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1200 Calorie Diet Free Plan - Day 4

1200 Calorie Diet Free Plan, Sample 1200 Calorie Diet Plans, 1200 Calorie Menu for 7 Days, 1200 Calorie Diet Menu
Consult your doctor before starting this or any other weight loss program. The 1200 calorie diet free plan is based on consumption of 1200 calories per day, which is the recommended minimum for safe and healthy diet to weight loss. The 1200 calorie meal plans for weight loss are founded on the concept of calorie control, which involves calorie counting and food measuring. To make sure your calorie intake for weight loss does not exceed 1200 calories per day you will need to consult with a book or online resources – list of calories in food, or use electronic calorie counters.

Recommended Foods and Exercise for
1200 Calorie Diet Free Plan:

Select fresh and unprocessed low glycemic index foods for your 1200 calorie diet plan not to experience hunger on the 1200 calories diet. 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.

The importance of daily exercises for maintaining weight loss and general health are well known. However, excessive exercise may not be beneficial on the 1200 calorie meal plan as the calories and nutritional intake is too low to sustain high levels of physical activity. Have a look at the best exercise to lose weight and fun exercise ideas

Day 4

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Breakfast :

½ cup of orange juice (freshly squeezed) – 124 grams – 56 kcal
1/2 cup of cup corn flakes – 14 grams – 50.5 kcal
1 cup of skim milk – 245 grams – 85 kcal
1 cup of strawberries – 144 grams - 46.1 kcal

Total: 237.6 kcal

Morning Snack :

2 tsp of reduced fat peanut butter – 10 grams – 52.1 kcal
2 rice cakes – 18 grams - 69.7 kcal

Total: 121.8 kcal

Lunch :

1 cup vegetable soup – 245 grams – 53.9 kcal
1 mixed green salad (day 1) – 36.7 kcal
2 tbsp of fat free salad dressing - 28 grams – 13.2 kcal
1 cup of skim milk - 245 grams – 85 kcal
6 fat-free, low-sodium saltine crackers – 30 grams – 118 kcal

Total: 306.8 kcal

Afternoon Snack :

1 apple small (2-3/4" dia) - 149 grams - 73.5 kcal

Total: 73.5 kcal

Dinner:

5 oz. of flounder or other white fish (baked, broiled or grilled) – 140 grams – 164 kcal
1 medium baked potato – 173 grams – 161 kcal
1 mixed green salad (day 1) – 36.7 kcal
1 tbsp of fat free salad dressing - 14 grams – 6.6 kcal

Total: 368.3 kcal

Evening Snack :

3 cups popcorn, air-popped – 24 grams – 93 kcal

Total: 93 kcal

Total 1200 kcal

1200 Calorie Menu:

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

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