Breakfast

 1 Cup Fruit Juice

 1/2 Cup Oatmeal
 1 Cup Low-Fat Yogurt
 Black Coffee or Herbal Tea

Snack
 Smoothie

(1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).

Lunch
 2 Slices Whole Wheat Bread
 1/2 Cup Tuna (in water only)
 Salad (Tomato, Cucumber, Lettuce) with 1 teaspoon mayonnaise + 1/2 tbsp olive oil.

Dinner
 3.5 oz (~100g) chicken breast (skinless boneless) - cook in griller.
 1 Cup Broccoli
 1/2 Cup Brown Rice

Breakfast
 2 Slices Whole Wheat Toast with 1 tsp Butter
 1/2 Cup Canned Fruit Cocktail (Fruit Salad) - in natural juice only
 8 oz (1 cup) Trim (1%) Milk

Snack
 1 Medium-Sized Banana
Lunch
 6 Crackers with Low-Fat Cottage Cheese.
 Handful Mixed Nuts (Almonds, Walnuts, Brazil nuts)
 1 Medium Fruit (Apple, Peach, Plum, Pear, etc)

Dinner
 Medium Baked Potato
 3 oz (~85g) Sirloin Steak
 1/2 Cup Mushrooms
 1/4 Cup Onions
 1 Teaspoon olive or canola oil (cooking)
 1 Cup Mixed Vegetables

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 2

 
Breakfast:
 1 large hard boiled egg - 90 calories
 2 slices wholemeal toast with thin smear butter - 200 cals
 Large slice melon - 47 calories
Lunch:
 Baked potato with 100g "Heinz" baked beans - 300 cals
 Cottage Cheese with chives reduced fat 100g - 80 calories
Snack:
 Muesli meal replacement bar "Boots" - 200 calories
 
Dinner:
 Pasta Salad made with a little olive oil & a little sauce to flavour - 200 - 300 calories
( 250 average )
 50g Tinned Tuna in brine - 50 cals

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
 

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

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

Day 1

 Breakfast
o 1/2 cup orange juice
o 1/2 banana
o 1 large shredded wheat biscuit
o 1 cup skim milk
 Mid morning snack
o 3 whole-wheat crackers
o 3 ounces low-fat cottage cheese
 Lunch
o 2 slices whole wheat bread (check the calorie count as some breads are sliced thicker or
baked in bigger loaves)
o 1 Tablespoon peanut butter
o 1 tablespoon jelly – sugar free
o 1 cup skim milk
o 1 medium size orange
o 2 cups baby carrots
 Mid afternoon snack
o 3 handfuls of unbuttered popcorn, seasoned with herbs
 Dinner
o 5 ounces lean broiled beef
o Small baked potato – 3 ounces
o 1 tablespoon light margarine
o 1 cup of steamed broccoli or asparagus
o 1 cup of mixed greens salad
o 1 tablespoon of light salad dressing

Day 2

 Breakfast
 o 2 slices whole wheat toast
o 2 teaspoons light margarine
o 1 cup sliced strawberries
o 1 teaspoon sugar
o 6 ounce container yogert – fat and sugar free
 Mid morning snack
o 2 large graham crackers
o 1 teaspoon peanut butter
 Lunch
o 1 toasted whole wheat English muffin
o 1 ounce low fat cheese of your choice
o 1/2 cup baby carrots
o 1/2 cup light or fat free ice cream
 Mid afternoon snack
o 4 mini rice cakes
o 2 tablespoons low-fat cottage cheese
 Dinner
o 3 ounces lean protein
o 1 medium baked sweet potato
o 2 teaspoons light margarine
o 1 cup steamed broccoli

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

Free Diet Plans

When selecting a meal plan, make sure you are consuming a balanced and complete diet. Your
assignment is to set realistic and attainable diet goals. Start by following the simple guidelines
below. 
Nutritional and Diet Plan Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.

 
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should
always have fresh and low-fat foods around.
 
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just
counting calories.
 
4. Eat your foods slower.
 
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or
nonfat dairy products, low fat meats, fish and skinless poultry.
 
6. Avoid foods that are high in fat and calories.
 
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
 
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total
vegetable and fruit servings every single day.

