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Eating Less Calories To Lose Weight: Sample 1200 Calorie Diet Plan

By Edited Oct 1, 2015 0 0

Best Weight Loss Program-Sample 1200 Calorie Diet Menu

So you have decided to lose weight and have decided to go with a 1200 calorie diet menu as a part of your best weight loss program? This is a good step in the right direction. Putting together a menu will allow you to stay focused on your goal and help you lose the weight you intend to lose without feeling tired and hungry.  The best part about designing your own 1200 calorie diet menu is that you can change it and customize it to fit you, your energy level and your eating schedule. Before you decide on the best 1200 calorie diet menu, it is always best to talk with a Nutritionist or your doctor especially if you have a health condition just to make sure it is appropriate for you and that you have covered all of the nutritional bases.

Many people like to add diet pills to their best weight loss program.  Certain Diet pills have been associated with side effects such as tremors, dizziness, insomnia, restlessness, headaches, hyperactivity, dry mouth, upset stomach.  People who are allergic to pills should refrain from taking weight loss pills. Although there are Natural Diet Pills to lessen the chances of these types of adverse reactions, the safest way of losing weight is to stick on to a constant diet menu plan which would limit your calorie intake. 

Women who has a desire to reduce their weight will really see very good results if they follow 1200 Calorie diet plan and do some sort of physical exercise. You can have a 300-calorie breakfast; 400-calorie lunch, 400-calorie dinner, and 100 calorie snacks to make your diet as 1200 calories for a day. Here is a sample 1200 calorie diet plan, this plan is only to show you how to come up with your own plan.  You can make your own meals or you can have your meals delivered is you are very busy and can't cook your meals at home. 

 According to The Centers For Disease Control and Prevention, you can "Eat More and Weight Less", simply by choosing foods with greater nutrition density.

There for instead of having a cream-based soup like mushroom bisque that has 400 calories for 1 cup.

Cream-based soup (mushroom bisque)
photo credit: Centers for Disease Control and Prevention

You would have a broth-based soup like a broth-based minestrone soup for 112 calories for 1 cup of this hearty meal.

Broth-based minestrone soup
photo credit: Centers for Disease Control and Prevention

 

You could have 3 bowls of this hearty minestrone soup and still intake less calories than the cream-based soup above.

When putting together you 1200 calorie menu, this guide from the Centers For Disease Control comes in very handy. The PDF version is more complete.

 

Sample 1200 Calorie Diet Menu For Your Best Weight Loss Plan

A good trick to slim down fast is to eat an apple before each of your major meal as explained in the 3 Apple A Day Diet for Fat Loss

Hot Cakes (Pancakes) Diet Protein Breakfast by Focus28 Diet

Breakfast 300-Calorie:

It’s always good to finish your breakfast between 6 to 8am. 

Choice 1:

  • Shredded Cereal with 1% fat milk
  • 1 Cup fresh grapes
  • Frequently choose cereals as one of the breakfast items as they are high in fiber and low in fat. Fruits give energy and keep you healthy and fit. You can choose to have a cup of your favorite fruit.

Choice 2:

  • Whole wheat bread 1 slice; 1 egg whipped with salt and pepper; 4Oz any unsweetened fruit juice; 1 cup Fresh melon cubes; 1 Peach raw
  • For some people, it is hard to sacrifice a traditional breakfast. If you are one among them, you can choose this breakfast menu. It includes whole wheat bread and egg. Egg is rich is protein and Whole wheat is rich in fiber. You can finish your breakfast with 4 Oz of fruit juice and melon cubes.

 

Lunch 400- Calories

Mixed Salad as a part of a healthy lunch

Choice 1:

  • 3 Oz cooked chicken, meat only with pepper and salt; 1 Cup Spinach Salad; 1 Cup Soup, pea, green, canned, prepared with equal volume water; 12 fl Oz Carbonated beverage, low calorie, other than cola or pepper,  without caffeine
  • Chicken has high protein level and everyone likes its taste. We can say Spinach as a gift for obese people. It fills your stomach as it is rich in fiber. Spinach has high nutritional value and it is an excellent source of vitamin K, vitamin A, Manganese, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. Carbonated beverage other than cola or pepper, without caffeine does not add any calorie.

Need Some ideas For Fat Burning Soups?

 

Choice 2:

  • Macaroni and cheese (1 cup) – When preparing Macaroni, use 2 cups of non-fat milk; 8 ounces of light cream cheese; use 2 tablespoons of Soft trans-fat free margarine; You can use one cup diced tomatoes and two cups of spinach.
  • 1 Cup cooked Carrots
  • ½ cup Fruit Flavored drink containing less than 3% fruit juice with high Vitamin C
  • You do not need to punish your taste buds being on strict diet. Instead, you can still treat your taste buds by lowering the calories on your diet. Please follow the above preparation method in preparing Macaroni. Carrots are good for health and flavored drink will be a very good refresher.

