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1200 Calorie Diet & Meal Plan Menu for Weight Loss

Free 1200 Calorie Diet

Written by Diet Bites

A daily diet consisting of 1200 calories or less should be only attempted after the approval of your professional health care giver because nutritional needs will be almost impossible to meet.

A diet consisting of 1200 calories or less is generally recommended when drastic action must be taken to improve existing health issues where weight may pose a threat to life itself. 1200 calorie diets, or diets that are even more restricted in calories may also be recommended so that necessary surgeries and preventative care can be administered.

Diet Bites free 1200 Calorie Diet and Meal Plan below should be used for informational and educational purposes only. Again, you should always get your doctor's approval before starting any calorie-restricted diet plan.

Rather than suffering severe hunger pains and risk going off a diet that is so low in calories - including a 1200 calorie diet plan, Diet Bites recommends a healthier approach.

Simply determine your personal calorie (energy) needs based on your recommended weight. You can use the weight charts at Diet Bites as a pattern in setting your goal weight. Next, simply stick to a daily diet consisting of the recommended calories that can be calculated using this Diet Bites link. Be sure to chose from all the food groups contained in the Food Pyramid.

This menu can be used when dieting - IF about 200 more calories are added to the plan and if the dieter has a nominal amount of weight to lose.

Note that the beverages that go with the meals are zero calories and are in the form of diet drinks, tea, coffee or water.

The 1200 Calorie Diet Menus

Enjoy water and zero calorie beverages freely.

Diet Breakfast Menu

Warm Cereal and Raisins
1 serving of whole grain oats
1 cup of reduced fat, skim milk
30 golden or dark raisins for two calories each
Dash of healthy ground cinnamon on the cereal.

Keep in mind that raisins are simply dried grapes - which in their natural state contain the same number of calories - about two each.

However, take note that the raisin has been shriveled amid the dehydration process and has added sugar. Raisins are a healthy food choice for the diet but grapes in their natural state make a healthier choice. But they sure don't taste as good as raisins where warm cereal is involved. In fact, I can't even imagine putting whole fresh grapes into my warm cereal - but the raisins work fantastically!

Morning Snack, a Skinny Shake

Use about 3/4 cup of reduced fat milk and blend it with 1/2 cup of your favorite frozen fruit; add a shot of flavoring extracts in your wish for added flavor.

Diet Lunch Menu

Sandwich, Fresh Fruit
2 slices of whole grain diet type bread for a total of 70 calories
3 ounces of lean deli meat such as turkey, ham or chicken will contain about 50 calories for the serving size

Fresh vegetables that are low in caloric values can be added to the sandwich and include leafy greens, tomato, onion, cucumber and sliced mushrooms.

When it comes to the sandwich spread, mustard is the best choice based on 5 calories per serving and it adds a lot of flavor.

2 apricots for about 35 calories will add nutritional values to this meal plate.

Afternoon Snack

1,200 Calorie Diet
USDA Food Group Recommendations

Food Group

Daily Serving Size


1 cup

Vegetables, Mix Colors

1.5 cups

Grains, Preferably Whole

4 ounces

Meat, Beans, Eggs, Nuts

3 ounces

Milk, Reduced Fat

2 cups


4 teaspoons

Discretionary Calories

Allow 171 Calories

A healthy serving of low fat yogurt containing fruit.

Diet Dinner Menu

Mexican Fiesta - The ingredient list is as follows and will be sued to create a delicious gourmet-type burritos:

1/2 cup of black, red or pinto beans
2 smaller flour tortilla shells OR use 1 large flour tortilla shell up to 160 calories
2 cups of shredded green leafy lettuce plus 1/3 cup of chopped vine-ripened tomato
1 ounce of shredded low fat cheese up to 50 calories
40 calories worth of sour cream; the dieter can opt for regular for 60 calories and reduce the serving size slightly
whole grain steamed rice - 1/2 cup

Simply warm flour tortillas and beans. Fill tortillas with beans, cheese and sour cream. You may also add the cooked rice if desired, or serve it on the side. Roll the flour tortillas and enjoy. You may also use all the salsa you wish, or you may opt for jarred cheese sauce found in the chip section at your local market which contains about 40-50 calories per serving (2 Tablespoons or 1/4 cup).

Bedtime Snack

1 cup of whole strawberries (46 calories)

Nutritional Data - 1200 Calorie Diet & Meal Plan

Our example of a 1200 Calories Diet contains the following food group serving amounts: 3 Servings from the Fruit Group, 5 Servings from the Grain Group, 2 Servings from the Vegetable Group, 4 Servings from the Dairy Group and 2 Servings from the Meat & Bean Group.

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