Breakfast
Protei Calorie
Amount Item Carbs Fats
n s

12
coffee-w/caffeine 0.40 1.40 0.00 8.00
ounces

1 each Bagel-plain, Lenders Bake Shop 8.00 42.00 2.00 210.00

16.4
2 tbsp Peanut butter- creamy 8.60 5.70 190.00
0

1 tbsp Cream, fluid, half and half 0.44 0.65 1.73 19.55

20.1
Total: 17.44 49.74 427.55
2

AM Snack

1 each apple-medium with peel 0.30 21.10 0.0 81.00

Total: 0.30 21.10 0.0 81.00

Lunch

3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25

12
Coca cola- diet w/ caffeine 0.00 0.40 0.00 0.00
ounces

.25 cup Croutons-plain 9.00 5.50 0.50 30.50

Salad-lrg. Garden w/tomato and

1 large 2.60 19.00 0.80 98.00
onion

4 tbps Thousand island-reduced cal. Kraft 0.00 12.00 4.00 80.00

Total: 38.00 36.90 8.30 348.75

PM Snack

1 each apple-medium with peel 0.30 21.10 0.0 81.00

Total: 0.30 21.10 0.0 81.00

Dinner

3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25

1 cup pasta, corn cooked 3.68 39.07 1.07 176.40

1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00

2 tbps thousand island- reduced cal. Kraft 0.00 6.00 2.00 40.00

Total: 31.38 54.57 6.42 405.65

183.4 34.8 1343.9

Grand Total: 87.43
2 5 5

Grocery List
Food Quantity

Apple - medium with peel 14 each

Bagel - plain 7 each

Chicken Breast / White Meat 42 ounces

Coca Cola - diet 84 ounces

Cream, fluid, half and half 7 tablespoons

Croutons - plain 2 cups

Pasta, corn, cooked 7 cups

Peanut butter - creamy 14 table spoons

Salad - large garden 7 large

Salad - small garden 7 small

Thousand island - reduced cal. 42 table

Daily 1200 Calorie Meal Plan - Healthy Eating for Life

Breakfast 1 Meal Replacement (for example: Ultra Slim-Fast)* AND 1
(about 280 Fruit
Calories) OR 1 Cup High Fiber Cereal with 1 Cup Fat-Free Milk and 1
Fruit
OR 3 Egg Whites (with as little yellow as possible), WITH 1
Slice of High Fiber Bread, AND 1 Fruit

Lunch Sandwich with 3 oz. Skinless Chicken or Turkey Breast or

(about 445 Tuna on 2 Slices of High Fiber Bread WITH 2 Cups of Salad
calories) Greens with Seasoned Vinegar AND 1 Fruit
OR
1 Meal Replacement with 1 Fruit and 2 Vegetables

P.M. Snack 1 Fruit WITH 1 rice cake

(about 100
calories)

Dinner 3 ounces of Skinless Chicken Breast, Turkey Breast, or Fish;

(about 435 AND 1/2 Cup of Brown Rice, Whole Wheat Pasta, or Starchy
calories) Vegetable
AND 2 Cups of Steamed Vegetables;
AND Salad with seasoned vinegar;
AND 1 fruit
1200 Calorie Plan* - another point of view
Food Group Daily Serving Size
Fruit 1 cup
Vegetables 1.5 cups
Grains 4 ounces
Meat & Beans 3 ounces
Milk 2 cups
Oils 4 teaspoons
Discretionary Cal Allow 171 Calories

Fruit  Fresh, frozen, canned, dried, juice

(1 cup of 100% fruit juice = 1 cup of fruit from the
Fruit Group)

Vegetables  Fresh, frozen, canned, dried and juices

 Dark Green Veggies - 1.5 cups per week
 Orange Veggies - 1 cup per week
 Legumes - 1 cup per week
 Starchy Vegetables - 2.5 cups per week
 Other Vegetables - 4.5 cups per week
 2 cups of raw leafy greens = 1 cup from the
Vegetable Group

Grains  Includes oats, barley, rice, wheat, cornmeal, bread,

pasta, oatmeal, cereal, tortillas, grits
 1 slice of bread = 1 ounce from the Grain Group
 1/2 cup of cooked pasta, rice or cereal = 1 ounce
from the Grains Group
 1/2 of grains consumed should be whole grains

