1200 Calorie Meal Plan
A structured 6-day plan of 5 portioned meals per day, prepared fresh at our Katameya Heights kitchen. A structured 1200-calorie daily meal plan for 6 days. Includes breakfast, snacks, lunch, and dinner with precise portions. Individuals with sedentary lifestyle aiming for weight loss.
A Full Day, Day by Day
Here is the actual 6-day menu for our 1200-calorie plan. Meals rotate weekly and are portioned with precise gram measurements.
| Day | Breakfast | Morning snack | Lunch | Afternoon snack | Dinner |
|---|---|---|---|---|---|
| Day 1 | Tuna Sandwich (Half Sandwich) | 100g Cucumber | 40g Tomato | 60g Lettuce | 1 Greek Yogurt 0.2 Fat | 7 medium Strawberries | 1 Tsp Almond Butter | 180g Salmon + 150g Green Beans + 150g Zucchini | 50g Sweet Potato | — | Green Goodness | 100g Chicken Breast | 50g Greens | Cucumber - 100g | Olive Oil - 1 tsp |
| Day 2 | 2 Boiled Eggs | 70g Turkey Breast | 100g Cucumber | 50g Sweet Potato | 100g Cantaloupe | 9 Almonds | 120g Chicken + 100g Zucchini + 100g Carrots + 100g Green Beans + 50g Rice + 1 tsp Olive Oil | — | Zucchini Soup | 120g Chicken Breast | Nuts (9 Almonds) | 50g Arugula | 100g Strawberries |
| Day 3 | Muesli - Modified | Greek Yogurt 0.2 Fat | 1 Green Apple | 9 Almonds | Carrot & Avocado Salad (50g Carrots, 5g Sunflower Seeds, 100g Lettuce, 40g Avocado) | 150g Chicken Breast | — | Sweet & Sour Beetroot Salad (80g Arugula, 80g Beets, 80g Strawberries or Kiwi, 30g Goat Cheese) | 150g Shrimps |
| Day 4 | Strawberries (10 medium) | Greek Yogurt 0.2 Fat | 1 Green Apple | Protein Boost Salad (70g Spinach, 4g Sesame Seeds, 1 Can Tuna, 100g Cherry Tomatoes, 35g Arugula, 35g Lettuce, 30g Goat Cheese, 50g Quinoa) | — | Mushroom Soup | 120g Chicken Breast |
| Day 5 | Mushroom & Herb Egg Muffin | Greek Yogurt 0.2 Fat | Greek Yogurt 0.2 Fat | Strawberries (10 medium) | 1 tsp Almond Butter | Carrot & Avocado Salad (50g Carrots, 5g Sunflower Seeds, 100g Lettuce, 40g Avocado) | 120g Shrimps | — | Zucchini Soup | 150g Chicken Breast |
| Day 6 | Boiled Eggs (2 eggs) | Turkey Breast (70g) | Cucumber - 100g | 50g Sweet Potato | Crudite with Hummus | 150g Turkey + 100g Zucchini + 100g Carrots + 100g Green Beans | Olive Oil - 1 tsp | 100g Rice | — | Quinoa Shrimp Salad (50g Cucumber, 150g Shrimps, 100g Lettuce, 30g Red Kidney Beans, 60g Avocado, 30g Quinoa) |
Who this plan is suited for
Individuals with sedentary lifestyle aiming for weight loss.
Calorie needs vary by person. This plan is a calorie-controlled food option, not medical advice — consult a doctor or registered nutritionist before starting any weight-management program.
Frequently Asked Questions
What is included in the 1200-calorie meal plan?
The plan covers 6 days of portioned meals: breakfast, a morning snack, lunch, an afternoon snack, and dinner, prepared fresh daily with precise gram measurements. The menu rotates weekly.
How much does the 1200-calorie meal plan cost?
The plan costs EGP 3,150 before VAT and delivery. A 14% VAT applies, and a EGP 100 delivery fee applies within the Heliopolis (مصر الجديدة) delivery zone, subject to a EGP 500 minimum order. Pickup from our Katameya Heights kitchen is also available.
Is a 1200-calorie plan right for me?
A 1200-calorie level is lower than many people’s natural needs, and requirements vary by person. This plan is a calorie-controlled food option, not medical advice. If you have a medical condition, are pregnant or nursing, or have any concerns, consult a doctor or registered nutritionist before starting.
Can the meals be adjusted for allergies?
Yes. Tell our team about any allergies, dislikes, or substitution requests and we will adjust where possible. Substitutions are subject to kitchen review and availability.
Can I choose a different calorie level?
Yes. We also offer 1400, 1600, and 1800-calorie plans. Use our calorie calculator for an estimate of your daily needs, or message us on WhatsApp to discuss the right level.
Not sure 1200 is your level?
Estimate your daily calorie needs with our free calculator, or compare all four plans.