1200 Calorie Low-Carb Meal Plan

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

What is a 1200 calorie low-carb meal plan?

A 1200 calorie low-carb meal plan is a seven-day menu where each day adds up to about 1200 kcal (within 50). This one averages 92 g protein a day over 3 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1200

kcal a day

92

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 · 95 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Spinach and Feta200g 2 alternativas Greek Yogurt with Chia Seeds220g · 310 kcal · 22 g P Greek Yogurt with Walnuts and Chia Seeds200g · 310 kcal · 20 g P	200g	310	22	6	22
AlmuerzoGrilled Chicken Salad with Avocado250g 2 alternativas Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P Chicken Caesar Salad (no croutons)250g · 450 kcal · 35 g P	250g	450	35	10	30
CenaBaked Salmon with Asparagus230g 2 alternativas Baked Cod with Garlic Butter and Brussels Sprouts380g · 450 kcal · 40 g P Baked Cod with Lemon and Herbs350g · 450 kcal · 40 g P	230g	440	38	9	28
Total		1200	95	25	80

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

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Día 2

1200 kcal · 90 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Berries and Almonds200g 2 alternativas Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P Greek Yogurt with Berries and Chia Seeds250g · 300 kcal · 20 g P	200g	280	20	16	15
AlmuerzoTuna Salad Lettuce Wraps220g 2 alternativas Lentil Soup (low-carb version)300g · 380 kcal · 25 g P Shrimp Avocado Salad with Lemon Dressing320g · 380 kcal · 30 g P	220g	380	30	9	25
CenaLean Ground Beef Stir-fry with Broccoli250g 2 alternativas Pan-Seared Salmon with Spinach and Butter410g · 540 kcal · 39 g P Ribeye Steak with Garlic Butter and Broccoli450g · 540 kcal · 42 g P	250g	540	40	16	35
Total		1200	90	41	75

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 Cheese190g 2 alternativas Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P Greek Yogurt with Berries and Chia Seeds250g · 300 kcal · 20 g P	190g	300	20	6	22
AlmuerzoChicken Breast with Mixed Greens230g 2 alternativas Beef and Vegetable Skewers230g · 400 kcal · 35 g P Grilled Chicken and Zucchini Noodles350g · 400 kcal · 37 g P	230g	400	35	9	25
CenaShrimp Scampi with Zucchini Noodles250g 2 alternativas Baked Salmon with Asparagus200g · 500 kcal · 40 g P Baked Salmon with Asparagus and Butter380g · 500 kcal · 38 g P	250g	500	35	11	35
Total		1200	90	26	82

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

Día 4

1200 kcal · 95 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoCottage Cheese with Chia Seeds200g 1 alternativa Greek Yogurt with Berries and Almonds200g · 280 kcal · 20 g P	200g	250	25	15	10
AlmuerzoSalmon Salad with Cucumber220g 2 alternativas Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Chicken Thigh and Cabbage Slaw Bowl340g · 420 kcal · 35 g P	220g	420	30	8	30
CenaPork Tenderloin with Roasted Brussels Sprouts250g 2 alternativas Baked Salmon with Asparagus and Butter300g · 530 kcal · 38 g P Beef Stir Fry with Cabbage and Sesame Oil420g · 530 kcal · 40 g P	250g	530	40	14	35
Total		1200	95	37	75

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

Día 5

1200 kcal · 93 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoAvocado Smoothie250ml 2 alternativas Chia Seed Pudding with Almond Milk250g · 290 kcal · 8 g P Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P	250ml	290	10	13	22
SnackHard-Boiled Eggs and Cheese Sticks100g 2 alternativas Hard Boiled Eggs with Salt and Pepper120g · 200 kcal · 13 g P Cheese Cubes50g · 210 kcal · 14 g P	100g	200	18	5	12
AlmuerzoBeef and Vegetable Skewers230g 2 alternativas Chicken Breast with Mixed Greens230g · 400 kcal · 35 g P Grilled Chicken and Zucchini Noodles350g · 400 kcal · 37 g P	230g	400	35	9	25
CenaBaked Cod with Lemon and Herbs200g 1 alternativa Shrimp Scampi with Zucchini Noodles220g · 350 kcal · 30 g P	200g	310	30	3	20
Total		1200	93	30	79

