pesto noodles.
For something in the middle like 464 calories, you can have spicy jerk shrimp. Pair that with a half cup of brown rice and you’ve got a great dish. If you want to switch it up, you can also have broiled mango and salmon tacos with pineapple salsa, which is worth 422 calories.
Week 3 And 4
By the time you’re done with the first week of this 1200 calorie meal plan for a month, you will have already lost around 2 pounds. In fact, this will also make you feel motivated for week two.
Breakfast
While the calorie levels of the second week should be the same as the first week, there’s no reason why you can’t switch up the meals. This second week’s breakfast has a whole other variety of meals that taste great and will help you lose weight.
For a breakfast worth 248 calories, have one cup of herbal chamomile tea. Pair that with 2 pieces of muffin-tin quiches with potato and smoked cheddar.
You can even swap out the tea for a medium-sized orange if you’re in the mood. Apart from that, you can even have two pancakes with blueberries and pecans. Top it with two tablespoons of blueberries and 1 teaspoon of honey mixed into two tablespoons of non-fat Greek yogurt.
This breakfast meal is sure to keep you energetic throughout the day and is worth 299 calories. For this entire week, you can have these two dishes alternatively. You can even have the previous week’s blueberry topped with almonds and greek yogurt breakfast.
Morning Snack
In the second week’s morning snack’s calorie levels should be around 40 calories. However, with breakfast only worth 299 calories, you can have a morning snack that goes up to 95 calories. More specifically, you can have one medium-sized apple or one cup of blueberries.
You can even pair that with one cup of herbal chamomile tea. Apart from that, you can have one cup of blueberries, which contains 84 calories. For a morning snack worth just 11 calories, you can choose to only have the cup of herbal chamomile tea. For something more solid, but worth just 42 calories, you can have a half cup of blueberries.
Don’t worry, you can even opt for other fruits in this diet, such as plums. Pair two medium-sized plums with one cup of green tea for a morning snack worth just 61 calories. Take out one plum if you’re worried that you’ll go above 1200 calories by the end of the day. In fact, if you want essentially no calories and something that will hydrate you, have one cup of green tea.
Lunch
Just like this week’s breakfast, this week’s lunch meals will also all be switched out with new ones. So, during this 1200 calorie meal plan for a month, you will not only lose weight but will also learn a plethora of new recipes. For lunch worth, 345 calories, have one single serving of apple wraps with curried chicken.
Pair that with a medium-sized pair. You can also have one cup of slow-cooked butternut squash soup. To make it into a satisfying meal, pair it with two and a half cups of kale salad. You can even add beets and wild rice into it.
The best part is that this lunch dish is only worth 325 calories. Although, if you are someone who does not like kale, then there is no need to fret. You can easily swap that out for three tablespoons of hummus and five seeded crackers.
For something lower on the calorie scale, have one serving of a black bean-based salad. It will only be worth 322 calories. Apart from that, you can choose to have a veggie wrap made of whole wheat. This lunch dish will only be worth 345 calories.
Evening Snack
This week’s evening snacks can be more sizeable than the morning snacks. So, the calorie count can easily go up to 130 calories. For a snack of this calorie level, you can have raspberries topped with non-fat Greek yogurt.
Mainly alternate between this snack and one that includes edamame topped with sea salt. If you do not want to have something of this calorie level in the evening snack, you can simply have a cup of herbal tea. To switch things up, you can also have a medium-sized apple, which is worth 95 calories.
Dinner
This week, too, includes dinner dishes that will help you bring your daily calorie intake to 1200 calories. All in all, these dinner dishes will be quite significantly sized and satisfying. For a dinner worth 482 calories, have five cups of chickpea salad with Indian-spiced cauliflower.
Apart from that, you can also have Pasta e Fagioli soup, which has been slow-cooked. To bring your calorie level up to 1200, have two servings of this soup. For dinner worth 495 calories, you can have fish tacos. However, make sure to oven fry these tacos instead of deep-frying them.
For something unique, you can pair almonds with tangy broccoli and spinach with garlic-lime pork. This dish has around 416 calories. Lastly, if you’re in the mood for something simple yet classic, you can roast fish with some vegetables and make a dish worth 420 calories.
Last Week
This is the last week of this 1200 calorie meal plan for a month and essentially the final stretch. By this time, you will have around 6 to 7 pounds. So, this week will help you in achieving that weight loss goal. By this week, you will have great practice in prepping all of the above-mentioned meals.
In fact, this is the week in which you get to eat according to what you want. Not so fast, though. You can’t just eat everything that your height desires. What this means is that you can pick and choose your favorite meals and snacks. You can even mix and match and eat what you want.
However, it is important to make sure that by the end of the day, your calorie count always reaches 1200 calories. Since this is a 1200 calorie meal plan for a month, each day’s calorie count must always reach 1200 calories. In fact, there is no harm in even consuming around 1220 or 1230 calories in a day.
Conclusion
Since most of the dishes in this 1200 calorie meal plan for a month are alternated between, this diet regime is economical. So, you’ll lose weight and save up some money.
That is not all, by the time you reach the last two weeks, you will already be a professional at prepping the meals. This 1200 calorie meal plan for a month also utilizes the trick that if you eat the same things, your body is able to lose weight.
So, this meal plan is not just something that looks good on paper but is also incredibly efficient. It is also perfect for those who love preparing healthy meals for themselves and for others. Your body is a temple after all. The best part is that, unlike other intense diet regimes, this one is incredibly balanced.
So, you will be in taking all of those nutrients that your body requires and needs. So, there will be no skipping out of fibers, carbohydrates, and fats while you’re on this diet. All in all, this is a great 1200 calorie meal plan for a month that can help anyone reach their weight loss goals.
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Reference
Jeremy Park, the founder of jeremylife.com, is a love and relationships expert. With a journalism degree and years of exploration, he offers valuable insights to help you live your best love life. His mission is to make the journey enjoyable and effortless.
