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
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
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
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 – 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
| Breakfast | Snack | Lunch | Snack | Dinner | Snack | |
|---|---|---|---|---|---|---|
| Day 1 | 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 | 3 meatballs, 1 bowl of green salad, 1 slice of whole wheat bread | 8 tbsp vegetable meal, 1 bowl of your favorite soup, 4 tbsp greek yogurt, 1 slice of whole wheat bread | 1 cup of milk, 3 tbsp of roasted chickpeas | ||
| Day 2 | 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 | 8 tbsp vegetable dish (cooked with meat), 1 bowl of soup, 4 tbsp Greek yogurt, 1 slice of whole wheat bread | 1 green apple | 1/2 grilled chicken breast (bone and skin removed), 1 serving of green salad, 4 tbsp of boiled pasta | 1 cup of green tea, 1 tangerine | |
| Day 3 | 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 | 10 raw almonds, 10 walnuts (half), 1 cup of milk | Banana and strawberry smoothie | 4 mini diet biscuits | 100 grams of fish (grilled or steamed), salad (without oil), 1 thin slice of whole wheat bread | 1 cup of fruit salad |
| Day 4 | 1 cup of porridge with berries and raw almonds | 1 serving of low carb brownies - Here is the low carb brownies recipe | 1 serving of tuna salad with lots of greens | 1 cup of milk, 1 green apple | 4 tbsp Greek yogurt, 1 slice of whole wheat bread | 1 carrot, 2 whole walnut |
| Day 5 | 2 eggs fried with 1 tbsp olive oil, 2 slices bacon, 10 cherry tomatoes, 2 thin slices of whole wheat bread | 1 medium-size banana | 1 serving of cabbage cake with ground beef | 2 cups of shredded lettuce, 1 cucumber | 1 serving of cabbage cake with ground beef | 3 strawberries, 5 raw almonds |
| Day 6 | 2 boiled eggs, 2 tsp cream cheese, half bagel, 1 cucumber | 1 cup pomegranate seeds | 1 serving of smothered pork chops | 1 carrot, 3 whole walnuts | A bowl of cabbage soup | 1 medium orange |
| Day 7 | 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 | 10 raw almonds, 10 walnuts (half), 1 cup of milk | A bowl of cabbage soup | 1 green apple | 1 serving of green lentil dish, 4 tbsp Greek yogurt, 1 slice of whole wheat bread, 5 tbsp boiled pasta | 2 thin breadsticks |
| Day 8 | 1 serving of low carb Okonomiyaki | 1 mango | 1 serving of spinach and bulgur salad | 1 cup of lukewarm milk with 1 tsp of cinnamon powder | Green salad | |
| Day 9 | 1 serving low carb cottage cheese pancakes | 3 dried apricots | 8 tablespoons of vegetable meal, 4 tablespoons of cooked rice, 2 slices of whole wheat bread, 4 tbsp Greek yogurt | 1 cup of popcorn | 8 tablespoons of vegetable meal, 4 tablespoons of cooked rice, 2 slices of whole wheat bread, 4 tbsp Greek yogurt | 1 cup of kefir/buttermilk |
| Day 10 | 1 cup of porridge with berries and raw almonds | 1 serving of low carb brownies | 1 serving of tuna salad with lots of greens | 1 cup of milk, 1 green apple | 4 tbsp Greek yogurt, 1 slice of whole wheat bread | 1 carrot, 2 whole walnut |
| Day 11 | 2 fried eggs with 1 tbsp curd cheese, 1 medium tomato, 2 thin slices of whole wheat bread | Half bagel, 1 tsp cream cheese | Pumpkin smoothie | 1 cup mixed fruit salad | 80g grilled steak, half a cup of boiled peas, 1 boiled carrot, 3 tbsp green salad | 10 raw hazelnuts |
| Day 12 | 2 slices of French toast (egg bread), 1 cup of milk, 1 cucumber, 5 olives, unsweetened tea | 1 cup fat-free popcorn, 1 handful of raisins | 1 serving of low carb shrimp scampi | 1 cup of low carb spicy hot chocolate | 1 serving of green salad with grilled chicken | |
| Day 13 | 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 | 3 meatballs, 1 bowl of green salad, 1 slice of whole wheat bread | 8 tbsp vegetable meal, 1 bowl of your favorite soup, 4 tbsp greek yogurt, 1 slice of whole wheat bread | 1 cup of milk, 3 tbsp of roasted chickpeas | ||
| Day 14 | 1 serving of low carb eggs benedict | 3 dried apricots, 1 cup kefir | 1 serving low carb Mexican tacos | 1 serving of avocado salad with cucumber (made from half an avocado) | 8 tbsp vegetable meal, 6 tbsp Greek yogurt, 2 slices of whole wheat bread | 10 raw almonds |
| Day 15 | 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 | 10 raw almonds, 10 walnuts (half), 1 cup of milk | A bowl of cabbage soup | 1 green apple | 1 serving of green lentil dish, 4 tbsp Greek yogurt, 1 slice of whole wheat bread, 5 tbsp boiled pasta | 2 thin breadsticks |
| Day 16 | 2 boiled eggs, 2 tsp cream cheese, half bagel, 1 cucumber | 1 cup pomegranate seeds | 1 serving of smothered pork chops | 1 carrot, 3 whole walnuts | A bowl of cabbage soup | 1 medium orange |
| Day 17 | 2 eggs fried with 1 tbsp olive oil, 2 slices bacon, 10 cherry tomatoes, 2 thin slices of whole wheat bread | 1 medium-size banana | 1 serving of cabbage cake with ground beef | 2 cups of shredded lettuce, 1 cucumber | 1 serving of cabbage cake with ground beef | 3 strawberries, 5 raw almonds |
| Day 18 | 1 cup of porridge with berries and raw almonds | 1 serving of low carb brownies | 1 serving of tuna salad with lots of greens | 1 cup of milk, 1 green apple | 4 tbsp Greek yogurt, 1 slice of whole wheat bread | 1 carrot, 2 whole walnut |
| Day 19 | 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 | 10 raw almonds, 10 walnuts (half), 1 cup of milk | Banana and strawberry smoothie | 4 mini diet biscuits | 100 grams of fish (grilled or steamed), salad (without oil), 1 thin slice of whole wheat bread | 1 cup of fruit salad |
| Day 20 | 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 | 8 tbsp vegetable dish (cooked with meat), 1 bowl of soup, 4 tbsp Greek yogurt, 1 slice of whole wheat bread | 1 green apple | 1/2 grilled chicken breast (bone and skin removed), 1 serving of green salad, 4 tbsp of boiled pasta | 1 cup of green tea, 1 tangerine | |
| Day 21 | 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 | 3 meatballs, 1 bowl of green salad, 1 slice of whole wheat bread | 8 tbsp vegetable meal, 1 bowl of your favorite soup, 4 tbsp greek yogurt, 1 slice of whole wheat bread | 1 cup of milk, 3 tbsp of roasted chickpeas |
See Also:
1200 Calorie Gluten-Free Meal Plan