Limited-Time Free 1200-Calorie 21-Day Fix Meal Plan

Stop calculating calories! Because we’ll do this for you with the 1200 calorie 21 days fix meal plan. Just enjoy losing weight. We will do everything else for you.

What is a 1200 calorie 21 day fix meal plan?

A 21-day fix meal plan makes a free 3-week program for you. The purpose of the program is to limit the calories you take at the end of the day to 1200. This way, you create a calorie deficit.

These deficits then allow you to lose weight quickly. So who can’t follow this program? As you know, being limited to 1200 calories requires certain features.

For this, first of all, calculate the daily calorie needs of your body. Then you will find out if you are suitable for this diet.

Apart from this, it should not be applied to people with chronic diseases, medicine users, blood pressure patients, pregnant women and especially breastfeeding mothers.

According to experts, the minimum calorie intake for breastfeeding mothers is 1800. To warn and to summarize, as a result, a personalized diet should be created after the necessary analyzes are made.

Consult a nutritionist and get his/her opinion before making any significant changes to your diet.

21 Day Fix Meal Plan 1200 Calories

1200 calorie 21 day fix meal plan

After the necessary warnings, we are now ready to introduce you to this list. Here is a 3-week meal plan of 1200 calories.

First Week

Day 1

Breakfast – Half a cup of milk, 2 slices of your favorite low-fat cheese, 1 boiled egg, 1 slice of whole wheat bread, 5 cherry tomatoes, 1 small cucumber

Lunch – 3 meatballs, 1 bowl of green salad, 1 slice of whole wheat bread

Dinner – 8 tbsp vegetable meal, 1 bowl of your favorite soup, 4 tbsp greek yogurt, 1 slice of whole wheat bread

Snack – 1 cup of milk, 3 tbsp of roasted chickpeas

Nutritional Facts

Total calories of the day: 1256
Net Carb: 125g
Total Fat: 50g
Protein: 80g

Day 2

Breakfast – 2 eggs fried with 1 tbsp cheese and 1 tbsp olive oil, 2 slices of whole wheat bread, 5 cherry tomatoes, 1 small cucumber, 5 olives, unsweetened tea

Lunch – 8 tbsp vegetable dish (cooked with meat), 1 bowl of soup, 4 tbsp Greek yogurt, 1 slice of whole wheat bread

Snack – 1 green apple

Dinner – 1/2 grilled chicken breast (bone and skin removed), 1 serving of green salad, 4 tbsp of boiled pasta

Snack – 1 cup of green tea, 1 tangerine

Nutritional Facts

Total calories of the day: 1170
Net Carb: 118g
Total Fat: 44g
Protein: 80g

Day 3

Breakfast – Tea or coffee (unsweetened), 1 slice of feta cheese, 1 stick of string cheese, 1 cucumber, 1 tomato (medium, whole), 2 thin slices of whole wheat bread

Snack – 10 raw almonds, 10 walnuts (half), 1 cup of milk

Lunch – Banana and strawberry smoothie

Snack – 4 mini diet biscuits

Dinner – 100 grams of fish (grilled or steamed), salad (without oil), 1 thin slice of whole wheat bread

See the branzino fish recipe

Snack – 1 cup of fruit salad

Nutritional Facts

Total calories of the day: 1275
Net Carb: 152g
Total Fat: 50g
Protein: 61g

Day 4

Breakfast – 1 cup of porridge with berries and raw almonds

Snack – 1 serving of low carb brownies – Here is the low carb brownies recipe

Lunch – 1 serving of tuna salad with lots of greens

Snack – 1 cup of milk, 1 green apple

Dinner – 4 tbsp Greek yogurt, 1 slice of whole wheat bread

Snack – 1 carrot, 2 whole walnut

Nutritional Facts

Total calories of the day: 1.133
Net Carb: 107g
Total Fat: 39g
Protein: 67g

Day 5

Breakfast – 2 eggs fried with 1 tbsp olive oil, 2 slices bacon, 10 cherry tomatoes, 2 thin slices of whole wheat bread

Snack – 1 medium-size banana

Lunch – 1 serving of cabbage cake with ground beef,  – Here is the cabbage and ground beef recipe

Snack – 2 cups of shredded lettuce, 1 cucumber

Dinner – 1 serving of cabbage cake with ground beef – Here is the cabbage and ground beef recipe

