1200 Calorie High-Protein Small Meals Plan

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

What is a 1200 calorie high-protein small meals meal plan?

A 1200 calorie high-protein small meals meal plan is a seven-day menu where each day adds up to about 1200 kcal (within 50). This one averages 142 g protein a day over 5 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1193

kcal a day

142

g protein a day

28

g protein a meal

7

days

Généré par Mealyno à partir de formules publiées. Non relu par un médecin ni par un diététicien. Détails

Jour 1

1200 kcal · 139 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Spinach180g 2 alternatives Egg white omelet with tomatoes240g · 210 kcal · 25 g P Tofu Scramble with Tomatoes220g · 210 kcal · 20 g P	180g	210	20	6	12
CollationGreek Yogurt Berry Bowl220g 2 alternatives Edamame Beans in Pods150g · 180 kcal · 17 g P Greek Yogurt Bowl180g · 180 kcal · 20 g P	220g	180	22	19	2
DéjeunerGrilled Chicken Salad300g 2 alternatives Tuna Salad Rice Cakes220g · 310 kcal · 32 g P Tuna and White Bean Salad280g · 310 kcal · 34 g P	300g	310	35	11	14
CollationCottage Cheese with Cucumber180g 2 alternatives Cottage Cheese with Pineapple Chunks150g · 150 kcal · 15 g P Cottage Cheese with Sliced Tomato150g · 150 kcal · 20 g P	180g	150	20	6	5
DînerBaked Cod with Broccoli350g 2 alternatives Lean Beef and Mushroom Skillet320g · 350 kcal · 40 g P Prawn and Zucchini Noodles350g · 350 kcal · 40 g P	350g	350	42	14	14
Total		1200	139	56	47

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

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Jour 2

1200 kcal · 144 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerProtein Oatmeal250g 2 alternatives Egg White Omelette with Spinach250g · 240 kcal · 26 g P Greek yogurt bowl with berries220g · 240 kcal · 22 g P	250g	240	24	27	4
CollationSliced Turkey Breast Roll-Ups150g 2 alternatives Canned tuna in water with pepper130g · 160 kcal · 32 g P Greek Yogurt with Protein Powder180g · 160 kcal · 28 g P	150g	160	22	5	6
DéjeunerTuna Salad Lettuce Wraps260g 2 alternatives Shrimp and Asparagus Salad300g · 300 kcal · 36 g P Turkey and Mixed Green Salad300g · 300 kcal · 36 g P	260g	290	34	7	14
CollationSkim Milk and Whey Protein Shot250ml 2 alternatives Cottage Cheese with Cucumber180g · 150 kcal · 20 g P Cottage Cheese with Sliced Tomato150g · 150 kcal · 20 g P	250ml	150	24	9	2
DînerLean Beef Stir Fry350g 2 alternatives Baked white fish with steamed broccoli400g · 360 kcal · 45 g P Chicken breast and cauliflower mash380g · 360 kcal · 44 g P	350g	360	40	16	15
Total		1200	144	64	41

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 3

1190 kcal · 140 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerEgg White Omelet with Mushrooms200g	200g	180	24	5	7
CollationLow-Fat Cottage Cheese with Pineapple200g 2 alternatives Canned tuna in water with pepper130g · 160 kcal · 32 g P Greek Yogurt with Berries150g · 160 kcal · 15 g P	200g	160	20	13	3
DéjeunerShrimp and Asparagus Salad300g 2 alternatives Turkey and Mixed Green Salad300g · 300 kcal · 36 g P Grilled Chicken Salad300g · 310 kcal · 35 g P	300g	300	36	10	13
CollationPlain Greek Yogurt Cup200g 2 alternatives Cottage Cheese with Cucumber180g · 150 kcal · 20 g P Cottage Cheese with Sliced Tomato150g · 150 kcal · 20 g P	200g	150	22	9	3
DînerGrilled Salmon with Zucchini320g 2 alternatives Baked Cod with Steamed Broccoli400g · 400 kcal · 45 g P Baked Haddock with Lemon and Herbs200g · 400 kcal · 45 g P	320g	400	38	13	22
Total		1190	140	50	48

