1,200 Calorie Meal Plan For Fat Loss (With Recipes)

Knowing you need to control your calories is the easy part. Knowing what to eat (and how to build meals that actually keep you full) is the hard part.

This guide makes it simple with mix-and-match breakfast, lunch, dinner, and snack options that land around a 1,200-calorie day. Pick the meals you like, repeat what’s easy, and adjust portions based on your needs.

Medical note: A 1,200-calorie diet is a low-calorie intake and is not appropriate for everyone. If you are pregnant, breastfeeding, under 18, have a medical condition, have a history of disordered eating, or are on medication that affects appetite or blood sugar, speak with a clinician first.

Quick Answer: How To Do A 1,200-Calorie Meal Plan Without Feeling Miserable

• Prioritize protein and fiber at each meal to stay full and preserve lean mass while dieting.
• Keep meals flexible: you do not need every meal to be the same calories day to day.
• Use “easy swaps” (extra egg whites, leaner protein, cauliflower rice, lower-cal wraps) to hit targets without rewriting your entire plan.
• If you feel run-down or ravenous, it may be too aggressive. Consider moving to 1,300-1,600 calories or consult a pro.

Key Takeaways

What to focus on	Why it matters	Easy examples
Protein (spread across the day)	Helps preserve lean mass and improves fullness while dieting	Chicken, fish, lean turkey, Greek yogurt, protein powder, egg whites
Fiber (daily, not perfect every meal)	Supports digestion and satiety	Berries, oats, beans, veggies, chia/flax, whole grains
Portion control and repeatable meals	Consistency beats “perfect” macros	Meal prep lunches, simple dinners, pre-planned snacks
Realistic flexibility	Reduces stress and improves adherence	250-400 calorie meals + 50-150 calorie snacks

Following A 1,200 Calorie Diet Plan

Following a meal plan doesn’t need to be complicated, as long as you have a plan and you prep. It’s a core part of any healthy weight loss program.

3 rules that make this easier:

• Pick “default meals” you can repeat (especially lunch).
• Pre-commit your snacks so you’re not freestyle guessing at 9pm.
• Track for 3-7 days, then adjust portions once you see what your real intake looks like.

Note: Calories and macros below are estimates. Brand choices and portion sizes can shift numbers more than people think.

Best Foods For Weight Loss

The best foods for weight loss are the ones you can stick to. A plan full of bland meals is harder to follow than one you actually look forward to.

That said, there are 3 food groups that consistently make dieting easier.

1. High-Protein Foods

• Helps preserve lean mass: Protein supports muscle repair and maintenance during a calorie deficit.¹
• Increases satiety: Higher-protein meals typically keep you fuller for longer.
• Higher thermic effect: Your body burns more calories digesting protein compared to fats and carbs.
• Practical target: Many active people do well in the range of roughly 1.6-2.2 g/kg/day (or about 0.7-1.0 g/lb/day), adjusted to goals, body size, and tolerance.³

2. High-Fiber Foods

• Improves digestion: Fiber supports regularity and gut health.²
• Promotes fullness: Fiber adds volume and slows digestion, which helps control appetite.²
• Stabilizes energy: Fiber can help reduce blood sugar spikes and the “crash and snack” cycle for some people.

3. Whole Foods

• Nutrient-dense: Fruits, vegetables, lean proteins, and whole grains deliver more nutrition per calorie.
• Lower calorie density: You can often eat larger portions for fewer calories.
• Fewer “easy overeats”: Whole foods usually mean fewer ultra-processed extras.

Food Prep Your Weight Loss Plan

Food prep means future-you doesn’t have to “figure it out” when you’re hungry. You just heat, assemble, and eat.

Use the strategy that matches the meal:

1) Prepare the meal

Cook a full recipe ahead of time, portion it out, and repeat it for a few days. This is the easiest way to stay consistent.

2) Prepare the ingredients

Some meals taste better fresh, or reheat poorly. Prep the ingredients (chop veggies, portion proteins, pre-mix seasoning) so dinner is basically “dump and cook.”

3) Know what you're going to eat beforehand

If you like cooking daily, you can still “meal prep” by planning your meals and groceries ahead of time. Decision fatigue is the real enemy here.

4) What to consider when prepping your meals

• Breakfast: Often just needs quick assembly (yogurt bowl, proats) or light prep (washed fruit, chopped veggies).
• Lunch: The best meal to prep. If lunch is locked in, your whole day is easier.
• Dinner: Prep at least ingredients. It cuts grocery chaos and last-minute takeout.

