1200 Calorie Diet – Easy and Delicious Diet Plan

7- Day 1200 calorie diet plan for weight loss is simple and easy to follow.

Put together with all natural ingredients, our 7 day 1200 diet plan for weight loss recipes are well balanced and nutritious. Don’t worry if you don’t have much experience in the kitchen! The recipes and ingredients are simple and flexible.

It is designed to help you lose weight fast and develop healthy food habits!

Daily goals on protein, fiber, sugar, carbs and fat were taken in consideration to ensure balance. These daily goals are:

  • Calories: 1,200
  • Carbs: 150g (5.29 oz)
  • Fat: 40g (1.41oz)
  • Protein: 60g (2.11oz)
  • Fibre: 25g (0.88oz)
  • Sugar: 45g (1.58 oz)

Sticking to a 1200 calorie diet can be challenging. Specially for big eaters! To help you trick the hunger (hopefully not much) drink plenty of water.

You can also drink tea and coffee –  they don’t have calories, yay!

There will be more diet tips at the end of this article đŸ™‚

Day 1

vegetables and fruits

Breakfast: 270 calories

Porridge: Combine 1 cup of oats and 1 cup of skim milk, 1 crushed walnut and 1 tbs of chia seeds. Cook for 5 minutes steering as needed.

Snack: 65 calories

1 Medium apple

Lunch: 186 calories

Oven baked chicken breast and veggies

Spinach, 1 cup
Chicken Breast Oven Baked, 1.76 oz
Oven Baked – Sweet Potato, 3.5oz
1 Tomato Medium

Afternoon Snack: 129 calories

Greek Yogurt (Natural), 1.9oz
Grapes – Raw, 1 cup

Dinner: 555 calories

Rice with meat and veggies

1 Cup of Brown Rice Cooked
Meat – Lean Beef, 3.52oz
1 Medium – Cucumber Peeled/ Sliced, 7.05 oz
Steamed Veggies, 1 cup

Total calories: 1,192

Day 2

boiled egg and toast breakfast

Breakfast: 218 calories

Scrambled Eggs on Toast: Combine 2 eggs beaten with a pinch of salt and a splash of skim milk. Toast a wholemeal slice of bread.

Snack: 185 calories

1 Handful of almonds

Lunch: 397 calories

Pan friend fish, potato and sauteed vegetables

Sauteed Mushrooms, 1.76oz
Sauteed Kale, 0.5 cup
Pan-fried Fish, 4.37oz
Potatoes Bolied, 3.52oz

Snack: 62 calories

1 Orange

Dinner: 332 calories

Vegetarian Lentil Soup. Check out the recipe here.

Total calories: 1,194

Day 3

green vegetables

Breakfast: 285 calories

1 Avocado with 1 slice of smoked salmon and 5 water crakers

Snack: 105 calories

1 Medium Banana

Lunch: 246 calories

Grilled veggies and chicken with brown rice

Eggplant – Grilled, 3 slices
Zuchinni – Grilled In Oven, 1 cup
Chicken Breast – Oven Baked, 1.76oz
Rice, brown, medium-grain, cooked, 0.5 cup
Roasted Capsicum, 0.88oz

Snack: 67 calories

Greek Yogurt (Natural), 1.94oz

Dinner: 395 calories

Wild salmon veggie bowl

Check out recipe here.

Total calories: 1,098

Day 4

nuts

Breakfast: 277 calories

Yougurt with fruit

Chia seeds, 1 tsp
Greek Yogurt (Natural), 3.88oz
Blueberries, 1 cup
Muesli, 0.2 scoop (sprinkle)

Snack: 83 calories

Homous with carrot sticks

Homous 1.05oz
1 Medium carrot

Lunch: 386 calories

Chicken Avocado BLT Wrap

Check out the recipe here.

Snack: 62 calories

1 Cup of grapes

Dinner: 393 calories

Oven baked beef with quinoa and vegetables.

