1200 Calorie Diet Plan Menu (Weekly Menu)


You will be surprised to find that this diet, despite its low calorie value, is not a starvation diet. It is designed so that people who usually have a low calorie ration, as a result of their morphology or eating habits, may lose weight.

1200 Calorie Diet Plan Menu (Weekly Menu)

 This type of diet is very restrictive and should not be chosen lightly, as it runs the risk of not satisfying all the nutritional needs of your body. That's why you should first calculate your basal metabolic rate and then choose your diet without excessively cutting calories.

Keep in mind that a diet should never have fewer calories than your basal metabolism.

After making the calculations, if it is within the recommended values, then go ahead!

This diet of 1200 calories per day is varied and includes all kinds of foods, but obviously containing so few calories the amount of food is not excessively generous, although you will not necessarily go hungry.

1200 CALORIE DIET PLAN, MENU FOR DAY 1



Breakfast: Coffee with milk, juice, toast with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Butter (10 gr.)
  • Jam (with sugar) (20 gr.)


Breakfast should cover at least 20 % of calorie requirements. Have a cup of coffee with skimmed milk, a fruit juice and prepare yourself a toast of bread with butter and jam.

Mid-morning: Yogurt.


  • Skimmed yogurt (125 ml.)


Tip: Milk can be replaced by dairy products. For example, 250 g milk = 2
yogurts = 50 g ball cheese = 125 g cottage cheese.

Lunch: Macaroni with the four cheeses and fried egg with ratatouille.


  • Macaroni with 4 cheeses (60 gr.)
  • Ratatouille (150 gr.)
  • Egg (50 gr.)
  • Bread (30 gr.)


Like all pasta, macaroni have a high carbohydrate content. Prepare a bechamel sauce to which Parmesan cheese, Gouda, Emmental and Roquefort must be added. Put macaroni cooked in a baking dish, add the bechamel sauce and put them to gratin; garnish them with chopped parsley. Take a fried egg with ratatouille as a second course.

Snack: Fruit


  • Bread (30 gr.)
  • Apple (200 gr.)


Remember that foods of vegetable origin, such as fruits and vegetables, must be very well represented in a balanced diet, as just over half of the total. of the energy of the diet, has to be provided by these foods.

Dinner: Vegetables, fish and fruit.


  • Spinach (100 gr.)
  • Boiled potato (60 gr.)
  • Cooked fish (80 gr.)
  • Pear (150 gr.)
  • Bread (30 gr.)


Fish is a food equivalent to meat that is very easily digested. Its value and the satiety it produces to those who consume it is related to its fat content.

Prepare the cooked fish with sliced potatoes, garlic, onion and parsley. Sauteed spinach with oil and garlic. For dessert a pear.


1200 CALORIE DIET PLAN, MENU FOR DAY 2


Breakfast: Milk with cereals and juice.


  • Uht skimmed milk (160 ml.)
  • Breakfast cereals (rich in fiber) (40 gr.)
  • Orange (juice) (200 ml.)


In fruit juices, although a component of great interest is eliminated: the fiber (contained in the skin and pulp), we still maintain their nutritional values, they are also very pleasant and easy to take.

Mid-morning: Fruit.


  • Tangerine (90 gr.)


Fruits for their composition in nutrients (carbohydrates, vitamins, minerals, water and fiber) are especially recommended.

Lunch: Soup and fish. A yogurt.


  • Vegetable soup (200 gr.)
  • Turbot in the oven (70 gr.)
  • Potato (80 gr.)
  • Bread (30 gr.)
  • Skimmed yogurt (125 ml.)


Vegetable soup is a dish that offers a good supply of carbohydrates, vitamins, minerals and fiber. Prepare a vegetable soup and a baked turbot (with onion, parsley, butter, breadcrumbs and wine). You can add a potato to the stew. For dessert yogurt.

Snack: Fruit.


  • Apple (200 gr.)


Dinner: Chard with potatoes and tuna cannelloni. Fruit.


