Free 1200 Calorie Diet Plan
Day 7

You've now reached Day 7 of this 1200 Calorie Diet Plan. Ensure you have consulted your doctor before starting this or any other weight loss program.

We provide you with our free 1200 calorie meal plan to assist you with your weight loss and fitness goals. This 1200 calorie diet plan is a proven effective method of weight loss. If you aim to lose weight with this 1200 calorie diet, it is helpful to learn how to calculate your recommended daily calorie intake and how to count calories. You will need to consult either books or online resources to find out the calories in food. We have of course done most of the work for you, but maybe you want to design your own menu.

You can use electronic calorie counters to count calories and measure foods such as the Newline Digital Nutrition Calculator.

You can replace the items from the 1200 calorie diet plan with foods that have the same calories and nutritional value. For example: an apple can be substituted for an orange or 1 oz. chicken for 1 oz. of beef, etc. Also you can include as many caffeine free and calorie free beverages as you want. You need to limit your caffeine intake to 2 cups of coffee or tea per day. Drink at least 8 glasses of water every day.

1200 Calorie Diet Plan Foods and Exercise Recommendations:

If you base your 1200 calorie diet menu on low GI diet foods you are likely to experience a greater degree of success as you then will not feel hungry on this 1200 calories diet, as low GI foods release energy slowly.


1200 calorie meal plans are not suitable for excessive exercise as the number calories and the nutritional intake are too low to sustain high levels of physical activity. Have a look at the best exercises to lose weight and also consider these fun exercise ideas.

Day 7

Printable 1200 Calorie Diet
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Breakfast :

1 slice French toast – 65 grams – 149 kcal
1 cup of fresh blueberries – 148 grams – 84.4 kcal
1 cup of skim milk - 245 grams – 85 kcal
Total: 318.4 kcal

Morning Snack :

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

Lunch :

¼ cup of cottage cheese low fat, 1% milk fat – 56.5 grams – 40.75 kcal
1 mixed green salad - 36.7 kcal
1 tbsp fat free dressing - 14 grams - 6.6 kcal
1 whole wheat roll - (1 oz) or 28 grams – 74 kcal
1 cup of skim milk - 245 grams – 85 kcal
½ cup of sliced carrots – 61 grams – 25 kcal
Total: 268 kcal

Dinner :

3 oz. grilled or broiled cod fish – 85 grams - 89.3 kcal
1 cup of rice noodles, cooked – 176 grams – 192 kcal
2 tsp butter or margarine – 10 grams – 71.6 kcal
½ cup of apple sauce – 122 grams – 52.5 kcal
1 cup of mixed vegetables – 182 grams – 118 kcal
Total: 523.4 kcal

Evening Snack :

1 cup of strawberries – 144 grams - 46.1 kcal
Total: 46.1 kcal

Total calorie intake per day: 1200 kcal



1200 Calorie Menu:

Day 1| Day 2| Day 3| Day 4| Day 5| Day 6| Day 7






Free Daily Diet Plans| 1000 Calorie Diet| 1200 Calorie Plan| 1300 Calorie Diet| 1400 Calorie Diet| 1500 Calorie Diet| 1600 Calorie Diet| 1800 Calorie Diet| 2000 Calorie Diet|

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