1200 Calorie

High Protein

Low Carb

Low Fat Meal plan

You've been trying for years, but still haven't reached your goals. Don't waste one more day! Finally get the diet plan that will give you real results.

Two years ago, at age 46, I finally reached my weight loss goals. And I want the same for you!

  • 120 meal ideas for breakfast, lunch, snack, & dinner.
  • All days high in protein, low in carbs!
  • Shopping list for each week
  • 30 days of 1200 calories each.


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Lose weight, get lean, and feel amazing!

Join thousands of women who learned that weight loss is as simple as creating a real calorie deficit. This 1200 calorie meal plan is all you need to make that happen.

30 Days from now, you'll wish you started TODAY!

What's Included:

4 weeks of meal ideas

12 Mindset Hacks

30 Daily Recipe pages

Resource List

Shopping list

Workout Guide

Which Meal Plan is right for you?

I have two meal plans as of right now. My first a 1200 calorie plan, and recently, the 1500 calorie plan. They are different, with all new recipes and meal ideas. Here's how they compare.

1200 Calorie Meal Plan

This meal plan is for those who want faster weight loss results. The average weight lost on this plan is 4 lbs in the first week

  • Each Day 1200 calories
  • Over 100 grams of protein
  • Approximately 40% Protein, 40% carbs, and 20% fat
  • Organized by daily meals
  • 30 Breakfast ideas
  • 30 Lunch Ideas
  • 30 Snack Ideas
  • All calories and macros for each meal/day.
  • 10 mindset hacks
  • 6 Day training split
  • Shopping list for each week
  • Paperback book available for purchase on Amazon
  • Myfitnesspal Integration
  • Unlimited combinations


Buy 1200 calorie plan

1500 Calorie Meal Plan

I use this one for maintenance, after the 1200 calorie plan! But for some, this is a slower, more steady calorie level for weight loss.

  • Each day 1500 calories
  • Over 130 grams of protein
  • Approximately 40% Protein, 40% carbs, and 20% fat
  • Organized by daily meals
  • 30 Breakfast ideas
  • 30 Lunch Ideas
  • 30 Snack Ideas
  • All calories and macros for each meal/day.
  • 5 mindset hacks
  • 5 Day training split
  • Shopping list for each week
  • Myfitnesspal Integration
  • Unlimited combinations
  • Paperback version available.


Bundle- Get Both

These work great together. You can either cycle your calories depending on the day, or move from aggressive weight loss (1200) to more sustainable weight loss at 1500.

  • 2 Complete meal plans. 1200 calorie plus 1500 calorie.
  • Over 130 grams of protein
  • Approximately 40% Protein, 40% carbs, and 20% fat
  • Organized by daily meals
  • 60 Breakfast ideas
  • 60 Lunch Ideas
  • 60 Snack Ideas
  • All calories and macros for each meal/day.
  • 15 mindset hacks
  • 2 workout schedules
  • Comprehensive shopping list
  • Myfitnesspal Integration
  • Unlimited combinations

$38 $29

I was always a healthy eater, but I could never lose weight. It wasn't until I was honest with myself about how much I was eating that I started to change. Like science, when I created a real calorie deficit, I was able to get the body I always wanted.

Amy | Health Beet

120 Meal Ideas & Recipes!

30 full days of meal ideas. That's 4 weeks of meals that total 1200 calories per day. You'll have breakfast, lunch, snack/dessert, and dinner! All the recipes, and several ways to see the full day of meals at a glance.

12 Mindset Hacks

12 of my BEST tips for sticking with your weight loss plan! This is a MUST-READ section!! This section is great for motivation, and figuring out why it's hard for you to stick to a plan.

4 weeks of Grocery Lists

The associated weekly grocery list for each week of the meal plan. Categorized by Protein, grains, veggies, fruit, dairy, and misc.

Exercise Plan

My best advice for strength training and cardio. This is the plan I've been on to get lean enough for a bikini show. It's very effective!