  • Chard (150 gr.)
  • Boiled potato (80 gr.)
  • Cannelloni with tuna (100 gr.)
  • Kiwi (80 gr.)
  • Bread (30 gr.)


Cannelloni are always liked by everyone. It is also an interesting dish due to its contribution to carbohydrates, proteins and calcium (when accompanied by bechamel and cheese).

Prepare tuna cannelloni. Once cooked the chard and potatoes season them with oil and lemon or vinegar. For dessert kiwis.

1200 CALORIE DIET PLAN, MENU FOR DAY 3


Breakfast: Milk and toast with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Jam (with sugar) (20 gr.)
  • Butter (10 gr.)


Drink a glass of coffee with skimmed milk and a slice of bread with butter and jam.

Mid-morning: Fruit


  • Orange (200 gr.)


Eating at mid-morning is an energy supplement to be able to perform well until mealtime is healthy, but should not be excessive.

Take an orange at mid-morning.

Lunch: Green beans with boiled potatoes and sea bream. A yogurt.


  • Green bean (160 gr.)
  • Sea bream (100 gr.)
  • Boiled potato (80 gr.)
  • Skimmed yogurt (125 ml.)
  • Bread (30 gr.)


The green beans with potatoes are a vegetable dish with a good supply of carbohydrates, vitamins and fiber. Once cooked, line them with oil and lemon. Cook the fish on the back (grilled with garlic and chili peppers). For dessert a yogurt.

Snack: Fruit


  • Pear (150 gr.)


The snack, like the mid-morning snack, should be an energy intake, appropriate to the age and activity level and objectives of each person.

Dinner: Cream of zucchini and spaghetti with clams. Fruit.


  • Cream of zucchini (200 gr.)
  • Spaghetti with clams (80 gr.)
  • Melon (200 gr.)
  • Bread (30 gr.)


The pastas allow multiple preparations, as a base for a dish provide carbohydrates of slow absorption, calcium and vitamins of the B group.

1200 CALORIE DIET PLAN, MENU FOR DAY 4


Breakfast: Infusion, juice, cheese, toast and jam.


  • Bread (30 gr.)
  • Burgos cheese (30 gr.)
  • Marmalade (with sugar) (20 gr.)
  • Orange (juice) (200 ml.)


Tip: It is estimated that a varied diet can provide approximately 1 - 1.5 liters of water; the rest should come from other beverages.

Mid-morning: Fruit


  • Orange (200 gr.)


It is important to take into account the fiber found, both in the skin and in the pulp of fruits, as it facilitates intestinal transit and delay the absorption of sugars.

Lunch: Lentils and sole with steamed potato. A yogurt.


  • Stewed lentils (200 gr.)
  • Sole (100 gr.)
  • Boiled potato (80 gr.)
  • Skimmed yogurt (125 ml.)
  • Bread (30 gr.)


Stewed lentils are a rich dish of legumes, which will provide us with proteins of vegetable origin and a high content of iron and calcium. For the second course, have a grilled sole with a steamed potato. For dessert a yogurt.

Snack: Fruit.


  • Pear (150 gr.)


In the fruits, the distinctive characteristics of this group of foods are the contribution of water, vitamins, minerals and fiber.

Dinner: Vegetables and asparagus scrambled eggs.


  • Broccoli (100 gr.)
  • Fresh green asparagus (80 gr.)
  • Egg (50 gr.)
  • Bread (40 gr.)
  • Peach (150 gr.)


SEE ALSO: How to Perform a Complete Body Detoxification Step by Step in 7 Days

1200 CALORIE DIET PLAN, MENU FOR DAY 5


Breakfast: Milk and toast with jam and cheese.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Burgos cheese (30 gr.)
  • Jam (with sugar) (20 gr.)


The absence of breakfast or an insufficient breakfast conditions a low yield.

Mid-morning: Fruit


  • Apple (200 gr.)


