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1200 Calorie Menu - Day 2

1200 Calorie Menu, 1200 Calorie Diet Menu for 7 Days, Sample of Easy 1200 Calorie Diet Plan to Follow, 1200 Calorie Diet Plan
Consult your doctor before starting this or any other weight loss program. The Day 2 of a sample 1200 calorie diet free plan for 7 days is provided to assist you with your weight loss and fitness goals. The 1200 calorie diet plans are the recommended minimum for quick safe weight loss for women. The 1200 calorie meal plans are based on the concept of controlling calorie intake for weight loss. To follow this 1200 calories diet you will need to know calories content of foods and how to count calories. The easy way to count calories is to use an electronic calorie counter, Newline Digital Nutrition Calculator.

Diet and Exercise Recommendations for
1200 Calorie Menu

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. Select low glycemic index foods from the low glycemic food list. 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 free 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.

Though exercise is important for your weight management and general wellbeing, excessive exercise may not be beneficial on the 1200 calorie a day diet, as the calorie and nutritional intake level might be too low to support a high level of physical activity. Look for fun exercise ideas and learn what the best exercise to lose weight is.

Day 2

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Breakfast:

½ cup of oatmeal, cooked with water – 117 grams – 83 kcal
1 tsp brown sugar - 4 grams - 11 kcal
½ cup of skim milk – 122.5 grams – 42.5
1 cup of orange juice – 248 grams – 112 kcal

Total: 248.5 kcal

Lunch:

Turkey Sandwich :
1 oz. turkey breast – 28 grams - 29.1 kcal
1 tsp mustard or fat free mayonnaise – 5 grams – 4 kcal
2 slices of whole wheat bread, thin (3-3/4" x 5" x 3/8") – 66 grams – 183.6 kcal
1 apple small (2-3/4" dia) - 149 grams - 73.5 kcal

Total: 290.2 kcal

Afternoon Snack :

½ cup of skim milk – 122.5 grams – 42.5
1 cup of strawberries – 144 grams - 46.1 kcal
Total: 88.6 kcal

Dinner:

2 oz. chicken breast, skinless, baked, grilled or broiled – 56 grams - 44.8 kcal
1 small baked potato – 138 grams – 128 kcal
1 tsp. butter or margarine – 5 grams – 35.8 kcal
1 cup of green beans – 125 grams - 43.8 kcal
1 mixed green salad from (day 1) - 36.7 kcal
2 tbsp fat free dressing – 28 grams – 13.2 kcal
Total: 302.2 kcal

Evening Snack:

Low fat milk shake:
1 cup skim milk – 245 grams – 85 kcal
1 cup fat free vanilla ice cream – 136 grams – 186 kcal

Total: 271 kcal

Total calorie intake per day: 1200 kcal