Meat & Beans  1 ounce of meat (beef, chicken, pork, turkey, fish) =
1 ounce
 1 egg = 1 ounce
 1/4 cup of cooked dry beans = 1 ounce
 1 Tablespoon of peanut butter = 1 ounce
 1/2 ounce of nuts and/or seeds = 1 ounce

Milk  1 cup of milk or yogurt = 1 cup from the Milk Group

 1 1/2 ounces of natural cheese or 2 ounces of
processed cheese = 1 cup
(Cream cheese, butter and cream are not
considered as part of the Milk Group Sources
 should be skimmed, low fat)

Oils  Includes oils that retain liquid state at room

temperature such as canola, sunflower, olive oil,
corn oil, soybean oil.
 Includes foods high in oil such as certain species of
fish, avocados, nuts & olives.
 Includes processed foods such as Mayo, salad
dressings and soft margarine are chiefly oil.

Discretionary  Includes foods low in fat or fat free with no added

Calories sugar.

*Amounts based on information from the USDA and are estimated calorie needs.

Sample Diet Plan

Breakfast

1 cup bran cereal

1 cup skim milk
1 banana
Lunch

Tuna sandwich with whole grain bread and low fat mayo
2 cups raw vegetable crudités (carrot, red pepper, celery)
1 small apple
Afternoon Snack

Nectarine
Sparkling water with lemon
Dinner

3 oz grilled chicken breast

¾ cup steamed green beans
Salad with 1 cup lettuce, ½ cup cherry tomatoes, ½ cup grated carrot
2 teaspoons olive oil and balsamic vinegar
1 fresh peach
Evening Snack

1 small pear
1200 Calorie Diet Sample
Breakfast: Morning Tea: Lunch:

37 g or 1 cup Benefit 2 cups of water Egg and Lettuce Sandwich

Nutrition Simply Fiber (100
cal) 125 g 2 slices reduced calorie
watermelon oat bran bread (92 cal)
246 ml non fat milk, protein (37.5 cal)
fortified, with added 1 sliced or mashed boiled
Vitamin A (101 cal) Total Calories: egg (77.5 cal)
37.5
125 g strawberries (40 cal) 1 leaf of lettuce (0.7 cal)

2 cups of water 14 g 70% vegetable oil

spread, soybean (87 cal)
Total Calories: 241
246 ml non fat milk,
protein fortified, with
added Vitamin A (101 cal)

Total Calories: 358.20

Afternoon Tea: Dinner: Nutritional Values:

1 low salt whole Chicken Breast with Total Energy (Kcal):

wheat cracker (18 vegetables and rice 1045.2
cal)
40g of chicken (95.6 cal) Carb (g): 127.87
1 cup of water (0 56%
cal) 3 tspns olive oil (120 cal)
Fat (g): 42.745 19%
Total Calories: 18 20 g reduced fat cheddar
cheese - melted on top of Saturated Fat (g):
chicken (48 cal) 9.785 4%

30 g of brown rice (33.3 cal) Protein (g): 58.12

25%
95 g capsicum or sweet
pepper (19 cal) Fiber (g): 32.655

130 g boiled zucchini (20.8 Sodium (mg):

cal) 1107.25

100 g frozen spinach cooked Liquid Servings: 8

no salt (32 cal)
Vegetable Servings:
10 g lima beans (12.3 cal) 1.5 cups

50 g cauliflower (9.5 cal) Fruit Servings: 1 cup

500 ml water(0 cal) Dairy Servings:

 2.032 cups
Total Calories: 390.50
Grains: 127 g

Meat, Beans and

Eggs: 100 g

Fats and Oils: 6 tspns

Discretionary Calories
Left Over: 158.4

The information for the 1200 calorie diet listed above has been sourced from NutritionData. The
values given above are average values only.
Top of 1200 Calorie Diet Page

Diet & Fitness Tips

If you found this useful, get great diet recipes, fat burning exercises and other articles like this
article in the weekly diet & fitness newsletter. Sign up now so that you don't forget.

