1200 Calorie Intermittent Fasting Meal Plan (Beginner Friendly)

Ready to simplify a more mindful approach to your weight? This 1200 calorie intermittent fasting meal plan is designed specifically for women who want structured eating without the confusion.

If you’re tired of constant snacking, decision fatigue around meals, and slow progress, this approach combines the power of calorie control with time-restricted eating.

Perfect for:

• Women looking to lose weight safely
• Busy schedules that need simple meal planning
• Anyone who struggles with portion control
• Beginners new to intermittent fasting

We’ll use the popular 16:8 method (fast for 16 hours, eat during an 8-hour window) to make sticking to 1200 calories easier and more natural.

What Is a 1200 Calorie Diet?

A 1200 calorie diet means eating approximately 1200 calories per day to create a calorie deficit for weight loss.

Who it’s suitable for:

• Sedentary or lightly active women
• Shorter women (under 5’4″)
• Women looking to lose 1-2 pounds per week
• Those under medical supervision

How Calorie Deficits Work

Your body burns a certain number of calories daily (your maintenance calories). When you eat fewer calories than you burn, your body uses stored fat for energy, leading to weight loss.

⚠️ Important Safety Note:

This plan is NOT appropriate for:

• Pregnant or breastfeeding women
• People with eating disorders or history of disordered eating
• Those with diabetes or other medical conditions (consult your doctor first)
• Highly active individuals or athletes
• Anyone under 18 years old

What Is Intermittent Fasting?

Intermittent fasting (IF) isn’t about what you eat—it’s about when you eat.

The 16:8 Method (Most Popular)

Fast for 16 hours → Eat during an 8-hour window

Example schedule:

• Fasting period: 8 PM – 12 PM (next day)
• Eating window: 12 PM – 8 PM

During fasting hours, you can have:

• Water (unlimited)
• Black coffee
• Plain tea
• Zero-calorie drinks

How Fasting Helps Calorie Control

When you limit your eating to 8 hours, you naturally:

• Eat fewer meals (usually 2 meals + 1 snack)
• Reduce mindless snacking
• Feel fuller at each meal
• Make calorie counting simpler

Why Combine 1200 Calories + Intermittent Fasting?

These two strategies work incredibly well together:

Instead of spreading 1200 calories across tiny meals all day, you get satisfying portions that keep you full.

🍽 Sample 1200 Calorie 16:8 Meal Plan

Eating Window: 12 PM – 8 PM

Here’s how to structure your day:

🥗 Lunch (12 PM) – 400-450 Calories

Focus on protein and fiber to stay full until dinner.

Example Options:

Option 1: Mediterranean Chicken Bowl

• 4 oz grilled chicken breast (180 cal)
• 1 cup mixed greens (10 cal)
• ½ cup quinoa (110 cal)
• ¼ cup hummus (70 cal)
• Cherry tomatoes, cucumber, lemon juice (30 cal)
• Total: 400 calories

Option 2: Veggie-Packed Tofu Stir Fry

• 5 oz firm tofu (120 cal)
• 2 cups mixed vegetables (60 cal)
• 1 tsp sesame oil (40 cal)
• ½ cup brown rice (110 cal)
• Low-sodium soy sauce (10 cal)
• Total: 340 calories

Option 3: Hearty Salmon Salad

• 4 oz baked salmon (200 cal)
• 2 cups spinach and arugula (15 cal)
• ½ avocado (120 cal)
• 1 tbsp olive oil + vinegar (60 cal)
• ½ cup roasted sweet potato (50 cal)
• Total: 445 calories

🍎 Snack (3-4 PM) – 150-200 Calories

A light snack prevents dinner overeating.

🍽 Dinner (6-7 PM) – 450-500 Calories

Your main meal should be satisfying and nutrient-dense.

Example Options:

Option 1: Turkey Taco Bowl

• 4 oz ground turkey (160 cal)
• 1 cup cauliflower rice (25 cal)
• ½ cup black beans (110 cal)
• 2 tbsp salsa (10 cal)
• 2 tbsp Greek yogurt (20 cal)
• ¼ cup shredded cheese (110 cal)
• Lettuce, tomato, peppers (25 cal)
• Total: 460 calories

Option 2: Lemon Herb Chicken with Veggies

• 5 oz chicken breast (220 cal)
• 1 cup roasted broccoli (55 cal)
• 1 cup roasted Brussels sprouts (60 cal)
• ½ cup wild rice (80 cal)
• 1 tsp olive oil for roasting (40 cal)
• Total: 455 calories

Option 3: Shrimp and Zucchini Pasta

• 4 oz shrimp (120 cal)
• 2 cups zucchini noodles (40 cal)
• ½ cup marinara sauce (60 cal)
• 1 oz mozzarella (80 cal)
• 2 tsp olive oil (80 cal)
• Fresh basil and garlic (10 cal)
• Side salad with balsamic (60 cal)
• Total: 450 calories

📅 7-Day 1200 Calorie IF Meal Plan

Here’s a complete week to get you started:

Pro Tip: Meal prep on Sunday! Cook proteins in bulk and chop vegetables ahead of time.