Quinoa, Cooked – 1 Cup
Homemade – Steamed Veggies, 1 cup
Meat – Lean Beef, 3.52oz

Total calories: 1,202

Day 5

girl cutting pear

Breakfast: 286 calories

Porridge with fresh blueberries

Blueberries, 0.5 cup
Chia seeds, 1 tsp
Oats – Cooked, 1 cup
Skim Milk, 1 cup

Snack: 101 calories

Medium Pear

Lunch: 207 calories

Tuna Salad  – mix all ingredients in a bowl

Cucumber – Lebanese, 1 medium
Tomato, 1 Medium
Boiled Egg
Tuna Springwater, 2.64oz
Spinach, 1 cup
Rocket Salad, 1 cup
Purple Onion – a few slices

Snack: 158 calories

Unsalted mixed nuts 0.98oz

Dinner: 390 calories

Vegetarian Lentil Soup. Check out the recipe here.
Wholemeal bread 1 slice

Total calories:1,201

Day 6

Meat and Vegetables

Breakfast:162 calories

Blueberries, 0.5 cup
Cottage Cheese, 0.5 cup

Snack: 185 calories

1 Handful of Almonds

Lunch: 255 calories

Oven baked chicken breast and veggies

Spinach, 1 cup
Chicken Breast – Oven Baked, 1.76oz
Zuchinni – Grilled In Oven, 1 cup
Oven Baked – Sweet Potato, 5.29oz

Snack: 65 calories

Lebanese medium cucumber (sticks)
Homous (dip) 1.05oz

Dinner: 431 calories

Oven baked beef with quinoa and steamed vegetables

Meat – Lean Beef, 3.52oz
Quinoa, Cooked – 1 Cup
Steamed – Broccoli, Cauliflower, Carrots , 1.5 cups

Total calories: 1,203

Day 7

Muesli and Yougurt Breakfast

Breakfast: 277 calories

Yougurt with fruit

Chia seeds, 1 tsp
Greek Yogurt (Natural), 388oz
Blueberries, 1 cup
Muesli, 0.2 scoop (sprinkle)

Snack: 62 calories

1 Orange

Lunch: 386 calories

Chicken Avocado BLT Wrap

Check out the recipe here.

Snack: 158 calories

Unsalted mixed nuts, 0.98oz

Dinner: 209 calories

Tuna Salad – mix all ingredients in a bowl

Cucumber – Lebanese, 1 medium (100g)
Tomato, 1 Medium
Boiled Egg
Tuna Springwater, 2.46oz
Spinach, 1 cup
Rocket Salad, 1 cup
Purple Onion – a few slices

Total calories: 1,291

Meal Prep Tips:

cooking prep salad

Seasoning: You may season your meals with a bit of salt and pepper, garlic, ginger and fresh herbs.

Rosemary and thyme are quite suitable for meats and roasted vegetables. You can use fresh parsley and coriender to finish your fish dishes and salads.

Check out this lovely list of healthy seasoning ingredients you can use to make your meals more exciting and deliciously healthy!

Oven baked veggies: Since we are trying to avoid oil, try to bake your veggies over a baking paper to avoid vegetables sticking to the baking tray. Most meats and vegetables are oven cooked in 15 min at 200 C (392F)

Steaming: Cooking time differs for each vegetable. To make sure you are not losing your veggies nutrients try not to over cook them.

You could layer carrots at the botton of the steaming tray and brocoli at the top, so the carrots cook faster and the brocoli slower. You can drink the vegetable water once it cools down or use it later in soups/rice.

Related article: 8 Diet Mistakes You Are Probably Making Everyday

1200 Calorie Diet Warnings:

yoga pink mat

Always consult your doctor before starting a diet. Your doctor will be able to recommend a diet based on your current level of health and body limit.

Exercise alert! Exercise is good for everyone, however if you are not used to exercising while dieting, then it is a good idea to take it easy.

Maybe 30 minutes of light to moderate cardio a day? Consult your doctor if unsure.

Check out our Tabata Yoga Complete Guide for a light exercise program option.

If you are not feeling well – stop. Even though this is a well balanced diet it might not be for you. Consult your doctor!

Are You Ready For The Challenge?!

Hide your sweets – No temptation please! Tell your friends and family about your diet plans. Avoid social events during the 7 days, or bring your snacks along and stay strong!

Make a shopping list and stick to it. Don’t go shopping hungry by the way!

Feel free to make amendments to this 1200 calorie diet (fruits/vegetables and vegan protein options), find what works best for you depending on the season of the year, country and your taste.

Don’t punish yourself – It’s ok if you go over the daily calories, this is a very healthy diet and going over the calories because you ate more fruits and veggies is alright!

Have a go at this – Here is our printable 1200 calorie diet plan in case you want to make your own 1200 calorie diet plan.

 

 

 

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