All Calories and Macros Posted for You

I've calculated the calories and macros for EVERY MEAL! Every day is under 1200 calories and over 100 grams of protein. You'll get all the numbers for each day!

Supplement Recommendations

The resource guide has my supplements, gadgets, brands, and everything I used during the 30 days on this plan.

Why wait? Get your book now!

Why put off taking your health to the next level? You can buy the 1200 calorie meal plan right now for less money than going out to dinner!

The book comes with a 100% satisfaction guarantee. If you decide the timing was wrong, or you aren't ready to commit, send me an email for a full refund! NO RISK TO YOU!

Only $19

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Counting calories helped me to get to my best weight, at 46 years old!

"I have really enjoyed the high protein 1200 calorie plan, it’s delicious, we feel like we’re splurging really, and most of all is both practical and effective.

Your meal plans are so helpful and effective, not to mention delicious too! I’ve been reaching my goals."

- Gloria

" thank you for sharing your recipes and healthy eating ideas. Your posts inspired me to change my eating habits and this lead to a healthy weight loss."

- Angela

"Hi there! I’m on my first week and I have lost 4 lbs!."

- Reanna

I've been trying this as described - I've been steadily losing just over a pound a week, sustained over two months. Craving subsided gradually over 2-3 weeks, and I believe my taste for sugar also recalibrated to a more sensitive level.
For years I've been running to lose weight and was disappointed at the modest impact. While I'll keep exercising, this approach has proven far more effective.


A Word From Amy

I hope you'll give this 1200 calorie meal plan a try! It helped me to reach my weight loss goals. I've also maintained the weight loss for almost 2 years now (on 1500 calories)!

I'm always here for you for questions, advice, and support! Don't hesitate to reach out.

I have a Bachelors degree in community health, a certification in the Psychology of Eating, a Personal Chef certificate, and Certified Personal Trainer, through ACE.

I'm also a runner, a mom, a new bikini competitor, and a grad student at the University of Utah!

Amy Roskelley | Utah

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What if I want to eat more calories?

You can definitely increase the calories of this meal plan to fit your activity level and needs. You can easily add 300 calories by including a double portion of the snack/dessert, or a double portion of any of the meals. As long as you stick to 4 meals per day, without grazing, you will still see progress!

The other option is to check out my 1500 calorie meal plan here!

Is 1200 calories dangerous?

That depends on many factors such as your size and activity level. However, spending 30 days at 1200 calories may actually be good for you. Studies show that a low calorie diet is associated with longevity and better health, while excessive calories results in a variety of chronic disease.

Will my metabolism slow down?

A faster metabolism isn't necessarily the right goal. The truth is, the larger you are, the faster your metabolism is. As you lose weight, your metabolism will slow down. That's intentional by our bodies to maintain homeostasis. The only way to mitigate the slowing is to build muscle.

After taking a breath test, I found my metabolism slowed when I lost weight, as it should. However, at the same weight, testing a year later, after I gained 4 lbs of muscle, my resting metabolic rate increased from 1100 calories to 1300! So, don't skip the strength training portion of this ebook.

What If I don't have time to prepare all the food?

While all 120 meals on this meal plan is actually very simple and quick to prepare, the best thing to do both to save time, money, and groceries, is to choose one of your favorite days, and put it on repeat! REPEATING the same breakfast, lunch, and snacks every day for a week, is how I usually eat (when I'm not trying to write a meal plan to share). The only reason I changed the meals for every day was to bring value to this meal plan!)

It's not working for me, can I get a refund?

Of course! I know what it's like to spend money on weight loss information or products, only to decide it's not working out for me. I'm not here to keep your money! Just send me an email and I will give you 100% money back, no questions asked!


Prefer paperback or Kindle?

Get your copy only on Amazon here!



Before embarking on any weight loss program, meal plan, supplement recommendations, or exercise plan, get approval from your physician.