Weight Loss1 Week
1200 Cal Weight Loss Plan for Office Workers
1200 Cal Weight Loss Plan for Office Workers built around 1200 calories per day for weight loss.
1200
Daily Calories
91g
Avg Protein
114g
Avg Carbs
43g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
1200 cal
🌅Breakfast
Boiled eggs with milk
276 cal • 22g protein
☀️Lunch
Thai herb grilled chicken
384 cal • 29g protein
🌙Dinner
Spicy chicken herbal soup
360 cal • 28g protein
🍎Snacks
Plain yogurt(180 cal)
Daily Total
🔥 1200 cal💪 91g protein🥖 114g carbs🥑 43g fat
Day 2 - Tuesday
1200 cal
🌅Breakfast
Yogurt fruit bowl
276 cal • 22g protein
☀️Lunch
Shrimp broccoli stir-fry
384 cal • 29g protein
🌙Dinner
Steamed tilapia with lime
360 cal • 28g protein
🍎Snacks
Grilled banana(180 cal)
Daily Total
🔥 1200 cal💪 91g protein🥖 114g carbs🥑 43g fat
Day 3 - Wednesday
1200 cal
🌅Breakfast
Fish rice porridge
276 cal • 22g protein
☀️Lunch
Thai ginger chicken
384 cal • 29g protein
🌙Dinner
Spicy chicken breast salad
360 cal • 28g protein
🍎Snacks
2 boiled eggs(180 cal)
Daily Total
🔥 1200 cal💪 91g protein🥖 114g carbs🥑 43g fat
Day 4 - Thursday
1200 cal
🌅Breakfast
Steamed egg with pork
276 cal • 22g protein
☀️Lunch
Tofu mushroom stir-fry
384 cal • 29g protein
🌙Dinner
Steamed egg with shrimp
360 cal • 28g protein
🍎Snacks
Milk(180 cal)
Daily Total
🔥 1200 cal💪 91g protein🥖 114g carbs🥑 43g fat
Day 5 - Friday
1200 cal
🌅Breakfast
Egg white chicken salad
276 cal • 22g protein
☀️Lunch
Steamed fish with ginger
384 cal • 29g protein
🌙Dinner
Grilled shrimp salad
360 cal • 28g protein
🍎Snacks
Tuna corn salad(180 cal)
Daily Total
🔥 1200 cal💪 91g protein🥖 114g carbs🥑 43g fat
Day 6 - Saturday
1200 cal
🌅Breakfast
Pumpkin chicken soup
276 cal • 22g protein
☀️Lunch
Garlic chicken rice bowl
384 cal • 29g protein
🌙Dinner
Cabbage pork clear soup
360 cal • 28g protein
🍎Snacks
Plain yogurt(180 cal)
Daily Total
🔥 1200 cal💪 91g protein🥖 114g carbs🥑 43g fat
Day 7 - Sunday
1200 cal
🌅Breakfast
Clean pork congee
276 cal • 22g protein
☀️Lunch
Spicy tuna salad
384 cal • 29g protein
🌙Dinner
Grilled salmon with jaew sauce
360 cal • 28g protein
🍎Snacks
Grilled banana(180 cal)
Daily Total
🔥 1200 cal💪 91g protein🥖 114g carbs🥑 43g fat
Frequently Asked Questions
Who is this 1200-calorie plan for?
It suits people who want a structured calorie target with realistic everyday meals.
Can I swap meals between days?
Yes, as long as total calories and protein stay close to the original plan.
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