Achieve a healthy weight loss by following a balanced daily meal plan based on 1200 calorie menus.
1200 Calories per Day
The way to lose weight is to burn more calories than you take in every day. Eating a balanced 1200 calorie diet each day will help you to reach your weight loss goal. You can expect to lose one to two pounds per week following this type of meal plan.
1200 Calories and the USDA Nutritional Pyramid
When creating 1200 calorie menus, the USDA recommends choosing foods based on the nutritional food pyramid that meets the requirements of most American adults. A 1200-calorie diet using the pyramid as a guide includes:
- 6 ounces of lean meat or other protein
- 5 servings of bread or other starch
- 4 or more servings of vegetables
- 3 servings of fruit
- 2 servings of low fat dairy
- 3 servings of fat
Sample 1200 Calorie Menus
A general guideline on the breakdown of calories throughout the day includes:
- 300 calorie breakfast
- 100 calorie mid morning snack
- 300 calorie lunch
- 50 calorie mid-afternoon snack
- 450 calorie dinner
Snacks can be eaten anytime throughout the day if you prefer a different schedule. For example, many people enjoy a light snack in the evening. Remember calorie totals per meal are a guide and can be modified as needed as long as the total calorie goal for each day remains at 1200.
Day 1
- Breakfast
- 1/2 cup orange juice
- 1/2 banana
- 1 large shredded wheat biscuit
- 1 cup skim milk
- Mid morning snack
- 3 whole-wheat crackers
- 3 ounces low-fat cottage cheese
- Lunch
- 2 slices whole wheat bread (check the calorie count as some breads are sliced thicker or baked in bigger loaves)
- 1 Tablespoon peanut butter
- 1 tablespoon jelly – sugar free
- 1 cup skim milk
- 1 medium size orange
- 2 cups baby carrots
- Mid afternoon snack
- 3 handfuls of unbuttered popcorn, seasoned with herbs
- Dinner
- 5 ounces lean broiled beef
- Small baked potato – 3 ounces
- 1 tablespoon light margarine
- 1 cup of steamed broccoli or asparagus
- 1 cup of mixed greens salad
- 1 tablespoon of light salad dressing
Day 2
- Breakfast
- 2 slices whole wheat toast
- 2 teaspoons light margarine
- 1 cup sliced strawberries
- 1 teaspoon sugar
- 6 ounce container yogert – fat and sugar free
- Mid morning snack
- 2 large graham crackers
- 1 teaspoon peanut butter
- Lunch
- 1 toasted whole wheat English muffin
- 1 ounce low fat cheese of your choice
- 1/2 cup baby carrots
- 1/2 cup light or fat free ice cream
- Mid afternoon snack
- 4 mini rice cakes
- 2 tablespoons low-fat cottage cheese
- Dinner
- 3 ounces lean protein
- 1 medium baked sweet potato
- 2 teaspoons light margarine
- 1 cup steamed broccoli
Online Resources for Menus of 1200 Calories
There are many resources online to help compile 1200-calorie menus. Some of these resources follow the nutritional pyramid while others may not. Here are several of the available resources.
Specialty 1200 Calorie Daily Menus
- The Campbell’s Soup for Life Plan includes soup every day as you follow their 1200-calorie weight loss plan.
- The National Heart and Lung Institute offers a 1200-calorie menu with a delicious Asian American theme.
- A 1200-calorie Laco-Ovo Vegetarian menu loaded with taste even if you are not a vegetarian.
- Mexican- American cuisine complete with a taco and an enchilada make a satisfying 1200 calorie menu.
- Tasty southern style meals make up this 1200 calorie menu.
- Anyone with diabetes needs to take special care when following a diet meal plan. Gluco Menu offers 1200-calorie menus for people suffering from diabetes. Be sure to consult with your physician or nutritionist before starting any diet plan.
More Resources
- Journey Woman offers an excellent list of snacks that are one hundred or less calories.
- The 1200 Calorie A Day Menu Cookbook: Quick and Easy Recipes for Delicious Low Fat Breakfasts, Lunches, Dinners and Desserts by Nancy S. Hughs.
A Word of Caution
Before beginning any diet plan, it is always best to check with your medical practitioner.
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