1200 Calorie Bodybuilding Meal Plan & Diet

1200 calorie bodybuilding meal plan

If you’re trying to lose weight, build muscle, or just live a healthier lifestyle, then you may be wondering how many calories you should be eating each day. A great way to start is by following a 1200 calorie bodybuilding meal plan. This plan will provide you with the right mix of nutrients to help support your fitness goals while staying within your calorie budget. So whether you’re just starting out or are looking for a new diet plan to try, give this one a go!

The Macronutrient Split for a 1200 Calorie Bodybuilding Diet

Protein: 200-250 calories (50-62.5 grams)

Carbohydrates: 400-500 calories (100-125 grams)

Fats: 400-500 calories (44.4-55.6 grams)

Sample 1200 Calorie Bodybuilding Meal Plan

Meal 1:

3 egg omelet with veggies

1 slice of whole wheat toast

1 cup of berries

20 grams of protein powder

Calories: 430; Protein: 35 grams; Carbs: 34 grams; Fats: 16 grams

Meal 2:

Tuna salad on a bed of lettuce

1 apple Calorie-free dressing

Calories: 400; Protein: 30 grams; Carbs: 25 grams; Fats: 15 grams

Meal 3:

4 oz. grilled chicken breast

1 cup of quinoa

1 cup of steamed broccoli

Calorie-free dressing

Calories: 430; Protein: 40 grams; Carbs: 40 grams; Fats: 10 grams

Meal 4 (Pre-workout):

1 protein shake Calorie-free sports drink

Calories: 300; Protein: 30 grams; Carbs: 0 grams; Fats: 0 grams

Meal 5 (Post-workout):

8 oz. lean steak Calorie-free BBQ sauce

1 sweet potato

1 cup of green beans

Calories: 500; Protein: 50 grams; Carbs: 35 grams; Fats: 20 grams

Meal 6:

Tilapia with veggies Calorie-free lemon pepper seasoning

1 cup of brown rice

Calorie-free hot sauce

Calories: 430; Protein: 30 grams; Carbs: 55 grams; Fats: 10 grams

Total Calories for the Day: 2600

Protein for the Day: 195 grams

Carbs for the Day: 250 grams

Fats for the Day: 101 grams

This is just one example of a 1200-calorie bodybuilding meal plan. Remember, you can always adjust the calories and macros to fit your own goals and preferences.

Who Is the 1200 Calorie Bodybuilding Meal Plan For?

This particular meal plan is best suited for those who are trying to lose weight and build muscle at the same time. It’s also great for beginners who are just starting out on their fitness journey. However, if you find that you’re not getting enough calories or nutrients, then you can always increase the portions or add in a few snacks throughout the day.

What Are the Benefits of Following a 1200 Calorie Bodybuilding Meal Plan?

There are plenty of benefits to following a 1200 calorie bodybuilding meal plan. For one, it’s a great way to cut down on calories without feeling like you’re starving yourself. It’s also a good way to make sure you’re getting all the nutrients your body needs to support your fitness goals. Plus, it can help to keep your energy levels up throughout the day so you can stay focused and motivated.

MEAL NUTRITION OPTION 1 OPTION 2
Breakfast Calories – 300
Protein – 20g
Carbs – 30g
Fat – 10g
Nutty Raspberry Oats & Yogurt

● 1 packet (28g) plain instant oatmeal
● ½ oz (14g) raw chopped walnuts
● ¾ cup (175g) plain non-fat Greek yogurt
● 1 oz (28g) fresh raspberries
● Optional sprinkle of cinnamon

Prepare the oatmeal according to package directions and stir in the chopped walnuts. In a separate bowl, combine the yogurt & raspberries.

Mexican Black Bean Breakfast Scramble

● 1 large egg
● ½ cup black beans (drained & rinsed)
● 2 large handfuls of baby spinach
● ⅓ cup (30g) low-fat shredded cheese
● ¼ cup (64g) sugar-free salsa
● 2 slices of tomato, for garnish
● Salt & pepper, to taste

Scramble the egg and saute the spinach in a non-stick pan. Stir in the beans to warm, then top with shredded cheese and salsa.

