4 meals

1200-calorie meal plan

Daily menu with portions and macros

An example of a small calorie menu: milk oatmeal in the morning, chicken with buckwheat for lunch, a cottage cheese snack and fish with vegetables in the evening. Oil and additives are included in the calculation, and servings are indicated in grams.

kkal.ai Editorial Team · September 29, 2026 · Educational example, no medical review

Estimated daily totals

Calories: 1,198 kcal
Protein: 99.2 g
Carbs: 137.2 g
Fat: 29.4 g

Target: 1,200 kcal

Values are approximate: the composition of specific products and the method of preparation change the result. Water, tea and coffee without additives are not included in the calculation.

All portions serve one person. Weigh grains and meat after cooking, and oats before cooking. Each ingredient below states how to weigh it. The listed oil is included in the totals.

Breakfast

258 kcal

Oatmeal with milk and strawberries

Protein 10.4 g fats 6.9 g carbohydrates 39.6 g

Oat flakes, dry40 g≈ 148 kcal
Milk 2.5%150 g≈ 78 kcal
Strawberries, fresh or frozen, without sugar100 g≈ 32 kcal

How to cook. Boil the flakes in milk and water until the desired thickness, add strawberries. Weigh the cereal before cooking.

Lunch

395 kcal

Chicken with buckwheat and salad

Protein 38.5 g fats 10.4 g carbohydrates 37.1 g

Chicken breast, cooked without skin100 g≈ 165 kcal
Buckwheat, boiled130 g≈ 143 kcal
Tomatoes, fresh150 g≈ 27 kcal
Cucumbers, fresh100 g≈ 15 kcal
Olive or sunflower oil5 g≈ 45 kcal

How to cook. Weigh the finished chicken and buckwheat. Chop vegetables, measure oil for dressing.

Snack

199 kcal

Cottage cheese with apple

Protein 17.5 g fats 5.3 g carbohydrates 22.5 g

Cottage cheese 5%100 g≈ 121 kcal
Apple, edible part150 g≈ 78 kcal

How to cook. Slice the apple and serve with cottage cheese without additional sweeteners.

Dinner

346 kcal

Cod with potatoes and broccoli

Protein 32.8 g fats 6.8 g carbohydrates 38 g

Cod, ready130 g≈ 117 kcal
Potatoes, boiled160 g≈ 131 kcal
Broccoli cooked without oil150 g≈ 53 kcal
Olive or sunflower oil5 g≈ 45 kcal

How to cook. Steam or bake fish and broccoli. Add boiled potatoes and measured oil.

How to customize this menu

Count extras, too

In this menu, 10 g of oil are distributed between lunch and dinner. Additional sauces, milk in coffee and sugar change the outcome; they must be counted separately.

Do not reduce portions further

If you experience constant hunger, weakness or dizziness on such a diet, do not try to maintain the figure at any cost: review your diet with a specialist.

Daily shopping list

Duplicate ingredients are combined. These are the total weights of portions in the specified form, and not the weight of raw purchases: for ready-made cereals and meat, a different amount of the original product will be required. Consider the skin, bones, canned liquid and package size.

Cereals and bread

Oat flakes, dry40 g
Buckwheat, boiled130 g

Protein products

Milk 2.5%150 g
Chicken breast, cooked without skin100 g
Cottage cheese 5%100 g
Cod, ready130 g

Vegetables and fruits

Strawberries, fresh or frozen, without sugar100 g
Tomatoes, fresh150 g
Cucumbers, fresh100 g
Apple, edible part150 g
Potatoes, boiled160 g
Broccoli cooked without oil150 g

Oils and nuts

Olive or sunflower oil10 g

Frequently asked questions

Is the 1200 calorie diet suitable for all women?

No. Needs depend not only on gender, but also on age, height, body weight, activity and health status. The name of the menu itself does not make it right for you.

Is it possible to replace cod with chicken?

It’s possible, but the same weight will give a different calorie content: in the reference book for this menu, 100 g of cod is about 90 kcal, and 100 g of cooked chicken breast is about 165 kcal. Recalculate the portion and daily total.

How are calories and macros calculated?

For each ingredient, the reference value per 100 g is multiplied by the serving weight and divided by 100. The totals of meals are added up for the day. Calories are rounded to whole, macros - to tenths of a gram; The sum of the rounded values of individual ingredients may differ slightly from the total of the dish.

Below is the editorial guide used in this example. These are approximate values for typical products, without reference to brand or laboratory analysis. Calorie content is taken as a separate indicator and, due to fiber and rounding, may differ from the conversion using the formula 4/9/4. Use the label for your products.

Show values per 100 g products

Reference calories and macros per 100 g
Product	kcal	P, g	F, g	C, g
Oat flakes, dry	370	13	7	62
Milk 2.5%	52	3	2.5	4.7
Strawberries, fresh or frozen, without sugar	32	0.7	0.3	7.7
Chicken breast, cooked without skin	165	31	3.6	0
Buckwheat, boiled	110	4.2	1.1	21.3
Tomatoes, fresh	18	0.9	0.2	3.9
Cucumbers, fresh	15	0.7	0.1	3.6
Olive or sunflower oil	900	0	100	0
Cottage cheese 5%	121	17	5	1.8
Apple, edible part	52	0.3	0.2	13.8
Cod, ready	90	20	0.8	0
Potatoes, boiled	82	2	0.1	17
Broccoli cooked without oil	35	2.4	0.4	7.2

Sources for self-checking

General recommendations for dietary diversity can be found in the WHO, an approach to individual calorie estimation in the NIDDK, and the composition of specific foods in FoodData Central. These sources do not constitute medical review or endorsement of this menu.

These menus are not intended for use without professional guidance by children, people who are pregnant or breastfeeding, or people with medical conditions or eating disorders. Calories and macros do not cover every nutritional need. Material Limitations.

All 15 menus

Breakfast without porridge

1,300 kcal/day

1300-calorie meal plan

Eggs with whole grain bread · Turkey with rice and broccoli · Yogurt with orange · Cottage cheese, vegetables and nuts

Calculated: 1,293 kcal

P 100.2 gC 137.8 gF 39.6 g

With fish and bulgur

1,400 kcal/day

1400-calorie meal plan

Yogurt with cereal and strawberries · Chicken with bulgur · Apple and almond · Salmon with potatoes and broccoli

Calculated: 1,389 kcal

P 102.6 gC 147.6 gF 44 g

Pasta for dinner

1,500 kcal/day

1500-calorie meal plan

Cottage cheese with banana and toast · Turkey with buckwheat and salad · Kefir and apple · Pasta with tuna and tomatoes

Calculated: 1,499 kcal

P 121.7 gC 179.1 gF 35.2 g