Nutrioscale - Blog
  • 18 Dec, 2023

  • By Nutrioscale Team

1200-Calorie Meal Plan: Recipes & Preparation

This easy-to-follow 1200-calorie meal plan is designed to provide you with energy and satisfaction while reducing calorie intake, enabling you to lose 0.5 to 1 kilos per week in a healthy manner. With a focus on foods that promote weight loss, this meal plan incorporates high-protein and high-fiber options to help you feel satiated for longer periods of time.

The calorie count for each meal is provided, allowing you the flexibility to make substitutions based on your preferences. By combining this nutritious meal plan with regular physical activity, you'll be on the right path to achieve a healthy weight loss of 0.5 to 1 kilos per week.

Breakfast: 300 -
Greek Yogurt with Berries and Almonds


  • 200g Greek yogurt (about 3/4 cup)
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon sliced almonds
  • 1 teaspoon honey (optional)


  1. Place the Greek yogurt in a bowl.
  2. If using fresh berries, wash them thoroughly. If using frozen berries, let them thaw a bit before using.
  3. Top the Greek yogurt with the mixed berries.
  4. Sprinkle the sliced almonds over the berries.
  5. Drizzle with honey, if desired.
  6. Mix gently, if you prefer, or enjoy the layers as they are.


Macro Amount
Calories 300 kcal
Protein Approx. 20g
Carbohydrates Approx. 30g
Fat Approx. 10g
Fiber Approx. 4g
Sugar Approx. 20g (varies with berries and honey)

Lunch: 400 -
Grilled Chicken Salad with Vinaigrette


  • 1 boneless, skinless chicken breast (about 6 oz)
  • 1 tbsp olive oil
  • Salt and pepper, to taste
  • Mixed salad greens (about 2 cups)
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cucumber, sliced
  • 1/4 red onion, thinly sliced
  • 2 tbsp vinaigrette dressing


  1. Preheat your grill or grill pan over medium-high heat.
  2. Brush the chicken breast with olive oil and season with salt and pepper.
  3. Place the chicken on the grill and cook for about 6-7 minutes per side or until the internal temperature reaches 165°F (75°C).
  4. While the chicken is cooking, prepare your salad by combining mixed greens, cherry tomatoes, cucumber, and red onion in a large bowl.
  5. Once the chicken is fully cooked, let it rest for a few minutes and then slice it.
  6. Add the grilled chicken slices on top of the salad.
  7. Drizzle the vinaigrette dressing over the salad and toss to combine.
  8. Serve immediately.


Component Amount
Calories 400
Protein 35g
Carbohydrates 12g
Fat 22g
Fiber 3g

Dinner: 500 -
Baked Salmon with Steamed Broccoli


  • 1 salmon fillet (approximately 6 oz or 170g)
  • 1 tbsp olive oil
  • 1/2 lemon, juiced
  • 1 garlic clove, minced
  • Salt and pepper to taste
  • 2 cups broccoli florets


  1. Preheat your oven to 400°F (200°C).
  2. Place the salmon fillet on a baking sheet lined with parchment paper.
  3. In a small bowl, mix together olive oil, lemon juice, minced garlic, salt, and pepper.
  4. Brush the mixture over the salmon, ensuring it is evenly coated.
  5. Bake in the preheated oven for about 12-15 minutes depending on thickness of the fillet, or until the salmon flakes easily with a fork.
  6. While the salmon is baking, steam the broccoli florets. You can do this by placing them in a steaming basket over boiling water, covering, and cooking for about 5-7 minutes or until they are tender yet still slightly crisp.
  7. Serve the baked salmon with steamed broccoli on the side.


Nutrient Amount
Calories 500 kcal
Protein 45g
Carbohydrates 10g
Fiber 4g
Fat 30g