Lunch Calories – 300
Protein – 20g
Carbs – 30g
Fat – 10g
Mixed Green Salad w/ Chicken & Rice

● 2 large handfuls of mixed salad greens
● 3oz (85g) cooked boneless skinless chicken breasts, cut into strips
● ¼ cup (45g) dry brown rice
● ½ tbsp (7mL) olive oil
● 1 tbsp lemon juice
● Salt & pepper, to taste

Cook the rice according to package directions. While the rice cooks, prepare the salad & dressing. Combine the oil & lemon juice in a small glass jar and shake vigorously. Put the salad in a bowl and top with chicken pieces. Drizzle with dressing and have rice on the side.

Crunchy Platter with Tuna

● ½ can of tuna, packed in water (drained)
● 1 tbsp (15g) light mayonnaise
● Salt & pepper, to taste
● 1 oz (28g) avocado, cubed
● 4oz (113g) carrot sticks
● 4 oz (113g) celery sticks
● 2 multigrain Ryvita crackers

Mix the tuna and mayo in a small bowl and add salt & pepper to taste. Prepare a large plate with the avocado and tuna in the middle and crackers and veggie sticks around the edges. Serve the avocado on the crackers and dip the veggie sticks in the tuna mixture.

Dinner Calories – 300
Protein – 20g
Carbs – 30g
Fat – 10g
Pork Tenderloin & Sweet Potato

● 3oz (85g) pork tenderloin, grilled
● 1 tsp hot mustard, optional
● 4oz (113g) sweet potatoes, cubed and steamed
● 3oz (85g) broccoli, steamed
● 2 tsp butter
● Salt & pepper to taste

Plate the pork, sweet potatoes, and broccoli. Spread the hot mustard on the pork, if using. Spread the butter on the potatoes and broccoli and sprinkle with salt and pepper, if desired.

Flank Steak & Oven-Baked “Fries”

● 3oz (85g) lean flank steak, cooked & cut in strips
● 4oz (113g) waxy white potatoes, cut into French fry shapes
● 3oz (85g) asparagus
● 1 tsp butter
● 10 cherry tomatoes
● Salt & pepper, to taste

Preheat the oven to 400F. Arrange the potato pieces in a single layer on a baking sheet lined with parchment paper. Spritz lightly with non-stick cooking spray and sprinkle with salt and pepper. Bake for 15-20 minutes until crispy and golden brown. While the potato bakes, steam the asparagus and warm the flank steak if desired. Serve the butter on the asparagus and cherry tomatoes on the side.

Snacks 1 Calories – 150
Protein – 15g
Carbs – 15g
Fat – 5g
Peanut Butter-Banana Protein Shake

● 1 cup (250mL) of water
● ½ scoop (15g) vanilla protein powder
● ½ small banana
● ½ tbsp (7.5g) peanut butter
● 1 handful of ice cubes

Blend together until smooth.

Yogurt, Apple & Almond Butter

● 4oz (113g) plain non-fat Greek yogurt
● ½ small apple, sliced
● ½ tbsp (7.5g) almond butter

Spread the almond butter on the apple slices and/or into the yogurt.

Snacks 2 Calories – 150
Protein – 15g
Carbs – 15g
Fat – 5g
Deli Roll-ups

● 2oz (56g) extra lean deli ham slices
● ¾ oz (21g) light Swiss cheese slice, cut into small pieces
● ½ small apple, sliced

Place 1 piece of cheese and 1 apple slice inside each slice of ham and roll up. Hold in place with a toothpick.

Chocolate Blueberry Protein Shake

● 1 cup (250mL) of water
● ½ scoop (15g) chocolate protein powder
● ½ cup fresh or frozen blueberries
● ½ tbsp (7.5g) almond butter
● 1 handful of ice cubes

Blend together until smooth.

Download the Meal plan.

