Balanced menu for one day: 1200 kcal

1200 calories is considered the minimum daily requirement. Eating such an amount of calories, a person creates a deficit and loses weight quite quickly: a loss of 3 to 10 kg is possible in a month, depending on the initial weight.

However, you should not consume less than 1200 kcal per day – this will be harmful to health: first of all, nails, hair and skin will suffer, and losing weight may end in a breakdown and weight gain.

Especially for you, we have compiled a ready-made, balanced diet for one day – it consists of the simplest and most affordable products.

Who is the 1200 kcal diet for?

A 1200 calorie diet will do:

  • girls with short stature and small weight;
  • people without high activity and without physical activity;
  • those who want to lose weight in a short time by 1.5-3 kg.

1200 kcal menu


  • Whole grain bread (40 g) with avocado (40 g), lightly salted salmon (30 g), and poached egg (50 g) – 305 kcal
  • Americano (200 ml) – 1 kcal

Total: 306 kcal

First snack:

  • Muesli (70g) – 238 kcal
  • Kefir 1% (50ml) – 18 kcal

Total: 256 kcal


  • Boiled buckwheat (180g) – 216 kcal
  • Braised turkey (100g) – 119 kcal
  • Tomato and cucumber salad (70g) – 58 kcal

Total: 393 kcal

Second snack:

  • Pear (110g) – 46 kcal
  • Dinner:

    • Vegetable stew (180g) – 101 kcal
    • Baked cod (80g) – 98 kcal

    Total: 199 kcal

    Remember to drink water. The amount of water is calculated individually: 30 ml per 1 kg of body weight.

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