1,200 Calorie Diet: Example of a nutritional plan based on 1,200 calories
Example of a nutritional plan based on 1,200 calories
Looking for low-calorie menus? A 1,200 calorie meal requires careful planning. This is an example of a nutritional plan based on 1,200 calories.
It doesn’t mean that a diet with more calories shouldn’t be planned, but every calorie counts when you have only 1,200 calories to consume and you need to meet all of your nutritional needs. This example of a 1,200 calorie nutrition plan gives you three daily menus to follow.
Who should choose a 1,200-calorie nutrition plan?
A 1,200 calorie plan is appropriate for an adult woman with little or no physical activity who wants to lose weight. If this description resembles your lifestyle, I recommend starting with a 1,200-calorie plan, but also starting a frequent exercise program. A 1,200-calorie plan may also be appropriate for small-to-medium-size women over the age of 50, and those with very little physical activity. This amount of calories is very low for most men.
A loss of no more than 2 pounds per week is considered a safe rate of loss. If you’re losing weight faster, add calories to your diet. If you’re losing weight at a slower pace, you shouldn’t cut back on 1,200 calories, but you should step up your level of physical activity.
1,200-Calorie Nutrition Plan
This plan requires three meals and two snacks every day. Below is a description of the 1,200 calorie plan:
Breakfast: 1 protein + 1 fruit (+ vegetables, if desired)
Lunch: 1 protein + 1 vegetable + green salad + 1 dressing
Snack: 1 protein snack + 1 fruit or vegetable
Dinner: 1 protein + 1 starch/grain + 2 vegetables + green salad + 1 dressing
Sandwich: 1 fruit
Total daily: 3 proteins, 2 to 3 fruits, 3 to 4 vegetables, 1 starch/grain, 1 protein snack, green salad — unlimited, 2 dressings
I’ve designed the diet so that your meals and snacks are evenly distributed throughout the day to ensure proper nutrition and maintain your energy level. However, you can move meals according to the schedule that best suits you. For example, if you think you need a mid-morning snack, you can move your fruit snack from afternoon to morning. As long as you don’t exceed the daily total for each food group, that’s fine.
My article “How to Design Your Own Diet Plan” will show you the details about serving sizes for each food group. This information will help you when you design your own 1,200-calorie meal plan. You can also exchange one or two meals for a Herbalife® Formula 1 Healthy Meal or a Herbalife® Healthy Meal Formula 1 Bar, if you’re on the road or don’t want to cook.
1200 calorie diet menu plan
DAY 1
Breakfast
1 cup (250 grams) skim cottage cheese
1 cup (80 grams) strawberries
Sprinkle with cinnamon
Lunch
Large salad prepared with:
Green leaves (lettuce, spinach), any amount
1 cup (80 grams) chopped mixed vegetables (carrots, peppers, tomatoes)
3 ounces (85 grams) roasted chicken breast
2 tablespoons (30 grams) low-fat salad dressing
Snack
1 ounce (30 grams) soy nuts
1 fresh apple
Dinner
4 ounces (100 grams) lemon roasted salmon
2 cups (160 grams) steamed green beans with garlic
½ cup (150 grams) cooked brown rice
Large green salad, any quantity
2 teaspoons (30 grams) low-calorie salad dressing
Snack
1 orange
DAY 2
Breakfast
1 whole egg + 4 egg whites beaten in a frying pan with oil spray.
Cover with tomato sauce
1 cup (80 grams) chopped melon
Related: How to Make a High Protein Breakfast
Lunch
Sautéed vegetables. Sauté together:
5 ounces (125 grams) firm tofu, diced
1 cup (80 grams) broccoli heads
Fresh spinach leaves
2 teaspoons (10 milliliters) oil for frying
Season with soy sauce, garlic, pepper and ginger.
Snack
4 tablespoons (60 grams) prepared humus
1 cup (80 grams) baby carrots
Dinner
Grain salad with protein. Mix:
4 ounces (100 grams) grilled shrimp
½ cup (150 grams) cooked quinoa
2 cups (160 grams) chopped mixed vegetables (tomatoes, peppers, carrots, cucumbers, onions)
2 tablespoons (30 grams) low-calorie salad dressing
Place everything on a bed of green leaves
Snack
1 fresh orange
DAY 3
Breakfast
1 cup (250 grams) nonfat plain yogurt
1 banana, sliced
Sprinkle with nutmeg
Lunch
4 ounces (100 grams) roasted halibut
1 cup (80 grams) steamed asparagus with lemon
Mixed green leaf salad, any quantity
2 tablespoons (30 grams) low-calorie dressing
Snack
1/2 cup (125 grams) skim cottage cheese
1 cup (80 grams) chopped raw vegetables
Season with dry salt, pepper, dill or onion.
Dinner
3 ounces (85 grams) grilled meat
2 cups (160 grams) roasted Brussels sprouts (cut in half, mixed with olive oil, roasted at 400 F / 205 C for 20 minutes)
2 teaspoons (10 milliliters) olive oil (for Brussels sprouts)
Kale, spinach, or steamed chard, any amount
1/2 small potato rose with ginger
Snack
1 cup (80 grams) fresh pineapple
SEE ALSO: 1200 Calorie Meal Plan