What Are the Downsides of Following a 1200 Calorie Bodybuilding Meal Plan?

The main downside of following a 1200 calorie bodybuilding meal plan is that you may have to eat more frequently than you’re used to. This is because you’ll need to spread your calories out over the course of the day in order to meet your needs. But if you can make it work with your schedule, then it’s definitely worth it!

What Foods To Eat On A 1200 Calorie Bodybuilding Diet?

There are a variety of foods that you can eat on a 1200 calorie bodybuilding diet. Some good options include lean protein sources like chicken, fish, and tofu; healthy fats like nuts and avocados; and complex carbs like oats, quinoa, and sweet potatoes. You can also include healthy snacks like fruits, vegetables, and whole grain breads or crackers. Just make sure to watch your portions so you don’t go over your calorie budget for the day.

What Foods To Avoid On A 1200 Calorie Bodybuilding Diet?

There are also certain foods that you’ll want to avoid on a 1200 calorie bodybuilding diet. These include processed foods, sugary drinks, and unhealthy fats. You’ll also want to limit your intake of alcohol, as it can quickly add up in calories. Instead, focus on eating whole, nutritious foods that will help you reach your fitness goals.

How To Make A 1200 Calorie Bodybuilding Meal Plan?

Making a 1200 calorie bodybuilding meal plan is actually pretty simple. Just start by figuring out how many meals you want to eat per day and then make sure each meal contains a balance of protein, carbs, and healthy fats. You can also include snacks if you need more calories or want to keep your hunger under control throughout the day. Just remember to stay within your calorie budget so you don’t sabotage your weight loss efforts.

Sample 1200 Calorie Bodybuilding Meal Plan

Here’s a sample 1200 calorie bodybuilding meal plan to give you an idea of what your day could look like. Remember, you can always adjust the portions or add in more food if you’re still hungry.

Breakfast:

-1 cup oatmeal with 1 scoop whey protein powder and 1/2 cup blueberries

-Calories: 300; Protein: 30 grams; Carbs: 40 grams; Fats: 5 grams

Lunch:

-Tuna salad with 1 slice whole grain bread

-Calories: 400; Protein: 40 grams; Carbs: 20 grams; Fats: 15 grams

Snack:

-1 apple with 1 tablespoon peanut butter

-Calories: 200; Protein: 5 grams; Carbs: 25 grams; Fats: 10 grams

Dinner:

-Grilled chicken breast with 1 cup quinoa and 1/2 cup steamed broccoli

-Calories: 500; Protein: 50 grams; Carbs: 40 grams; Fats: 10 grams

Total Calories for the Day:

1200 calories, 125 grams of protein, 125 grams of carbs, and 30 grams of fat.

Words From Health Sectors:

If you’re looking to lose weight and build muscle, then a 1200 calorie bodybuilding meal plan may be right for you. Just remember to include a balance of nutrients at each meal and snack, and stay within your calorie budget for the day. Doing so will help you reach your fitness goals while still enjoying plenty of delicious food.

FAQS:

Q: Can I still drink alcohol on a 1200 Calorie Bodybuilding Diet?

A: You should limit your intake of alcohol on a 1200 calorie diet, as it can quickly add up in calories. Instead, focus on eating whole, nutritious foods that will help you reach your fitness goals.

Q: What are some good snacks for a 1200 Calorie Bodybuilding Diet?

A: Some good snacks for a 1200 calorie diet include fruits, vegetables, nuts, seeds, and whole grain breads or crackers. Just make sure to watch your portions so you don’t go over your calorie budget for the day.

Q: How many meals should I eat on a 1200 Calorie Bodybuilding Diet?

A: You can eat 3-5 meals per day on a 1200 calorie diet. Just make sure each meal contains a balance of protein, carbs, and healthy fats. You can also include snacks if you need more calories or want to keep your hunger under control throughout the day.

Next to read:

1000 Calorie Bodybuilding Meal Plan & Diet

Count Calories Without Getting Obsessed.

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