Do Meals Need To Be The Same Calories?

Nope.

Trying to hit every number perfectly can stress people out fast. Aim for consistency over time, not perfection every day.

In our opinion, the main numbers to keep an eye on are total calories and protein. If those are close, carbs and fats usually fall into place.

Easy example: add egg whites or extra lean chicken to raise protein without blowing up calories.

1,200 Calorie Meal Plan Options

Here’s how this is set up:

• Breakfast
• Lunch
• Dinner
• Snacks

Most meals land around 250-400 calories. Snacks range from 50-150 calories. Mix and match to build a day that fits your taste preferences.

Breakfast Options

Breakfast is where a lot of people accidentally go “all carbs, no brakes.” Cereal, muffins, pancakes. Not “bad,” just often low in protein.

Higher-protein breakfasts can make the rest of the day easier because you’re not chasing hunger by 10:30am.

These recipes push protein up without turning breakfast into a sad diet ritual.

Chicken Spinach Omelet Recipe

• Calories: 300-350 kcal
• Protein: 30-35 g
• Fat: 20-22 g
• Carbohydrates: 3-5 g

When we think of breakfast, a chicken omelet comes to mind. This recipe delivers a ton of protein plus the nutrients you want from eggs.

Ingredients (1 serving)

• 3 large eggs
• 1/4 cup cooked chicken (shredded or diced)
• 1/4 cup fresh spinach (roughly chopped)
• 1/4 cup shredded cheese (optional, cheddar or mozzarella)
• 1 tablespoon olive oil or butter
• Salt and pepper to taste
• Optional: diced onions, bell peppers, or herbs (such as parsley or basil) for extra flavor

Directions

• Shred or dice cooked chicken.
• Chop spinach (and any optional veggies).
• Crack 3 eggs into a bowl, add salt and pepper, and whisk until frothy.
• Heat olive oil or butter in a skillet over medium heat.
• Sauté spinach for 1-2 minutes until wilted.
• Add cooked chicken to the pan and heat for 1-2 minutes.
• Pour beaten eggs over the chicken and spinach mixture.
• Let cook undisturbed for 2-3 minutes until edges set.
• Sprinkle cheese on top of the eggs if desired.
• Allow cheese to melt and eggs to fully set.
• Fold the omelet in half and serve immediately. Optionally, garnish with herbs or hot sauce.

One Pan Egg And Veg

• Calories: 340 cal
• Fat: 10g
• Carbohydrates: 30g
• Protein: 18g

A solid weekend breakfast when you want something warm and hearty. If you want higher protein at similar calories, swap 1-2 whole eggs for 2-3 egg whites.

Ingredients (2 servings)

• 300g baby new potatoes, halved
• ½ tbsp rapeseed oil
• 1 knob of butter
• 1 courgette, cut into small chunks
• 1 yellow pepper, cut into small chunks
• 1 red pepper, cut into small chunks
• 2 spring onions, finely sliced
• 1 garlic clove, crushed
• 1 sprig thyme, leaves picked
• 4 eggs
• toast to serve

Protein Pancakes

• Calories: 161 cal
• Protein: 18g
• Fat: 3.4g
• Carbohydrates: 12g

Protein pancakes are a classic. They’re low-calorie but still deliver solid protein. Keep toppings simple (berries, a small amount of syrup) and you’re golden.

*You can make these in a waffle maker or a pan.

Ingredients (2 pancakes)

• ½ cup old-fashioned oats
• 1 large whole egg
• 1 large egg white
• ½ cup 0% Greek yogurt
• 1 scoop Vanilla Protein Powder
• ½ teaspoon baking powder
• 1 teaspoon zero-calorie all-natural sweetener (see recipe card)
• ½ teaspoon vanilla extract

Directions

• Preheat waffle maker, spray with olive oil.
• Blend oatmeal to flour consistency.
• Blend the remaining ingredients until smooth.
• Pour 1/3 cup mix onto waffle maker.
• Cook until done.
• Remove the waffle, repeat.
• Add toppings, and serve hot.
• Optional: toast for crispiness.

