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1200 Calorie Diet Sample Menu

If you need to follow a 1200 calorie diet take a look at the five diet samples below, they are just over 1200 calories each. The 1200 calorie diets were never used on two consecutive days they were followed day by day then repeated after day five. This was done to limit any possible deficiency in vitamins or minerals.

A 1200 calorie diet sample menu can be used to inspire meal ideas for someone on a lower calorie diet who desires to keep their calorie count down but still eat healthy.

Is A 1200 Calorie Diet Plan Right For You?

Before you start a 1200 calorie diet it is best to set up an appointment with your doctor or a health care provider who will be able to look at your specific health history and tell you if 1200 is too few calories, or just about right. While you can lose weight on 1200 calories, most people shouldn’t eat less than this daily; so whether or not you need fewer than 1200 calories likely won’t come up.

Components of A 1200 Calorie Diet Sample Menu

The components of a 1200 calorie diet sample menu are going to depend on the sort of diet your plan falls into – i.e the South Beach diet, a diabetic diet, vegetarian or vegan diet, etc. By using your own food pyramid, you can gather information about what food items your 1200 calories should be coming from. MyPyramid.gov has 12 different pyramids, under the idea that one size pyramid does not fit all. Go to MyPyramid.gov and find your personal pyramid.

Once you have your pyramid, there will be tips about the healthy foods your calories should come from. This makes it easier to plan your food menu.

Where to Find 1200 Calorie Menu Plans

Your doctor can set you up with a dietician. This is the best way to get a well-planned, healthy 1200 calorie diet menu. However, the following resources also have menu plans that you look to for samples. Carefully read a menu plan before starting that plan to be sure it’s healthy for you.

Menu from Weight Loss for All: There are five sample diet plans here, all around 1200 calories. If you use these sample menus it would be smart to trade out the frozen processed foods with a healthier option. While frozen entrees can be low in calories, many are high in sodium, and fresh veggies are more nutritious than frozen. Overall, these are five decent sample menus.

1200 carbohydrate counting diet: If you’re counting carbs and calories, than this is a good sample menu. A great explanation of serving sizes is included. The downside of this sample menu is that snack ideas are covered, but not how many snacks you should eat. The site does recommend asking your dietician about how many snacks you should eat, which is a smart thing to do.

The low-fat vegan diet: This diet is targeted at 1500 calories a day, but has a section that shows you how to tweak it to 1200 calories. This sample menu and diet plan is very healthy with a large array of vegetables, fruits, whole grains, and beans. As a bonus, this menu guide offers ideas and tips about beverages and condiments.

The busy woman’s menu plan: This sample menu is pretty cool if you happen to have a day where you’re running behind all day long. Everything on this menu plan is heat and serve or don’t heat at all – there’s no cooking involved. While you shouldn’t eat like this everyday, on an occasional busy day it’s a useful menu to have around.

The National Institutes of Health offers some excellent sample menus, each with a cultural flare. All of their 1200 calorie sample menus offer exchange ideas, and are very well balanced and healthy.

• 1200 calorie traditional American cuisine menu
• Asian-American Cuisine
• Southern Cuisine
• Mexican-American Cuisine
• Lacto-Ovo Vegetarian Cuisine

1200 calorie Mayo Clinic menu: This well-planned sample menu is based on The Mayo Clinic Healthy Weight Pyramid. It’s a healthy menu; the only downside being only one snack time. If you like to munch on smaller meals instead of three main meals a day, simply exchange one of the foods out of say, dinner, and create a new snack time..

1200 calorie diet sample Day 1

Breakfast:

• Small Bowl breakfast cereal with skimmed milk - 200 calories

• Fruit Juice unsweetened - 60 cals

Lunch:

• 1 Banana - 107 cals

• 1 Orange - 23 calories

Snack:

• Non fat yogurt small pot - 50 cals

• Fruit - 40 calories

Dinner:

• Vegetable Curry with Fried Rice "Take away meal" - 700 calories

Total calories = 1180 Calorie Diet

1200 calorie diet sample Day 1

Breakfast:

• Small Bowl breakfast cereal with skimmed milk - 200 calories

• Fruit Juice unsweetened - 60 cals

Lunch:

• 1 Banana - 107 cals

• 1 Orange - 23 calories

Snack:

• Non fat yogurt small pot - 50 cals

• Fruit - 40 calories

Dinner:

• Vegetable Curry with Fried Rice "Take away meal" - 700 calories

Total calories = 1180 Calorie Diet

1200 calorie diet sample Day 3

Breakfast:

• 2 rashers leanest bacon grilled - 200 cals

• Tinned Tomatoes 100g - 16 calories

• 2 slices wholemeal bread/toast with little butter & jam - 220 calories

• Piece of fruit or fruit juice 50 cals

Lunch:

• Cream of Mushroom soup - 96 calories

• Slice of bread with butter- 108 calories

Snack:

• Packet of low fat chips (crisps UK) - 110 calories

• Fruit - 80 calories

Dinner:

• Chicken Chow Mein "St Michael" 280g - 240 calories

• vegetables - 100 calories

Total calories = 1220 Calorie Diet

1200 calorie diet sample Day 4

Breakfast:

• Small Bowl breakfast cereal with skimmed milk - 200 calories

• Fruit Juice unsweetened - 60 cals

Lunch:

• "Ross" Cod bake frozen meal 300g - 320 calories

• Fresh Vegetables - 150 cals

Dinner:

• Caribbean Rice & Peas recipe - 434 cals

Snack:

• low fat Yogurt - 60 calories

• piece of fruit - 50 cals

Total calories = 1274 Calorie Diet

1200 calorie diet sample Day 5

Breakfast:

• Muesli with skimmed milk small Bowl - 350 calories

• Fruit juice unsweetened - 60 calories

Lunch:

• "Ross" French bread Pizza 150 grams - 300 cals

• Mixed Salad Large portion - 80 calories

• Apple - 49 cals

Dinner:

• Lasagne "Birds Eye" Menu Master frozen 250g - 317 calories

• Mixed Vegetables fresh or frozen 200g - 100 cals

Total calories = 1256 Calorie Diet