Snack – 3 strawberries, 5 raw almonds

Nutritional Facts

Total calories of the day: 1.183
Net Carb: 112g
Total Fat: 56g
Protein: 65g

Day 6

Breakfast – 2 boiled eggs, 2 tsp cream cheese, half bagel, 1 cucumber

Snack – 1 cup pomegranate seeds

Lunch – 1 serving of smothered pork chops –  Here is the keto smothered pork chops recipe

Snack – 1 carrot, 3 whole walnuts

Dinner – A bowl of cabbage soup

Snack – 1 medium orange

Nutritional Facts

Total calories of the day: 1.357
Net Carb: 102g
Total Fat: 25g
Protein: 56g

Day 7

Breakfast – Tea or coffee (unsweetened), 1 slice of feta cheese, 1 stick of string cheese, 1 cucumber, 1 tomato (medium, whole), 2 thin slices of whole wheat bread

Snack – 10 raw almonds, 10 walnuts (half), 1 cup of milk

Lunch – A bowl of cabbage soup

Snack – 1 green apple

Dinner – 1 serving of green lentil dish, 4 tbsp Greek yogurt, 1 slice of whole wheat bread, 5 tbsp boiled pasta

Snack – 2 thin breadsticks

Nutritional Facts

Total calories of the day: 1300
Net Carb: 170g
Total Fat: 49g
Protein: 70g

Second Week

1200 calorie 21 day fix meal plan

Meal plan for the second week

Day 8

Breakfast – 1 serving of low carb Okonomiyaki – Here is the low carb Okonomiyaki recipe

Snack – 1 mango

Lunch – 1 serving of spinach and bulgur salad – Here is the bulgur salad recipe

Snack – 1 cup of lukewarm milk with 1 tsp of cinnamon powder

Dinner – Green salad

Total calories of the day: 1.120

Day 9

Breakfast – 1 serving low carb cottage cheese pancakes – here is the cottage cheese pancake recipe

Snack – 3 dried apricots

Lunch – 8 tablespoons of vegetable meal, 4 tablespoons of cooked rice, 2 slices of whole wheat bread, 4 tbsp Greek yogurt

Snack – 1 cup of popcorn

Dinner – 8 tablespoons of vegetable meal, 4 tablespoons of cooked rice, 2 slices of whole wheat bread, 4 tbsp Greek yogurt

Snack – 1 cup of kefir/buttermilk

Nutritional Facts

Total calories of the day: 1.190
Net Carb: 130g
Total Fat: 46g
Protein: 51g

Day 10

Breakfast – 1 cup of porridge with berries and raw almonds

Snack – 1 serving of low carb brownies – Here is the recipe for low carb brownies

Lunch – 1 serving of tuna salad with lots of greens

Snack – 1 cup of milk, 1 green apple

Dinner – 4 tbsp Greek yogurt, 1 slice of whole wheat bread

Snack – 1 carrot, 2 whole walnut

Nutritional Facts

Total calories of the day: 1.133

Net Carb: 107g

Total Fat: 39g

Protein: 67g

Day 11

Breakfast – 2 fried eggs with 1 tbsp curd cheese, 1 medium tomato, 2 thin slices of whole wheat bread

Snack – Half bagel, 1 tsp cream cheese

Lunch – Pumpkin smoothie

Snack – 1 cup mixed fruit salad

Dinner – 80g grilled steak, half a cup of boiled peas, 1 boiled carrot, 3 tbsp green salad

Snack – 10 raw hazelnuts

Nutritional Facts

Total calories of the day: 1.350

Net Carb: 160g

Total Fat: 47g

Protein: 70g

Day 12

Breakfast – 2 slices of French toast (egg bread), 1 cup of milk, 1 cucumber, 5 olives, unsweetened tea

Snack – 1 cup fat-free popcorn, 1 handful of raisins

Lunch – 1 serving of low carb shrimp scampi – Here is the shrimp scampi recipe

Snack – 1 cup of low carb spicy hot chocolate – Here is the low carb hot chocolate recipe

Dinner – 1 serving of green salad with grilled chicken

Nutritional Facts

Total calories of the day: 1090

Net Carb: 76g

Total Fat: 50g

Protein: 66g

Day 13

Breakfast – Half a cup of milk, 2 slices of your favorite low-fat cheese, 1 boiled egg, 1 slice of whole wheat bread, 5 cherry tomatoes, 1 small cucumber

Lunch – 3 meatballs, 1 bowl of green salad, 1 slice of whole wheat bread

Dinner – 8 tbsp vegetable meal, 1 bowl of your favorite soup, 4 tbsp greek yogurt, 1 slice of whole wheat bread

