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The Ultimate Five Day 1200 Calorie Diet Plan

By Edited Nov 13, 2013 2 4

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The 5 Day 1200 Calorie Diet Plan

Losing weight in a easy and healthy way

Weight loss can often be frustrating because we're told conflicting messages about the best way to lose weight. However, time has shown us that the best way to lose weight is to watch our portion sizes and to eat mindfully. However, that doesn't mean starving yourself! One must eat healthy, but also enjoy their food and indulge in a reasonable manner. Studies have shown that starving oneself only leads to binge eating, resulting in weight gain and feelings of guilt afterward. Here is a breakdown of a 5 day 1200 calorie diet plan with ingredients and easy recipes to follow. Each day has 3 full meals, 1 snack and a dessert. The recipes are each for one serving. Many of the ingredients are similar in order to save time and costs. Also, these recipes contain a lot of vegetables and healthy meats such as chicken and fish in order to stay full. There is the occasional treat, such as the daily desserts, in order to stay commited to the diet plan and ensure long-term success. Happy eating!

Day 1

Breakfast

1 cup blueberries 

1 serving (100g) Astro fat free yogurt

1 mug of coffee, no sugar added

Total calories: 158

Lunch

Chicken spinach salad (see below for ingredients)

1 cup skinless chicken

1 cup cucumber

10 almonds 

2 cups raw spinach 

2 tablespoons Walden Farms calorie free dressing

Total calories: 331

Snack

1 apple 

Total calories: 81 calories

Dinner

1 cup brown rice 

Fish Stew (see recipe below) 

Ingredients:

1 cod fillet 

1 cup canned tomatoes 

2 tablespoons Hunt’s Tomato Paste 

1 tablespoon paprika

2 cloves garlic 

½ cup onion 

1 tablespoon extra-virgin olive oil 

Instructions:

  1. Slice the onion into wedges and finely chop the garlic cloves.
  2. In a pan, using olive oil, fry the onion and garlic until onions are translucent and garlic is a darker yellow.
  3. Add the canned tomatoes, paprika and tomato paste to the pan.
  4. Add the cod fillet and cook until fish is fully cooked.
  5. Salt and pepper to your liking.

Total calories: 513

Dessert

1 Hostess 100 Calorie Cupcake and Twinkie Bite

Total calories: 100

Total daily calories: 1,183

 

Day 2

Breakfast

1 cup of quick oatmeal prepared with ½ cup skim milk

1 mug of coffee, no sugar added

Total calories: 241

Lunch

Tuna Wrap (see ingredients below)

Ingredients:

1 can (165g) light tuna, canned in water 

1 cup raw spinach 

1 Tumaro’s tortilla wrap

1 tablespoon Kraft Fat Free Mayonnaise Dressing 

½ cup shredded carrots

½ cup sliced cucumbers

Total calories: 335

Snack

½ grapefruit

Total calories: 60

Dinner

Chicken Pasta (see recipe below)

Ingredients:

1 cup skinless chicken (make a few more batches and set aside for the upcoming days)

2 ounces whole wheat pasta

¼ cup bell pepper

¼ cup onion

¼ cup mushrooms

2 tablespoons parmesan cheese

1 tablespoon extra-virgin olive oil

Instructions:

  1. In a pan, using olive oil, sautee chicken until cooked thorough, then add vegetables into the pan.
  2. Boil pasta until al dente. Feel free to use a bit of pasta water to cook the chicken and vegetables if needed.
  3. Combine pasta with cooked chicken and vegetables in pan and stir together.
  4. Add parmesan cheese and salt and pepper for flavoring.

Total calories: 480

Dessert:

1 banana

Total calories: 105

Total Daily calories: 1,210

 

Day 3

Breakfast

1 large hard-boiled egg (cook an extra one for day 5's lunch)

½ grapefruit

1 mug coffee, no sugar added

Total calories: 145

Lunch

Chicken Sandwich (see ingredients below)

1 cup skinless chicken 

2 slices whole wheat bread

1 serving (21g) Laughing Cow original Swiss cheese 

2 tomato slices

Total calories: 412

Snack

10 almonds

1 banana

Total calories: 175

Dinner

1 cod Fillet

2 cup steamed broccoli and carrots

1 cup brown rice

2 tablespoons soy sauce

Total calories: 429

Dessert

1 cup Skinny Cow ice cream

Total calories: 150

Total Daily Calories: 1,166

 

Day 4

Breakfast

1 slice whole wheat bread

1 tablespoon Smucker’s Jam

1 mug coffee, no sugar added

Total calories: 129

Lunch

Chicken pasta salad (see recipe below)

Ingredients:

1 cup skinless chicken

2 ounces whole wheat rotini or penne pasta 

1 cup sliced celery

1 teaspoon Hellman’s Creamy Dijon mustard

1 tablespoon extra-virgin olive oil 

Instructions:

  1. Cook pasta until al dente, then pour pasta into a sieve and run cold water over pasta until cool.
  2. MixDijonmustard and olive oil in a small bowl with salt and pepper.
  3. In a large bowl, mix all ingredients together.