Overnight Oatmeal with Protein (Proats)

• Calories: 350-450 kcal
• Protein: 20-30 g
• Fat: 12-18 g
• Carbohydrates: 30-40 g

Overnight oats with protein powder (proats) is one of the easiest “set it and forget it” breakfasts. Scale calories up or down by adjusting nut butter, milk choice, and toppings.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk (almond, cow's milk, or any preferred milk)
• 1/2 cup Greek yogurt (or a non-dairy alternative)
• 1 scoop protein powder (vanilla or your preferred flavor)
• 1 tablespoon chia seeds (optional, for added fiber and omega-3s)
• 1/2 teaspoon cinnamon (optional, for flavor)
• 1 tablespoon nut butter (optional for extra protein and flavor)
• 1 teaspoon sweetener (optional)
• Toppings (optional): fresh fruit, nuts, seeds, granola, or dried fruit

Directions:

• Add oats, milk, yogurt, and protein powder into a jar or container.
• Stir in chia seeds, cinnamon, and nut butter (if using).
• Add sweetener (if using), and mix well.
• Cover and refrigerate overnight (or at least 4 hours).
• The next morning, stir and adjust consistency with additional milk if needed.
• Top with fruit, nuts, seeds, granola, or dried fruit.

High Protein Yogurt Bowl

• Calories: 170 calories
• Protein: 26g
• Fat: 1g
• Carbohydrates: 13g

Quickest win: 1 cup non-fat Greek yogurt + about half a scoop of protein. Eat as-is or add berries, chia/flax, or a little granola.

• Mixed berries
• Oatmeal
• Granola
• Flax seed/chia seed
• Nut butter
• Crushed nuts
• Coconut flakes

This can also work as a snack.

Lunch Options

Low-calorie lunches work best when they’re simple, high-protein, and easy to repeat.

Chicken, Tomato and Avocado

• Calories: 347
• Protein: 31g
• Fat: 12g
• Carbs: 28g

Quick, under 350 calories, and it doesn’t taste like diet food. High-quality protein from chicken plus healthy fats from avocado.

Also: you can split it into two smaller snacks if that fits your day better.

Ingredients (1 serving)

• 2 slices multigrain bread
• ¼ ripe avocado
• 3 oz cooked boneless, skinless chicken breast, sliced
• 2 slices tomato

Directions:

• Toast the bread slices.
• Mash the avocado and spread it on one slice of toast.
• Top with chicken, tomato, and the second slice of toast.

Chicken Burrito Bowl

• Calories: 399 cal
• Protein: 35g
• Fat: 7g
• Carbohydrates: 48g

These land around 400 calories. If you want to lower calories, swap rice for cauliflower rice.

Ingredients (4 servings)

• Rice:
  • 1 cup uncooked rice
  • 2 cups water
  • Juice of 1 lime
  • 2 tablespoons chopped cilantro
• Chicken:
  • Olive oil spray
  • 2 boneless skinless chicken breasts cut into cubes
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ cup frozen corn
• Other Components:
  • 1 15-ounce can of black beans, drained and rinsed
  • 1 cup Homemade Pico De Gallo
  • 1 cup chopped romaine lettuce
  • ½ cup shredded Mexican cheese blend or cheddar
• Optional Toppings:
  • Sliced Avocado
  • Homemade Guacamole
  • Blended Salsa
  • Chopped Cilantro
  • Lime Juice
  • Chopped Jalapeños
  • Greek Yogurt (in place of sour cream)

Instructions

• Combine rice and water in a small saucepan.
• Cover and bring to a low boil over medium-high heat.
• Reduce heat to low and simmer until water is absorbed.
• Fluff rice with a fork.
• Add lime juice and cilantro, and mix well.
• Cover and set aside.
• Heat a large skillet over medium heat and spray with olive oil.
• Add chicken, season with salt and pepper.
• Cook chicken for 5 minutes.
• Add the frozen corn to the skillet.
• Cook for 10 more minutes, until chicken is cooked through.
• Serve!

Baked Fish And Avocado Taco

• Calories: 296
• Fat: 13g
• Carbohydrates: 29g
• Protein: 19g

Great for a fresh weekend lunch. Reheating tacos can be finicky, so this is a “make and eat” kind of meal.