Snack – 1 cup of milk, 3 tbsp of roasted chickpeas – Here is the chickpeas recipe

Nutritional Facts

Total calories of the day: 1256

Net Carb: 125g

Total Fat: 50g

Protein: 80g

Day 14

Breakfast – 1 serving of low carb eggs benedict – Here is the recipe for low carb eggs benedict

Snack – 3 dried apricots, 1 cup kefir

Lunch – 1 serving low carb Mexican tacos – Here is the recipe for Mexican tacos

Snack – 1 serving of avocado salad with cucumber (made from half an avocado)

Dinner – 8 tbsp vegetable meal, 6 tbsp Greek yogurt, 2 slices of whole wheat bread

Snack – 10 raw almonds

Nutritional Facts

Total calories of the day: 1.331

Net Carb: 65g

Total Fat: 18g

Protein: 33g

Third Week

1200 calorie 21 day fix meal plan

1200 calorie 21-day fix meal plan – Meal plan for the third week

Day 15

Breakfast – Tea or coffee (unsweetened), 1 slice of feta cheese, 1 stick of string cheese, 1 cucumber, 1 tomato (medium, whole), 2 thin slices of whole wheat bread

Snack – 10 raw almonds, 10 walnuts (half), 1 cup of milk

Lunch – A bowl of cabbage soup – Here is the full cabbage soup recipe

Snack – 1 green apple

Dinner – 1 serving of green lentil dish, 4 tbsp Greek yogurt, 1 slice of whole wheat bread, 5 tbsp boiled pasta

Snack – 2 thin breadsticks

Nutritional Facts

Total calories of the day: 1300

Net Carb: 170g

Total Fat: 49g

Protein: 70g

Day 16

Breakfast – 2 boiled eggs, 2 tsp cream cheese, half bagel, 1 cucumber

Snack – 1 cup pomegranate seeds

Lunch – 1 serving of smothered pork chops – Here is the recipe for smothered pork chops

Snack – 1 carrot, 3 whole walnuts

Dinner – A bowl of cabbage soup – Here is the full recipe for diet cabbage soup

Snack – 1 medium orange

Nutritional Facts

Total calories of the day: 1.357

Net Carb: 102g

Total Fat: 25g

Protein: 56g

Day 17

Breakfast – 2 eggs fried with 1 tbsp olive oil, 2 slices bacon, 10 cherry tomatoes, 2 thin slices of whole wheat bread

Snack – 1 medium-size banana

Lunch – 1 serving of cabbage cake with ground beef.

Snack – 2 cups of shredded lettuce, 1 cucumber

Dinner – 1 serving of cabbage cake with ground beef.

Snack – 3 strawberries, 5 raw almonds

Nutritional Facts

Total calories of the day: 1.183

Net Carb: 112g

Total Fat: 56g

Protein: 65g

Day 18

Breakfast – 1 cup of porridge with berries and raw almonds

Snack – 1 serving of low carb brownies

Lunch – 1 serving of tuna salad with lots of greens

Snack – 1 cup of milk, 1 green apple

Dinner – 4 tbsp Greek yogurt, 1 slice of whole wheat bread

Snack – 1 carrot, 2 whole walnut

Nutritional Facts

Total calories of the day: 1.133

Net Carb: 107g

Total Fat: 39g

Protein: 67g

Day 19

Breakfast – Tea or coffee (unsweetened), 1 slice of feta cheese, 1 stick of string cheese, 1 cucumber, 1 tomato (medium, whole), 2 thin slices of whole wheat bread

Snack – 10 raw almonds, 10 walnuts (half), 1 cup of milk

Lunch – Banana and strawberry smoothie

Snack – 4 mini diet biscuits

Dinner – 100 grams of fish (grilled or steamed), salad (without oil), 1 thin slice of whole wheat bread

Snack – 1 cup of fruit salad

Nutritional Facts

Total calories of the day: 1275

Net Carb: 152g

Total Fat: 50g

Protein: 61g

Day 20

Breakfast – 2 eggs fried with 1 tbsp cheese and 1 tbsp olive oil, 2 slices of whole wheat bread, 5 cherry tomatoes, 1 small cucumber, 5 olives, unsweetened tea

Lunch – 8 tbsp vegetable dish (cooked with meat), 1 bowl of soup, 4 tbsp Greek yogurt, 1 slice of whole wheat bread

Snack – 1 green apple

Dinner – 1/2 grilled chicken breast (bone and skin removed), 1 serving of green salad, 4 tbsp of boiled pasta

