A 1200 calorie diet plan is a low-calorie diet that may be used for weight loss or other health purposes. This type of diet may be appropriate for certain individuals, such as those who are overweight or obese and have a high body mass index (BMI), or those who have specific health conditions that require them to limit their calorie intake.
A 1200 calorie diet plan typically includes a variety of healthy foods from all food groups, including:
- Fruits: Choose a variety of fresh, frozen, or canned fruits, aiming for at least 4 servings per day. Examples include apples, bananas, berries, oranges, and pears.
- Vegetables: Choose a variety of fresh, frozen, or canned vegetables, aiming for at least 4 servings per day. Examples include leafy greens, broccoli, bell peppers, carrots, and sweet potatoes.
- Grains: Choose whole grains such as whole wheat bread, brown rice, quinoa, and oats. Aim for at least 3 servings per day.
- Protein: Choose lean proteins such as chicken, turkey, fish, tofu, and beans. Aim for at least 2 servings per day.
- Dairy: Choose low-fat or fat-free dairy products such as milk, yogurt, and cheese. Aim for at least 2 servings per day.
In addition to these basic food groups, it’s important to include healthy fats in your diet, such as olive oil, avocado, and nuts. It’s also important to stay hydrated by drinking plenty of water throughout the day.
It’s important to note that a 1200 calorie diet may not be appropriate for everyone, and it’s important to consult with a healthcare professional or registered dietitian to determine an appropriate calorie intake for your individual needs. They can help you develop a balanced and nutritionally adequate meal plan that meets your specific needs. Experts are always available at our practice to help you personalize your diet plan based on your body’s needs.
1200 Calorie Diet [ Sample ]
Here is a sample 1200 calorie diet plan that you can use as a guide:
Monday
Breakfast (300 calories)
- 1/2 cup oats cooked with water (150 calories)
- 1/2 cup blueberries (50 calories)
- 1 hard-boiled egg (70 calories)
- 1 cup green tea (30 calories)
Snack (100 calories)
- 1 small apple (80 calories)
- 1 tablespoon almond butter (100 calories)
Lunch (400 calories)
- 2 cups mixed greens (20 calories)
- 3 ounces grilled chicken breast (140 calories)
- 1/2 cup cherry tomatoes (25 calories)
- 1/4 cup cucumber slices (10 calories)
- 1/4 cup diced red bell pepper (15 calories)
- 2 tablespoons balsamic vinegar (60 calories)
- 1/4 cup cooked quinoa (100 calories)
Snack (100 calories)
- 1/2 cup baby carrots (25 calories)
- 2 tablespoons hummus (50 calories)
Dinner (400 calories)
- 3 ounces baked salmon (200 calories)
- 1 cup steamed broccoli (55 calories)
- 1/2 cup roasted sweet potatoes (100 calories)
- 1 tablespoon olive oil (45 calories)
Total: 1200 calories
Tuesday
Breakfast (300 calories)
- 1 small banana (90 calories)
- 1/2 cup Greek yogurt (80 calories)
- 1/4 cup granola (100 calories)
- 1 cup green tea (30 calories)
Snack (100 calories)
- 1 small orange (60 calories)
- 1 ounce cheese (100 calories)
Lunch (400 calories)
- 2 cups mixed greens (20 calories)
- 3 ounces turkey breast (140 calories)
- 1/2 cup cherry tomatoes (25 calories)
- 1/4 cup cucumber slices (10 calories)
- 1/4 cup diced red bell pepper (15 calories)
- 2 tablespoons lemon juice (20 calories)
- 1/4 cup cooked brown rice (115 calories)
Snack (100 calories)
- 1/2 cup cherry tomatoes (25 calories)
- 2 tablespoons guacamole (50 calories)
Dinner (400 calories)
- 3 ounces beef stir-fry with vegetables (200 calories)
- 1 cup brown rice (215 calories)
Total: 1200 calories
Wednesday
Breakfast (300 calories)
- 2 small slices whole wheat bread (140 calories)
- 2 tablespoons almond butter (200 calories)
- 1 cup green tea (30 calories)
Snack (100 calories)
- 1 small pear (80 calories)
- 1 ounce deli ham (50 calories)
Lunch (400 calories)
- 2 cups mixed greens (20 calories)
- 3 ounces tofu (100 calories)
- 1/2 cup cherry tomatoes (25 calories)
- 1/4 cup cucumber slices (10 calories)
- 1/4 cup diced red bell pepper (15 calories)
- 2 tablespoons balsamic vinegar (60 calories)
- 1/4 cup cooked whole wheat pasta (100 calories)
Snack (100 calories)
- 1/2 cup baby carrots (25 calories)
- 2 tablespoons ranch dressing (50 calories)
