1200 Calorie Carnivore Diet (PDF) - Diets Meal Plan (2024)

Is it possible to maintain a calorie consumption of 1200 per day while following a carnivorous diet? A sedentary person should consume approximately 1,600 to 1,800 calories per day.

For people who engage in physical activity, it may range between 2,200 and 2,400 calories per day, depending on the intensity of the activity.

According to this criterion, a continuous intake of fewer than 1200 calories per day should result in weight loss.

Because of the low-calorie content of a 1,200-calorie diet, you should begin it under the direction of a qualified nutritionist.

If your daily calorie goal is 1,200 calories, most diet plans recommend that you consume at least four servings of vegetables and three servings of fruits to satisfy your daily nutrient requirement.

Moreover, make sure to drink enough fluids throughout the entire day.

On the other hand, the carnivore diet does not encourage the eating of fruits, vegetables, grains, nuts, seeds, and legumes.

Animal foods, such as meat and eggs, make up the entirety of the diet. So, what would a 1200 calorie carnivore diet look like?

What is the Carnivore Diet?

1200 Calorie Carnivore Diet (PDF) - Diets Meal Plan (1)

1200 Calorie Carnivore Diet

Developed by Shawn Baker, an American doctor who claimed that following the diet was the most practical way to live a long and healthy life, the carnivore diet has gained widespread popularity.

The diet is, in essence, exactly what it sounds like. It involves living a carnivore lifestyle and relying solely on animal proteins and eggs (see also: egg diet plan).

While other well-known diets, such as the Atkins and the ketogenic diets, advocate for low carb diets, the carnivore diet promotes a strictly no-carb diet.

Fruits, veggies, dairy products, grains, legumes, and anything else that is not meat are not admissible on the carnivore diet.

What Foods Can You Eat On A 1200 Calorie Carnivore Diet?

The carnivore diet stresses the importance of leaning heavily on red meat, particularly on fatty cuts that will help you meet your daily calorie needs.

Your daily intake of the following foods allowed in the diet should not exceed 1200 calories a day, especially if your goal is to lose weight.

  • Red meat (Beef)
  • Bone broth
  • Bone marrow
  • Butter
  • Eggs
  • Fish
  • Lamb
  • Lard
  • Organ meats
  • Pork
  • Poultry
  • Salt and pepper
  • Water

When following the highly restrictive variant of the carnivore diet, you will consume only the above foods.

Nevertheless, some people follow a more flexible version of the diet and consume foods derived indirectly from animal products, such as milk, yogurt, and cheese.

Others also include tea and coffee in their diet regimen because they come from plant-based ingredients.

What Are The Potential Benefits Of A 1200 Calorie Carnivore Diet?

One of the most popular eating patterns is the 1200 calorie diet plan, which restricts your daily caloric intake to no more than 1,200 daily.

Most people reduce their calorie intake to lose weight and burn excess body fat.

Besides weight loss, low-calorie diets can protect against chronic disease and even prolong one’s life span. The benefits of following a 1200 calorie carnivore diet are:

Easy to follow– In contrast to many other diets containing a wide variety of food items, a 1200 calorie carnivore diet confines the meals to animal proteins and no other carbohydrates.

Coffee, tea, and a few dairy items are the only things that other adherents to the diet include additions to their meals.

Helps with weight loss– The diet, which advocates for consuming only one food type, helps reduce caloric intake.

Scaling back on daily calorie intake to 1200 serves to produce a calorie deficit and aids in the reduction of belly fat, body weight, and eventual loss of weight.

It helps lower chronic diseases– According tosome research, eating a 1,200-calorie diet high in protein and low in carbohydrates can lower the risk of chronic disease and enhance general health.

Other studiesshow that calorie restriction can protect the heart by lowering resting heart rate, blood pressure, and inflammation, reducing the risk of heart disease and stroke.

Longer lifespan– According toanother research, decreasing your calorie consumption may also reduce inflammation and oxidative damage leading to a longer lifespan.

Both of these contribute to the aging process and disease development.

Risks of a 1200 Calorie Carnivore Diet

Restrictive- The carnivore diet is very restrictive, which makes it one of the most challenging diets to sustain

Nutrient deficiency:Because the diet restricts its food intake to one food group, it creates a nutrient deficiency.

Possible health issues:A meat-only diet could lead to some health issues such as constipation, bloating, gas, digestive problems, and scurvy.