Snack – 1 cup of green tea, 1 tangerine

Nutritional Facts

Total calories of the day: 1170

Net Carb: 118g

Total Fat: 44g

Protein: 80g

Day 21

Breakfast – Half a cup of milk, 2 slices of your favorite low-fat cheese, 1 boiled egg, 1 slice of whole wheat bread, 5 cherry tomatoes, 1 small cucumber

Lunch – 3 meatballs, 1 bowl of green salad, 1 slice of whole wheat bread

Dinner – 8 tbsp vegetable meal, 1 bowl of your favorite soup, 4 tbsp greek yogurt, 1 slice of whole wheat bread

Snack – 1 cup of milk, 3 tbsp of roasted chickpeas – Here is the roasted chickpeas recipe

Nutritional Facts

Total calories of the day: 1.256

Net Carb: 125g

Total Fat: 50g

Protein: 80g

Reference:

https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-breastfeeding-diet-myths

1200 calorie 21 day fix meal plan in PDF

BreakfastSnackLunchSnackDinnerSnack
Day 1Half a cup of milk, 2 slices of your favorite low-fat cheese, 1 boiled egg, 1 slice of whole wheat bread, 5 cherry tomatoes, 1 small cucumber3 meatballs, 1 bowl of green salad, 1 slice of whole wheat bread8 tbsp vegetable meal, 1 bowl of your favorite soup, 4 tbsp greek yogurt, 1 slice of whole wheat bread1 cup of milk, 3 tbsp of roasted chickpeas
Day 22 eggs fried with 1 tbsp cheese and 1 tbsp olive oil, 2 slices of whole wheat bread, 5 cherry tomatoes, 1 small cucumber, 5 olives, unsweetened tea8 tbsp vegetable dish (cooked with meat), 1 bowl of soup, 4 tbsp Greek yogurt, 1 slice of whole wheat bread1 green apple1/2 grilled chicken breast (bone and skin removed), 1 serving of green salad, 4 tbsp of boiled pasta1 cup of green tea, 1 tangerine
Day 3Tea or coffee (unsweetened), 1 slice of feta cheese, 1 stick of string cheese, 1 cucumber, 1 tomato (medium, whole), 2 thin slices of whole wheat bread10 raw almonds, 10 walnuts (half), 1 cup of milkBanana and strawberry smoothie4 mini diet biscuits100 grams of fish (grilled or steamed), salad (without oil), 1 thin slice of whole wheat bread1 cup of fruit salad
Day 41 cup of porridge with berries and raw almonds1 serving of low carb brownies - Here is the low carb brownies recipe1 serving of tuna salad with lots of greens1 cup of milk, 1 green apple4 tbsp Greek yogurt, 1 slice of whole wheat bread1 carrot, 2 whole walnut
Day 52 eggs fried with 1 tbsp olive oil, 2 slices bacon, 10 cherry tomatoes, 2 thin slices of whole wheat bread1 medium-size banana1 serving of cabbage cake with ground beef2 cups of shredded lettuce, 1 cucumber1 serving of cabbage cake with ground beef3 strawberries, 5 raw almonds
Day 62 boiled eggs, 2 tsp cream cheese, half bagel, 1 cucumber1 cup pomegranate seeds1 serving of smothered pork chops1 carrot, 3 whole walnutsA bowl of cabbage soup1 medium orange
Day 7Tea or coffee (unsweetened), 1 slice of feta cheese, 1 stick of string cheese, 1 cucumber, 1 tomato (medium, whole), 2 thin slices of whole wheat bread10 raw almonds, 10 walnuts (half), 1 cup of milkA bowl of cabbage soup1 green apple1 serving of green lentil dish, 4 tbsp Greek yogurt, 1 slice of whole wheat bread, 5 tbsp boiled pasta2 thin breadsticks
Day 81 serving of low carb Okonomiyaki1 mango1 serving of spinach and bulgur salad1 cup of lukewarm milk with 1 tsp of cinnamon powderGreen salad
Day 91 serving low carb cottage cheese pancakes3 dried apricots8 tablespoons of vegetable meal, 4 tablespoons of cooked rice, 2 slices of whole wheat bread, 4 tbsp Greek yogurt1 cup of popcorn8 tablespoons of vegetable meal, 4 tablespoons of cooked rice, 2 slices of whole wheat bread, 4 tbsp Greek yogurt1 cup of kefir/buttermilk
