1200 Calorie Diet Meal Plan
Day 3

You're now about to start day 3 of our 1200 calorie diet meal plan. Remember to consult your doctor before starting this or any other weight loss program.

The 1200 calorie meal plans are a proven and effective method of quick weight loss. The 1200 calorie diet allows you to choose the foods that you like, as long as the daily calorie intake is not exceeded. The 1200 calorie diet plan needs to be carefully thought through to prevent nutritional deficiency. We have done this work for you, but you can consult our food calories list to substitute items, remembering to ensure the total comes to 1200 calories.

If you wish to check on the number of calories in certain foods that you have, a simple way is by using electronic calorie counters. The Newline Digital Nutrition Calculator has good reviews.

Dieters will experience greater weight loss if 1200 calorie diet menus are based on fresh and unprocessed foods. Select low GI foods from the list of low glycemic foods for your 1200 calorie diet meal plan to lose weight without hunger. Low GI foods keep you full for a longer period of time. You may substitute other foods of the same nutrient quality. For example: an apple can be substituted for an orange or 1 oz. chicken may be substituted for 1 oz. of beef, etc.

1200 Calorie Diet Meal Plan and Exercise Recommendations

The 1200 calorie diet meal plan is not suitable for physically active individuals, as the calorie and nutritional intake might be too low to sustain high levels of physical activity.

However, exercise is important for your good health and weight management. Have a look at the best exercise for weight loss.

Day 3

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Breakfast :

2 round pancakes (4" dia) - 76 grams – 172.6 kcal
1 tbsp fruit spread or maple syrup – 20 grams - 52.2 kcal
Total: 224.8 kcal

Morning Snack :

1 cup of skim milk – 245 grams – 85 kcal
1 sliced peach, small (2-1/2" dia) - 130g - 50.7 kcal
Total: 135.7 kcal

Lunch :

1 salad with mixed greens (day 1) - 36.7 kcal
1 tbsp fat free dressing – 14 grams – 6.6 kcal
6 fat-free, low-sodium saltine crackers – 30 grams – 118 kcal
3 oz. tuna fish, light, canned in water, without salt, drained solids – 85 grams - 98.6 kcal
1 apple small (2-3/4" dia) - 149 grams - 73.5 kcal
Total: 333.4 kcal

Afternoon Snack :

½ oz milk chocolate – 14 grams – 75 kcal
Total: 75 kcal

Dinner :

1 cup cooked pasta – 140 grams – 183.4 kcal
½ cup of spaghetti sauce, meatless – 126 grams – 60.3 kcal
1 mixed green salad (day 1) – 36.7 kcal
1 tbsp fat free dressing - 14 grams – 6.6 kcal
Total: 287 kcal

Evening Snack :

1 cup skim milk - 245 grams – 85 kcal
2 cracker standard snack-type, regular – 12 grams – 60.6 kcal
Total: 145.6 kcal

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Total 1200 kcal

1200 Calorie Menu: Day 1| Day 2| Day 3| Day 4| Day 5| Day 6| Day 7

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