1200 Calorie Diet Menu

Both overeating or starving can be harmful and have adverse effects on the body. Usually, people who diet starve the body of those much-needed calories. This in turn makes the body slow down the overall use of calories. And then there is no weight loss. So the process of dieting itself is negated. Hence, most dietitians and nutritionists recommend a diet plan that includes 1200 calories. This is simply called a 1200 calorie a day diet menu plan.

It has to be remembered that the number of calories that different individuals need to consume daily differs depending on various criteria like age, sex, metabolic rate, exercise routine, medical condition, etc. The standard calculation regarding a menu for a 1200 calorie diet plan is 180 protein calories (15%), 660 carbohydrate calories (55%), and 360 fat calories (30%). These calculations are the average base for devising a menu for a 1200 calorie diet plan.

Now, even though 1200 calories a day seems to be a lot, as we eat, the calories tend to add up very fast. Eventually, we always end up consuming food that amounts to much more than 1200 calories in a day. On the flip side, those that get into strict diet regimes, tend to consume much less than 1200 calories in a day, which is not a good idea too. Therefore, let us have a look at some sample menus for a 1200 calorie diet, so that we all have a clearer idea of how much to eat.

1200 Calorie Diet Menu Plans

Sample #1

Breakfast:

• ½ banana
• 1 whole wheat English muffin
• 1 tbsp peanut butter

Morning Snack:

• 1 apple
• 15 - 20 almonds

Lunch:

• 1 tbsp mustard
• 1 oz. cheese
• 2 slices low-calorie whole wheat bread
• 2 oz. low-sodium turkey breast
• lettuce
• 1 orange

Afternoon Snack:

• 8 oz. low-fat yogurt

Evening Snack:

• 1 cup 1% milk
• 2 low-fat fig cookies

Dinner:

• 1 cup cooked vegetable of choice
• 3 oz. grilled, baked, or broiled chicken breast (skinless)
• ⅔ cup brown rice

Sample #2

TIME	MEALS	ITEMS	CALORIES
6:00 am to 8:00 am	Breakfast	Fruit juice - unsweetened	60
		1 small bowl cereal with skimmed milk	200
12:00 pm to 1:00 pm	Lunch	1 orange	23
		1 banana	107
2:00 pm to 4:00 pm	Mid-afternoon Snack	1 small bowl non-fat yogurt	50
		1 fruit	40
6:00 pm to 8:00 pm	Dinner	Fried rice and vegetable curry	700
		Total Calorie Intake for the Day	1180

Sample #3

TIME	MEALS	ITEMS	CALORIES
6:00 am to 8:00 am	Breakfast	Melon - 1 large slice	47
		2 slices toast w/ butter & 1 hard-boiled egg	290
12:00 pm to 1:00 pm	Lunch	100 g cottage cheese	80
		Baked potatoes & 100 g baked beans	300
2:00 pm to 4:00 pm	Mid-afternoon Snack	Muesli meal replacement bar	200
		1 fruit	40
6:00 pm to 8:00 pm	Dinner	Pasta salad prepared with a little olive oil, little sauce to flavor	250
		Total Calorie Intake for the Day	1207

Sample #4

TIME	MEALS	ITEMS	CALORIES
6:00 am to 8:00 am	Breakfast	2 grilled bacon	200
		2 slices toast with some butter/jam	220
12:00 pm to 1:00 pm	Lunch	100 g tinned tomatoes w/1 slice bread and butter	132
		1 fruit	40
2:00 pm to 4:00 pm	Mid-afternoon Snack	1 pack of low-fat fries	110
		2 fruits	80
6:00 pm to 8:00 pm	Dinner	Chicken chow mein (300 g) & some vegetables	350
		Total Calorie Intake for the Day	1132

Sample #5

TIME	MEALS	ITEMS	CALORIES
6:00 am to 8:00 am	Breakfast	1 small bowl cereal with skimmed milk	200
		Unsweetened fruit juice	60
12:00 pm to 1:00 pm	Lunch	Some fresh vegetables	150
		Cod bake frozen meal	320
2:00 pm to 4:00 pm	Mid-afternoon Snack	Low fat yogurt	60
		1 fruit	40
6:00 pm to 8:00 pm	Dinner	Caribbean rice & peas	430
		Total Calorie Intake for the Day	1260

Sample #6

TIME	MEALS	ITEMS	CALORIES
6:00 am to 8:00 am	Breakfast	1 small bowl Muesli with skimmed milk	350
		Unsweetened fruit juice	60
12:00 pm to 1:00 pm	Lunch	French bread pizza (150 g)	300
		1 large portion of mixed salad	80
2:00 pm to 4:00 pm	Mid-afternoon Snack	1 fruit	40
		200 g mixed vegetables	100
6:00 pm to 8:00 pm	Dinner	Baked potatoes & 100 g baked beans	300
		Total Calorie Intake for the Day	1230

A healthy diet plan is what you need at all times. Many people claim to know various diet plans that work fast. But I am sure these free 1200 calorie diet menus will help you just the way you need. The perfect way to lose weight is to actually burn more calories daily than you actually intake. A diet menu is just the thing that you require to follow to achieve this goal. It is a sure way to get the job done. Drink at least 3.5 to 4 liters of water a day. Also, some form of exercise is necessary to keep that weight down and remain healthy. A walk for around 15 minutes a day at least will be ideal. A last word of caution is that individuals with any health issues, and pregnant women too, should first consult their doctors before going in for any diet plan.