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 4

1190 kcal · 142 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerTofu Scramble with Tomatoes220g 2 alternatives Egg white omelet with tomatoes240g · 210 kcal · 25 g P Scrambled Eggs with Spinach180g · 210 kcal · 20 g P	220g	210	20	8	11
CollationSmoked Salmon Cucumber Bites160g 2 alternatives Cottage Cheese with Cucumber180g · 150 kcal · 20 g P Cottage Cheese with Pineapple Chunks150g · 150 kcal · 15 g P	160g	150	20	4	6
DéjeunerChicken Breast and Green Bean Bowl320g 2 alternatives Baked Chicken Breast with Spinach300g · 320 kcal · 44 g P Chicken Wrap with Lettuce250g · 350 kcal · 38 g P	320g	330	42	11	13
CollationRicotta Cheese Snack Bowl180g 2 alternatives Edamame Beans in Pods150g · 180 kcal · 17 g P Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P	180g	180	20	7	8
DînerWhite Fish with Cauliflower Mash350g 2 alternatives Grilled White Fish with Asparagus340g · 320 kcal · 42 g P Lean Pork Loin with Broccoli320g · 320 kcal · 40 g P	350g	320	40	13	12
Total		1190	142	43	50

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 5

1190 kcal · 144 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerProtein Pancakes180g 2 alternatives Greek Yogurt Parfait with Seeds220g · 230 kcal · 24 g P Egg White Omelette with Spinach250g · 240 kcal · 26 g P	180g	230	26	20	5
CollationHard Boiled Eggs and Sliced Tomato160g 2 alternatives Edamame Beans in Pods150g · 180 kcal · 17 g P Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P	160g	180	14	4	12
DéjeunerTurkey and Mixed Green Salad300g 2 alternatives Shrimp and Asparagus Salad300g · 300 kcal · 36 g P Grilled Chicken Salad300g · 310 kcal · 35 g P	300g	300	36	10	13
CollationGreek Yogurt with Protein Powder180g 2 alternatives Canned tuna in water with pepper130g · 160 kcal · 32 g P Plain skyr bowl200g · 170 kcal · 25 g P	180g	160	28	8	2
DînerLean Pork Loin with Broccoli320g 2 alternatives Grilled White Fish with Asparagus340g · 320 kcal · 42 g P White Fish with Cauliflower Mash350g · 320 kcal · 40 g P	320g	320	40	9	14
Total		1190	144	51	46

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 6

1190 kcal · 148 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Turkey Ham170g 2 alternatives Scrambled egg whites with spinach250g · 220 kcal · 28 g P Egg white omelet with tomatoes240g · 210 kcal · 25 g P	170g	220	24	2	13
CollationCottage Cheese with Berries200g 2 alternatives Cottage Cheese with Sliced Tomato150g · 170 kcal · 20 g P Greek low-fat yogurt plain200g · 170 kcal · 20 g P	200g	170	22	14	3
DéjeunerBaked Chicken Breast with Spinach300g 2 alternatives Chicken Breast and Green Bean Bowl320g · 330 kcal · 42 g P Tuna Salad Lettuce Wraps220g · 350 kcal · 40 g P	300g	320	44	7	13
CollationSteamed Edamame150g 2 alternatives Canned tuna in water with pepper130g · 160 kcal · 32 g P Greek Yogurt with Berries150g · 160 kcal · 15 g P	150g	160	16	11	6
DînerGrilled White Fish with Asparagus340g 2 alternatives Lean Pork Loin with Broccoli320g · 320 kcal · 40 g P White Fish with Cauliflower Mash350g · 320 kcal · 40 g P	340g	320	42	9	13
Total		1190	148	43	48

