This sample 1200 calorie diet plan shows one full day of Indian meals in two versions: vegetarian and non-vegetarian. Each day has breakfast, a mid-morning snack, lunch, an evening snack and dinner, with every portion given in grams, cups or pieces. At this low calorie level protein matters most, so both days get at least 25% of their calories from protein foods such as Greek yogurt, dal, tofu, eggs, chicken and fish. Vegetables at lunch and dinner add volume, and oil is measured by the teaspoon.
A 1200 calorie plan usually suits smaller women with low activity who want to lose weight, often for a short time. It is too low for most men, for active people and for anyone who is still growing. Your needs depend on your age, sex, height, weight and activity, so use the calorie calculator on this site to find your own number before you choose a plan.
Lacto-vegetarian Indian meals with milk, paneer and yogurt, but no meat, fish or eggs. Protein comes from dairy, dal, rajma, chickpeas and tofu.
Day total: 1,217 kcal · 77 g protein · 170 g carbs · 31 g fat
| Food and portion | Calories | Protein |
|---|---|---|
| Breakfast | ||
| 3 idlis | 117 kcal | 4.1 g |
| 1 small bowl dal (100 g), served like sambar | 110 kcal | 7 g |
| Meal total | 227 kcal | 11 g |
| Mid-morning snack | ||
| 150 g plain nonfat Greek yogurt | 89 kcal | 15 g |
| 1/2 medium apple | 48 kcal | 0.3 g |
| Meal total | 136 kcal | 15 g |
| Lunch | ||
| 2 medium rotis (80 g) | 238 kcal | 8.8 g |
| 150 g cauliflower (gobi), cooked as a dry sabzi | 44 kcal | 2.7 g |
| 1 tsp oil (5 g), to cook the sabzi | 44 kcal | 0 g |
| 100 g plain nonfat Greek yogurt, for cucumber raita | 59 kcal | 10 g |
| 100 g cucumber, grated into the raita | 15 kcal | 0.8 g |
| Meal total | 399 kcal | 22 g |
| Evening snack | ||
| 1 cup chai with milk | 105 kcal | 4 g |
| Meal total | 105 kcal | 4 g |
| Dinner | ||
| 200 g firm tofu, cooked with the spinach (palak tofu) | 152 kcal | 16 g |
| 150 g cooked spinach (palak) | 35 kcal | 4.4 g |
| 1 tsp oil (5 g), for cooking | 44 kcal | 0 g |
| 1 medium roti (40 g) | 119 kcal | 4.4 g |
| Meal total | 350 kcal | 25 g |
| Day total | 1,217 kcal | 77 g |
Indian and international meals with eggs, chicken and fish, together with dal, rotis, rice, vegetables and fruit.
Day total: 1,221 kcal · 111 g protein · 132 g carbs · 30 g fat
| Food and portion | Calories | Protein |
|---|---|---|
| Breakfast | ||
| 2 large eggs, made into egg bhurji | 144 kcal | 13 g |
| 50 g tomato, chopped into the bhurji | 9 kcal | 0.5 g |
| 50 g capsicum (bell pepper), chopped into the bhurji | 16 kcal | 0.5 g |
| 1 tsp oil (5 g), to cook the bhurji | 44 kcal | 0 g |
| 1 slice whole wheat bread (30 g) | 76 kcal | 3.6 g |
| Meal total | 288 kcal | 17 g |
| Mid-morning snack | ||
| 1 medium orange | 62 kcal | 1.2 g |
| Meal total | 62 kcal | 1.2 g |
| Lunch | ||
| 2 medium rotis (80 g) | 238 kcal | 8.8 g |
| 100 g cooked chicken breast, in a tomato curry | 165 kcal | 31 g |
| 100 g tomato, for the curry | 18 kcal | 0.9 g |
| 1 tsp oil (5 g), for the curry | 44 kcal | 0 g |
| 100 g cucumber salad | 15 kcal | 0.8 g |
| Meal total | 480 kcal | 41 g |
| Evening snack | ||
| 100 g plain nonfat Greek yogurt | 59 kcal | 10 g |
| 100 g strawberries | 32 kcal | 0.7 g |
| Meal total | 91 kcal | 11 g |
| Dinner | ||
| 150 g baked cod (white fish) | 158 kcal | 35 g |
| 150 g steamed broccoli | 53 kcal | 4.2 g |
| 100 g baked sweet potato | 90 kcal | 2 g |
| Meal total | 300 kcal | 41 g |
| Day total | 1,221 kcal | 111 g |
1200 kcal a day is very low for most men and for physically active people. Do not follow this plan if you are pregnant or breastfeeding, if you are a teenager, if you have diabetes and take medicine for it, or if you have ever had an eating disorder. Talk to a doctor or a registered dietitian before you start, especially if you have a health condition or take regular medicine.
It depends on your maintenance calories (TDEE). If 1200 kcal is about 300–500 kcal below your TDEE, most people lose weight at a steady pace. Use the free calculator to find your own number before you choose a plan.
A daily deficit of 500 kcal leads to roughly 0.45 kg (1 lb) of weight loss per week at first. Loss usually slows over time as your body adapts, and your result depends on how far 1200 kcal is below your own TDEE.
The vegetarian menu on this page includes 3 medium rotis. One medium roti has about 105–120 kcal, so you can swap rotis for rice (about 130 kcal per 100 g) as long as the day total stays the same.
Yes. The vegetarian menu on this page gives 77 g of protein from foods such as dal, paneer, curd and milk. Spreading protein across every meal makes it easier to reach your target.
It depends on your age, sex, height, weight and activity level. Use the free calorie calculator to get your maintenance calories and a safe target for weight loss or gain.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.