Breakfast

2 Waffles (Eggo – Nutrigrain whole wheat waffles, 180 calories)

Tasty low cal yogurt spread:

¼ cup Plain low fat yogurt

1 tsp. honey

(Tip: ¼ cup yogurt is about ½ of a 6 oz carton of yogurt. Mix the yogurt with the honey AND a
dash or two of cinnamon for more sweetness OR a little fresh fruit such as blueberries or
raspberries when in season to create a tasty low cal spread with the added bonus of about 100 mg
of calcium.)

4 oz. orange juice

Morning Snack

1 stick String Cheese Mozzarella

Lunch

½ Fuji Apple Chicken Salad (Panera Bread - 145 calories)

1 bowl Garden Vegetable Vegetarian Soup (Panera Bread - 90 calories)

1 slice Multigrain bread (Panera Bread - 130 calories)

Water, unsweetened tea or coffee

Afternoon Snack

1 medium Apple

½ cup Oatmeal Squares Cereal by Quaker (Measure ahead of time into tiny ziplock bags so a
small portion is ready to grab and go when you need it.)

Supper

1 Spa Lean Cuisine Salmon (frozen entree) with whole wheat orzo pasta, spinach & carrots in a
basil sauce (220 calories)

8 oz. Skim milk

(Always remember to drink plenty of water throughout the day.)

1,200 Calorie Diet

USDA Food Group Recommendations
Food Group Daily Serving Size

Enjoy water and zero calorie Fruits 1 cup

beverages freely. Vegetables 1.5 cups
Grains 4 ounces
Breakfast - 1200 Calorie Diet
& Meal Plan Meat & Beans 3 ounces
Milk 2 cups
Cereal and Banana
Oils 4 teaspoons
1 serving of cereal (110 calories) Discretionary Calories Allow 171 Calories

1 cup of skim milk (90 calories)

1 small banana (90 calories)

Morning Snack - 1200 Calorie Diet & Meal Plan

Slimming Shake
1 cup of skim milk blended with 1/2 cup of frozen strawberries (about 110 calories)

Lunch - 1200 Calorie Diet & Meal Plan

Sandwich, Fresh Fruit

2 slices of whole grain bread (110 calories total)

3 ounces of lean deli meat (50 calories worth)

Add any of the following and as much as you wish: any variety of lettuce,
sliced tomato, sliced cucumber, sliced onion, pickles, chopped olives,
sliced mushrooms, sprouts.

Use mustard as your spread.

1 plum (30 calories)

zero calorie beverage, tea or water

Afternoon Snack - 1200 Calorie Diet & Meal Plan

Enjoy 100 calories worth of cottage cheese or anything you wish that contains about 100
calories.

Dinner - 1200 Calorie Diet & Meal Plan

Mexican Fiesta

1/2 cup of your favorite beans (110 calories)

2 small flour tortilla shells OR 1 large flour tortilla shell (160 calories worth)

1 cup of shredded lettuce, any variety

1 slice of low fat mozzarella cheese (50 calories)

1 serving of light sour cream (40 calories)

rice (100 calories worth)

zero calorie beverage, tea or water

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 - 1200 Calorie Diet & Meal Plan

1 cup of whole strawberries (46 calories)

I have been logging these to make a mini database for myself, however thought I'd share with
everyone in case it might help you out. Everyone is always in search of good plans - hope you
enjoy mine.

Here is last weeks 1200 cal/day eating for me. (Some are slightly under 1,200 - I would grab a
handful of nuts, raisins, granola or the like before bed or in the evening if I needed it :)

If anyone does the same thing and has some ideas - attach them!

Day One

Breakfast

 1/2 cup plain yogourt (fat free) with 8 small/medium strawberries, 1/2 medium banana
and 1/4 cup fiber one cereal made into a parfait.
 (Total: 200 cals)

Lunch

 Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat
free miracle whip and 1/2 tbsp dijon on 2 slices of multigrain Dempster's Bodywise or
Weight Watchers 50 calorie bread.
 1 cup carrot sticks
 1 nectarine
 (Total: 350 calories)

Dinner

 Portobello Mushroom Burger, marinated in 1 tbsp Aged balsamic vinagrette - broiled and
served on a Whole grain (diet) bun, with lettuce, tomato, onions, 1 tbsp fat free miracle
whip, 1/2 tbsp dijon)
 8 spears of grilled asparagus
 1 large ear of corn on the cob
 (Total: 350 calories) 

Snacks throughout the day / evening

1. 1 piece Weight Watchers bread, toasted with 1 tbsp fat free cream cheese (70 cals)
2. 2 cups watermelon (80 cals)
3. 1/2 cup Kashi Go Lean (100 cals)
All Day total: 1150.

