A 7 day sample 1200 calorie diet menu is shown below. It is a free 1200 calorie diet plan and easy 1200 calorie diet which includes favorite foods of many. A calorie restriction diet is a very popular way to lose weight as it gives you the flexibility in choosing food that you like. How many calories per day you eat are very important – your calories intake to lose weight should be less than the calories you burn in a day.
The items in the 1200 calorie diet menus can be replaced with food which have the same calorie count and nutritional quality (example: an apple can be substituted for an orange,or 1 oz of fish for 1 oz of chicken, etc).
The 1200 calorie diet meal plan is the lowest a woman should go for when aiming for weight loss.
1200 Calorie Menu:
DAY
Breakfast:
1 waffle plain (square – 4” square or round – 4”dia) – 33 grams – 103 kcal
1 tbsp of maple syrup – 20 grams – 52.2 kcal
1 tbsp of butter – 14grams – 100 kcal
8 oz. of water or decaffeinated coffee without sugar – 0 kcal
Total: 255.2 kcal
Lunch:
1 cup of skim milk – 247 grams – 86.5 kcal
Salad made of raw vegetables:
1 cup of shredded romaine or cos lettuce – 47grams – 8.0 kcal
¼ cup of chopped carrots – 32 grams – 13 kcal
¼ cup of chopped green peppers – 37.3 grams – 7.5 kcal
¼ cup of shredded cabbage – 17.5 grams – 4.2 kcal
¼ cup of chopped celery – 25 grams – 4 kcal
Total calories in the salad: 36.7 kcal
1 tbsp fat free salad dressing – 14 grams – 6.6 kcal
1 whole grain roll (1 oz) or 28 grams – 74 kcal
Total: 203.8 kcal
Afternoon Snack:
½ cup of sliced strawberries – 88 grams – 26.6 kcal
6 oz. fat free, fruit yogurt – 170 grams – 161 kcal
Total: 187.6 kcal
Dinner:
3 oz. sirloin steak, lean only, grilled – no fat added – 85 grams – 225 kcal
1 cup of cooked wild rice -164 grams – 166 kcal
1 pat of butter (1″ sq, 1/3″ high) – 5g – 35.8 kcal
ВЅ cup of sliced cooked carrots – 78 grams – 27.3 kcal
1 mixed salad from above – 36.7 kcal
2 tbsp fat free dressing – 28 grams – 13.2 kcal
Total: 504 kcal
Evening Snack:
1 small orange (2-3/8″ dia) – 104 grams – 49 kcal
Total: 49 kcal
Total: 1200 kcal
DAY
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: 1200 kcal
DAY
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
Total: 1200 kcal
DAY
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
DAY
Breakfast :
½ English muffin – 28.5 grams – 64.5 kcal
1 egg poached – 50 grams – 71 kcal
ВЅ grapefruit – 123 grams – 51.7 kcal
1 cup skim milk – 245 grams – 85 kcal
Total: 272.2 kcal
Morning Snack :
1 large pear – 230 grams – 133 kcal
Total: 133 kcal
Lunch :
2 oz. turkey breast or lean ham – 56 grams – 58.2 kcal
½ large whole grain pitta bread – 32 grams – 85 kcal
2 sliced carrots small (5-1/2″ long) – 100 grams – 41 kcal
1 cup of skim milk – 245 grams – 85 kcal
Total: 269.2 kcal
Afternoon Snack :
1 peach large (2-3/4″ dia) – 175 grams – 68.3 kcal
Total: 68.3 kcal
Dinner :
2 slices of Cheese Only Pizza, 2 of 8 slices, 12″ medium (159g) – 374 kcal
1 large mixed green salad – double portion of salad from day1 – 73.4 kcal
1 tbsp of fat free salad dressing – 14 grams – 6.6 kcal
Total: 454.0 kcal
Total: 1200 kcal
DAY
Breakfast :
1 bagel (3″ dia) – 57grams – 146 kcal
1 tbsp of low fat cream cheese – 15 grams – 30.1 kcal
1 cup of orange juice (freshly squeezed) – 248 grams – 112 kcal
Total: 288 kcal
Morning Snack :
6 oz. fat free fruit yogurt – 170 grams – 161 kcal
1 cup of strawberries – 144 grams – 46.1 kcal
Total: 207.1 kcal
Lunch :
2 oz. hamburger 95% lean meat / 5% fat, grilled or boiled – 56 grams – 97.4 kcal
1 tbsp of ketchup – 15 grams – 14.6 kcal
1 hamburger bun – 120 kcal
½ tomato, sliced – 61.5 grams – 11 kcal
¼ green pepper, sliced – 37.3 grams – 7.5 kcal
1 cup of skim milk – 245 grams – 85 kcal
Total: 335.5 kcal
Dinner :
1 cup of cooked pasta – 140 grams – 183.4 kcal
2 oz. boiled shrimp – 56 grams – 77.45 kcal
1 tsp olive oil with garlic on pasta – 4 grams – 39.8 kcal
1 mixed green salad – 36.7 kcal
1 tbsp of fat free dressing – 14 grams – 6.6 kcal
½ cup of cooked green beans – 62.5 grams – 21.9 kcal
Total: 365.85 kcal
Total: 1200 kcal
DAY
Breakfast :
1 slice French toast – 65 grams – 149 kcal
1 cup of fresh blueberries – 148 grams – 84.4 kcal
1 cup of skim milk – 245 grams – 85 kcal
Total: 318.4 kcal
Morning Snack :
1 small orange (2-3/8″ dia) – 104 grams – 49 kcal
Total: 49 kcal
Lunch :
¼ cup of cottage cheese low fat, 1% milk fat – 56.5 grams – 40.75 kcal
1 mixed green salad – 36.7 kcal
1 tbsp fat free dressing – 14 grams – 6.6 kcal
1 whole wheat roll – (1 oz) or 28 grams – 74 kcal
1 cup of skim milk – 245 grams – 85 kcal
½ cup of sliced carrots – 61 grams – 25 kcal
Total: 268 kcal
Dinner :
3 oz. grilled or broiled cod fish – 85 grams – 89.3 kcal
1 cup of rice noodles, cooked – 176 grams – 192 kcal
2 tsp butter or margarine – 10 grams – 71.6 kcal
½ cup of apple sauce – 122 grams – 52.5 kcal
1 cup of mixed vegetables – 182 grams – 118 kcal
Total: 523.4 kcal
Evening Snack :
1 cup of strawberries – 144 grams – 46.1 kcal
Total: 46.1 kcal
Total: 1200 kcal
by Fast Weight Loss – http://www.lose-weight-with-us.com
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