Day 101 cup of porridge with berries and raw almonds1 serving of low carb brownies1 serving of tuna salad with lots of greens1 cup of milk, 1 green apple4 tbsp Greek yogurt, 1 slice of whole wheat bread1 carrot, 2 whole walnut
Day 112 fried eggs with 1 tbsp curd cheese, 1 medium tomato, 2 thin slices of whole wheat breadHalf bagel, 1 tsp cream cheesePumpkin smoothie1 cup mixed fruit salad80g grilled steak, half a cup of boiled peas, 1 boiled carrot, 3 tbsp green salad10 raw hazelnuts
Day 122 slices of French toast (egg bread), 1 cup of milk, 1 cucumber, 5 olives, unsweetened tea1 cup fat-free popcorn, 1 handful of raisins1 serving of low carb shrimp scampi1 cup of low carb spicy hot chocolate1 serving of green salad with grilled chicken
Day 13Half a cup of milk, 2 slices of your favorite low-fat cheese, 1 boiled egg, 1 slice of whole wheat bread, 5 cherry tomatoes, 1 small cucumber3 meatballs, 1 bowl of green salad, 1 slice of whole wheat bread8 tbsp vegetable meal, 1 bowl of your favorite soup, 4 tbsp greek yogurt, 1 slice of whole wheat bread1 cup of milk, 3 tbsp of roasted chickpeas
Day 141 serving of low carb eggs benedict3 dried apricots, 1 cup kefir1 serving low carb Mexican tacos1 serving of avocado salad with cucumber (made from half an avocado)8 tbsp vegetable meal, 6 tbsp Greek yogurt, 2 slices of whole wheat bread10 raw almonds
Day 15Tea or coffee (unsweetened), 1 slice of feta cheese, 1 stick of string cheese, 1 cucumber, 1 tomato (medium, whole), 2 thin slices of whole wheat bread10 raw almonds, 10 walnuts (half), 1 cup of milkA bowl of cabbage soup1 green apple1 serving of green lentil dish, 4 tbsp Greek yogurt, 1 slice of whole wheat bread, 5 tbsp boiled pasta2 thin breadsticks
Day 162 boiled eggs, 2 tsp cream cheese, half bagel, 1 cucumber1 cup pomegranate seeds1 serving of smothered pork chops1 carrot, 3 whole walnutsA bowl of cabbage soup1 medium orange
Day 172 eggs fried with 1 tbsp olive oil, 2 slices bacon, 10 cherry tomatoes, 2 thin slices of whole wheat bread1 medium-size banana1 serving of cabbage cake with ground beef2 cups of shredded lettuce, 1 cucumber1 serving of cabbage cake with ground beef3 strawberries, 5 raw almonds
Day 181 cup of porridge with berries and raw almonds1 serving of low carb brownies1 serving of tuna salad with lots of greens1 cup of milk, 1 green apple4 tbsp Greek yogurt, 1 slice of whole wheat bread1 carrot, 2 whole walnut
Day 19Tea or coffee (unsweetened), 1 slice of feta cheese, 1 stick of string cheese, 1 cucumber, 1 tomato (medium, whole), 2 thin slices of whole wheat bread10 raw almonds, 10 walnuts (half), 1 cup of milkBanana and strawberry smoothie4 mini diet biscuits100 grams of fish (grilled or steamed), salad (without oil), 1 thin slice of whole wheat bread1 cup of fruit salad
Day 202 eggs fried with 1 tbsp cheese and 1 tbsp olive oil, 2 slices of whole wheat bread, 5 cherry tomatoes, 1 small cucumber, 5 olives, unsweetened tea8 tbsp vegetable dish (cooked with meat), 1 bowl of soup, 4 tbsp Greek yogurt, 1 slice of whole wheat bread1 green apple1/2 grilled chicken breast (bone and skin removed), 1 serving of green salad, 4 tbsp of boiled pasta1 cup of green tea, 1 tangerine
Day 21Half a cup of milk, 2 slices of your favorite low-fat cheese, 1 boiled egg, 1 slice of whole wheat bread, 5 cherry tomatoes, 1 small cucumber3 meatballs, 1 bowl of green salad, 1 slice of whole wheat bread8 tbsp vegetable meal, 1 bowl of your favorite soup, 4 tbsp greek yogurt, 1 slice of whole wheat bread1 cup of milk, 3 tbsp of roasted chickpeas

See Also:

21 Day Sugar Detox Recipe

1200 Calorie Gluten-Free Meal Plan

1200 Calorie Pescatarian meal plan

21 Day Anti Inflammatory Diet