1200 Calorie Plan
3 Meals + 2 Snacks

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

Total Calories = 1210
  Carb Protein Fat
grams 125 94 37
% of total calories 42% 31% 27

This 1200 calorie diet free plan can therefore be considered:

  • high in protein
  • low in carbohydrate
  • low in fat
  • If you're looking to follow a 1200 calorie low carb diet or a 1200 calorie high protein diet meal plan, this sample menu is appropriate for you.

    If not, choose a different 1200 calorie plan.

    1200 Calorie Meal Plan


    4 egg whites scrambled with 1/2 cup spinach. Cook in a pan prepared with nonstick cooking spray. Eat with 1 large apple.

    See these egg in a microwave recipes to gain an understanding of how to prepare eggs quickly.


    Taco Salad:
    2 cups salad greens
    1 cup additional veggies of choice: onions, bell peppers, tomatoes, etc.
    3 ounces grilled chicken breast
    1/4 avocado, diced
    Use salsa as dressing.
    Crush 7 baked corn tortilla chips on top for some "crunch." (Recommended brand: Garden of Eatin').


    1 mozzarella string cheese + 15 grapes


    3 ounces grilled chicken breast or fish
    1/2 cooked broccoli
    6 ounces baked sweet potato + 2 teaspoons butter


    Lettuce roll up: Roll 2 ounces turkey slices + mustard in a romaine lettuce leaf. Eat with 1 small orange.

    Add zero calorie foods if desired.

    Free Weight Loss Tip: Use one of these FREE printable food diary forms to record every thing you eat. Successful "losers" do!


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    1200 Calorie Low Carb Diet: Beverages

    Don't forget to drink your water!

    It's especially important to drink water when you're eating higher amounts of protein. Water helps your kidneys flush away the breakdown products of protein.

    How much water do you need?

    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 :)

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