The ripening process converts the starch from the vegetables into simple sugars. This way the ripe fruits will always be more digestive.

Lunch: Garlic mushrooms and tuna Marmitako. Fruit.


  • Mushrooms with garlic (80 gr.)
  • Marmitako of bonito (150 gr.)
  • Banana (200 gr.)
  • Bread (30 gr.)


The Marmitako, although little known in some regions, is very interesting for its contribution in animal protein and some vegetable, iodine, vitamins and carbohydrates complex or slow absorption.

Snack: Skimmed milk.


  • Uht skimmed milk (160 ml.)


The composition of milk, rich in protein of very good quality, calcium, vitamin A and complex B, makes it especially interesting in the growing season, and in special physiopathological situations (pregnancy and lactation).

Dinner: Vegetable stew and hake with potato. Fruit.


  • Vegetable stew (150 gr.)
  • Boiled potato (50 gr.)
  • Fresh hake (100 gr.)
  • Bread (30 gr.)
  • Mandarin (90 gr.)


Hake is a food that always feels good, has a good content of protein and calcium.

1200 CALORIE DIET PLAN, MENU FOR DAY 6


Breakfast: Coffee with milk and bread with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Butter (10 gr.)
  • Jam (with sugar) (20 gr.)


Mid-morning: Fruit.


  • Orange (200 gr.)


Remember that within the amount of fruit we should take throughout the day, is that at least one of them is a citrus fruit.

Lunch: Paella and mixed salad. Fruit.


  • Homemade Paella (150 gr.)
  • Mixed salad (160 gr.)
  • Banana (200 gr.)
  • Bread (40 gr.)


Paella is an example of nutritional balance. It presents products of animal and vegetal origin that allow to obtain proteins of high value, vitamins, mineral salts, carbohydrates, etc...

It is a basic dish in itself, accompanied only by a varied salad and a fruit, which will provide an excellent menu.

Snack: Yogurt.


  • Fruit yogurt (skimmed) (125 ml.)


Dairy products have the advantage of presenting calcium in absorption conditions far superior to other foods.

Dinner: Cauliflower cooked with potato and monkfish in green sauce. Fruit.


  • Cauliflower (100 gr.)
  • Boiled potato (80 gr.)
  • Monkfish (80 gr.)
  • Kiwi (80 gr.)
  • Bread (30 gr.)


The Mediterranean diet is suitable for the prevention of cardiovascular diseases.

1200 CALORIE DIET PLAN, MENU FOR DAY 7


Breakfast: Milk and toast with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Butter (10 gr.)
  • Jam (without sugar) (20 gr.)


The milk can be whole or skim because its calcium content is the same (but its calories are not).

Mid-morning: Fruit


  • Pear (150 gr.)


Lunch: Artichokes and squid with white rice. Fruit.


  • Artichoke (200 gr.)
  • Squid in ink with white rice (70 gr.)
  • Mandarin (90 gr.)
  • Bread (40 gr.)


The squid is a fish without bones. Squid has a high protein content, also provide calcium. Rice, like pasta, is a very good source of interesting carbohydrates.


SEE ALSO: Carbohydrates in a Diet, Good or Bad for You


Snack: Yogurt


  • Skimmed yogurt (125 ml.)


Dinner: Grilled vegetables and sardines with tomato. Fruit.


  • Stuffed aubergines (150 gr.)
  • Sardines (100 gr.)
  • Tomato (100 gr.)
  • Peach (150 gr.)
  • Bread (40 gr.)


The sardine is an oily fish with a good supply of calcium, phosphorus, vitamins and magnesium.

1200 Calorie Diet Plan For Weight Loss


A 1200 calorie diet plan is nutritionally adequate for most of the people for a healthy, safe and permanent weight loss. Starving your body with fewer calories will slow down your metabolism and consequently using up of the calories by the body will also get decreased. This will result in a tired and emaciated body and also the weight loss will not be as much as expected because the calories are still stacked up inside the body.


