7 Day 1200 Calorie Diet Meal Plan (Printable PDF + Menu)

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Following a structured, calorie-controlled meal plan can be a good way to lose weight and manage food intake. However, there are some caveats to ensure that you are following a diet in a healthy way.

This article will cover everything you need to know when following this 1200-calorie diet plan and have a printable meal plan available as a PDF.

View 1200 Calorie Diet Plan PDF

How to Follow This Plan

Since 1200 calories are far lower than the recommended calorie allowance for men, a 1200-calorie diet should only be used by women looking to lose some weight.

If you want to follow this plan as a man, then you would need to increase the portion sizes in order to match the higher energy requirements men have.

The plan itself contains lots of fiber, fruits and vegetables so that you can trust that what you’re eating is healthy, plus contains a good amount of protein.

The recipes and shopping list within the plan are suitable for 2 people. However, this can be easily adjusted if needed.

Foods to Eat on a Calorie-Controlled Plan

Because you’ll be consuming fewer calories, it’s important that those calories contain all the vitamins and nutrients you need in order to function correctly.

This means eating nutrient-dense foods, such as:

  • Fruits – such as apples, avocados and berries
  • Vegetables – particularly cruciferous vegetables and leafy greens
  • Whole grains – such as whole grain bread, brown rice and oatmeal
  • Nuts and seeds – such as almonds, walnuts, flax seeds, chia seeds
  • Legumes – such as beans and chickpeas
  • Fatty fish – fish such as salmon, tuna and mackerel
  • Low-fat dairy – such as milk and yogurt
  • Lean proteins – such as poultry, fish
  • Extra-virgin olive oil – for cooking

View 1200 Calorie Diet Plan PDF


Fruits contain lots of vitamins and minerals, and are excellent as a snack in-between meals to satisfy cravings.

Although they are higher in sugar than vegetables, this sugar is natural. Since they also contain lots of fiber and water, they usually have a low glycemic index, which means they don’t spike blood sugar levels.

For those with diabetes, it’s recommended to speak to a doctor or dietician to better gauge what fruits to eat and how much.


Vegetables contain lots of vitamins, minerals, and antioxidants. Generally, a good rule of thumb is to eat vegetables with various colors, as they typically have different nutrient profiles.

Although all vegetables are great to eat, there are certain types that are especially healthy.

Dark, leafy greens are one group of vegetables that has lots of vitamins and minerals. They have many health benefits like lower risk of obesity, heart disease, high blood pressure, and mental decline (1).

They include foods like:

  • Spinach
  • Broccoli
  • Kale
  • Green beans
  • Collard greens
  • Cabbage
  • Swiss chard

Cruciferous vegetables are also another group of vegetables that are worth eating. They are low-calorie, but contain lots of vitamins C, E, K, folate, and fiber. They include foods like:

  • arugula
  • bok choy
  • broccoli
  • Brussels sprouts
  • cabbage
  • cauliflower
  • kale
  • radish
  • turnips

Whole Grains

Refined grain foods are found in many baked goods and bread. However, during the refining process, they lose a lot of their nutritional value. 

Whole grains contain all parts of the grain and these parts that aren’t removed during the refining process contain vitamins, minerals, and fiber. 

Refined grains have shown to contribute to major swings in blood sugar levels and overeating (2). By comparison, eating whole grains can lead to a 20% lower risk of heart disease and stroke (3).

One of the easiest changes you can make to your diet is ensuring you choose whole-grain options for bread, pasta, and rice and reducing the amount of refined grains you eat.

Whole grains include: 

  • Barley
  • Brown rice
  • Bulgur wheat
  • Whole-wheat bread
  • Whole-wheat pasta

Oats are also an excellent type of whole grain to eat regularly.

They contain beta-glucan a type of fiber that is especially useful for improving liver function. Studies have shown eating oats may lower total cholesterol by 5% and “bad” LDL cholesterol by 7% (4).

If you do eat oats, ensure they are whole or steel-cut oats. Prepackaged oatmeal often contains additional sugars, making them less useful for fighting fatty liver.

Nuts and Seeds

Nuts and seeds contain lots of fiber, vitamins, and minerals as well as some protein. They are calorie-dense foods, but it is generally found in studies that they can help people lose weight (56).

Flax seeds and chia seeds do contain omega-3 fats, but this is in the form of alpha-linolenic omega-3 fatty acids (ALA).

The other two important omega-3 fats are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are essential omega-3 fats that have a range of benefits. ALA doesn’t have many health benefits on its own, but it can be converted to DHA and EPA, albeit inefficiently (0.5%-5%).

