What does 1,200 calories look like?

1,200 calories is the lowest daily target most guidelines suggest for women without medical supervision. The trick is volume: lots of vegetables, lean protein at every meal, and measured fats.

1,200 1,500 1,800 2,000

1,200calories

97 gprotein

136 gcarbs

34 gfat

26 gfiber

Breakfast

275 kcal

Greek yogurt (nonfat, plain)1 container (170 g) · 170 g100kcal Blueberries97 blueberries · 132 g75kcal Oats (dry)⅓ cup (dry) · 26 g100kcal

Lunch

400 kcal

Chicken breast (roasted)100 g165kcal Romaine lettuce3¼ cups (shredded) · 147 g25kcal Cherry tomatoes9¾ cherry tomatoes · 167 g30kcal Cucumber½ cucumber (8 in) · 133 g20kcal Olive oil½ tablespoon · 7 g60kcal Whole wheat bread1¼ slices · 40 g100kcal

Snack

175 kcal

Apple1 medium apple · 183 g95kcal String cheese1 stick (1 oz) · 27 g80kcal

Dinner

350 kcal

Salmon (cooked)97 g200kcal Broccoli1⅔ cups (chopped) · 147 g50kcal Sweet potato1 medium sweet potato · 111 g100kcal

How to use this menu

Treat it as a template, not a rulebook. Swap foods within a meal for others with similar calories: every food page on this site shows exactly how much 100, 200 or 500 calories is. Not sure 1,200 is right for you? Calculate your own target.

Calorie targets below 1,200 (women) or 1,500 (men) a day should only be followed with medical supervision. Totals are calculated from USDA FoodData Central.

Free printable

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.