Delicious and Satisfying 1,200 Calorie Meal Plan, Recipes, and Grocery List

It’s the holidays, and you know what that means: cookies and wine galore until it’s time to go on a diet. This easy to follow 1,200 calorie meal plan is delicious and satisfying, (seriously, you won’t feel deprived or hangry!) and is guaranteed to make you loose a couple of those holiday pounds.1,200 Calorie Meal Plan

One Week 1,200 Calorie Meal Plan

1,200 Calorie Meal Plan

One Week 1,200 Calorie Meal Plan: Grocery List

Keep in mind this is for 1 person for 1 week, (though you might have some leftovers from a couple dinners!) 1,200 calorie meal plan

Sunday: Day 0

Today is your prep day! Here’s your easy to-do:

  1. Go grocery shopping using the grocery list above.
  2. Freeze the chicken breasts and pork roast when you get home in plastic bags.
  3. Shred the rotisserie chicken.  Pack 1/3 of it for tomorrow’s lunch, and keep the rest in a sealed container in the fridge.
  4. Pack tomorrow’s lunch and snack.
  5. Your dinner tomorrow night is Simple Slow Cooker White Chicken Chili, a slow cooker meal.  You can either prep it all tonight and store it in a gallon ziplock bag in the fridge and put it in the slow cooker when you wake up, or you can do it all in the morning!

Monday: Day 1

Don’t forget to put your dinner, Simple Slow Cooker White Chicken Chili, in the slow cooker!

Breakfast (365 calories)

Ally’s Power Morning Smoothie << click the links for the full recipe page!Power Morning Smoothie

Lunch (~330 calories)

This is a super easy and delicious salad! A whole bag of your favorite salad mix + 1/3 of the shredded rotisserie chicken + 2 tbsp of your favorite dressing.

Snack (155 calories)

Eat 1 cup of greek yogurt and 1/2 cup of your favorite berries.

Dinner (350 calories)

Simple Slow Cooker White Chicken Chili

Slow Cooker White Chicken Chili

YUM! How easy was that? Top with a little shredded cheese if you’d like, and keep the leftovers covered in the fridge for tomorrow’s dinner and Wednesday’s lunch.

To Do:

Prep the pickled onions, (if you want them!) for tomorrow’s Perfect Avocado Toast with Easy Pickled Onions.  Also, pack your lunch and snack for tomorrow!


Tuesday: Day 2

Breakfast (300 calories)

Perfect Avocado Toast with Easy Pickled OnionsPerfect Avocado Toast

Toast up two slices of whole grain toast and top each with 1/4 of a ripe avocado.  Squeeze 1/2 a lemon over the avocado, and squeeze the other half of the lemon on the leftover avocado to keep it from browning, and wrap it up tight with plastic wrap or foil.  Save that leftover half in the fridge for Thursday’s breakfast.

Lunch (~330 calories)

This is a super easy and delicious salad! A whole bag of your favorite salad mix + 1/3 of the shredded rotisserie chicken + 2 tbsp of your favorite dressing.

Snack (270 calories)

Eat one sliced apple with 2 tbsp of peanut butter.

Dinner (350 calories)

Leftover Simple Slow Cooker White Chicken Chili


Wednesday: Day 3

Breakfast (365 calories)

Ally’s Power Morning Smoothie Power Morning Smoothie

Lunch (350 calories)

Leftover Simple Slow Cooker White Chicken Chili

Snack (270 calories)

Eat one sliced apple with 2 tbsp of peanut butter.

Dinner (230 calories)

Eat 1/3 of No-Guilt Spaghetti Squash Bolognese.  Save the leftovers, (2 equal portions) in the fridge for lunches this week.Spaghetti Squash Bolognese

To Do

Pack your lunch and snack for tomorrow, and move chicken breasts and pork roast to the fridge to defrost.


Thursday: Day 4

Breakfast (300 calories)

Perfect Avocado Toast with Easy Pickled OnionsPerfect Avocado Toast

Lunch (230 calories)

Leftover No-Guilt Spaghetti Squash Bolognese

Snack (330 calories)

A whole bag of your favorite salad mix + 1/3 of the shredded rotisserie chicken + 2 tbsp of your favorite dressing.

