1200 Calorie Diet Menu - Day 1

Consult your doctor before starting 1200 calorie diet menu or any other
weight loss program.

A 7 day sample 1200 calorie diet menu is shown below. It is a free 1200 calorie diet plan and easy 1200 calorie diet which includes favorite foods of many. A calorie restriction diet is a very popular way to lose weight as it gives you the flexibility in choosing food that you like. How many calories per day you eat are very important - your calories intake to lose weight should be less than the calories you burn in a day.

To learn how to calculate your daily calorie requirement to lose weight click here.

The items in the 1200 calorie diet menus can be replaced with food which have the same calorie count and nutritional quality (example: an apple can be substituted for an orange,or 1 oz of fish for 1 oz of chicken, etc).

The 1200 calorie diet meal plan is the lowest a woman should go for when aiming for weight loss.

1200 Calorie Menu

Day 1

Breakfast:

1 waffle plain (square - 4” square or round - 4”dia) – 33 grams – 103 kcal
1 tbsp of maple syrup – 20 grams - 52.2 kcal
1 tbsp of butter - 14grams – 100 kcal
8 oz. of water or decaffeinated coffee without sugar – 0 kcal

Total: 255.2 kcal

Lunch:

1 cup of skim milk – 247 grams - 86.5 kcal

Salad made of raw vegetables:
1 cup of shredded romaine or cos lettuce - 47grams - 8.0 kcal
¼ cup of chopped carrots – 32 grams – 13 kcal
¼ cup of chopped green peppers – 37.3 grams – 7.5 kcal
¼ cup of shredded cabbage – 17.5 grams – 4.2 kcal
¼ cup of chopped celery – 25 grams – 4 kcal
Total calories in the salad: 36.7 kcal

1 tbsp fat free salad dressing – 14 grams - 6.6 kcal
1 whole grain roll (1 oz) or 28 grams – 74 kcal

Total: 203.8 kcal

Afternoon Snack:

½ cup of sliced strawberries – 88 grams – 26.6 kcal
6 oz. fat free, fruit yogurt - 170 grams – 161 kcal

Total: 187.6 kcal

Dinner:

3 oz. sirloin steak, lean only, grilled – no fat added – 85 grams – 225 kcal
1 cup of cooked wild rice -164 grams – 166 kcal
1 pat of butter (1" sq, 1/3" high) - 5g - 35.8 kcal
½ cup of sliced cooked carrots – 78 grams - 27.3 kcal
1 mixed salad from above – 36.7 kcal
2 tbsp fat free dressing – 28 grams – 13.2 kcal

Total: 504 kcal

Evening Snack:

1 small orange (2-3/8" dia) – 104 grams – 49 kcal

Total: 49 kcal

Total: 1200 kcal

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