Therefore, although ALA is great, it’s important to ensure you consume DHA and EPA that is typically found in fatty fish. 

Great nut and seed additions to your diet include:

  • Almonds
  • Walnuts
  • Chia seeds
  • Flax seeds

Lean Proteins

Lean protein includes both animal protein and plant protein. They are foods that are lower in saturated fats, an unhealthy type of fat when compared to unsaturated fats. 

Animal Protein

These include:

  • Poultry – such as turkey chicken
  • Fish – such as oily fish like salmon or tuna, or even white fish like cod

Red meat is more controversial and includes meat such as pork and beef. This is because even though they are highly nutritious, they are also higher in saturated fats. 

Saturated fat is used in the body to make cholesterol. Eating too much saturated fat can therefore raise it. Excessive cholesterol can increase your risk of conditions like heart disease and stroke.

Therefore, it’s best to eat them in smaller quantities and not rely on them for your main animal protein.

Some research finds that processed meats and red meats may increase the risk of cancer and other diseases (7).

Plant-based protein

These include foods such as:

  • Legumes – such as lentils, beans, chickpeas and peas
  • Nuts and Seeds – such as almonds, walnuts, pistachios flax seeds, chia seeds 
  • Soy products – such as tofu and tempeh

These foods are important to eat if you are having any vegetarian/vegan days, as these are higher in protein than other plant-based foods.


Dairy products are excellent sources of protein, calcium, vitamin D and other minerals.

However, they can also be high in saturated fat, so it’s usually better to choose reduced-fat options. Be sure to check the labels – sometimes extra sugar is added to compensate, which isn’t healthy.

If you’re looking for a dairy-free alternative, then soy milk is the closest to cow’s milk in terms of its nutritional value.

However, other milk such as almond, oat, and coconut milk may be fortified with vitamins. Be sure to read the label.

Fatty Fish

Fatty fish is an important food to consume as it is one of the only groups of foods that is high in omega-3 fats. It is also a nutrient that the body cannot produce by itself.

Omega 3 fatty acids have a range of health benefits, including:

  • Reduced inflammation (89, 10).
  • Reduced triglycerides (1112)
  • Reduced blood pressure (13, 14)
  • Reduced age-related mental decline (151617)

Not all types of fish contain these omega-3 fatty acids. Certain fish like cod, tilapia, and haddock are types of white fish. They are low-fat and an excellent meat choice, but they don’t contain omega-3 fats.

Fatty fish include:

  • Salmon
  • Herring
  • Trout
  • Mackerel
  • Sardines
  • Tuna

Beans and Legumes

Beans and legumes are great plant-based proteins to include in your diet. They are extremely filling, full of protein, and high in fiber.

Because they have lots of fiber and protein, they keep you full for longer. This can help you lower your weight sustainably by naturally reducing your food intake (1819).

Good examples of beans and legumes include:

  • Chickpeas
  • Lentils
  • Kidney beans
  • Black beans
  • Peas

Extra Virgin Olive Oil

Olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise “good” HDL and lower “bad” LDL cholesterol.

Many studies have found that olive oil can help reduce the risk of diseases caused by inflammation like heart disease, cardiovascular disease, cancer and diabetes (20212223).

Bear in mind that extra virgin olive oil offers better anti-inflammatory benefits than refined olive oils (24). This is because refined olive oils are diluted with cheaper oils that aren’t as healthy.

View 1200 Calorie Diet Plan PDF

Considerations When Eating Fewer Calories

Eat Sufficient Protein

Studies show that eating good amounts of protein can help health in a variety of ways:

  • It can help reduce body weight by reducing overall appetite (252627)
  • Increase muscle mass and strength (28, 29)

High-protein foods include:

  • Lean meats
  • Fish
  • Legumes and beans
  • Nuts and seeds
  • Dairy

Consume Healthy Fats

Fat is important to eat but excess fat can increase calories and cause what gain.

Generally, saturated fats are recommended to be avoided as they can raise cholesterol, but studies find that replacing saturated fats with unsaturated fats is better because it lowers cardiovascular risk (32).

Trans fats are the worst kind of fat and should be avoided as much as possible.

Generally, when it comes to fats, you should:

  • Consume more unsaturated fats that are found in foods like olive oil, fatty fish, eggs, nuts, and seeds
  • Consume less saturated fats found in butter, heavy cream, and red meat
  • Consume little to no trans fats found in processed and premade foods like donuts, baked foods, fried foods, and margarine. 

