1200 Calorie Diet Plan

I created this plan to help you lose weight while still having a balanced and healthy diet. Achieving nutritional balance when eating only 1200 calories a day can be difficult. I also planned the diet to allow for a significant amount of fiber to help you feel satisfied. If you eat lots of high fiber, low calorie foods, such as many fruits and vegetables that also have a high water content, you will find that you can eat a greater volume of food. Eating a greater amount (volume) of food seems to be more satisfying for most people than eating a smaller amount of energy dense (high calorie) foods.

Do keep track of your calories. This plan is just a guideline. The actual calories in each of the food choices can vary considerably. I recommend and use My Food Diary. You can read my review here.

I’ve included links to the most recent 1200 calorie diet sample menus that I’ve posted, at the end of the page. For more information on determining whether or not a 1200 calorie diet is appropriate for you, read my article on getting started with a 1200 calorie diet.

Please Note: This diet is a guideline for education only. You are responsible for checking with your family physician when going on a low calorie diet. Also, this plan was not designed for diabetics. It may or may not be appropriate for diabetes.

1200 Calorie Diet Plan for Women

Servings/day

Fruit (2-3 svgs) Choose from:

4 oz. juice (1/2 cup)

1/2 cup sliced/chopped cooked or raw fruit
(fresh, frozen, or canned.)

1 whole medium piece of fruit

1/4 cup dried fruit

Vegetables (2-3 svgs) Choose from:

4-6 oz. juice (1/2 - 3/4 cup)

1/2 cup fresh non-leafy vegetables

1/2 cup cooked vegetables

1 cup fresh leafy greens

NOTE: Choose at least 5 total fruit and vegetable servings a day for a healthier diet. Have no more than 1 serving of fruit or vegetable juice per day

Whole grain breads and cereals (preferred) (3-4 svgs) Choose from:

1/2 cup high fiber dry cereal (about 80-100 calories with
4+ grams of fiber)

1 slice high fiber bread with at least 2 grams of fiber

about 1/2 cup whole grain crackers (less than 100 calories with 2+ grams fiber)

1/2 cup cooked whole grain (brown rice, pasta, cereal)

1 SMALL whole grain muffin (about 150-160 calories providing 1/2 svg whole grain plus 1/2 serving fat)

Refined grain breads and cereals such as white bread (Try to avoid on a 1200 calorie diet. Eat only when whole grain choices are not available.)

Lean meat, fish, poultry, eggs, or beans (1-2 svgs)
Choose from:

2 oz. lean meat, fish, or poultry

1/2 cup cooked dried beans (legumes)

1 egg

1 Tbsp. peanut butter or other nut butter