7-Day Sample 1200 Calorie Carnivore Diet Plan

Day 1

1200 Calorie Carnivore Diet (PDF) - Diets Meal Plan (3)

  • Breakfast: 1 serving grilled chicken breast with skin and a cup of coffee
  • Lunch: 1 serving slow roast topside of beef with roasted beef liver
  • Dinner: 4 fresh lamb chops with Greek yogurt

Day 2

  • Breakfast: Grilled sirloin steak with butter
  • Lunch: Chicken Iskender Kebab with Greek yogurt, 2 slices carnivore bread, and 1tbsp butter
  • Dinner: 4 grilled or baked pork chops

Day 3:

1200 Calorie Carnivore Diet (PDF) - Diets Meal Plan (4)

  • Breakfast: Grilled ground beef burger patty
  • Lunch: 3 grilled chicken breasts with skin
  • Dinner: Grilled porterhouse steak

Day 4:

  • Breakfast: 3 grilled 100% pork sausages with 3 slices of bacon
  • Lunch: Roast salmon cutlets on the bone with a butter
  • Dinner: Grilled ribeye steak

Day 5

1200 Calorie Carnivore Diet (PDF) - Diets Meal Plan (5)

  • Breakfast: 5 slices of bacon, with 1-2 100% pork sausages
  • Lunch: Four fresh racks of lamb
  • Dinner: Slow roast topside of beef

Day 6:

  • Breakfast: Grilled ground beef burger patty with 4 oz slow-cooked beef Kidney
  • Lunch: 8 oz BBQ ribeye steak
  • Dinner: 12 oz BBQ sirloin steak

Day 7:

1200 Calorie Carnivore Diet (PDF) - Diets Meal Plan (6)

1200 Calorie Carnivore Diet

  • Breakfast: 8oz beef liver with 4 oz bacon
  • Lunch: 3 grilled chicken breasts with skin
  • Dinner: Roast salmon (or other fatty fish) cutlets on the bone

Final Thoughts

The 1200 calorie carnivore diet’s goals are to help you lose weight by restricting your foods to only meat.

The carnivore diet restricts your caloric consumption and encourages protein-rich foods that keep you full for longer hours.

One of the ways it aids in weight loss is by reducing mindless eating. Knowing what you want to achieve is the most critical step.

If you want to avoid all carbohydrates, stick to meat. If you want to be in ketosis, you can eat eggs and other high-fat meats and dairy products like butter and cheese.

However, because of its restriction to just one type of food and the low-calorie intake, you might need to follow it with the help of a nutritionist or dietician.

Printable 1200 Calorie Carnivore Diet (PDF)

DayBreakfastLunchDinner
11 serving grilled chicken breast with skin and a cup of coffee1 serving slow roast topside of beef with roasted beef liver4 fresh lamb chops with Greek yogurt
2Grilled sirloin steak with butterChicken Iskender Kebab with Greek yogurt, 2 slices carnivore bread, and 1tbsp butter4 grilled or baked pork chops
3Grilled ground beef burger patty3 grilled chicken breasts with skinGrilled porterhouse steak
43 grilled 100% pork sausages with 3 slices of baconRoast salmon cutlets on the bone with butterGrilled ribeye steak
55 slices of bacon, with 1-2 100% pork sausagesFour fresh racks of lambSlow roast topside of beef
6Grilled ground beef burger patty with 4 oz slow-cooked beef Kidney8 oz BBQ ribeye steak12 oz BBQ sirloin steak
78oz beef liver with 4 oz bacon3 grilled chicken breasts with skinRoast salmon (or other fatty fish) cutlets on the bone

See Also

Carnivore Diet Food List

Carnivore Diet Recipes

Carnivore Diet Desserts

Keto Carnivore Diet

Carnivore Diet for Women

Low Sodium Fast Foods

Dash Diet Meal Plan

1200 Calorie Carnivore Diet (PDF) - Diets Meal Plan (2024)

FAQs

What food can I eat for 1200 calories a day? ›

Another example of a 1,200-calorie-a-day diet:
  • Breakfast. One serving of whole-grain toast (100 calories) Two eggs (140 calories) ...
  • Lunch. Three ounces of grilled chicken breast (120 calories) One cup of steamed broccoli (55 calories) ...
  • Dinner. Three ounces of fish (120 calories) One cup of mixed greens (5 calories)
Jan 24, 2023

How quickly will I lose weight on 1200 calories a day? ›

To calculate your weight-maintenance calories, multiply your weight by 15. If 1,200 calories a day is more than 500 calories lower than your weight-maintenance calories, you can expect to lose more than 1 to 2 pounds per week.

How do you get enough calories on a carnivore diet? ›

Because you're not eating carbs—or any plant foods at all—it's crucial that you get enough calories to keep your energy up, so fattier cuts of meat are best. Poultry and organ meats are also fine, as are processed meat products such as bacon and sausage.