Eat Fiber-Rich Foods

Fiber-rich foods can help increase feelings of fullness, helping you control your portion sizes. Fiber may also promote the release of satiety hormones (33, 34).

Both of these factors ultimately mean that you eat less naturally, without having to think about it.

Foods high in fiber include:

  • Fruits and vegetables
  • Legumes
  • Oats
  • Nuts
  • Whole grains

Foods to Limit

Here is a summary of the foods you should try and limit or avoid if you want to manage insulin sensitivity. It’s fine to treat yourself occasionally, but it’s best not to make a habit of eating these foods regularly:

  • Junk foods: fast food and potato chips
  • Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
  • Fried foods: french fries, donuts, fried meats
  • Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
  • Processed meats: bacon, canned meat, salami, sausages
  • Trans fats: vegetable oil and margarine

What’s the Best Type of Diet to Follow?

Many experts recommend choosing a Mediterranean diet to follow both because of how healthy it is and how sustainable it is to follow over the long term. US News ranked it as the number 1 diet.

There is a lot of evidence to suggest a Mediterranean-style diet can help with the following:

  • Protect against type 2 diabetes (35, 36)
  • Reduce inflammation (37, 38, 39)
  • Reduce the risk of heart disease, stroke, and diabetes (40, 41)
  • Reduce weight sustainably (42, 43, 44).

The main characteristics of eating a Mediterranean diet are typical of a balanced diet and include:

  • High unsaturated-to-saturated fat ratio
  • High consumption of fruits, vegetables, legumes, nuts and unrefined grains
  • Increased consumption of fish
  • Moderate consumption of low-fat dairy (mostly cheese and yogurt)
  • Limited intake of red meat and processed foods

Various credible organisations recommend following a Mediterranean diet to help with diabetes, including:

If you want more information on the Mediterranean diet itself, check out our full guide on what the Mediterranean diet covers here.

1200 Calorie Diet Meal Plan

Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

MonBlueberry Blues PorridgeGreek SaladHaddock Risotto
TuesBasil & Spinach ScrambleFalafel WrapsEggplant & Lentil Bake
WedTomato & Watermelon SaladCarrot, Orange & Avocado SaladMediterranean Chicken, Quinoa & Greek Salad
ThursBlueberry Blues PorridgeMixed Bean SaladGrilled Vegetables with Bean Mash
FriBasil & Spinach ScramblePanzanella SaladSalmon & Chickpea Salad
SatTomato & Watermelon SaladSpiced Carrot & Lentil SoupChicken Gyros
SunBlueberry Blues PorridgeMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

View 1200 Calorie Diet Plan PDF

Day 1: Monday

Breakfast: Breakfast Blues Porridge


  • Calories – 347
  • Protein – 15g
  • Carbs – 42g
  • Fat – 15g

Prep time: 5 minutes

Ingredients (for 2 people)

  • ½ cup (50g) porridge oats
  • ⅚ cup (200ml) milk
  • ½ tsp vanilla extract
  • 2 tbsp Greek yogurt
  • ⅛ cup (25g) chia seeds
  • ¾ cup (150g) blueberries
  • ⅓ cup (25g) flaked almonds


  1. Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries.
  2. Place the mixture into two bowls and add any remaining berries and almonds.

Lunch: Greek Salad


  • Calories – 273
  • Protein – 6g
  • Carbs – 14g
  • Fat – 24g

Prep time: 5 minutes

Ingredients (for 2 people)

  • ⅘ cup (120g) cherry tomatoes,
  • 1 cucumber, peeled, deseeded and roughly chopped
  • ½ red onion, thinly sliced
  • ⅓ (60g) or about 16 Kalamata olives
  • 1 tsp dried oregano
  • ⅓ cup (50g) feta cheese, crumbled
  • 2 tbsp olive oil


  1. Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread.

Dinner: Haddock Risotto


  • Calories – 508
  • Protein – 40g
  • Carbs – 46g
  • Fat – 15g

Prep time + cook time: 45 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 large leek, thinly sliced
  • ¾ cup (150g) risotto rice, such as arborio or carnaroli
  • 1 ½ cups (350ml) vegetable stock
  • ½ cup (125ml) milk
  • 9-10 oz (280g) smoked haddock,
  • skinned and cut into large chunks
  • 2 tbsp Greek yogurt
  • 1 ⅔ cups (50g) baby spinach


  1. Heat oven to 400F (200C). Heat the oil in an oven-proof dish over a medium heat. Cook the leek for 4-5 minutes, until just tender. Add the rice and stir for 2 extra minutes.
  2. Add the stock and milk, bring to a boil and simmer for 5 minutes. Add the haddock on top. Cover with foil and bake in the oven for 18 minutes until the rice is tender.
  3. Add the Greek yogurt and spinach and season. Cover the pan again and leave to rest out of the oven for 3 minutes before serving.

