1200 Calorie Keto Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septiembre de 2026.

What is a 1200 calorie keto meal plan?

A 1200 calorie keto meal plan is a seven-day menu where each day adds up to about 1200 kcal (within 50). This one averages 88 g protein a day over 3 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1200

kcal a day

88

g protein a day

29

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

1200 kcal · 85 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Spinach and Feta250g 2 alternativas Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P Keto Smoothie with Avocado and Berries300ml · 350 kcal · 15 g P	250g	350	20	11	25
AlmuerzoTuna Salad Lettuce Wraps300g 2 alternativas Leftover Pork Chops350g · 400 kcal · 38 g P Sardines on Keto Crackers250g · 400 kcal · 30 g P	300g	400	35	9	25
CenaBaked Salmon with Asparagus350g 2 alternativas Baked Cod with Lemon and Herbs350g · 450 kcal · 40 g P Beef Steak with Cauliflower Mash350g · 450 kcal · 40 g P	350g	450	30	15	30
Total		1200	85	35	80

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

1200 kcal · 85 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoKeto Smoothie (Avocado, Spinach, Almond Milk)350ml 2 alternativas Keto Pancakes with Sugar-Free Syrup200g · 300 kcal · 12 g P Greek Yogurt with Berries and Nuts250g · 320 kcal · 18 g P	350ml	300	10	9	25
AlmuerzoChicken Caesar Salad (Keto Dressing)300g 2 alternativas Grilled Chicken Salad with Olive Oil Dressing350g · 450 kcal · 35 g P Grilled Chicken Salad with Olive Oil Vinaigrette300g · 450 kcal · 35 g P	300g	450	40	5	30
CenaGround Beef Stir-fry with Broccoli350g 2 alternativas Baked Cod with Lemon and Herbs350g · 450 kcal · 40 g P Baked Salmon with Asparagus350g · 450 kcal · 30 g P	350g	450	35	10	30
Total		1200	85	24	85

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

1200 kcal · 90 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelette with Mushrooms and Cheese250g 2 alternativas Scrambled Eggs with Avocado250g · 380 kcal · 18 g P Scrambled Eggs with Cheddar Cheese250g · 380 kcal · 20 g P	250g	380	22	6	30
AlmuerzoShrimp and Avocado Salad300g 2 alternativas Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Leftover Shrimp Scampi250g · 420 kcal · 28 g P	300g	420	30	8	30
CenaPork Chops with Creamed Spinach350g 2 alternativas Lamb Chops with Green Beans350g · 400 kcal · 35 g P Pork Chops with Creamy Cauliflower Mash210g · 410 kcal · 38 g P	350g	400	38	6	25
Total		1200	90	20	85

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

1200 kcal · 91 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Berries and Nuts250g 2 alternativas Greek Yogurt with Nuts and Seeds200g · 320 kcal · 18 g P Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P	250g	320	18	17	20
AlmuerzoLeftover Pork Chops350g 2 alternativas Tuna Salad Lettuce Wraps300g · 400 kcal · 35 g P Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P	350g	400	38	6	25
CenaChicken Thighs with Roasted Brussels Sprouts350g 2 alternativas Baked Cod with Lemon Butter and Green Beans400g · 480 kcal · 42 g P Baked Salmon with Asparagus200g · 500 kcal · 40 g P	350g	480	35	18	30
Total		1200	91	41	75

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

1200 kcal · 85 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoAvocado and Egg Breakfast Bowl250g 2 alternativas Keto Smoothie with Almond Milk and Berries300ml · 350 kcal · 10 g P Keto Smoothie with Avocado and Berries300ml · 350 kcal · 15 g P	250g	350	15	10	28
AlmuerzoSardines on Keto Crackers250g 2 alternativas Leftover Pork Chops350g · 400 kcal · 38 g P Tuna Salad Lettuce Wraps300g · 400 kcal · 35 g P	250g	400	30	14	25
CenaBeef Steak with Cauliflower Mash350g 2 alternativas Baked Cod with Lemon and Herbs350g · 450 kcal · 40 g P Ground Beef Stir-fry with Broccoli350g · 450 kcal · 35 g P	350g	450	40	5	30
Total		1200	85	29	83

