This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.
7- Day 1200 calorie diet plan for weight loss is simple and easy to follow.
Put together with all-natural ingredients, our 7 days 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 into 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. Especially 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 🙂
Recommended reading:
Day 1
Breakfast: (341 calories)
Porridge: Mix one cup of oats (81 g), 1 cup of skimmed milk (245 g), 1 crushed walnut and 1 tbs of chia seeds. Cook for 5 minutes steering as needed.
Snack: (95 calories)
1 Medium apple
Lunch: (152 calories)
Oven-baked chicken breast and veggies
Spinach, 1 cup
Chicken Breast Oven Baked, (2 slices, 42 g)
Oven-Baked – Sweet Potato,(100g)
1 Tomato Medium (123 g)
Afternoon Snack: (124 calories)
Greek Yogurt (Natural), (100g)
Grapes – Raw, 1 cup (92g)
Dinner: (473 calories)
Rice with meat and veggies
1 cup of Brown Rice Cooked (195 g)
Meat – Lean Beef, (100g)
1 Medium – Cucumber Peeled/ Sliced,(201 g)
Steamed Veggies (medium carrot+100 g broccoli +100g green beans)
Total calories: 1,185
Check out our Cucumber Diet for some super-healthy recipe options.
Day 2
Breakfast: (205 calories)
Scrambled Eggs on Toast:
Mix 2 eggs beaten with a pinch of salt and a splash of skimmed milk, then cook it. Served with a slice of white toast bread.
Snack: (150 calories)
28 grams of almonds
Lunch: (335.5 calories)
Pan-fried fish, potato and sauteed vegetables
Sauteed Mushrooms, (100g)
Sauteed Kale, 0.5 cup
Pan-fried Fish, (100g)
Potatoes Boiled, (100g)
Snack: (62 calories)
1 medium orange
Dinner: (332 calories)
Vegetarian Lentil Soup. Check out the recipe here.
Total calories: 1,085
Day 3
Breakfast: (347 calories)
(100g) Avocado with 1 slice of smoked salmon(100g) and 4 water crackers(15g)
Snack: (90 calories)
1 small Banana
Lunch: (343 calories)
Grilled veggies and chicken with brown rice
Eggplant – Grilled, 3 slices (100g)
Zucchini – Grilled In Oven, 1 cup (100g)
Chicken Breast – Oven Baked, 1.76oz (2 slices, 42 g)
Rice, brown, medium-grain, cooked, 0.5 cup
Snack: (37 calories)
Greek Yogurt (Natural), 1.94oz
Dinner: (383 calories)
Wild salmon veggie bowl
Check out recipe here.
Total calories: 1,200
Got no time to cook? Check out some healthy juice recipes to change things up a bit.
Day 4
Breakfast: (265 calories)
Yogurt with fruit
Chia seeds, (28g)
Greek Yogurt (Natural), 3.88oz
Blueberries, 1 cup
Muesli, 0.2 scoop (sprinkle)
Snack: (52 calories)
Hummus with carrot sticks
Hummus (15 g)
1 Medium carrot
Lunch: (386 calories)
Chicken Avocado BLT Wrap
Check out the recipe here.
Snack: (69 calories)
100 grams of grapes
Dinner: (393 calories)
Oven-baked beef with quinoa and vegetables.
Quinoa, Cooked – 1 Cup
Homemade – Steamed Veggies, 1 cup
Meat – Lean Beef, (100 g)
Total calories: 1,165
Recommended reading:
- 7 Essential Oils to Lose Belly Fat & Health Benefits
- 10 Ultimate Core Power Exercises – No Equipment Required
Day 5
Breakfast: (220 calories)
Porridge with fresh blueberries
Blueberries, 0.5 cup
Chia seeds, 1 tsp
Oats – Cooked, 1 cup
Skimmed Milk, 1 cup
Snack: (101 calories)
Medium Pear
Lunch: 230 calories
Tuna Salad – mix all ingredients in a bowl
Cucumber, 1 medium
Tomato, 1 Medium
Boiled Egg- medium
Tuna Springwater, 100 g
Spinach, 1 cup
Purple Onion – 1 small
Snack:(95 calories)
One medium apple
Dinner: (390 calories)
Vegetarian Lentil Soup. Check out the recipe here.
Wholemeal bread 1 slice
Total calories:1,036
Are you a smoothie person? Check out some delicious meal replacement smoothies for weight loss.
Day 6
Breakfast:(114 calories)
Blueberries, 0.5 cup
Cottage Cheese, 100 g
Snack: (166 calories)
28 grams of Almonds
Lunch: (152 calories)
Oven-baked chicken breast and veggies
Spinach, 1 cup
Chicken Breast – Oven Baked, (2 slices, 42 g)
Zucchini – Grilled In Oven, 1 cup
Oven-Baked – Sweet Potato, (100g)
Snack: (51 calories)
Lebanese medium cucumber (sticks)
Hummus (dip) one tablespoon (15g)
Dinner: (400 calories)
Oven-baked beef with quinoa and steamed vegetables
Meat – Lean Beef, 100 g
Quinoa, Cooked – 1 Cup
Steamed – Broccoli, Cauliflower, Carrots, 1.5 cups
Total calories: 883
Day 7
Breakfast: (265 calories)
Yogurt with fruit
Chia seeds, 28 g
Greek Yogurt (Natural), 388oz
Blueberries, 1 cup
Muesli, 0.2 scoop (sprinkle)
Snack: (62 calories)
1 medium orange
Lunch: (386 calories)
Chicken Avocado BLT Wrap
Check out the recipe here.
Snack: (32 calories)
100 grams of strawberries
Dinner: (230 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
Purple Onion – one small
Total calories: 975
Have you heard of negative calorie foods? Learn how they can help you lose weight.
Meal Prep Tips:
- 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.
- To add a nice fresh flavor to fish dishes and salads, sprinkle fresh parsley and coriander.
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 sheet of baking paper to avoid vegetables sticking to the baking tray. Most meats and vegetables in this 1200 diet are oven cooked in 15 min at 200 C (392F).
- Steaming vegetables: Cooking time differs for each vegetable. To make sure you are not missing out on its nutrients try to stick with cooking times.
- One tip I use a lot when steaming different vegetables together such as carrots (hard) and broccoli (soft): You could lay the carrot pieces at the bottom of the steaming tray and broccoli at the top, so that the carrots can cook faster and the broccoli slower. You can drink the vegetable water once it cools down or uses it later in soups/rice.
Recommended reading:
- 8 Diet Mistakes You Are Probably Making Everyday
- Fix Your Gut & Your Weight | Kombucha Weight Loss Benefits
1200 Calorie Diet Warnings:
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 limits.
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.
Remember, 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 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.
Recommended reading:
- Metabolic Confusion | How to Trick Your Metabolism Into Burning Fat
- BCAA for Weight Loss| Top 10 BCAA Right Now & Buyers Guide
This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.
I have been doing keto for months now and the results are fantastic! This is the best diet I have ever tried.
Can you supply a printable diet to follow (not blank)? I have a hard time sticking with a diet plan unless it’s printed out for me to follow. I just get overwhelmed
Hi Barbara, we can certainly email it to you 🙂
I need help I am at 6.1 HA1c I need to lose weight and maintain a healthy diet thank you.
Can you please email me the diet as well. I see you did a diet plan for ectomorph do you have one for metamorph?
please email me a copy of this diet