Total calories: 490 calories

Snack

1 medium sized orange

Total calories: 80 calories

Dinner

Salmon fillet with cheesy spinach and potatoes (see recipe below)

Ingredients:

1 serving (1/2 a fillet, or 3 ounces) of salmon

3 cups spinach

1 serving (21g) Laughing Cow original Swiss cheese 

1 medium sized (167g) potato  (boil another one for Day 5's lunch)

1/8 cup maple syrup

1 clove garlic, mined

Instructions:

1. Preheat oven to 400 degrees F (200 degree C).

2. Fill a pot with enough water to cover a potato and set to high heat.

2. In a small bowl, mix the maple syrup and garlic, and salt and pepper

3. Place salmon in a baking dish and spread maple syrup and garlic mixture over the salmon.

4. Place the potato into the pot of water when it is boiling and set to medium heat. Boil for 20 minutes.

5. Place the baking dish into the preheated oven and bake for 20 minutes or until easily faked with a fork.

6. When the salmon and potato are almost finished cooking, use a bit of the potato water to heat up a pan and sautee the spinach until slightly wilted, then throw in the Swiss cheese and mix.

Total calories: 493 calories

Dessert

2 squares dark chocolate

Total calories: 40

Total daily calories: 1,232

 

Day 5

Breakfast

1 banana 

1 serving (100g) Astro fat free yogurt 

1 mug of coffee, no sugar added 

Total calories: 180

Lunch

Potato salad (see below)

Ingredients:

1 medium sized (167g) potato 

1 hard boiled egg 

1 cup celery

1 teaspoon Hellman’s Creamy Dijon mustard 

Instructions:

1. Using leftover potato from day 4, chop the potato into cubes.

2. Cut egg into small cubes, or slice using an egg slicer.

3. Cut celery into thin slices.

4. Mix all ingredients together and add salt and pepper to taste.

Total calories: 232 calories

Snack

1 slice whole wheat bread 

½ teaspoon butter 

1 cup blueberries 

Total calories: 188

Dinner

Whole wheat salmon pasta (see recipe below)

Ingredients:

1 serving (1/2 a fillet, or 3 oz.) of salmon 

2 oz. whole wheat pasta

½ cup mushrooms, sliced

½ cup celery, chopped

2 tablespoons extra-virgin olive oil

2 tablespoons parmesan cheese

Instructions:

  1. In a pan, using olive oil, sautee salmon until cooked thorough (or use extra salmon from Day 4). In another pan, use a bit of olive oil and add vegetables into the pan.
  2. Boil pasta until al dente. Feel free to use a bit of pasta water to cook the chicken and vegetables if needed.
  3. Combine pasta with vegetables in pan and stir together, adding parmesan cheese, salt and pepper for flavoring.
  4. Serve pasta with salmon on top.
  5. Add parmesan cheese and salt and pepper for flavoring.

Total calories: 453 calories

Dessert

1 cup Skinny Cow ice cream

Total calories: 150

Total daily calories: 1,203

Summary

There you have your five-day diet plan. Feel free to mix and match meals if you don't feel like eating one thing. Your diet does not have to be a strict 1,200 daily diet. For example, you could choose to eat 1,150 one day and 1,300 calories the next and average your meals to roughly 1,200 calories. Also remember to drink lots of water to stay hydrated and to feel fuller. 

A diet is best combined with exercise, so if you exercise particularly hard, feel free to throw in another healthy snack such as a piece of fruit or nuts. Remember to stay healthy and happy!


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Comments

Apr 26, 2012 2:49pm
Ascentive
That sounds like a good plan! Sure worth trying it out!!


~Anja~
May 1, 2012 5:22pm
Anirag
Best diet plan.Thanks for your Article.Sure i am going to try it.
Sep 18, 2012 7:58am
darren-w-gray
A great diet plan, but I doubt I would survive following it for long on 1200 calories a day
Oct 3, 2012 5:47pm
Elizabeth31
I love that diet plan! I think I'm going to try it!
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