Ally
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.
One Week 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!)Â 
Sunday: Day 0
Today is your prep day! Here’s your easy to-do:
- Go grocery shopping using the grocery list above.
- Freeze the chicken breasts and pork roast when you get home in plastic bags.
- Shred the rotisserie chicken. Â Pack 1/3 of it for tomorrow’s lunch, and keep the rest in a sealed container in the fridge.
- Pack tomorrow’s lunch and snack.
- 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!
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
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 Onions
Toast up two slices of whole grain toast and top each with 1/4 of a ripe avocado. Â 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. Â 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 SmoothieÂ
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.
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 Onions
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!
- Preheat the oven to 400 degrees, and make sure the chicken is defrosted.
- Line a baking sheet with aluminum foil.
- Peel and dice 1 sweet potato into small, 1/2 inch dices. Place the sweet potatoes in a large bowl.
- Chop the broccoli into small florets and put them in the bowl with the sweet potatoes.
- Add 1 tbsp olive oil, 1 tsp salt, freshly cracked black pepper, and 1/8 tsp red pepper flakes, (optional) to the bowl.
- 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.
- 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.
- Place the chicken in the center of the baking sheet.
- Cook for 30-35 minutes, or until the chicken is cooked through.
- 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 SmoothieÂ
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.
Store the leftovers in the fridge for lunches this weekend!
Saturday: Day 6
Breakfast (250 calories)
Cheesy Frittata with Bacon, Peppers, Spinach, and Onion
Bacon on a diet? Sign me up! One portion is 1/6 of the frittata. Â 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!
- Preheat the oven to 400 degrees.
- Line a baking sheet with aluminum foil.
- Slice zucchini into 1/2 inch rounds. Place the zucchini in a large bowl.
- Chop the cauliflower into small florets and put them in the bowl with the zucchini.
- Add 1 tbsp olive oil, 1 tsp salt, freshly cracked black pepper, and 1/8 tsp red pepper flakes, (optional) to the bowl.
- 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.
- 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.
- Place the chicken in the center of the baking sheet.
- Cook for 30-35 minutes, or until the chicken is cooked through.
- 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 Ever
Keep 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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OMG, all of the recipes look amazing
Thank you!! Hope you like them
I am very excited to try this diet it looks very easy and delicious!
Thank you! I hope you enjoy it and see results- let me know!
Can’t wait to start this and eat all that delicious food and lose weight at the same time how exciting!
I just finished the week of this diet and it has kick started a great path for me! Thank you so much for posting this. The grocery list made it possible for me to give this a try. The recipes were amazing, each one delicious!
This makes me so happy to read- thank you so much! I’m so happy it was inspiring and delicious 🙂
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hello how much is a cup?small coffee cup?im from chile and i need to know the size please and what about cereal bars?none at all?
One cup is equal to 8 ounces or 250 ml!
Do any of these dinners allow for family to eat also? Or do I need to also make them dinner?
Most of the recipes make 4 servings! I usually save them for leftovers, but you can feel the whole gang if it serves 4!
How much do you actually lose in a week? I didn’t see any of that posted
What’s up, all is going well here and ofcourse every one is sharing
facts, that’s truly excellent, keep up writing.
I’m doing the 1200 calorie meal plan. Will there be a new plan for next week?
I plan to shop for and work on this on Sunday. Any and all other meal plans, ideas or suggestions would be great!
I’m on Friday of this meal plan, and I have to say this has been so amazingly delicious and easy! Having the whole week already planned out helped me a lot with getting back on track with healthy eating. And these recipes all turned out so good! The pork over the mashed sweet potatoes was soooo yummy. I just stumbled upon this browsing Pinterest for meal plan ideas, and I’m so glad I found this. Not only is this great for dieting but I can also see myself using these meal recipes to make for my family as well. Thank you for all your hard work put into this plan, and I will definitely be checking out the other meal plans as well.
This makes me so happy to hear! I’m so excited you’re loving everything and finding it easy to follow. Glad you found me 🙂
Where did you get the recipes for these dinners like the white chili crockpot meal and the pork meal and the avocado toast I need recipes to know how to cook them. This diet
The recipe links are in this article! Scroll down and there is a day-by-day breakdown.
This plan looks great! How do I download this meal plan? I tried to print pages and ended up with alot of blank pages.
Hi Teri! Glad to hear that 🥰 I don’t have a downloadable version, but if you right click the images of the meal plan and list and download them to your computer it’s a cleaner version to print
I need to know where the recipes or for the crockpot white chili in the other recipes in here for the diet so I don’t know how to cook them for it.
The recipe links are included if you scroll down and read the day-by-day instructions!
Looking through pinterest for 1200 calorie meal plans, and yours was amazing! Very accurate grocery list, detailed recipes, and very manageable cooking for a busy mom. I love that leftovers were incorporated into the meal plan because who has time to cook 3 meals a day?! All the food was delicious, serving sizes were generous and left me feeling full and satisfied. I would LOVE if you did another (or more!) 1200 calorie meal plan. Thank you so much!
Thank you so much! This feedback means the world to me. I can definitely add more to my list. In the meantime I do have a lot of other plans, I know one is 1,400
Thank you so much! It was SOOO helpful to have everything planned out to kick off a healthy week! I LOVED oatmeal in a smoothie! And it was just so nice to have an easy “eat only these things” list so I didn’t have to think about food while I’m trying to cut back! 🙂
May be a silly question, but how big a bag should the salad greens be?
Good question!! A standard 16-oz bag is what I was thinking here but honestly there’s no such thing as too many greens if you want to get a bigger size 🙂
How can I print your 1200 Calorie diet plan, shopping list and recipes?
The whole plan looks great. Thanks
Thank you!! You can right click on the photo of the meal plan and grocery list to download it to your computer and from there you can print
finally somebody who has the recipes, the grocery list and the yumminess all wrapped up perfectly for us to use!!! Thank you so much. Do you think you will have more 1200 calorie week plans?
I love the detail you put into this!! Thank you! I do have one question: is it possible to split the grocery shopping plan/ingredients into two trips? I’d rather not risk spoilage or waste.
Yes you definitely can! However I usually just freeze the meats immediately when I get home to prevent that. The veggies will be fine.
Hi Ally. I love your simple , quick recipes and they are so delicious. I don’t have much time to prep so I find that this is an easy way to stay on course. Do you have a plan for 30 days? If you do, please let me know how I can get it. Thank you so much for sharing.
Hi Ally
The spaghetti squash’s recipe
Is it 1/3 of the whole spaghetti squash or 1/3 of the half ?