Dinner (385 calories)

One-pan easy and delicious sheet pan dinner!

  1. Preheat the oven to 400 degrees, and make sure the chicken is defrosted.
  2. Line a baking sheet with aluminum foil.
  3. Peel and dice 1 sweet potato into small, 1/2 inch dices. Place the sweet potatoes in a large bowl.
  4. Chop the broccoli into small florets and put them in the bowl with the sweet potatoes.
  5. Add 1 tbsp olive oil, 1 tsp salt, freshly cracked black pepper, and 1/8 tsp red pepper flakes, (optional) to the bowl.
  6. Toss to coat the veggies evenly with the oil and seasoning, and then spread the veggies out in a single layer on the baking sheet.
  7. In the same bowl, season the chicken breast with salt, pepper, a pinch of garlic powder, a pinch of dried herbs, a drizzle of oil, and 1 tsp balsamic vinegar. Coat evenly.
  8. Place the chicken in the center of the baking sheet.
  9. Cook for 30-35 minutes, or until the chicken is cooked through.
  10. Enjoy!

To Do

Tomorrow’s dinner, Autumn Crockpot Pork Roast with Apples and Onions is made in the slow cooker. You can prep everything tonight, store it in a plastic bag overnight, and put it in the crockpot in the morning if you’d like.


Friday: Day 5

Make sure you put your dinner, Autumn Crockpot Pork Roast with Apples and Onions, in the slow cooker! It needs all day to cook.

Breakfast (365 calories)

Ally’s Power Morning Smoothie Power Morning Smoothie

Lunch (230 calories)

Leftover No-Guilt Spaghetti Squash Bolognese.

Snack (120 calories)

1 cup of greek yogurt.

Dinner (500 calories)

Autumn Crockpot Pork Roast with Apples and Onions and a baked sweet potato seasoned with some salt and pepper.Autumn Crockpot Pork Roast with Apples and Onions

Store the leftovers in the fridge for lunches this weekend!


Saturday: Day 6

Breakfast (250 calories)

Cheesy Frittata with Bacon, Peppers, Spinach, and Onion

Cheesy Frittata with Bacon, Peppers, Spinach, and Onion

Bacon on a diet? Sign me up! One portion is 1/6 of the frittata.  Keep the leftovers in the fridge for tomorrow’s breakfast.

Lunch (500 calories)

Leftover Autumn Crockpot Pork Roast with Apples and Onions and a baked sweet potato.

Snack (70 calories)

1 cup of your favorite berries.

Dinner (385 calories)

Another one-pan easy and delicious sheet pan dinner!

  1. Preheat the oven to 400 degrees.
  2. Line a baking sheet with aluminum foil.
  3. Slice zucchini into 1/2 inch rounds. Place the zucchini in a large bowl.
  4. Chop the cauliflower into small florets and put them in the bowl with the zucchini.
  5. Add 1 tbsp olive oil, 1 tsp salt, freshly cracked black pepper, and 1/8 tsp red pepper flakes, (optional) to the bowl.
  6. Toss to coat the veggies evenly with the oil and seasoning, and then spread the veggies out in a single layer on the baking sheet.
  7. In the same bowl, season the chicken breast with salt, pepper, a pinch of garlic powder, a pinch of dried herbs, a drizzle of oil, and 1 tsp balsamic vinegar. Coat evenly.
  8. Place the chicken in the center of the baking sheet.
  9. Cook for 30-35 minutes, or until the chicken is cooked through.
  10. Enjoy!

Sunday: Day 7

Breakfast (250 calories)

Leftover Cheesy Frittata with Bacon, Peppers, Spinach, and Onion

Lunch (500 calories)

Leftover Autumn Crockpot Pork Roast with Apples and Onions and a baked sweet potato

Snack (120 calories)

1 cup greek yogurt

Dinner (360 calories)

The Most Flavorful Winter Minestrone EverWinter MinestroneKeep the leftovers in the fridge for healthy meals next week!

YOU DID IT! I’d love to know how the week went! Share your photos or thoughts with me on social media @allyscooking or in the comments section below.

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