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

1200 kcal · 92 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoKeto Pancakes with Sugar-Free Syrup200g 2 alternativas Keto Smoothie (Avocado, Spinach, Almond Milk)350ml · 300 kcal · 10 g P Greek Yogurt with Berries and Nuts250g · 320 kcal · 18 g P	200g	300	12	18	20
AlmuerzoLeftover Beef Steak350g 2 alternativas Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P Grilled Chicken Salad with Olive Oil Dressing350g · 450 kcal · 35 g P	350g	450	40	5	30
CenaBaked Cod with Lemon and Herbs350g 2 alternativas Beef Steak with Cauliflower Mash350g · 450 kcal · 40 g P Ground Beef Stir-fry with Broccoli350g · 450 kcal · 35 g P	350g	450	40	5	30
Total		1200	92	28	80

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

1200 kcal · 88 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Avocado250g 2 alternativas Keto Pancakes with Berries200g · 380 kcal · 16 g P Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P	250g	380	18	10	30
AlmuerzoChicken Salad with Celery and Mayo300g 2 alternativas Shrimp and Avocado Salad300g · 420 kcal · 30 g P Tuna Salad Lettuce Wraps220g · 420 kcal · 35 g P	300g	420	35	7	28
CenaLamb Chops with Green Beans350g 2 alternativas Pork Chops with Creamed Spinach350g · 400 kcal · 38 g P Pork Chops with Creamy Cauliflower Mash210g · 410 kcal · 38 g P	350g	400	35	9	25
Total		1200	88	26	83

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 1200 kcal (±50)

Proteínas88g

Carbohidratos29g

Grasas81.6g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Salmon Fillets300g
Chicken Breasts500g
Ground Beef250g
Shrimp250g
Pork Chops500g
Chicken Thighs300g
Beef Steak250g
Cod Fillets350g
Lamb Chops350g

Frutas y verduras

Spinach500g
Lettuce1 head
Asparagus300g
Avocado3 medium
Cauliflower1 head
Broccoli500g
Mushrooms200g
Mixed Berries (frozen or fresh)150g
Brussels Sprouts400g
Lemon1
Fresh Herbs (e.g., parsley, dill)1 bunch
Celery2 stalks
Green Beans300g

Lácteos

Eggs1.5 dozen
Feta Cheese150g
Cheddar Cheese150g
Heavy Cream200ml
Greek Yogurt (full fat)500g
Butter1 pack

Despensa

Canned Tuna2 cans (approx. 150g each)
Unsweetened Almond Milk1 litre
Almonds or Pecans100g
Sardines (canned)2 cans (approx. 100g each)
Keto Crackers1 pack
Keto Pancake Mix1 pack
Sugar-Free Syrup1 bottle
Mayonnaise (full fat)150g
Olive Oil1 bottle

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1200 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1200 calorie keto meal plan for weight loss. Whether 1200 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1200 kcal meal plan supplies an average daily protein of 88 grams. It fits smaller or less active adults who want to eat fewer calories overall. The keto diet keeps carbohydrates very low so most calories come from fat and protein. This setup is less suited to very active adults or larger individuals who need far more fuel. Your daily routine consists of 3 meals per day over 7 days. Day one features scrambled eggs with spinach and feta for breakfast, tuna salad lettuce wraps for lunch, and baked salmon with asparagus for dinner. Other top protein meals like baked cod with lemon and herbs or beef steak with cauliflower mash appear throughout the week.

What a day looks like

Each day brings balanced choices designed to keep carbohydrate intake minimal. You enjoy meals such as chicken caesar salad with keto dressing, leftover beef steak, or leftover pork chops. The focus remains on simple proteins paired with healthy fats and leafy greens. Smaller portions help you stay within the strict 1200 kcal limit without feeling overwhelmed by complex recipes. Every single day matches the low carbohydrate requirements of your chosen dietary approach. You simply follow the structured schedule to know exactly what to eat at each sitting. Preparation takes very little time because the ingredients are common supermarket items. This straightforward daily layout removes guesswork from your kitchen routine.

How to use it

Read through the complete shopping list before you head to the local grocery store. You can easily swap a protein choice with a similar option if you prefer different flavors. Batch cooking your baked cod or beef steak ahead of time saves you precious hours during busy weekdays. Feel free to add extra non starchy vegetables to your plate whenever hunger strikes between scheduled meals. Following these simple steps ensures you stick closely to your daily targets.

Plan your weekly grocery trips carefully to ensure you have all required ingredients ready.
Cook larger batches of your favorite proteins in advance to save valuable time.
Include extra green vegetables on your plate if you feel hungry between meals.
Track your daily food intake closely to stay aligned with your targets.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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