Ingredients (4 servings)

• 1 tablespoon avocado oil
• 2 teaspoons no-salt-added Mexican-style seasoning blend
• ½ teaspoon salt
• 1 pound flaky white fish fillets (cod, haddock, mahi mahi), cut into 8 or 16 pieces
• 1 avocado, cut into 16 slices
• ½ cup pico de gallo
• 8 corn tortillas, warmed

Directions

• Preheat oven to 400 degrees F.
• Coat a large rimmed baking sheet with cooking spray.
• Stir oil, seasoning blend, and salt together in a medium bowl.
• Add fish and toss to coat.
• Transfer to the prepared baking sheet.
• Bake until the fish flakes easily, about 10 minutes, depending on thickness.
• To assemble tacos, place 1 or 2 pieces of fish, 2 slices of avocado, and 1 tablespoon of pico de gallo in each tortilla.

High-Protein Turkey Wraps

Calories and Macros

• Calories: 406
• Protein: 20g
• Fat: 22g
• Carbs: 32g

Ingredients

• 2 large flour tortillas 10"
• 4 ounces deli sliced turkey or leftover turkey
• 1 ½ cups shredded romaine lettuce or fresh spinach
• 4 slices tomato large
• 2 ounces cheddar cheese or Havarti, sliced
• ¼ cup honey mustard sauce store-bought or below

Directions

• Put it all together in a wrap! Easy!

Want lower calories: use a lower-calorie wrap. Want higher protein: add boiled egg slices.

One easy way to bring calories down is to use a low-calorie wrap or keto wrap.

Healthy Tuna Melt

• Calories: 382
• Protein: 34g
• Fat: 13g
• Carbs: 29g

Tuna is a classic, low-calorie lunch. To reduce calories, use a low-calorie wrap instead of bread.

Ingredients (2 servings)

• 1 (5-ounce) can no-salt-added water-packed tuna, drained
• 1 small celery stalk, chopped
• 2 tablespoons chopped jarred roasted red pepper
• 1 scallion, minced
• 3 tablespoons low-fat plain Greek yogurt
• 1 teaspoon Dijon mustard
• ¼ teaspoon ground pepper
• 4 teaspoons mayonnaise or softened butter
• 4 slices whole-grain bread
• 2 slices sharp Cheddar cheese

Directions

• Stir together tuna, celery, roasted red pepper, scallion, yogurt, mustard, and pepper in a bowl until blended.
• Spread 1 teaspoon of mayonnaise (or butter) on one side of each bread slice.
• Flip 2 slices, top with half the tuna mixture, a slice of cheese, and another slice of bread (mayonnaise-side up).
• Cook in a heated skillet over medium heat, turning once, for 3-5 minutes per side, until the cheese melts and the bread is golden.

Dinner Options

Dinner is where portions can quietly creep up. These meals are portion-controlled and high-protein, so you can finish the day satisfied without going overboard.

Chicken Lettuce Wraps

• Calories: 267 kcal
• Protein: 23.3g
• Fat: 15g
• Carbohydrates: 10.9g

These are light, filling, and great if you like ending the night without feeling stuffed.

Note: a serving is 2 wraps (¼ of the recipe). You can go up to 3 wraps for roughly 400 calories if needed.

Ingredients (4 servings / 8 wraps)

• For the Wraps:
  • Olive oil spray
  • 1 pound ground chicken
  • 1 yellow onion, chopped
  • ¼ cup chopped cashews
  • 2 green onions, sliced
  • 1 head butter lettuce
• For the Sauce:
  • 1 teaspoon fresh ginger, minced or grated
  • 3 garlic cloves, minced
  • ½ teaspoon miso paste
  • 2 tablespoons reduced-sodium soy sauce or Tamari
  • ½ tablespoon peanut butter
  • 1 teaspoon honey
  • 1 tablespoon rice wine vinegar
  • ½ teaspoon sesame oil
  • ¼ teaspoon red pepper flakes
  • ⅛ teaspoon pepper

Directions

1. Cook the Chicken and Onion:
   • Heat a large skillet over medium-high heat and spray with olive oil.
   • Add the ground chicken and cook for about 5 minutes, breaking it up with a spoon or spatula.
   • Add the chopped onion and continue cooking for another 5 minutes, until the chicken is cooked through and the onion is softened.
2. Prepare the Sauce:
   • While the chicken is cooking, combine all the sauce ingredients in a medium bowl and mix well.
3. Combine and Cook:
   • Pour the sauce over the chicken and onion mixture and stir well to combine.
   • Cook for about 5 more minutes or until the sauce has thickened and the chicken is fully cooked.
4. Add Cashews and Green Onions:
   • Stir in the chopped cashews.
   • Remove the skillet from the heat and top it with sliced green onions.
5. Assemble and Serve:
   • Separate the butter lettuce leaves.
   • Spoon the chicken mixture into the lettuce leaves and serve immediately.

