1200 Calorie Diet Free Plan
Day 4

Very well done, you’ve made it to Day 4 of our 1200 calorie diet free plan. Always consult your doctor before starting this or any other weight loss program.

This 1200 calorie diet free plan is based on the consumption of 1200 calories per day, which is the recommended minimum for a safe and healthy diet. The 1200 calorie meal plans for weight loss are founded on the concept of calorie control, which involves calorie counting and food measuring. If you write your own plan, you will need to consult with a book or online resources, a list of calories in food or use an electronic calorie counter.

The Newline Digital Nutrition Calculator has good reviews, just remember to ensure that your calorie intake does not exceed 1200 calories.

Select fresh and unprocessed low glycemic index foods for your 1200 calorie diet free plan so as not to experience hunger on the 1200 calories diet. Foods that are low on the GI scale keep you fuller for longer. 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. You can also 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.

Recommended Foods and Exercise for the
1200 Calorie Diet Free Plan:

The importance of daily exercise for maintaining weight loss and general health is 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, so take it easy. Have a look at the best exercises 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

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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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