1200 Calorie Whole Food Meal Plans

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