I need a 1,200-calorie meal plan that’s super high in protein and has the required fiber needed. Any suggestions?!

– Trina H.


We don’t provide weekly or monthly meal plans, but to get you started here is a sample day for a very high protein (35% calories), 25+ grams fiber, 1,200 calorie day:

  • Breakfast – 1 egg + 4 egg whites, 1 slice whole wheat bread, tsp. peanut butter, small orange
  • Lunch – 4 oz. grilled chicken breast, ½ Cup baked sweet potato w/ skin, 1 Cup cooked broccoli
  • Snack – ½ Cup hummus, 8 baby carrots, 8 snap peas
  • Dinner – 4 oz. white fish, ½ Cup quinoa, 1 Cup cooked spinach

Analysis on by a Registered Dietitian Nutritionist = 1193 calories, 35% prot (106 gm), 31 gm fiber

Make your own weekly rotation! You can substitute two plums or a cup of strawberries for the orange, other very lean proteins for the fish and chicken, plain Greek yogurt + salsa for the hummus, and another green vegetable for the broccoli or spinach.

Most 1,200 calorie plans we observed online provide 70-80 grams protein and up to 20 grams fiber. To increase the fiber and protein of other plans, substitute fat-free legumes and whole grains for other starches, opt for the least fat proteins available and limit starch to 1 per meal while doubling up on vegetables.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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