🛒 Complete Grocery List

Proteins

• Chicken breast
• Ground turkey (93% lean)
• Salmon fillets
• Shrimp
• Eggs
• Firm tofu
• Canned tuna (in water)
• Turkey meatballs (or make your own)

Vegetables

• Spinach and mixed greens
• Broccoli
• Bell peppers
• Zucchini
• Cauliflower
• Brussels sprouts
• Cherry tomatoes
• Cucumbers
• Asparagus
• Baby carrots
• Onions and garlic

Smart Carbs

• Quinoa
• Brown rice
• Wild rice
• Sweet potatoes
• Whole wheat wraps
• Cauliflower rice

Healthy Fats

• Avocados
• Olive oil
• Almonds
• Natural peanut butter
• Sesame oil

Dairy & Alternatives

• Non-fat Greek yogurt
• Low-fat cottage cheese
• Part-skim mozzarella
• Unsweetened almond milk

Pantry Staples

• Hummus
• Low-sodium soy sauce
• Marinara sauce (low sugar)
• Salsa
• Balsamic vinegar
• Lemon juice
• Spices: garlic powder, paprika, cumin, oregano

Snacks

• Fresh berries
• Apples
• Protein powder (optional)

⚠️ Common Mistakes to Avoid

1. Not Eating Enough Protein

The mistake: Filling up on carbs and not getting enough protein.

Why it matters: Protein keeps you full, preserves muscle during weight loss, and has a high thermic effect (your body burns calories digesting it).

The fix: Aim for 80-100g protein daily. Include protein at every meal.

2. Skipping Water

The mistake: Confusing thirst with hunger, especially during fasting hours.

Why it matters: Dehydration slows metabolism and increases false hunger signals.

The fix: Drink at least 8 glasses (64 oz) of water daily. Drink extra during fasting hours.

3. Eating 1200 Calories of Junk

The mistake: Hitting calorie goals with processed foods, sugary snacks, and low-nutrient options.

Why it matters: You’ll be hungry, low-energy, and missing essential nutrients.

The fix: Focus on whole foods: lean proteins, vegetables, fruits, whole grains, and healthy fats.

4. Overeating After Fasting

The mistake: Binge eating when your eating window opens because you’re “so hungry.”

Why it matters: This can lead to consuming way more than 1200 calories and feeling sick.

The fix:

• Start with water
• Eat slowly
• Begin with protein and vegetables
• Don’t skip your planned meals

5. Not Adjusting for Activity

The mistake: Doing intense workouts while eating only 1200 calories.

Why it matters: You need fuel for exercise recovery and muscle maintenance.

The fix: On workout days, consider eating 1300-1400 calories, or consult a nutritionist.

🚫 Who Should Avoid This Plan

This 1200 calorie IF plan is NOT suitable for:

Always consult with a healthcare provider before starting any new diet plan.

✅ Final Tips for Success

1. Meal Prep Is Your Best Friend

Spend 2 hours on Sunday preparing:

• Grilled chicken portions
• Chopped vegetables
• Cooked grains (quinoa, rice)
• Hard-boiled eggs
• Washed greens

Store in containers for grab-and-go meals all week.

2. Stay Hydrated

During fasting hours:

• Drink water when hungry
• Try herbal tea for variety
• Black coffee can suppress appetite

During eating window:

• Keep water bottle nearby
• Drink a glass before each meal

3. Track Your Calories (At First)

Use apps like:

• MyFitnessPal
• Lose It!
• Cronometer

After a few weeks, you’ll develop portion awareness and may not need to track as strictly.

4. Listen to Your Body

Good signs:

• Steady energy
• Sustainable hunger levels
• Consistent weight loss (1-2 lbs/week)
• Good mood

Warning signs:

• Extreme fatigue
• Dizziness
• Hair loss
• Loss of period
• Constant irritability

If you experience warning signs, increase calories or stop and consult a doctor.

5. Be Patient

Weight loss isn’t linear. You might:

• Lose 3 lbs one week, 0 the next
• Experience water weight fluctuations
• Hit plateaus

This is normal. Focus on the 4-week trend, not daily changes.

6. Adjust Your Eating Window to Your Life

The 12 PM – 8 PM window works for most people, but feel free to adjust:

• 10 AM – 6 PM: Great if you like early dinners
• 1 PM – 9 PM: Perfect for late risers
• 11 AM – 7 PM: Good middle ground

Find what fits your schedule and stick with it consistently.

Your Journey Starts Now

This 1200 calorie intermittent fasting meal plan gives you structure, simplicity, and results.

Remember:

• Start slow if you’re new to fasting
• Prioritize protein and vegetables
• Stay hydrated
• Listen to your body
• Be consistent, not perfect