1200 Calorie Menu Plan
3 Meals + 1 Snack

The following sample 1200 calorie menu plan, if consumed in the portions suggested, provides the following nutritional breakdown:

Total Calories = 1210
  Carb Protein Fat
grams 149 85 30
% of total calories 49% 28% 23%

This sample 1200 calorie diet meal plan can therefore considered:

  • low fat
  • moderate protein
  • moderate carbohydrate


Mix 1/2 cup lowfat cottage cheese with 1 carton lowfat fruit flavored yogurt. Sprinkle with 1 Tbsp. slivered almonds.


Turkey sandwich:
2 slice whole wheat bread
2 ounces sliced turkey breast lunch meat
1 teaspoon mayonnaise or 1/8 avocado
romaine lettuce leaves and tomato slices as desired

Eat with 1 small apple and 15 baby carrots.


8 ounces plain, nonfat yogurt + 1/2 banana + 3 Tablespoons lowfat granola


3 ounces grilled chicken breast
1/2 cup brown rice
1 cup steamed broccoli drizzled with 2 teaspoons sesame oil

Add zero calorie foods if desired.

Free Weight Loss Tip: Keep a food diary. Successful "losers" do!

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Beverages: Don't forget to drink your water!

Divide your weight (in pounds) by 2 and that's the number of ounces of water to shoot for everyday.

Example: If you weigh 150 pounds...

150 / 2 = 75

You should therefore drink 75 ounces of fluid (or ~ 9 cups)/day.

(Decaf) coffee or tea, unsweetened beverages and artificially sweetened beverages like Crystal Light, etc. are OK to drink, but water should be your first choice :)

(See ALL Sample 1200 Calorie Menu Plans)

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