What does a carnivore meal plan look like? ›

Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products. Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese.

What will happen if I only eat 1200 calories a day? ›

Whilst the 1200 calorie diet can help you to lose weight fast, extending it past 2-4 weeks can often result in more harm than good. Over-restricting and under-nourishing yourself with a low calorie diet can often leave you feeling depleted of energy, fatigued and unable to get through your day.

Can you eat anything on a 1200 calorie diet and still lose weight? ›

You can lose weight eating any kind of food there is. It's entirely a matter of a sustained calorie deficit. 1,200 calories is too low for just about anybody. If you're small enough to safely eat that little food then you aren't overweight.

How long will it take to lose 30 pounds eating 1200 calories a day? ›

For example, it would take one 3 to 6 months on average to lose 30 pounds on a 1200 calorie diet. It is based on CDC; one can lose 1 to 2 pounds per week on average.

How long will it take to lose 15 pounds on a 1200 calorie diet? ›

After 1 year, those eating 1,200–1,500 calories per day experienced an average weight loss of 15 pounds (6.8 kilograms). However, 23% of the 4,588 people following the 1,200-calorie diet dropped out of the study ( 7 ).

How long will it take to lose 40 pounds on a 1200 calorie diet? ›

1 pound of fat is equal to 3,500 calories. Doing a simple math for a 2 pound shed per week, you have to cut your calorie intake of 1000 calories per day. With that pace, you will be healthily losing 40 pounds in around 4-5 months.

How many eggs a day on carnivore diet? ›

More eggs can support muscle gain, while fewer may be better for weight loss. You can also consider just consuming egg whites to lower your calorie and fat intake. In general, though, many on the carnivore diet consume between 2 to 6 eggs daily as part of their meal plan.

Why am I not losing fat on carnivore diet? ›

It could be as simple as time - you haven't been on the diet long enough. Or, maybe you're still in caloric surplus despite eating the right foods. It could even be that you're not drinking enough water, you're constipated from the new diet, you're stressed out - or some other unrelated cause.

Why am I losing so much weight on carnivore diet? ›

Since this dietary pattern is low in carb-rich foods and so high in protein, which is the most filling macronutrient, it's likely that the Carnivore Diet will promote weight loss, at least in the short term.

What is the secret of carnivore diet? ›

This means no fruits, vegetables, grains, legumes, or processed foods of any kind. Instead, your meals consist of red meat, poultry, fish, eggs, and dairy-based products like milk or cheese. This diet produces an array of benefits - including rapid weight loss, improved mental clarity, decreased inflammation, and more.

What is the carnivore diet formula? ›

A Carnivore diet is high in fat, high in protein, and very low in carbs. In other words, Carnivore macros align with high-protein Keto macros. The Carnivore diet macros ratio is about 50 to 75 percent fat, 20 to 35 percent protein, and 0 to 5 percent carbs.

What is a Tier 1 carnivore diet? ›

So the tier one carnivore diet, I think, is my framework that will be applicable to most people. And it is based and centered around animal foods. Mostly well-raised red meat ruminant foods, like we talked about, and eggs if they're tolerated.

What foods help burn belly fat? ›

Five foods that may help burn belly fat include:
  • foods with soluble fiber like fruits, vegetables, and legumes.
  • foods with protein like meat, fish, eggs, and dairy.
  • fatty fish like tuna and salmon.
  • foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
  • green tea.

How to spend 1,200 calories a day? ›

Take into consideration breathing, digesting and the overall functioning of your body to stay alive, and you are very close to burning 1,200 calories without trying.
  1. Perform 90 minutes of physical activity per day. ...
  2. Make your daily routine more physical. ...
  3. Never stay still. ...
  4. Burn 400 calories with each method listed above.

What can I eat to lose weight in 7 days? ›

Easy To Follow 7 Day GM Diet Plan & Menu To Transform Your Body: The Indian Version
  1. Day 1: Fruits.
  2. ‍Day 2: Vegetables.
  3. Day 3: Fruits and Vegetables.
  4. Day 4: Bananas and Milk.
  5. Day 5: Meat.
  6. Day 6: Meat & Vegetables.
  7. Day 7: Rice, Fruit and Vegetable Juice.

Why am I not losing weight on 1200 calories a day? ›

You might be struggling to lose weight on 1200 calories because your metabolism is slow. Losing weight can be a difficult task, especially if your metabolism is running slow. It's possible that with only a 1200 calorie diet, it might not be enough to shed off those extra pounds due to metabolism costs.

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