View 1200 Calorie Diet Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad


  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • ⅘ cup (120g) cherry tomatoes, chopped
  • 1 ⅔ cups (250g) watermelon, cut into chunks
  • ⅔ cup (100g) feta cheese, crumbled


  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Falafel Wraps


  • Calories – 424
  • Protein – 21g
  • Carbs – 44g
  • Fat – 21g

Prep time + cook time: 12 minutes

Ingredients (for 2 people)

  • 2 wholemeal wraps
  • 4 falafels (about 3.5 oz / 100g)
  • ½ avocado
  • Small bunch of parsley, chopped
  • 1 lemon, juiced
  • 1 tbsp harissa

For the tahini sauce:

  • ¼ cup (60g) Greek yogurt
  • ½ tbsp tahini
  • ½ lemon, juiced
  • 1 garlic clove, crushed
  • ¼ tsp ground cumin


  1. To make the tahini sauce, add the ingredients plus some seasoning to a bowl and mix together.
  2. Heat a dry frying pan over a medium heat and warm the flatbread for 1 minute, flipping halfway through. Spoon some tahini sauce on the flatbread along with the falafel and tahini. Scatter the parsley, squeeze the lime juice and add the harissa. Roll and serve.

Dinner: Eggplant Lentil Bake


  • Calories – 444
  • Protein – 17g
  • Carbs – 52g
  • Fat – 20g

Prep time + cook time: 60 minutes

Ingredients (for 2 people)

  • 1 eggplant / aubergine, sliced lengthways
  • 2 tbsp olive oil
  • ⅓ cup (70g) lentils
  • 2 onions, finely chopped
  • 2 garlic cloves, finely chopped
  • ¾ cup (150g) cooked butternut squash
  • 7 oz can (200g) chopped tomatoes
  • ½ small pack basil leaves
  • ⅓ cup (60g) feta


  1. Heat oven to 425F (220C). Add oil to each eggplant side. Lay on baking sheets, season and bake for 15-20 minutes, turning once. Cook lentils following pack instructions.
  2. Heat oil in frying pan. Add onions and garlic and cook until soft. Add squash & tomatoes, plus ½ can of water. Simmer for 10-15 minutes until the sauce thickens. Stir in lentils, basil & seasoning.
  3. Spoon layer of lentils into baking dish, then eggplant slices and repeat. Scatter feta and bake for 15 more minutes until cheese is golden.

View 1200 Calorie Diet Plan PDF

Day 3: Wednesday

Breakfast: Basil & Spinach Scramble


  • Calories – 294
  • Protein – 16g
  • Carbs – 8g
  • Fat – 24g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 2 tbsp olive oil
  • ⅔ cup (100g) cherry tomatoes
  • 4 eggs
  • ¼ cup (60ml) milk
  • handful basil, chopped
  • 6 cups (180g) baby spinach
  • black pepper


  1.  Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper and basil.
  2. Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.

Lunch: Carrot, Orange and Avocado Salad


  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways and sliced with a peeler
  • 35g / 1 ½ cups rocket / arugula
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil


  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Med Chicken, Quinoa and Greek Salad


  • Calories – 424
  • Protein – 33g
  • Carbs – 50g
  • Fat – 21g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

  • ⅗ cup (100g) quinoa
  • ½ red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 2 chicken breasts
  • 1 tbsp extra-virgin olive oil
  • 1 cup (150g) cherry tomatoes, chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • ⅓ cup (50g) feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon


  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

View 1200 Calorie Diet Plan PDF

Day 4: Thursday

Breakfast: Breakfast Blues Porridge

Lunch: Mixed Bean Salad


  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • ⅘ cups (145g) artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 7 oz can (200g) cannellini beans, drained and rinsed
  • ⅘ cup (120g) cherry tomatoes, chopped
  • handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • ⅔ cup (100g) feta cheese, crumbled


  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Grilled Vegetables with Bean Mash


  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 1 pepper, deseeded & quartered
  • 1 eggplant (aubergine), sliced lengthways
  • 2 zucchini (courgettes), sliced lengthways
  • 2 tbsp olive oil

For the mash

  • 14 oz (400g) can haricot beans, rinsed
  • 1 garlic clove, crushed
  • ⅖ cup (100ml) vegetable stock
  • 1 tbsp chopped cilantro (coriander