Day Two

Breakfast

 2 egg whites made into an omlette with 1/2 cup chopped spinach, tomato, mushroom
pieces)
 8 small/medium strawberries with 1/2 cup plain fat free yogourt.
 (Total: 150 cals)

Lunch

 Spinach salad with 1/2 cup broccoli and carrot, grated, 10 cherry tomatos, 1/2 cup corn,
1/2 cup black beans, and 1/3 cup shredded reduced fat mozzarella cheese. 2 tbsp balsamic
vinagrette.
 (Total: 420 calories)

Dinner

 4 oz lean pork, BBQ'd plain

 1 small baked (BBQ) potato with 1 tbsp salsa and 1 tbsp fat free sour cream.
 8 stalks grilled asparagus
 (Total: 400 calories) 

Snacks throughout the day / evening

1. 1 cup special K cereal (100 calories)

2. 1 nectarine or peach

All Day total: 1140.

Day Three

Breakfast

 1 whole egg and two egg whites cooked with 1/8 cup skim milk
 1 cup strawberries, halved
 1 piece calorie-reduced weight watchers toast,
 (Total: 300 cals)
Lunch

 Pizza Bagels! 1 whole wheat weight watchers bagel, toasted then topped with 1/4 cup
pizza sauce, spinach, tomato, red onion, pepper, and 1/3 cup reduced fat cheese. Bake in
toaster oven until cheese is melted.
 1 nectarine
 (Total: 400 calories)

Dinner

 Spinach blueberry salad, 1/3 cup reduced fat feta cheese, 1/2 cup blueberries and a fat
free balsamic vinagrette.
 2 pieces of toasted whole wheat baguette with home made garlic spread (becel spray and
crushed garlic) and 1/3 cup shredded mozzarella reduced-fat cheese.
 1 skewer of shrimp on the BBQ (6 shrimp) to top the salad.
 (Total: 500 calories) 

Snacks throughout the day / evening

 None :(

All Day total: 1200.

Day Four

Breakfast

 1/2 cup fiber one cereal with 1/2 cup skim milk
 3 boiled eggs - only eat the whites
 1/2 cup strawberries
 1 piece calorie-reduced weight watchers toast.
 (Total: 275 cals)

Lunch

 Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat
free miracle whip and 1/2 tbsp dijon on a whole grain (burger first by President's Choice)
bun.
 2 cups watermelon and 1/2 cup blueberries
 (Total: 400 calories)

Dinner

 8 shrimp, skewered and broiled (marinated - see below)

  Veggie skewers with 6 tomatos, 6 mushrooms, 1 cup eggplant, 1 cup zuchhini marinated
(shake in a ziplock bag) in 1/2 tbsp olive oil, 1 tbsp balsamic vinegar, 2 tbsp lemon juice,
fresh cilantro, basil, parsley.
 1/2 cup wild rice
 (Total: 375 calories) 

Snacks throughout the day / evening

 All Bran Bar (130 calories)

All Day total: 1180.

Day Five

Breakfast

 1 whole egg and 2 egg whites made into an omlette with 1/8 cup skim milk, spinach,
tomato and 1/4 cup reduced fat cheese sprinkled on top.
 6 oz Orange Juice
 (Total: 330 cals)

Lunch

 1/2 whole wheat pita stuffed Chicken Salad (1/2 small can of low-sodium light canned
chicken (President's Choice Blue Menu Chunk Chicken) with 1/2 cup celery chopped and
1 tbsp fat free mayo.)
 1 nectarine
 (Total: 325 calories)

Dinner

 1 cup chicken breast, diced and skewered, broiled on BBQ

 1 large ear corn
 Salad with lettuce, tomato, carrot, peppers and 1 tbsp balsamic vinagrette.
 (Total: 400 calories) 

Snacks throughout the day / evening

 All Bran Bar (130 calories)