 

Dinner – 400 Calories

Cheese Steak Macaroni Diet Protein Dinner/Lunch by Focus28 Diet

Choice 1:

  • 1 cup Noodles, egg, spinach, cooked, enriched; 3 oz Fish, swordfish, cooked, dry heat; 1 Cup Tomato juice, canned, with salt added.
  • You really love to have noodles with egg and spinach combination. Egg is rich source of protein and vitamins. The density of nutrients is high in Fish. Everyone likes to have sword fish for its rich, meaty texture.

Choice 2:

  • 1 Roll, dinner, plain; 1 Cup Vegetables, mixed,  drained solids; 1 Cup Soup, cream of chicken, canned, prepared with equal volume water;  1 Potato, boiled, cooked without skin, flesh, without salt.
  • Dinner roll with a cup of soup will be a fulfilling dinner for you.

Daytime Snacks: - 100 Calories.

Choice 1: 10 pieces Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies; 1 Sandwich Crackers with cheese filling; 1 Cup popcorn air-popped.

You can have candies then and there up to 10 pieces when you have desire to eat. Pop corn will be everyone’s favorite snack and does not add up more calories.

Choice 2: 1 Cup Beans, snap, yellow, canned, regular pack, drained solids; 1 fun size Candies, NESTLE, BUTTERFINGER Bar; 10 Nuts, pistachio nuts, dry roasted, with salt added.

Beans and nuts will always be a healthy choice.

 

Best Books On Putting Together A 1200-Calorie Menu Together

500 400-Calorie Recipes: Delicious and Satisfying Meals That Keep You to a Balanced 1200-Calorie Diet So You Can Lose Weight without Starving Yourself
The 1200-Calorie-a-Day Menu Cookbook : Quick and Easy Recipes for Delicious Low-fat Breakfasts, Lunches, Dinners, and Desserts
Betty Crocker The 300 Calorie Cookbook: 300 tasty meals for eating healthy every day
Hungry Girl 300 Under 300: 300 Breakfast, Lunch & Dinner Dishes Under 300 Calories

MENU

Choice 1

CALORIES

Choice 2

CALORIES

Breakfast

Shredded Cereal with 1% fat milk

 

3/4 Cup fresh grapes

 

 

 

 

 

 

 

Total Calories

250

 

 

50

 

 

 

 

 

 

 

300

Whole wheat bread 1 slice

 

1 egg whipped with salt and pepper

 

 4Oz any unsweetened fruit juice

 

1 cup Fresh melon cubes.

1 Peach raw

 

Total Calories

69

 

 

70

 

60

 

 

60

38

 

297

Lunch

 

3 Oz cooked chicken, meat only with pepper and salt.

 

 

1 Cup Spinach Salad

 

1 Cup Soup, pea, green, canned, prepared with equal volume water

 

 

12 fl Oz Carbonated beverage, low calorie, other than cola or pepper, 

without caffeine

Total Calories

 

 

 

 

201

 

50

 

 

 

153

 

 

 

 

 

 

0

404

Macroni and cheese (* check the preparation method)

 

1 Cup cooked Carrots

 

½ cup Fruit Flavored drink containing less than 3% fruit juice with high Vitamin C

 

 

 

 

 

 

 

 

Total Calories

 

 

317

 

  50

 

 

 

 

32

 

 

 

 

 

 

 

 

 

399

Dinner

1 cup Noodles, egg, spinach, cooked, enriched

 

3 oz Fish, swordfish, cooked, dry heat

 

1 Cup Tomato juice, canned, with salt added

 

 

 

 

Total Calories

 

 

211

 

 

146

 

 

  41

 

 

 

 

398

1 Roll, dinner, plain

 

1 Cup Vegetables, mixed,  drained solids

 

1 Cup Soup, cream of chicken, canned, prepared with equal volume

Water

 

1 Potato, boiled, cooked without skin, flesh, without salt

Total Calories

87

 

 

80

 

 

 

 

117

 

 

 

116

400

Snacks

10 pieces Candies, MARS SNACKFOOD US, M&M's Milk Chocolate

Candies

 

1 Sandwich Crackers with cheese filling

 

1 Cup popcorn air-popped

 

Total Calories

 

 

 

 

33

 

 

35

 

 

31

 

99

1 Cup Beans, snap, yellow, canned, regular pack, drained solids

 

1 fun size Candies, NESTLE, BUTTERFINGER Bar

 

10 Nuts, pistachio nuts, dry roasted, with salt added

 

Total Calories

 

 

27

 

 

32

 

 

 

45

 

104

 

Total:

1201

Total:

1200

Resources To Help You Lose Weight

 

Exercise Resources To Help You Lose Weight

Although you can lose weight with calorie-restriction alone, most weight loss experts suggest you do at least 30 minutes of moderate exercise each day.  One of the best exercises that almost everyone can do is walking.  Talk to your doctor about what exercise may be a good addition to your best weight loss program. Some useful resources are:

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