1200 Calorie Meal Plan
Dairy Free

(Want dairy in your diet? See 1200 Calorie Meal Plan WITH Dairy here.)

1 cup (cooked) oatmeal + 1/2 banana
Turkey sandwich: 2 slices whole wheat bread + 3 ounces turkey breast + mustard + 1/8 avocado.

Eat with 1 cup baby carrots.


Spread 2 Tablespoons hummus down the center of 1 ounce sliced turkey. Wrap in Romaine lettuce leaf. 

Eat with 1 small apple.


4 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

1/3 cup cooked brown rice

15 frozen grapes. Eat with 10-12 almonds.

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

  • Every meal contains either a fruit or a vegetable.
  • Grain sources are WHOLE grains: oatmeal, whole wheat bread, brown rice
  • All meals have a fiber source OR a little protein and/or healthy fat. This help slow digestion which keeps you fuller longer and helps curb hunger between meals.

Try balancing your own meals in the same way!

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