A 7 day sample 1200 calorie diet menu is shown below. it is a free 1200 calorie diet plan and easy 1200 calorie diet which includes favorite foods of many. a calorie restriction diet is a very popular way to lose weight as it gives you the flexibility in choosing food that you like. How many calories per day you eat are very important – your calories intake to lose weight should be less than the calories you burn in a day.

The items in the 1200 calorie diet menus can be replaced with food which have the same calorie count and nutritional quality (example: an apple can be substituted for an orange,or 1 oz of fish for 1 oz of chicken, etc).

The 1200 calorie diet meal plan is the lowest a woman should go for when aiming for weight loss.

DAY

Breakfast:

1 waffle plain (square – 4” square or round – 4”dia) – 33 grams – 103 kcal

1 tbsp of maple syrup – 20 grams – 52.2 kcal

1 tbsp of butter – 14grams – 100 kcal

8 oz. of water or decaffeinated coffee without sugar – 0 kcal

Lunch:

1 cup of skim milk – 247 grams – 86.5 kcal

Salad made of raw vegetables:

1 cup of shredded romaine or cos lettuce – 47grams – 8.0 kcal

¼ cup of chopped carrots – 32 grams – 13 kcal

¼ cup of chopped green peppers – 37.3 grams – 7.5 kcal

¼ cup of shredded cabbage – 17.5 grams – 4.2 kcal

¼ cup of chopped celery – 25 grams – 4 kcal

Total calories in the salad: 36.7 kcal

1 tbsp fat free salad dressing – 14 grams – 6.6 kcal

1 whole grain roll (1 oz) or 28 grams – 74 kcal

Afternoon Snack:

½ cup of sliced strawberries – 88 grams – 26.6 kcal

6 oz. fat free, fruit yogurt – 170 grams – 161 kcal

Dinner:

3 oz. sirloin steak, lean only, grilled – no fat added – 85 grams – 225 kcal

1 cup of cooked wild rice -164 grams – 166 kcal

1 pat of butter (1″ sq, 1/3″ high) – 5g – 35.8 kcal

ВЅ cup of sliced cooked carrots – 78 grams – 27.3 kcal

1 mixed salad from above – 36.7 kcal

2 tbsp fat free dressing – 28 grams – 13.2 kcal

Evening Snack:

1 small orange (2-3/8″ dia) – 104 grams – 49 kcal

Total: 1200 kcal

DAY

Breakfast:

½ cup of oatmeal, cooked with water – 117 grams – 83 kcal

1 tsp brown sugar – 4 grams – 11 kcal

½ cup of skim milk – 122.5 grams – 42.5

1 cup of orange juice – 248 grams – 112 kcal

Lunch:

1 oz. turkey breast – 28 grams – 29.1 kcal

1 tsp mustard or fat free mayonnaise – 5 grams – 4 kcal

2 slices of whole wheat bread, thin (3-3/4″ x 5″ x 3/8″) – 66 grams – 183.6 kcal

1 apple small (2-3/4″ dia) – 149 grams – 73.5 kcal

Afternoon Snack :

½ cup of skim milk – 122.5 grams – 42.5

1 cup of strawberries – 144 grams – 46.1 kcal

Dinner:

2 oz. chicken breast, skinless, baked, grilled or broiled – 56 grams – 44.8 kcal

1 small baked potato – 138 grams – 128 kcal

1 tsp. butter or margarine – 5 grams – 35.8 kcal

1 cup of green beans – 125 grams – 43.8 kcal

1 mixed green salad from (day 1) – 36.7 kcal

2 tbsp fat free dressing – 28 grams – 13.2 kcal

Evening Snack:

Low fat milk shake:

1 cup skim milk – 245 grams – 85 kcal

1 cup fat free vanilla ice cream – 136 grams – 186 kcal

Total: 1200 kcal

DAY

Breakfast :

2 round pancakes (4″ dia) – 76 grams – 172.6 kcal

1 tbsp fruit spread or maple syrup – 20 grams – 52.2 kcal

Morning Snack :

1 cup of skim milk – 245 grams – 85 kcal

1 sliced peach, small (2-1/2″ dia) – 130g – 50.7 kcal

Lunch :

1 salad with mixed greens (day 1) – 36.7 kcal

1 tbsp fat free dressing – 14 grams – 6.6 kcal

6 fat-free, low-sodium saltine crackers – 30 grams – 118 kcal

3 oz. tuna fish, light, canned in water, without salt, drained solids – 85 grams – 98.6 kcal

1 apple small (2-3/4″ dia) – 149 grams – 73.5 kcal

Afternoon snack :

½ oz milk chocolate – 14 grams – 75 kcal

Dinner :

1 cup cooked pasta – 140 grams – 183.4 kcal

½ cup of spaghetti sauce, meatless – 126 grams – 60.3 kcal

1 mixed green salad (day 1) – 36.7 kcal

1 tbsp fat free dressing – 14 grams – 6.6 kcal

Evening Snack :

