1200 Calorie Diet Plan, Sample Menus, Results, Weight Loss

By , March 13th, 2017 | Nutrition | 2 Comments

If you have made up your mind to shed a few pounds, you got to exercise sensibly and pack your diet with nutritious foods that lower the daily calorie intake. When aiming for weight loss, 1200 calorie a day is perhaps the lowest calorie level a woman could go. On the other hand, the figure varies around the 1500-1700 mark for men. Before going for a calorie-restricted diet plan, make sure that you consult your doctor first.

1200 Calorie Diet

1200 Calorie Diet Results

It is a known fact that the more metabolically active people are, the more fat they burn. According to a rough estimate by the Dietary Guidelines for Americans, an active adult burns about 2,200-2,400 calories a day. Therefore, by trimming his/her daily calorie intake, he/she creates a deficit of about 1,000 calories a day, which eventually helps you in losing 2-3 pounds a week. For a sedentary adult, the weight loss is only 1 pound per week.

1200 Calorie Diet Menus

Sample 1200 Calorie Diet Meal Plan

If you are speculating what to eat on a 1200 calorie diet, then this is what your daily food chart should look like. This sample menu is a low fat and low carb 1200 calorie diet offering about 19% kcals of protein. Make sure that you drink enough water.

1200 Calorie Diet Menu


  • Whole-wheat bread (1 medium slice)
  • Jelly (2 tsp, can be exchanged for 1/2 fruit)
  • Shredded wheat, breakfast cereal (1/2 cup, can be exchanged for 1 slice bread)
  • A cup of skim milk
  • Orange juice (3/4 cup, can be exchanged for 1 ½ fruit)
  • A cup of coffee or tea (unsweetened)


  • Fruit (apple, blueberries, or raspberries)
  • Walnuts (1/4 ounce)


  • One roast beef sandwich (2 medium slices whole-wheat bread, 2-ounce lean roast beef, 3 medium slices tomato, 1 lettuce leaf)
  • One medium-sized apple

1200 Calorie Diet for Men


  • Popcorn (2 ½ cups, can be exchanged for a slice of bread)


  • Salmon (2 ounces, can be exchanged for 2 lean chicken breasts) cooked with vegetable oil
  • Green beans, carrots, other vegetables (1/2 cup)
  • One small dinner roll

1200 Calorie Vegetarian Diet Plan for Weight Loss

It is an easy to follow low fat 1200 calorie vegan diet plan offering about 21% kcals of protein and 49% kcals of carbs.

1200 Calorie Diet Weight Loss


  • Whole wheat bread (2 slices)
  • Pumpkin seed butter or natural peanut butter (2 tbsp)
  • Half of banana


  • One small apple


  • Salad greens with additional veggies (2 cups, sliced red onion, bell peppers, tomatoes)
  • Shredded vegan cheese (1 ounce)
  • Black beans (1/2 cup)
  • Half of mango or any other fruit

1200 Calorie Diet for Woman


  • Frozen grapes, raspberries, or strawberries


  • Half cup brown rice stirred with 1 tsp sesame oil
  • Veggies (2 cups, onions, bell peppers, mushrooms, snap peas)
  • Tofu (6 ounces)

1200 Calorie Diabetic Diet Plan

It is a low fat, low protein meal plan offering 55% kcals of carbs.


  • Fortified oatmeal (4 ounces, can be exchanged for 1/2 cup ready-to-eat cereal, 1 ounce puffed wheat)
  • Skim milk (1/2 to 1 cup)


  • One raw apple, pear, kiwifruit, or carrot (can be exchanged for 1 mini egg bagel, non-fat yogurt, 2 ounces of cottage cheese, or 1 serving of fruit smoothie)


  • One chicken sandwich (can be exchanged for one tuna with pita bread, one turkey sandwich, spinach pasta cooked with olive oil, or cheese and fruit sandwich)
  • Raw carrot (6 ounces, can be exchanged for boiled mixed vegetables, or 1 cup boiled zucchini)

Healthy 1200 Calorie Diet


  • Seedless raisins (25 raisins, can be exchanged for 1/2 cup raw broccoli, 4 ounces of raw carrot, or 1 medium-sized apple)
  • Dry roasted peanut (1 ounce, without salt)


  • Brown rice cooked with vegetables and meat (1 serving, can be exchanged for 1 cup spaghetti pasta)
  • Broccoli (1 serving, can be exchanged for 4 ounces boiled mixed vegetables, 1/2 cup boiled kale, 1 cup boiled turnip greens, or 1/2 cup boiled asparagus)


  • Yogurt (8 ounces, other healthy options include 1 raw cantaloupe, 1/2 ounce dried mixed fruit, 1 cup watermelon, or 1 medium-sized banana)

1200 Calorie Diet Plan

1200 Calorie Indian Diet Plan

It is a wholesome diet with enough protein, carbs, and essential fats, giving your body the daily nutritional boost. Keep portions small and avoid heavy snacking before lunch and dinner since it could kill your appetite.


  • Yogurt (7-8 ounce)
  • Oats (1/2 cup, other healthy options are 1 multigrain bread, or 1 ½ whole wheat roti)
  • One egg white (can be exchanged for a bowl of sprouts, or 1 slice fresh cheese)


  • One medium-sized fruit like pear, apple, or banana


  • One or two chapattis (other healthy options are 1/2 cup brown rice or quinoa)
  • Rajma or red kidney beans (1 bowl, other healthy options are whole dals, chana, or fresh cheese)
  • Leafy green veggies (150g)
  • Fish or chicken (120g)
  • Yogurt (100g)

1200 Calorie Vegan Diet


  • Dhokla (20g)


  • A bowl of fresh vegetable soup
  • Whole wheat chapattis (can be exchanged for brown rice, quinoa, or whole grain pasta)
  • Chicken, fish, or mutton (150g)
  • Seasonal vegetables (100g)
  • Yogurt (100g, other healthy options are skim milk, or raita)

1200 Calorie Low Carb Diet

Hi. My name is James Gold. I'm a Fitness trainer. My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

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