1200 calories per day is about the lowest a woman should go when aiming for fat loss. For men this figure is around the 1500-1700 calorie mark.
To ensure appropriate calorie levels, please check the Calorie needs calculator.
These meal plans are intended for gradual, and healthy, weight-loss in the context of pleasurable eating as an important part of an enjoyable lifestyle.
A vegetarian 1200 calorie meal plan is also included below for dieters that don’t eat animal products.
Meal Plan 1
TOTAL CALORIES ~1209
Breakfast
- Fruit smoothie – blend:
- 1 cup nonfat/low fat milk (90)
- 1/4 cup blueberries (21)
- 1/4 cup strawberries (12)
- 1/2 cup orange juice (56)
- 1/2 cup ice (0)
- Protein powder 1/2 scoop (50)
- 1/2 English muffin with 1 tablespoon apple butter (156)
Morning Snack
- 20 shelled pistachio kernels (88)
Lunch
- Avocado wrap:
- 1/4 avocado, sliced (80)
- 1 whole wheat low fat tortilla (130)
- 1 medium size tomato, sliced (22)
- 1 cup lettuce alfalfa sprouts (7)
- 1 slice (1 oz.) low fat cheddar cheese (48)
- 6 oz. V-8 or tomato juice (low sodium) (36)
Afternoon Snack
- Celery filled with cottage cheese:
- 3 or 4 stalks celery (4)
- 1/2 cup (4.4 oz) nonfat/low fat cottage cheese (80)
- 1/4 cup salsa to season (17)
Dinner
- Burger (turkey):
- 3 oz. ground lean patty (seasoned with salt, pepper minced garlic, cooked on nonstick skillet or grill. (128)
- 1 whole-wheat burger bun (120)
- 1 cup lettuce tomatoes garnish (with pickles, ketchup mustard to taste) (20)
Meal Plan 2
TOTAL CALORIES ~1209
Breakfast
- Oatmeal with cinnamon
- 1/2 cup cooked oatmeal with 1/2 cup nonfat/low fat milk (120)
- 1/2 Cup sliced strawberries (24)
- 2 tablespoons walnuts chopped (96)
- Coffee or tea with 1/2 cup nonfat/low fat milk (45)
Morning Snack
- 1/2 cup nonfat/low fat plain yogurt with 2 tsp. 100% fruit spread (102)
Lunch
- Hummus vegetable pita sandwich
- 1/2 piece whole-wheat pita bread (80)
- 1/4 cup hummus (46)
- 1 cup lettuce, tomato, sprouts (add red peppers, lemon juice, salt/pepper to taste) (20)
- 3/4 oz. Feta cheese (56)
- Handful (1 oz.) Mixed Nuts (Almonds, Walnuts, Brazil nuts)(168)
- 1 Medium Fruit (Apple, Peach, Plum, Pear, etc) (59)
Afternoon Snack
- 1 medium orange (62)
Dinner
- Broiled chicken with rice green beans
- 3 oz. broiled chicken breast (spray with olive oil, season with minced garlic, rosemary, salt pepper, remove skin before eating) (162)
- 1 cup green string beans (boiled in slightly salted water 3 minutes, drained, drizzled with 1 tsp. olive oil, seasoned with salt pepper) (61)
- 1/2 cup brown rice (108)
Meal Plan 3
TOTAL CALORIES ~1197
Breakfast
- 1 large egg poached or boiled (78)
- 1 slice whole-wheat toast with 1 tablespoon apple butter (129)
- Coffee or tea (0)
Morning Snack
- 1 almond nut, 1 tangerine (48)
Lunch
- Greek salad with chicken
- 2 cups Romaine (16)
- 1 oz. Red Onion (9)
- 1 tablespoon olive oil and balsamic vinaigrette (30)
- 1 oz. cubed, broiled chicken (47)
- 3/4 oz. Feta cheese (56)
- 1 whole piece whole-wheat pita bread (160)
- 5 Kalamata olives (optional) (45)
Afternoon Snack
- 1 cup nonfat/low fat plain yogurt (144)
- 1/2 cup blueberries (fresh or frozen) (42)
Dinner
- Black bean burritos (1 cup filling) (210)
- 1 whole-wheat tortilla (130)
- Served with 1 tablespoon fat free sour cream and 1/4 cup fresh salsa (17)
- 6 oz. V-8 juice (low sodium) (36)
Vegetarian 1200 Calorie Meal Plan
TOTAL CALORIES ~1205
Breakfast
- 1/3 cup steal cut oats (dry) cooked with 1 1/2 cups water. (200)
- 1 tablespoon brown sugar (33)
- 1/2 cup frozen blueberries (40)
- 1 teaspoon ground cinnamon (6)
Lunch
Chick Pea Salad
- 3 cups salad mix (24)
- 1/2 a cucumber sliced (22)
- 6 cherry tomatoes (18)
- 1/2 cup canned chick peas (105)
- 3 mini sweet peppers sliced (12)
- 7 walnut halves (93)
- 2 tablespoon lite honey mustard vinaigrette dressing (40)
Snack
- 1 medium apple (93)
- 1 tablespoon natural peanut butter (105)
Dinner
Vegetable Kabobs
- 10 button mushrooms (20)
- 10 cherry tomatoes (30)
- 1/2 red onion quartered (24)
- 10 Mini sweet peppers (40)
- 1/2 an eggplant quartered (44)
- 2 teaspoons olive oil (80)
- 1/4 cup balsamic vinegar (40)
- Salt and pepper
With Lemon Garlic Couscous
- 3/4 cup cooked couscous (132)
- 1 tablespoon lemon juice (4)
- 1/2 teaspoon garlic salt.
Ensure you drink plenty of water which is 8-10 glasses a day.
- Finer, N. (2001). Low-Calorie Diets and Sustained Weight Loss. Obesity Research, 9(S11), 290S-294S. Link
- Seim, H. C., Holtmeier, K. B. (1992). Effects of a six-week, low-fat diet on serum cholesterol, body weight, and body measurements. Family practice research journal, 12(4), 411-419. Link
- Graffagnino, C. L., Falko, J. M., Londe, M., Schaumburg, J., Hyek, M. F., Shaffer, L. E., … Caulin-Glaser, T. (2006). Effect of a Community-Based Weight Management Program on Weight Loss and Cardiovascular Disease Risk Factors. Obesity, 14(2), 280-288.Link