1 cup skim milk – 245 grams – 85 kcal

2 cracker standard snack-type, regular – 12 grams – 60.6 kcal

Total: 1200 kcal

DAY

Breakfast :

½ cup of orange juice (freshly squeezed) – 124 grams – 56 kcal

1/2 cup of cup corn flakes – 14 grams – 50.5 kcal

1 cup of skim milk – 245 grams – 85 kcal

1 cup of strawberries – 144 grams – 46.1 kcal

Morning Snack :

2 tsp of reduced fat peanut butter – 10 grams – 52.1 kcal

2 rice cakes – 18 grams – 69.7 kcal

Lunch :

1 cup vegetable soup – 245 grams – 53.9 kcal

1 mixed green salad (day 1) – 36.7 kcal

2 tbsp of fat free salad dressing – 28 grams – 13.2 kcal

1 cup of skim milk – 245 grams – 85 kcal

6 fat-free, low-sodium saltine crackers – 30 grams – 118 kcal

Afternoon Snack :

1 apple small (2-3/4″ dia) – 149 grams – 73.5 kcal

Dinner:

5 oz. of flounder or other white fish (baked, broiled or grilled) – 140 grams – 164 kcal

1 medium baked potato – 173 grams – 161 kcal

1 mixed green salad (day 1) – 36.7 kcal

1 tbsp of fat free salad dressing – 14 grams – 6.6 kcal

Evening Snack :

3 cups popcorn, air-popped – 24 grams – 93 kcal

Total: 1200 kcal

DAY

Breakfast :

½ English muffin – 28.5 grams – 64.5 kcal

1 egg poached – 50 grams – 71 kcal

ВЅ grapefruit – 123 grams – 51.7 kcal

1 cup skim milk – 245 grams – 85 kcal

Morning Snack :

1 large pear – 230 grams – 133 kcal

Lunch :

2 oz. turkey breast or lean ham – 56 grams – 58.2 kcal

½ large whole grain pitta bread – 32 grams – 85 kcal

2 sliced carrots small (5-1/2″ long) – 100 grams – 41 kcal

1 cup of skim milk – 245 grams – 85 kcal

Afternoon Snack :

1 peach large (2-3/4″ dia) – 175 grams – 68.3 kcal

Dinner :

2 slices of Cheese Only Pizza, 2 of 8 slices, 12″ medium (159g) – 374 kcal

1 large mixed green salad – double portion of salad from day1 – 73.4 kcal

1 tbsp of fat free salad dressing – 14 grams – 6.6 kcal

Total: 1200 kcal

DAY

Breakfast :

1 bagel (3″ dia) – 57grams – 146 kcal

1 tbsp of low fat cream cheese – 15 grams – 30.1 kcal

1 cup of orange juice (freshly squeezed) – 248 grams – 112 kcal

Morning Snack :

6 oz. fat free fruit yogurt – 170 grams – 161 kcal

1 cup of strawberries – 144 grams – 46.1 kcal

Lunch :

2 oz. hamburger 95% lean meat / 5% fat, grilled or boiled – 56 grams – 97.4 kcal

1 tbsp of ketchup – 15 grams – 14.6 kcal

1 hamburger bun – 120 kcal

½ tomato, sliced – 61.5 grams – 11 kcal

¼ green pepper, sliced – 37.3 grams – 7.5 kcal

1 cup of skim milk – 245 grams – 85 kcal

Dinner :

1 cup of cooked pasta – 140 grams – 183.4 kcal

2 oz. boiled shrimp – 56 grams – 77.45 kcal

1 tsp olive oil with garlic on pasta – 4 grams – 39.8 kcal

1 mixed green salad – 36.7 kcal

1 tbsp of fat free dressing – 14 grams – 6.6 kcal

½ cup of cooked green beans – 62.5 grams – 21.9 kcal

Total: 1200 kcal

DAY

Breakfast :

1 slice French toast – 65 grams – 149 kcal

1 cup of fresh blueberries – 148 grams – 84.4 kcal

1 cup of skim milk – 245 grams – 85 kcal

Morning Snack :

1 small orange (2-3/8″ dia) – 104 grams – 49 kcal

Lunch :

¼ cup of cottage cheese low fat, 1% milk fat – 56.5 grams – 40.75 kcal

1 mixed green salad – 36.7 kcal

1 tbsp fat free dressing – 14 grams – 6.6 kcal

1 whole wheat roll – (1 oz) or 28 grams – 74 kcal

1 cup of skim milk – 245 grams – 85 kcal

½ cup of sliced carrots – 61 grams – 25 kcal

Dinner :

3 oz. grilled or broiled cod fish – 85 grams – 89.3 kcal

1 cup of rice noodles, cooked – 176 grams – 192 kcal

2 tsp butter or margarine – 10 grams – 71.6 kcal

½ cup of apple sauce – 122 grams – 52.5 kcal

1 cup of mixed vegetables – 182 grams – 118 kcal

Evening Snack :

1 cup of strawberries – 144 grams – 46.1 kcal

Total: 1200 kcal

by Fast Weight Loss – lose-weight-with-us.com

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