Salmon And Veggies

• Calories: 190 kcal
• Protein: 26g
• Fat: 7g
• Carbohydrates: 8g

Light dinner, solid protein, and healthy fats. Nutrition can vary a lot by salmon cut and brand, so check the label.

Ingredients (4 servings)

• 12-16 oz salmon, cut into 4 fillets
• 1 zucchini
• 1 red bell pepper
• 1 yellow bell pepper
• 1 medium onion
• 1 teaspoon Italian seasoning
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt and pepper, to taste
• 1 tablespoon olive oil, divided
• 2-3 tablespoons fresh parsley, finely chopped
• 1 lemon, cut into wedges or slices

Instructions:

• Preheat oven to 400°F (200°C).
• Combine Italian seasoning, paprika, garlic powder, salt, and pepper in a small bowl.
• Cut zucchini, peppers, and onion into ½-inch cubes.
• Place vegetables on a baking sheet.
• Add half the spice mixture and ½ tablespoon olive oil to the vegetables; mix well.
• Spread vegetables evenly on the baking sheet and bake for 10 minutes.
• Remove the pan and create space for the salmon fillets.
• Rub the remaining spice mixture on the salmon fillets.
• Place salmon fillets among the vegetables.
• Drizzle the remaining olive oil on the salmon.
• Return the pan to the oven and bake for 5-8 minutes, or until salmon is cooked through.
• Garnish with fresh parsley and lemon slices.

Pan Seared Mushroom Steak Bites

• Calories: 348 cal
• Protein: 26g
• Fat: 25g
• Carbohydrates: 6g

Perfect if you prefer a lower-carb dinner. Steak + mushrooms is an elite combo.

Ingredients

• 1½ lb steak (sirloin, rump, NY strip, porterhouse, or ribeye), cut into cubes
• 1½ lb crimini mushrooms, halved
• ¼ cup olive oil, divided
• 4 garlic cloves, minced
• 1 tsp kosher salt
• 1 tsp smoked paprika
• ½ tsp garlic powder
• 1 tsp onion powder
• 1 tsp chili powder (optional)
• ½ tsp cayenne pepper (optional)

Instructions

• Toss steak with spices in a bowl.
• Sear steak in batches with olive oil for 2-3 minutes per side until crispy, then set aside.
• In the same skillet, cook mushrooms for 3-4 minutes, add garlic, and cook until fragrant.
• Return steak to the skillet, toss to combine, and heat through.
• Serve immediately.

Mediterranean Pork and Orzo

• Calories: 372
• Protein: 31g
• Fat: 11g
• Carbohydrates: 34g

Easy, flavorful, and portion-friendly. If you need to cut calories, reduce orzo or feta slightly.

Ingredients (6 servings)

• 1-1/2 pounds pork tenderloin
• 1 teaspoon coarsely ground pepper
• 2 tablespoons olive oil
• 3 quarts water
• 1-1/4 cups uncooked orzo pasta
• 1/4 teaspoon salt
• 1 package (6 ounces) fresh baby spinach
• 1 cup grape tomatoes, halved
• 3/4 cup crumbled feta cheese

Directions:

• Season the pork tenderloin with the coarsely ground pepper.
• In a large skillet, heat the olive oil over medium-high heat.
• Add the pork tenderloin and sear on all sides until browned (about 2-3 minutes per side).
• Lower the heat and cook the pork for an additional 12-15 minutes or until it reaches an internal temperature of 145°F (63°C). Let the pork rest for a few minutes before slicing it into medallions.
• While the pork is cooking, bring 3 quarts of water to a boil in a large pot.
• Add 1/4 teaspoon of salt and the uncooked orzo pasta.
• Cook the orzo according to the package instructions (usually 8-10 minutes), then drain and set aside.
• In the same skillet used for the pork, add a bit more olive oil if necessary.
• Add the fresh spinach and sauté it for 1-2 minutes until it wilts.
• Add the halved grape tomatoes and cook for an additional 2-3 minutes, just until they soften slightly.
• Toss the cooked orzo pasta into the skillet with the spinach and tomatoes. Mix everything together until well combined.
• Slice the pork tenderloin into medallions and arrange it on top of the orzo mixture.
• Sprinkle the crumbled feta cheese over the dish just before serving for a creamy, tangy finish.

