1200 Calorie Diet Menu for 7 DaysConsult your doctor before starting this or any other weight loss program. We provide you with a 7 day sample 1200 calorie diet free plan to assist you with your weight loss and fitness goals. The 1200 calorie daily diet plan is the recommended minimum for a safe weight loss plan and quick healthy weight loss. This is because the 1200 calorie meal plans provide a sufficient nutritional intake for most individuals, and yet still have a sufficient low calorie level that most people require in order to lose weight.
Many diet plans to lose weight developed by nutritionists and health professionals are based on 1200 calories a day.
1200 Calories Diet Basics:The 1200 calorie meal plan is based on the concept of controlling calorie intake for weight loss. Consumption of fewer calories than calories expended will result in weight loss.If you aim to lose weight with the 1200 calorie diet plans - consuming 1200 calories daily will involve calories counting. You will need to know the calorie content of foods and how to count calories. - have a look at our calories in food resources. Also, the easy way to count calories is to use an electronic calorie counter Newline Digital Nutrition Calculator. OrYou can learn how to lose weight without ever having to count calories. Read more...
Recommended Foods for
There are no specific foods recommended on the 1200 calorie diet menus, but dieters experience a greater weight loss when the 1200 calorie diet menu is based on fresh and unprocessed foods including fruit, vegetables, lean proteins, whole grains, and legumes. Include foods with low glycemic index into your 1200 calorie diet menus to stop craving food and lose weight without hunger. You may substitute other foods of the same nutrient quality for the foods listed. For example: an apple can be substituted for an orange or 1 oz. chicken may be substituted for 1 oz. of beef, etc. Also you can include as many caffeine and calorie free beverages as you want. Limit caffeine intake to 2 cups of coffee or tea per day. Drink at least 8 glasses of water every day.
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Day 1 |  Printer friendly version |
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
Learn why calorie counting will never work for long term weight loss and how restricting calories is probably the worst thing you can do to lose weight. Read more...
1200 Calorie Diet Menu:Day 1| Day 2| Day 3| Day 4| Day 5| Day 6| Day 7 |
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