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 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 🙂

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Recommended reading:

• Endomorph Diet  – Weight Loss by Body Type

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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

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Recommended reading:

• 7 Essential Oils to Lose Belly Fat & Health Benefits
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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.

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Recommended reading:

• 8 Diet Mistakes You Are Probably Making Everyday
• Fix Your Gut & Your Weight | Kombucha Weight Loss Benefits

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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.

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Recommended reading:

• Metabolic Confusion | How to Trick Your Metabolism Into Burning Fat
• BCAA for Weight Loss| Top 10 BCAA Right Now & Buyers Guide

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