Sample 1200 Calorie Diet Plan. Choose what works for you!
1200 Calorie Diet -Breakfast
1200 Calorie Diet -Breakfast
1200 Calorie Diet -Breakfast
DAY 1
- 1/2 cup uncooked oatmeal (make per directions with water)
- 1 tablespoon peanut butter
- 1/2 cup blueberries
=219 Calories
DAY 2
- One slice 100% whole wheat toast
- One poached egg
- 1/2 medium avocado
=313 Calories
DAY 3
- One slice 100% whole wheat toast
- One poached egg
- 1/2 medium avocado
=313 Calories
DAY 4
- One slice 100% whole wheat bread
- 1 tablespoon peanut butter
- One sliced banana
= 280 Calories
DAY 5
- 1 cup high-fiber, whole grain cereal (such as All-Bran)
- 1 cup 1% milk
- 4 large strawberries, chopped
=286 Calories
DAY 6
- 1 cup 2% Greek yogurt
- 1/4 cup low sugar granola
- 1/4 cup blueberries
=316 Calories
1200 Calorie Diet- Lunch
1200 Calorie Diet -Breakfast
1200 Calorie Diet -Breakfast
DAY 1
- 1/3 cup black beans and 1/4 cup shredded cheddar cheese quesadilla on an 8-inch whole wheat tortilla
- 1/4 cup salsa
=337 calories
DAY 2
- One 8-inch 100% whole wheat wrap
- Two romaine outer lettuce leaves
- Two slices of tomato
- 3 ounces turkey slices
- 1 tablespoon chipotle mayo
=318 calories
DAY 3
- Veggie burger patty
- One whole-grain English muffin
- 1/4 avocado
- One red bell pepper sliced into strips
=336 grams
DAY 4
- Hummus wrap with 1/4 cup hummus, 1/2 cup lettuce, 1/2 cup cherry tomatoes, 1/2 chopped cucumbers, 1/4 cup olives, and 1/4 cup feta cheese on an 8-inch 100% whole wheat tortilla
= 380 calories
DAY 5
- Two slices 100% whole wheat bread
- 4 ounces sliced turkey
- 1 tablespoon whole grain mustard, slice of tomato, and lettuce leaf
- 10 baby carrots
= 345 calories
DAY 6
- Salad with 1/2 cup chickpeas, 1/4 cup olives, 1/4 cup feta cheese, 1/4 cup cherry tomatoes, 1/2 cup chopped cucumbers, and 2 tablespoons balsamic vinegar dressing
=381 calories
1200 Calorie Diet-Dinner
1200 Calorie Diet- Snacks
1200 Calorie Diet- Snacks
DAY 1
- 3 ounces baked chicken breast coated in 1 tablespoon pesto
- 1 cup whole wheat pasta mixed with 1 tablespoon pesto
- Six asparagus spears mixed with 1 tablespoon olive oil, salt, and pepper, grilled
=497 calories
DAY 2
- 3 ounces grilled salmon
- 1 medium baked sweet potato
- 1/2 cup steamed broccoli
=305 calories
DAY 3
- 1 1/2 cups lentil pasta with 1/2 cup tomato sauce, 1/2 cup broccoli sauteed in 1 tablespoon olive oil, and 2 tablespoons parmesan cheese
=324 calories
DAY 4
- 3 ounces grilled chicken with 1 tablespoon barbecue sauce
- 1/2 cup cooked brown rice
- 1/2 cup grilled summer squash in 1 tablespoon olive oil
=402 calories
DAY 5
- 1/3 cup black beans and 1/4 cup shredded cheddar cheese quesadilla on an 8-inch whole wheat tortilla
- 1/4 cup salsa
=337 calories
1200 Calorie Diet- Snacks
1200 Calorie Diet- Snacks
1200 Calorie Diet- Snacks
- Three slices dried mango, no sugar added
= 100 calories
- 1 cup 2% Greek yogurt
- 1/2 cup raspberries
=178 calories
- 1/2 cup baby carrots
- 1/4 cup hummus
=119 calories
- 1 cup cubed watermelon
= 46 calories
- One cheese stick
= 85 calories
- 15 almonds
=116 calories
- 1 large peach
= 68 calories