Weight Loss1 Week
1200 Calorie Weight Loss Meal Plan for Women
1200 calorie per day meal plan designed for women wanting to lose weight. Complete 3 meals daily, no starvation, adequate protein intake.
1200
Daily Calories
72g
Avg Protein
96g
Avg Carbs
27g
Avg Fat
Overview
This meal plan is designed for women who want to lose weight safely. Provides 1200 calories per day with about 70-80g protein to preserve muscle mass. Features easy-to-find, affordable Thai dishes.
Meal Schedule
Day 1 - Monday
900 cal
🌅Breakfast
2 Boiled Eggs + 1 Whole Wheat Toast
250 cal • 14g protein
☀️Lunch
Clear Tom Yum Shrimp + 1/2 cup Brown Rice
300 cal • 22g protein
🌙Dinner
Steamed Fish with Lime + Boiled Vegetables
250 cal • 35g protein
🍎Snacks
1 cup Low-Fat Yogurt(100 cal)
Daily Total
🔥 900 cal💪 79g protein🥖 77g carbs🥑 23g fat
Day 2 - Tuesday
940 cal
🌅Breakfast
Thai Rice Porridge with Pork
230 cal • 18g protein
☀️Lunch
Papaya Salad + 1 piece Grilled Chicken
350 cal • 28g protein
🌙Dinner
Tofu Clear Soup + 1/2 cup Brown Rice
280 cal • 18g protein
🍎Snacks
Mixed Fruit (Watermelon, Guava)(80 cal)
Daily Total
🔥 940 cal💪 65g protein🥖 108g carbs🥑 26g fat
Day 3 - Wednesday
810 cal
🌅Breakfast
Banana Protein Smoothie
220 cal • 20g protein
☀️Lunch
Chicken Larb + 1/2 cup Brown Rice
320 cal • 28g protein
🌙Dinner
Stir-Fried Mixed Vegetables with Shrimp
200 cal • 18g protein
🍎Snacks
10 Almonds(70 cal)
Daily Total
🔥 810 cal💪 69g protein🥖 72g carbs🥑 25g fat
Day 4 - Thursday
960 cal
🌅Breakfast
Oatmeal + Low-Fat Milk + Banana
280 cal • 12g protein
☀️Lunch
Sour Curry with Fish + 1/2 cup Brown Rice
300 cal • 25g protein
🌙Dinner
Glass Noodle Seafood Salad
300 cal • 25g protein
🍎Snacks
1 Apple(80 cal)
Daily Total
🔥 960 cal💪 62g protein🥖 135g carbs🥑 17g fat
Day 5 - Friday
960 cal
🌅Breakfast
Grilled Chicken Sandwich + Salad
280 cal • 22g protein
☀️Lunch
Clean Chicken Rice (no skin)
380 cal • 30g protein
🌙Dinner
Tom Kha Gai (reduced coconut milk)
200 cal • 18g protein
🍎Snacks
1 glass Low-Fat Milk(100 cal)
Daily Total
🔥 960 cal💪 78g protein🥖 95g carbs🥑 30.5g fat
Day 6 - Saturday
990 cal
🌅Breakfast
Scrambled Eggs with Vegetables + 1 Toast
250 cal • 16g protein
☀️Lunch
Basil Chicken Breast (no fried egg) + Brown Rice
400 cal • 32g protein
🌙Dinner
Tuna Salad with Boiled Egg
280 cal • 28g protein
🍎Snacks
1 Orange(60 cal)
Daily Total
🔥 990 cal💪 77g protein🥖 90g carbs🥑 36g fat
Day 7 - Sunday
1000 cal
🌅Breakfast
Rice Congee with Pork + 1 Donut Stick
300 cal • 15g protein
☀️Lunch
Boiled Egg Salad + 1/2 cup Brown Rice
320 cal • 18g protein
🌙Dinner
Fish with Chili (grilled instead of fried)
280 cal • 30g protein
🍎Snacks
Greek Yogurt(100 cal)
Daily Total
🔥 1000 cal💪 78g protein🥖 95g carbs🥑 32g fat
Frequently Asked Questions
How much weight can I lose on 1200 calories?
Consistently eating 1200 calories per day can result in 0.5-1 kg weight loss per week, depending on starting weight and activity level.
How long should I stay on 1200 calories?
Recommended not more than 4-8 weeks. After that, adjust calories based on new weight or consult a nutritionist.
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