Dinner (400 calories)
- 3 ounces roasted chicken (200 calories)
- 1 cup roasted Brussels sprouts (65 calories)
- 1/2 cup roasted potatoes (100 calories)
Total: 1200 calories
Thursday
Breakfast (300 calories)
- 1 small smoothie made with 1/2 banana, 1/2 cup berries, 1/2 cup Greek yogurt, and 1 cup water (150 calories)
- 1 hard-boiled egg (70 calories)
- 1 small whole wheat bagel (80 calories)
- 1 cup green tea (30 calories)
Snack (100 calories)
- 1/2 cup grapes (50 calories)
- 1 ounce turkey jerky (50 calories)
Lunch (400 calories)
- 2 cups mixed greens (20 calories)
- 3 ounces grilled shrimp (140 calories)
- 1/2 cup cherry tomatoes (25 calories)
- 1/4 cup cucumber slices (10 calories)
- 1/4 cup diced red bell pepper (15 calories)
- 2 tablespoons Italian dressing (60 calories)
- 1/4 cup cooked quinoa (100 calories)
Snack (100 calories)
- 1/2 cup cherry tomatoes (25 calories)
- 2 tablespoons hummus (50 calories)
Dinner (400 calories)
- 3 ounces baked cod (200 calories)
- 1 cup steamed asparagus (40 calories)
- 1/2 cup mashed sweet potatoes (100 calories)
- 1 tablespoon butter (100 calories)
Total: 1200 calories
Friday
Breakfast (300 calories)
- 1 small smoothie made with 1/2 banana, 1/2 cup berries, 1/2 cup Greek yogurt, and 1 cup water (150 calories)
- 1 small whole wheat bagel (80 calories)
- 1 ounce cream cheese (70 calories)
- 1 cup green tea (30 calories)
Snack (100 calories)
- 1 small apple (80 calories)
- 1 tablespoon peanut butter (100 calories)
Lunch (400 calories)
- 2 cups mixed greens (20 calories)
- 3 ounces grilled chicken breast (140 calories)
- 1/2 cup cherry tomatoes (25 calories)
- 1/4 cup cucumber slices (10 calories)
- 1/4 cup diced red bell pepper (15 calories)
- 2 tablespoons balsamic vinegar (60 calories)
- 1/4 cup cooked brown rice (115 calories)
Snack (100 calories)
- 1/2 cup baby carrots (25 calories)
- 2 tablespoons ranch dressing (50 calories)
Dinner (400 calories)
- 3 ounces roasted turkey (200 calories)
- 1 cup roasted vegetables (100 calories)
- 1/2 cup cooked quinoa (100 calories)
Total: 1200 calories
Saturday
Breakfast (300 calories)
- 1 small smoothie made with 1/2 banana, 1/2 cup berries, 1/2 cup Greek yogurt, and 1 cup water (150 calories)
- 1 small whole wheat bagel (80 calories)
- 1 ounce cream cheese (70 calories)
- 1 cup green tea (30 calories)
Snack (100 calories)
- 1 small pear (80 calories)
- 1 ounce cheese (100 calories)
Lunch (400 calories)
- 2 cups mixed greens (20 calories)
- 3 ounces grilled tofu (100 calories)
- 1/2 cup cherry tomatoes (25 calories)
- 1/4 cup cucumber slices (10 calories)
- 1/4 cup diced red bell pepper (15 calories)
- 2 tablespoons Italian dressing (60 calories)
- 1/4 cup cooked whole wheat pasta (100 calories)
Snack (100 calories)
- 1/2 cup cherry tomatoes (25 calories)
- 2 tablespoons guacamole (50 calories)
Dinner (400 calories)
- 3 ounces baked salmon (200 calories)
- 1 cup steamed broccoli (55 calories)
- 1/2 cup roasted sweet potatoes (100 calories)
- 1 tablespoon olive oil (45 calories)
Total: 1200 calories
Sunday
Breakfast (300 calories)
- 1/2 cup oats cooked with water (150 calories)
- 1/2 cup blueberries (50 calories)
- 1 hard-boiled egg (70 calories)
- 1 cup green tea (30 calories)
Snack (100 calories)
- 1 small apple (80 calories)
- 1 tablespoon almond butter (100 calories)
Lunch (400 calories)
- 2 cups mixed greens (20 calories)
- 3 ounces grilled chicken breast (140 calories)
- 1/2 cup cherry tomatoes (25 calories)
- 1/4 cup cucumber slices (10 calories)
- 1/4 cup diced red bell pepper (15 calories)
- 2 tablespoons balsamic vinegar (60 calories)
- 1/4 cup cooked quinoa (100 calories)
Snack (100 calories)
- 1/2 cup baby carrots (25 calories)
- 2 tablespoons hummus (50 calories)
Dinner (400 calories)
- 3 ounces baked salmon (200 calories)
- 1 cup steamed broccoli (55 calories)
- 1/2 cup roasted sweet potatoes (100 calories)
- 1 tablespoon olive oil (45 calories)
Total: 1200 calories
This is just one example of a 1200 calorie diet plan. It is important to note that this meal plan may not be suitable for everyone, and you should consult a healthcare professional before making any changes to your diet. It is also important to include a variety of foods in your diet and to choose foods that are nutrient-dense to help you meet your nutrient needs.