  1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

View 1200 Calorie Diet Plan PDF

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad


  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 2 cups (300g) cherry tomatoes, chopped
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 avocado, stoned, peeled and chopped
  • 1 small red onion, very thinly sliced
  • 2 slices of brown bread
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • small handful basil leaves


  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Salmon & Chickpea Salad


  • Calories – 351
  • Protein – 25g
  • Carbs – 34g
  • Fat – 14g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

  • 1 large red pepper, quartered and deseeded
  • ½ lemon, zest and juice
  • pinch smoked paprika
  • 1 tbsp extra-virgin olive oil
  • 3 ⅓ cup (100g) baby spinach
  • 2 salmon fillets
  • 14 oz (400g) can chickpeas


  1. Heat the grill and grill the pepper quarters for 5 minutes. Leave the grill on. Transfer the peppers to a bowl & leave to cool slightly. Peel off the skins & cut the flesh into strips.
  2. Whisk the lemon zest, juice, smoked paprika, olive oil & seasoning. Toss half the dressing with the spinach leaves and divide between 2 bowls.
  3. Season the salmon and grill for 5 minutes. Meanwhile, heat the chickpeas in their canning liquid for 3-4 minutes, drain well, then mix with the remaining dressing & strips of pepper. Spoon over spinach and top with salmon to serve.

View 1200 Calorie Diet Plan PDF

Day 6: Saturday

Breakfast: Basil & Spinach Scramble

Lunch: Spiced Carrot and Lentil Soup


  • Calories – 238
  • Protein – 11g
  • Carbs – 34g
  • Fat – 7g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tsp cumin seeds
  • pinch chilli flakes
  • 1 tbsp olive oil
  • 2 cups (300g) carrots, washed and coarsely grated
  • ⅓ cup (70g) split red lentils
  • 2 ¼ cups (500ml) hot vegetable stock
  • ¼ cup (60ml) milk
  • Greek yogurt, to serve


  1. Heat a large saucepan and dryfry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

Dinner: Chicken Gyros


  • Calories – 296
  • Protein – 26g
  • Carbs – 29g
  • Fat – 8g

Prep time + cook time: 15 minutes

Ingredients (for 2 people)

  • 1 chicken breast, cut into chunks
  • 2 tsp olive oil
  • 1 garlic clove, minced
  • ½ tsp oregano
  • 2 tbsp Greek yogurt
  • 8-10cm (about half) piece cucumber,
  • 2 tbsp mint, chopped
  • 2 wholemeal pita bread
  • ⅓ cup (50g) cherry tomatoes
  • 1 roasted red pepper from jar, sliced


  1. Heat a frying pan with some olive oil over a medium heat. Cover the chicken chunks with oregano, then add to the pan with the garlic and some pepper. Cook for 5 minutes or so until cooked through.
  2. Meanwhile, grate the cucumber and squeeze out the excess water. Add the yogurt, grated cucumber and mint to make the tzatziki.
  3. Cut the tops of the pittas on their longest side. Layer in the chicken, tomatoes and red pepper. If eating immediately, add the tzatziki. If taking away, keep the tzatziki in a separate container and add before eating to stop the pitta going soggy.

View 1200 Calorie Diet Plan PDF

Day 7: Sunday

Breakfast: Breakfast Blues Porridge

Lunch: Moroccan Chickpea Soup


  • Calories – 408
  • Protein – 15g
  • Carbs – 63g
  • Fat – 11g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ½ medium onion, chopped
  • 1 celery sticks, chopped
  • 1 tsp ground cumin
  • 1 ¼ cups (300ml) hot vegetable stock
  • 7 oz can (200g) chopped tomatoes
  • 7 oz can (200g) chickpeas, rinsed and drained
  • ¼ cup (50g) frozen broad beans
  • zest and juice ½ lemon
  • cilantro (coriander) & bread to serve


  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad


  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 8 raw baby beetroots, or 4 medium, scrubbed
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 14 oz can (400g) chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • Zest and juice, ½ lemon
  • ⅚ cup (200g) Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve


  1. Heat oven to 425F (220C). Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint

View 1200 Calorie Diet Plan PDF

1200 Calorie Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

View 1200 Calorie Diet Plan PDF

28 Day Calorie Counted Mediterranean Plan 

We’ve created a 4-week Mediterranean-style diet meal plan that follows the same format as this 7-day meal plan pdf. It contains FOUR weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Click here to grab your copy of the 28 day Mediterranean diet plan (calorie counted)!


We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims with respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.