1200 Calorie Meal Plan
Contains Dairy

(See 1200 Calorie Meal Plan WITHOUT Dairy here.)

Use this free sample 1200 calorie meal plan to gain a better understanding of nutritionally balanced meals and appropriate portions sizes at this calorie level.


8 ounces plain nonfat (Greek) yogurt + 1 cup strawberries + 3 Tablespoons lowfat granola

Turkey sandwich: 2 slices whole wheat bread + 2 ounces turkey breast + 1 ounce lowfat cheese + 1 teaspoon mayonnaise.

Eat with 1 cup baby carrots.


Mix 1/2 cup nonfat/lowfat cottage cheese + 1/2 banana. Sprinkle with 1 Tablespoon slivered almonds.


3 ounces baked chicken

Garden salad: 2 cups salad greens. Top with 1/2 Tablespoon extra virgin olive oil and balsamic vinegar (unlimited) for dressing.

1/2 cup cooked broccoli

3 ounce baked sweet potato + 1 teaspoon butter 


15 frozen grapes

Important Nutrition Points To Note About This Free 1200 Calorie Diet Sample Meal Plan

  • Every meal contains either a fruit or a vegetable.
  • All meals have a protein source (yogurt, turkey, cottage cheese, chicken) or a small amount of fat (granola, mayo, almonds, olive oil).

Balancing meals is this way helps fill you up and curb hunger between meals. Try it!

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