1200 Calorie Meal Plan for Weight Loss

Following a daily diet of 1200 calorie is shown to be nutrition rich to support a healthy body and also brings about the calorie deficit which eventually leads to weight loss. Of course, the actual calories that should be taken depends on a lot of factors such as age, gender, metabolic rate, body size and other medical conditions to name a few. 1200 calorie diet plan fits most of the people on average but it is necessary to confirm with a doctor or dietitian before starting with the diet.


How to choose the best 1200 calorie diet plan menu?


The diet plan should be chosen in such a way that it strikes a proper balance of the macronutrients. The macronutrients include proteins, carbohydrates and fats. The calories that come from the macronutrients should be ideally distributed as follows: 15% of the calories should come from proteins, 55% of the calories should come from carbohydrates, 30% of the calories should come from fats and only less than 10% of the total calories should come from saturated forms of food.

When the diet plan is composed of healthy, nutritious and wholesome food it will keep your food cravings in check and you will feel full for longer. Moreover there will not be any compromise to your health when you follow a diet that satisfies all the above conditions. A diet is followed to make us healthy, supple, strong and slim. Any proper diet should work to achieve all of these. Therefore make sure that you take nutritious food whose add up to 1200 calorie or so.

1200 calorie diet plan for weight loss


Below are two diet plans whose total value comes around 1200 calorie. From this you can get an idea of how to construct your diet.

Sample 1:

Breakfast

One whole wheat muffin with a spoon of peanut butter and half a banana.

Mid-Morning Snack

An apple and few almonds.

Lunch

2 slices of whole wheat bread; 2 oz. low sodium turkey breast; 1 oz. cheese; a lettuce, an orange, a tomato and a spoon of mustard.

Mid-afternoon snack

8 oz. low fat yogurt

Dinner

3 oz. skinless grilled, baked or boiled chicken breast.

A cup of cooked broccoli and 2/3 of a cup of brown rice.

Snack

A cup of milk and two fat free fig cookies

Sample 2:

Breakfast

A hard boiled egg, 2 slices of whole wheat bread smeared thinly with butter and a large slice of watermelon.

Lunch

100 grams of baked potato and baked beans and 100 grams of reduce fat cottage cheese.

Snack

Muesli meal replacement bars.

Dinner

Pasta salad made with olive oil. Wash it down with tinned tuna in brine.


Typically any 1200 calorie diet plan can be broken down into the following proportions: The breakfast is the most important meal of the day and makes up 300 calories of the entire 1200 calories.
The mid-morning snack adds up to 100 calories, lunch to 300 calories and the mid-afternoon snack to 50 calories. Finally the dinner contributes to 450 calories of the total. Any nutrition rich diet plan that follows this breakdown can achieve good results in terms of weight loss. Snacks can be taken at any time of the day where you feel the need to snack. But timing is important for breakfast. Make sure that you finish you breakfast within an hour of the time you woke up at. For the rest of the day, timing is up to you and you can divide the calories as you want among the meals, but make sure that the total don't exceed 1200 calorie.

Last but not least, wash down you meals with lots of water. Adequate amount of water is absolutely essential for maintaining the metabolism and for the healthy functioning of the body. Keeping your body well hydrated is an important factor that constitutes weight loss. Make it as a habit to drink at least eight glasses of water each day. It may look difficult at first, but once you start making conscious efforts it will no longer seem as hard as it was at first.

WHAT I EAT IN A DAY FOR WEIGHT LOSS | 1200 calorie diet plan





A word of caution:

Before you kick start on a diet, please catch up with your doctor or dietitian and get expert advice on the meal plan that you have formulated. This is especially important for pregnant or breast feeding women. You don't want to follow some diet and weaken you body, so always ask for the doctor's opinions and then jump into your diet plan.

SEE ALSO: 1200 CALORIE DIET PLAN MENU (WEEKLY MENU)

1,200-Calorie Meal Plan For Weight Loss