1200 Calorie Keto Meal Plan for 1 Week
If you ever find yourself conversing with a fitness enthusiast or a nutritionist, chances are you’ve heard about the ‘Ketogenic diet’ or Keto diet at some point.
This is because, within the past few years, this diet has established itself as one of the most followed diet plans worldwide.
Not only does it help you to lose some good weight within no time, but it also makes you stay fit and go for more extended periods.
Speaking of its definition, a ketogenic diet is a diet plan that goes high on fats, is low on carbs, and moderates protein consumption.
Combining it with a 1200 calorie day meal plan, a keto diet plan will likely quickly bring efficient weight loss results.
What is a 1200 calorie keto meal plan?
A 1200 calorie keto meal plan is about following a disciplined keto diet while keeping your daily calorie intake under or around 1200 calories.
Before you start with this diet plan, keep in mind that this 1200 calorie keto meal plan is not meant for everyone and medical consultation is highly recommended before you start practicing it daily.
Guidelines to follow before starting ahead with this 1200 calorie keto meal plan
- People diagnosed with health issues like cardiovascular issues, diabetes, hypertension and so on must avoid it by every means.
- You are required to include only healthy fats, limited carbs, and lots of protein daily.
- Try enjoying the meals (while making them flavorful) to avoid boredom or monotony.
- Always keep your snacks handy to avoid any cheat meals during the process
- Try following the diet for at least 7 days for the start before you jump in with the full schedule
Sample 1200 calorie keto meal plan
Day 1.
Breakfast – 4 hard-boiled eggs
Snack – 2 servings of arugula salad
Lunch – 1 serving of Turkey lettuce rollups
Snack – Almonds (1 oz)
Dinner – 2 servings of garlic-roasted Brussels sprouts
Total calorie count for the day: 1190
Day 2.
Spinach Avocado Smoothie
Breakfast – 2 strips of Bacon with 1 serving of spinach avocado smoothie
Snack – almonds (1 oz)
Lunch – 2 servings of turkey and avocado wrap
Snack – 2 servings of turkey lettuce rollups
Dinner – 2 servings of steamed broccoli dressed with olive oil and parmesan cheese
Total calories for the day: 1202
Day 3.
Breakfast-2 servings of over-easy eggs with 2 strips of bacon
Snack – Almonds (1 oz)
Lunch – 1 serving of low-carb Caprese salad
Snack – 1 serving of tuna avocado salad
Dinner – 1 serving of chicken Caesar salad
Total calories for the day-1180
Day 4.
Turkey omelet
Breakfast- 1 serving of turkey omelet
Snack – 1 serving of Cheese slices
Lunch – 1 serving of keto avocado pepperoni salad
Snack -1 serving of simple lemon pepper tuna
Dinner – 1 serving of Detox broccoli soup
Total calories for the day: 1201
Day 5.
Breakfast – 1 serving of Scrambled eggs with Spinach and Mexican blend cheese
Snack – 2 servings of Pistachio-crusted goat cheese balls
Lunch – 2 servings of Heirloom tomato basil mozzarella salad
Snack – Strawberry flavored water (2 cups) with 1 serving of cheese slices
Dinner- Pan-fried t-bone (4 oz) with 1 serving of fried broccoli (in olive oil)
Total calories for the day -1205
Day 6.
1200 Calorie Keto Meal Plan – Southwestern eggs
Breakfast – 1 serving of southwestern eggs
Snack – 1 serving of cheese slices
Lunch – 1 serving of Cucumber Avocado salad
Snack – Almonds (1 oz)
Dinner – 1 serving of creamy chicken and herb skillet
Total calories for the day-1201 calories
Day 7.
Tuna salad
Breakfast- 1 serving of ham and egg scramble
Snack- 1 serving of plain tuna salad
Lunch- 1 serving of turkey lettuce rollups with 2 servings of cheese slices
Snack- 1 serving of mixed greens with lemon salad and olive oil dressing
Dinner- 2 cups of bachelor Brussels sprouts
Total calories for the day-1205
1200 calorie keto meal plan- thumbs up or thumbs down?
This meal plan can work wonders in your weight loss diet if followed religiously. Still, the key is to stick with the right dietary options daily.
Moreover, this keto diet plan is not meant for everyone and you must consult with your physician before getting on board with this.
Remember to watch out for your fiber intake, which will balance your protein consumption, making digestion easier.
You can get more fiber-based food ideas on a 1200 calorie vegan plan.
Hence, it’s a ‘thumbs up from our end for this super unique 1200 calorie keto meal plan. Bon appetite!
Printable (PDF) 1200 calorie keto meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 4 hard-boiled eggs | 2 strips of Beacon with 1 serving of Spinach Avocado smoothie | 2 servings of over-easy eggs with 2 strips of beacon | 1 serving of Turkey omelette | 1 serving of Scrambled eggs with Spinach and Mexican blend cheese | 1 serving of southwestern eggs | 1 serving of ham and egg scramble |
| Snacks | 2 servings of Arugula salad | Almonds (1 oz) | Almonds (1 oz) | 1 serving of Cheese slices | 2 servings of Pistachio-crusted goat cheese balls | 1 serving of cheese slices | 1 serving of plain tuna salad |
| Lunch | 1 serving of Turkey lettuce rollups | 2 servings of Turkey and avocado wrap | 1 servings of low carb Caprese salad | 1 serving of Keto avocado pepperoni salad | 2 servings of Heirloom tomato basil mozzarella salad | 1 serving of Cucumber Avocado salad | 1 serving of turkey lettuce rollups with 2 servings of cheese slices |
| Snacks | Almonds (1 oz) | 2 servings of Turkey lettuce rollups | 1 serving of Tuna avocado salad | 1 serving of simple lemon pepper tuna | Strawberry flavored water (2 cups) with 1 serving of cheese slices | Almonds (1 oz) | 1 serving of mixed greens with lemon salad and olive oil dressing |
| Dinner | 2 serving of Garlic roasted Brussels sprouts | 2 serving of steamed broccoli dressed with olive oil and parmesan cheese | 1 serving of chicken Ceaser salad | 1 serving of Detox broccoli soup | Pan-fried T-bone (4 oz) with 1 serving of fried broccoli (in olive oil) | 1 serving of creamy chicken and herb skillet | 2 cups of bachelor Brussel sprouts |
| Total calories for the day | 1190 | 1202 | 1180 | 1201 | 1205 | 1201 | 1205 |
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