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 7

1190 kcal · 138 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt Parfait with Seeds220g 2 alternatives Protein Pancakes180g · 230 kcal · 26 g P Egg White Omelette with Spinach250g · 240 kcal · 26 g P	220g	230	24	18	7
CollationSliced Chicken Breast Snack130g 2 alternatives Plain Greek Yogurt Cup200g · 150 kcal · 22 g P Skim Milk and Whey Protein Shot250ml · 150 kcal · 24 g P	130g	150	26	3	4
DéjeunerTuna and White Bean Salad280g 2 alternatives Grilled Chicken Salad300g · 310 kcal · 35 g P Tuna Salad Rice Cakes220g · 310 kcal · 32 g P	280g	310	34	21	10
CollationRicotta and Cucumber Slices160g 2 alternatives Cottage Cheese with Cucumber180g · 150 kcal · 20 g P Cottage Cheese with Pineapple Chunks150g · 150 kcal · 15 g P	160g	150	14	6	8
DînerLean Beef and Mushroom Skillet320g 2 alternatives Baked Cod with Broccoli350g · 350 kcal · 42 g P Prawn and Zucchini Noodles350g · 350 kcal · 40 g P	320g	350	40	9	17
Total		1190	138	57	46

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Calories and protein, day by day

ProtéinesGlucidesLipides

La hauteur de la barre correspond aux kcal du jour réparties entre protéines, glucides et lipides. Les chiffres sous chaque barre sont les grammes de protéines.

Macros quotidiens moyens

targeting 1200 kcal (±50)

Protéines142.1g

Glucides52g

Lipides46.6g

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

Liste de courses

Regroupée par rayon. Les quantités correspondent aux 7 jours complets.

Protéines

Chicken breast1.2 kg
White fish fillets900 g
Salmon fillets300 g
Lean minced beef500 g
Shrimp300 g
Sliced turkey breast400 g
Firm tofu300 g

Fruits et légumes

Spinach500 g
Broccoli600 g
Asparagus500 g
Cucumbers4 units
Tomatoes500 g
Mixed berries400 g
Zucchini400 g
Cauliflower400 g
Green beans400 g
Mushrooms300 g
Edamame300 g

Produits laitiers

Eggs18 units
Plain Greek yogurt1.5 kg
Low-fat cottage cheese1.0 kg
Ricotta cheese400 g

Épicerie

Canned tuna4 cans
Whey protein powder300 g
Rolled oats200 g
Canned white beans1 can

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 high-protein small meals 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 plan provides 142 grams of average daily protein. It is a lower calorie level, often chosen by smaller or less active adults who want to eat a little less. This high protein small meals approach suits people who prefer frequent eating. Five to six small eating occasions, each protein first and none above 450 kcal, define the daily structure. Many people find smaller, protein-first meals easier when their appetite is low. This plan is less suited to very active or larger adults at a low calorie level. You might find the portions too small if you have high daily energy needs.

What a day looks like

Day one starts with scrambled eggs with spinach for breakfast. A greek yogurt berry bowl follows as your morning snack. Lunch features a grilled chicken salad with fresh greens. Cottage cheese with cucumber serves as your afternoon snack. Dinner finishes the day with baked cod with broccoli. Other top protein meals on the plan include baked chicken breast with spinach. You will also see chicken breast and green bean bowl on the menu. Grilled white fish with asparagus and lean beef stir fry appear often too. Your daily protein stays between 138 and 148 grams across the week. Daily calories range from 1190 to 1200 kcal for all 7 days.

How to use it

Follow these simple steps to manage your food prep across the week. Batch cooking helps you save time when you prepare multiple protein portions at once. You can swap a protein with a similar one if you prefer another option. Add extra non-starchy vegetables to your plate when you feel hungry between meals. Read through the shopping list carefully before you head out to buy your groceries. Always choose lean protein sources first during each of your five eating occasions. Keep your daily total near 1200 kcal while you track your meals. Check that your daily protein stays inside the target range of 138 to 148 grams. Enjoy your meals spread evenly across the day without rushing.

Prep your protein dishes ahead of time to make busy weekdays much easier.
Select a different approved lean protein source whenever you want variety.
Include more green vegetables on your plate if your appetite demands extra food.
Check your shopping list before you visit the store to buy ingredients.

Lire l'avertissement complet

Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.

Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.

Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.

Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Généré: septembre 2026

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