1200 Calorie Meal Plan for Fast Fat Loss

Everybody wants to win at weight loss!

Despite what those infomercials and marketing geniuses on television tell you winning (like Charlie here) at losing body fat and getting a lean body isn’t easy.


However it is relatively simple.


For 95% of the people I coach it comes down to two things:

1. Creating a calorie deficit

2. Balancing blood sugar


Creating a calorie deficit can be accomplished three ways:

  1. Reducing calorie intake
  2. Increasing calorie expenditure through exercise
  3. Combination of both


Today we are going to discuss the first option- reducing calorie intake all the way down to 1200 calories.  This is the fastest way to induce a calorie deficit and get the pounds coming off fast.


Unless you are a chronic dieter (and you know who you are) chances are you have let your diet slip and have allowed some bad habits to creep back into your eating routine. These habits have undoubtedly put you into a calorie surplus and have caused your fat loss efforts to come to a halt.


Don’t worry because all of that is about to change.

If you follow the 1200 calorie meal plan I am about to give you- you WILL lose weight. The only exceptions are if you are a person with hypothyroidism are estrogen dominant or have another hormone related imbalance. In my experience this accounts for up to approximately 20 percent of women. If you think you fall into this category please seek testing from your medical professional for diagnosis and proper treatment.


Men are not immune either. Hypothyroidism occurs in men as well but in far fewer numbers. However, men can often have low testosterone and this can also impede weight loss. The only way to know for sure is to get tested so guys be sure to get to your doc and let them look you over if you suspect that this is happening to you.


For the rest of you this means that you have to eat less junk, drink fewer calories and eat more nutrient rich foods. By doing so you are going to lose fat (duh) but that is not the only thing you will accomplish. Here are some bonus perks:


By eating fewer calories and a lot less processed crap you will be giving your digestive system a break. Most people eat more calories than they need and this can overload your digestive system. Eating less will be giving your body a break.


Eating fewer carbs (which is what I am about to prescribe) will improve your insulin sensitivity (in other words your body will utilize insulin more efficiently). Insulin is a storage hormone and too much of it makes fat loss impossible.


Eating less will help make you less of a wimp. This may sound a bit harsh but if you want to SERIOUSLY lose fat then now is not the time to sugar coat things. All too often people say things like “I’m starving” when they reduce their calories and then run to the next vending machine they see to calm their nerves and save themselves from the impending death from starvation.


The truth is most of us are VERY fortunate and never have to worry about where our next meal is coming from. In fact, all of this access to food often gets us in trouble. I enjoy the process of temporary calorie restriction and fasting simply because it reminds me of how blessed I am.


Enough preaching and on with the diet!


Here is the plan. For the next 4-6 weeks I want you to follow the following meal plan strategy. By doing so you are going to lose a lot of fat. The added bonus is that when you go off of this plan and return to a higher calorie intake your body will be primed to gain some serious muscle (sweet)!


To do this correctly you MUST nail down your correct calorie intake. Here is what I have discovered- as a general rule if you want to LOSE weight your calorie intake should be equal to your body weight X 8.


If you want to MAINTAIN weight your calorie intake should be equal to your body weight X 10.


If you want to GAIN weight your calorie intake should be equal to your body weight X 12 (or more).


For the sake of this post I am going to use the example of a 150 pound female. This is what her calorie intake should be for weight loss:

150 X 8=1200 calories.


Now that is pretty low but remember this is only for a short period of time and the meal plan will give your body sufficient nutrients. Please note that while on this plan you are to consume only non-calorie containing beverages such as herbal teas, organic black coffee and water. In fact, aim for drinking half your bodyweight in ounces of water daily.


1200 Calorie Meal Plan


Breakfast- Oatmeal plus protein            

Ingredients 1200
Banana 1/4 small
Slow cook oats 1/2 cup(Dry)
Walnuts 1/8 cup, chopped
Whey protein powder 3 1/2 tbsp
Cinnamon 1 tsp

In a pot, add the banana, whey protein powder, and cinnamon to the oatmeal. Cook over medium heat for five minutes, stirring often. Top with walnuts and enjoy!



Morning Snack- Super Protein Shake


Ingredients 1200
Blueberries 1/4 cup
Ground flaxseed 1/2 tbsp
Fresh peaches 1/4 cup, halves or slices
Veggie protein powder 1 1/2 tbsp
Spring water 1 cup
Plain organic yogurt, low fat 1/3 cup

In a blender, combine yogurt, blueberries, peaches, ice, and water. Blend well. Add whey protein powder and flaxseed and blend on low for an additional 10 seconds.



Lunch- Turkey sandwich

Ingredients 1,200
Celery, chopped 1/4 cup
Cucumber, chopped 1/4 cup
Soy “nayonnaise” 1 tbsp
Non- processed cooked turkey breast meatRye bread 3 slices2 slices

Combine celery, cucumber, and mayonnaise, and turkey. Spread   on the bread.


Afternoon Snack- Organic cottage cheese and pineapple

Ingredients 1,200
Organic Cottagecheese ½ cup
Fresh pineapple chunks ½ cup

In a bowl, combine cottage cheese and pineapple chunks.


Dinner- Grilled salmon   


Ingredients 1200
Asparagus 3 spears
Extra virgin olive oil 1/4 tbsp
Wild salmon 3 ounces
Raw garlic 1 clove
Herbal seasoning ¼ tsp
Lemon juice ¼ ounce
Brown rice ¼ cup (uncooked)

Cook rice  according to package instructions. Cut salmon crosswise into 1 inch slices,  then place them in the lemon juice, turning a few times. Set aside. In a large skillet, heat ½ the olive oil. Add asparagus, stir until they are coated with oil. Cover and cook for 5 minutes, until almost tender and set vegetable aside in serving dish, cover and keep warm. Grill salmon.


This sample meal plan equals approximately 1200 calories  total for the day PLUS it is chock full of fiber, protein, veggies and all the nutrients your body needs to be healthy, strong and lean. Nothing complicated here. You can do this.


This is a sample of only one single days meals from my ebodi system- there are literally hundreds of options for you there (with calories ranging from 1200 to 6,000 per day) and far too many for me to list.


Now get started on that meal plan! The next post is going to be about the workout you are going to do. Let me know if you have any questions and what your results are!





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This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

11 Responses to “1200 Calorie Meal Plan for Fast Fat Loss”

  1. ilgn says:

    It sure would be nice to see a vegetarian meal plan. I don’t eat fish or chicken.

  2. will follow the 1200 cal. plan,,,, and exercise plan looks good annette d

  3. Rose says:

    Do you not need any liquid to cook the oatmeal??

    • admin says:

      Hi Rose- follow the recommendations on the oatmeal package- I usually use about a 2:1 ratio of water to oats. Keep in mind that the protein that you include will dilute the mixture as well so you have to play with it to get it the right consistency for you.

  4. lauren says:

    would like to know how to substitute for alergies: as i am allergic to : wheat, gluten, soya, nuts and green peppers. please advise.

    • admin says:

      Hi Lauren, I have compiled some substitutions below-

      Wheat and gluten- use coconut flower
      Soya- use soy free vegan protein blends
      Nuts- use seeds such as chia or hemp, veggies, rice or lentil crackers with seed butter
      Green peppers- use zucchini, cauliflower or any other veggie

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