What I Ate Today: 1,200 Calories with 100g of Protein (Sample Meal Plan)

Finding a balance between eating fewer calories and still getting enough protein can feel like a puzzle. Protein is essential for maintaining muscle mass, supporting metabolism, and keeping you full throughout the day. But if you’re aiming for a lower-calorie intake—like 1,200 calories—it’s easy to fall short on protein without careful planning.

In this post, I’ll walk you through exactly what I ate today on 1,200 calories with 100g of protein. It’s a realistic, simple, and satisfying approach to eating that shows you can enjoy delicious food while staying within your goals.

Why 100g of Protein Matters

Protein isn’t just for bodybuilders. Hitting a high protein target helps:

• Keep you full — protein digests slowly and reduces cravings.
• Preserve lean muscle — crucial when in a calorie deficit.
• Support weight loss — protein burns more calories to digest than carbs or fats.
• Stabilize energy levels — avoiding the sugar crashes that come from carb-heavy meals.

For most people, 100g is a solid daily target when following a lower-calorie plan.

My 1,200 Calorie / 100g Protein Day

Here’s a breakdown of what I ate, meal by meal.

🥤 Breakfast: Protein Smoothie Bowl

• 1 scoop vanilla whey protein (120 cal, 24g protein)
• 150g unsweetened Greek yogurt (90 cal, 15g protein)
• ½ cup frozen mixed berries (40 cal, 1g protein)
• 10g chia seeds (50 cal, 2g protein)

Totals: 300 calories, 42g protein

💡 Why it works: This breakfast feels indulgent (like ice cream in a bowl!) but packs nearly half of the day’s protein target thanks to yogurt and protein powder.

🥚 Snack: Egg Whites + Veggies

• 200ml liquid egg whites (100 cal, 21g protein)
• ½ cup diced capsicum and spinach (20 cal, 1g protein)

Totals: 120 calories, 22g protein

💡 Why it works: Egg whites are one of the cheapest and leanest protein sources—filling without adding unnecessary fat or carbs.

🍗 Lunch: Grilled Chicken Salad

• 120g grilled chicken breast (200 cal, 36g protein)
• 2 cups mixed salad greens (20 cal, 1g protein)
• ½ cucumber + ½ tomato (30 cal, 1g protein)
• 1 tbsp balsamic dressing (40 cal, 0g protein)

Totals: 290 calories, 38g protein

💡 Why it works: Chicken breast is a lean protein powerhouse, and pairing it with low-calorie salad keeps volume high and hunger low.

🧀 Snack: Cottage Cheese & Berries

• 150g low-fat cottage cheese (120 cal, 20g protein)
• 50g strawberries (20 cal, 1g protein)

Totals: 140 calories, 21g protein

💡 Why it works: Cottage cheese is underrated! It’s creamy, versatile, and keeps you feeling satisfied until dinner.

🍤 Dinner: Shrimp Stir Fry

• 120g shrimp/prawns (110 cal, 23g protein)
• 1 cup steamed broccoli (30 cal, 3g protein)
• ½ cup zucchini + carrot mix (30 cal, 1g protein)
• 1 tsp soy sauce + garlic (10 cal, 0g protein)

Totals: 180 calories, 27g protein

💡 Why it works: Shrimp is extremely high in protein and very low in calories. Pairing it with stir-fried veggies makes for a satisfying, light dinner.

Daily Totals

• Calories: 1,030 (leaves ~170 calories for a snack, small dessert, or extra sauce/toppings)
• Protein: 150g (well above the 100g goal!)

This plan not only hits the protein target, but also keeps calories in check, leaving you with flexibility to add little extras like a square of dark chocolate, a splash of milk in coffee, or an extra drizzle of olive oil on your salad.

Tips for Balancing Low Calories with High Protein

1. Make protein the star of every meal — Start with your protein source (chicken, shrimp, Greek yogurt) and build around it.
2. Use protein powder strategically — It’s an easy way to boost numbers without blowing calories.
3. Choose lean protein sources — Egg whites, chicken breast, shrimp, tuna, turkey, cottage cheese, and Greek yogurt are your best friends.
4. Add volume with vegetables — Low-calorie, high-fiber veggies keep plates full without piling on calories.
5. Track your meals — Use an app like MyFitnessPal to double-check calorie and protein counts.

Eating 1,200 calories and hitting 100g of protein in a day may sound challenging, but with smart planning, it’s not only possible—it’s delicious and satisfying. By focusing on lean proteins, adding high-volume veggies, and using tools like protein powder or cottage cheese, you can create a balanced, macro-friendly day of eating that supports both weight management and muscle preservation.

If you’re looking for inspiration, try building your own daily plan using the meal ideas above. With a little creativity, you’ll find it easy to hit your protein goals while keeping calories under control.