Snack Options

Low-calorie snacks help you bridge time gaps and stay full. A common setup is 3 main meals plus 1-2 snacks that are higher in protein.

Greek Yogurt

• 110-160 calories

Greek yogurt is strained, thicker, and typically higher in protein than regular yogurt. Many brands offer 16+ grams of protein at 90-150 calories.

Better yet, it takes zero prep and is ready to eat.

Protein Shake

Protein shakes can help you hit protein with minimal calories. Many brands provide 20-25g protein at 110-140 calories before mixing liquid.

• Water: 0 calories
• Skim milk (1 cup): 85 calories
• Whole milk (1 cup): 140 calories
• Unsweetened almond milk (1 cup): 30 calories
• Sweetened almond milk (1 cup): 90 calories
• Oat milk (1 cup): 120 calories

Easy compromise: go 50/50 with water and your preferred milk to keep calories reasonable.

Optional trick: casein protein is thicker and slower-digesting than whey, which some people find more filling at night.

Hummus w/ Vegetable Sticks

Hummus and veggie sticks is an easy way to snack with volume. The main “watch item” is the hummus portion.

• 1 medium carrot or 5 baby carrots: 25 kcal
• 1 celery stick: 8 cals

Hummus can be calorie-dense, but there are lower-calorie versions that may deliver around 45 calories per serving.

Tomato w/ Mozzarella Caprese

• 100-140 per serving

Simple, satisfying, and doesn’t feel like a “diet snack.” Keep it portioned and it fits easily.

• Tomato: Medium (22 calories), Large (35 calories)
• Mozzarella cheese: 70-75 calories (part-skim)

7-Day Meal Plan Template

Now that you have the meals, here’s the process:

1) Decide how you will meal prep. Are you making a new dish for every meal, or repeating a couple go-to recipes?

2) Decide how many times you want to eat: 3 meals, or 3 meals plus 1-2 snacks?

That creates combinations like:

• 3 meals of ~400 calories
• 4 meals of ~300 calories
• 3 meals of ~300 calories + 2 snacks of ~150 calories
• 2 meals of ~400 calories + 2 smaller meals/snacks of ~200 calories

The meals won’t always add up perfectly. You’re aiming for a weekly average you can stick to.

Sample Day

• Breakfast: Chicken, Spinach, and egg omelet @ 300 calories
• Lunch: Healthy Tuna Melt (or wrap version) @ ~325 calories
• Snack 1: Greek Yogurt Protein Bowl w/ Mixed Berries @ 250 calories
• Dinner: Salmon And Veggies @ 190 calories
• Snack 2: Tomato Caprese @ 140 calories
• Total Calories: ~1,205 calories

Same idea if you swap meals. If dinner is higher (example: Mediterranean Pork and Orzo), reduce a snack portion or adjust toppings earlier in the day.

Do not stress about hitting the exact number daily.

Easy Tip

If you want this to feel automatic, make 1-2 recipes that each produce 4-6 servings. Repeat them for lunches or dinners for 2-3 days. It’s not glamorous, but it’s effective.

If you do this, add fruits and greens (berries, salads, veggies) throughout the day to support micronutrients.

1,200 Calorie Diet Meal Plan to Lose Weight

You do not have to eat these exact meals. This is a template to show how doable (and flexible) a 1,200-calorie day can be.

For more options, check out our other articles with more low-calorie meals and snacks.

*We received most of the recipes from allrecipes.com and eatingwell.com.

FAQ

Is 1,200 calories safe for everyone?

No. It can be appropriate for some smaller individuals with lower energy needs, but it’s too aggressive for many people, especially very active individuals. If you’re unsure, consult a qualified clinician or dietitian.

What should I do if I’m hungry on 1,200 calories?

First, increase volume foods (lean protein, vegetables, fruit) and check your sleep and stress. If hunger is persistent, consider increasing calories (example: +100 to +300/day) and aim for a slower rate of loss.⁴

Do I need to hit the same macros every day?

No. Consistent total calories and a reasonable daily protein target matter most.

References

1. Pesta, D.H., Samuel, V.T. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond) 11, 53 (2014). https://doi.org/10.1186/1743-7075-11-53
2. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/
3. Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20
4. National Heart, Lung, and Blood Institute (NHLBI). Aim for a Healthy Weight (PDF). Guidance includes aiming for a slow, steady loss and adjusting intake if overly hungry. https://www.nhlbi.nih.gov/files/docs/public/heart/aim_hwt.pdf