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

Día 6

1200 kcal · 91 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Avocado190g 2 alternativas Greek Yogurt with Berries and Nuts250g · 320 kcal · 18 g P Greek Yogurt with Nuts and Seeds200g · 320 kcal · 18 g P	190g	320	18	6	25
AlmuerzoChicken Caesar Salad (light dressing)250g 2 alternativas Canned Tuna and Olive Oil Salad290g · 430 kcal · 36 g P Shrimp and Avocado Green Salad350g · 430 kcal · 38 g P	250g	430	38	7	28
CenaTurkey Meatloaf with Cauliflower Mash240g 2 alternativas Baked Cod with Garlic Butter and Brussels Sprouts380g · 450 kcal · 40 g P Baked Cod with Lemon and Herbs350g · 450 kcal · 40 g P	240g	450	35	21	25
Total		1200	91	34	78

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

Día 7

1200 kcal · 90 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSmoked Salmon and Cream Cheese Bites150g 2 alternativas Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P Greek Yogurt with Berries and Chia Seeds250g · 300 kcal · 20 g P	150g	300	15	4	25
AlmuerzoLeftover Turkey Meatloaf220g 2 alternativas Beef and Vegetable Skewers230g · 400 kcal · 35 g P Chicken Breast with Mixed Greens230g · 400 kcal · 35 g P	220g	400	30	14	25
CenaGrilled Steak with Green Beans230g 2 alternativas Baked Salmon with Asparagus200g · 500 kcal · 40 g P Baked Salmon with Roasted Asparagus220g · 500 kcal · 40 g P	230g	500	45	13	30
Total		1200	90	31	80

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)

Proteínas92g

Carbohidratos32g

Grasas78.4g

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

Eggs1.5 dozen
Chicken Breasts700g
Salmon Fillets400g
Lean Ground Beef250g
Shrimp (peeled and deveined)300g
Pork Tenderloin250g
Smoked Salmon100g
Ground Turkey500g
Steak (lean cut)230g

Frutas y verduras

Spinach300g
Avocado3 medium
Asparagus300g
Mixed Berries150g
Romaine Lettuce1 head
Broccoli500g
Mushrooms200g
Zucchini2 medium
Brussels Sprouts300g
Cauliflower400g
Green Beans300g
Lemon2
Herbs (e.g., parsley, dill)1 bunch
Garlic1 bulb
Bell Peppers2
Onion1 medium

Lácteos

Feta Cheese100g
Greek Yogurt (plain)400g
Cheddar Cheese100g
Cottage Cheese200g
Cream Cheese50g
Parmesan Cheese50g

Despensa

Almonds50g
Canned Tuna (in water)2 cans (approx. 150g each)
Chia Seeds30g
Olive Oil1 bottle
Soy Sauce or Tamari (low sodium)1 bottle
Mayonnaise (light)1 jar

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 low-carb 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 low-carb meal plan delivers 1200 kcal daily alongside 92 grams of protein on average. Smaller or less active adults who want to eat a little less often choose this calorie level. It is less suited to very active or larger adults at this low energy intake. Because carbohydrates are kept lower, your daily meals lean on protein, vegetables and fats. You will enjoy options like Grilled Steak with Green Beans or Baked Salmon with Asparagus. The structure provides 3 to 4 daily meals across 7 full days to keep things simple. Each recipe brings fresh taste without making your kitchen time hard.

What a day looks like

Day one starts your week with Scrambled Eggs with Spinach and Feta for breakfast. Lunch brings a filling bowl of Grilled Chicken Salad with Avocado. Dinner features Baked Salmon with Asparagus to finish the day. Other top choices include Lean Ground Beef Stir-fry with Broccoli and Pork Tenderloin with Roasted Brussels Sprouts. Chicken Caesar Salad with light dressing also features among the top protein meals. Every plate matches the low-carb focus while keeping flavor high. You can rotate these dishes easily across the week.

How to use it

Following this plan requires basic food prep and careful shopping to stay on track. Read through the shopping list before heading to the store to buy fresh ingredients. Batch cooking your proteins in advance saves time during busy weekdays. You can swap any protein with a similar option if you prefer a different taste. Add extra non-starchy vegetables to your plate if you feel hungry between scheduled meals. Keep track of your daily portions to match the targeted energy intake. Drink plenty of water throughout the day to stay well hydrated. Consistency helps you manage your weekly food routine with minimal stress.

Prepare your weekly proteins in advance to save time on busy days.
Swap any protein source for a similar alternative when you want variety.
Add more green vegetables to your plate if you want extra food volume.
Check the shopping list carefully before buying items at the local store.

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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