Free 1200 Calorie Diet Plan
Simple 1200 Calorie Diet Meal Plan (PDF)
The simple 1200 calorie diet plan is a diet plan geared towards predictable weight loss goals.
On the 1200 calorie diet plan, weight loss of 1 pound per week is easily attainable, depending on your current weight and the amount of weight you want to lose. This plan is not intended for everyone, however.
The plan is primarily recommended for women who are considered "small framed."
1200 calorie meal plan is on the low end of recommended diet ranges for women, so this diet is not suitable for men or women with an average or larger-than-average frame.
In addition, the 1200 calorie meal plan is best suited for women over 50.
As we get older, it gets more difficult to lose weight, and this diet plan help promote weight lose during a time when it is difficult to do so.
Select a Printable 1200 Calorie Diet Plan Below (PDF)
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What is the Simple 1200 Calorie Diet Plan?
The 1200 calorie meal plan is a weight loss diet planning that allows most followers to lose at least 1 pound per week. This diet plan works by minimizing the calorie intake of the follower.
The average woman requires 1500 calories daily for weight loss, and 2000 for normal weight maintenance.
This diet however strictly places you on a calorie count of 1200 daily, it doesn't have very strict limitations as to what you eat, but the calorie count must be followed closely.
1200 calorie diet plan – 1200 Calorie Meal Plan
How it works
The 1,200 calorie diet plan works by reducing the required calories the body requires daily. The goal of this reduction is to make the metabolic processes in the body seek another source of energy to make up for the reduction in calorie count.
Studies show that the next source of energy to use up to cover for the reduction is the fat in the body, therefore by burning this fat, weight loss is achieved conveniently.
However, it is important to note that the progress and success of this diet plan is largely dependent on your current weight, your age, medical history, and other factors that requires that you have a discussion with your doctor about before starting this diet plan.
Talking to a doctor before following this diet plan is indispensable, because the human requirements are unique to their body system (what works for me may harm you).
Following the Simple 1200 Diet Plan
The 1200 diet plan doesn't have phases or stages. It an easy to understand diet plan. Following this diet plan means your total calorie count must be within and not more than 1200 calorie per day.
You can get help from apps to make the calorie counting easier such as: Myfitnesspal, Loseit, Cron-o-meter, Fatsecret, Sparkpeople, and more.
This diet plan accounts more for weight loss than weight maintenance, it is therefore important that you have a weight goal, and ensure you do not loose body mass alongside body weight.
When you have reached your desired weight goal you can increase your calorie intake if you want but continue to eat healthy meals to maintain your weight.
You May Need A Stricter Discipline Than Usual When Following Simple 1200 Calorie Meal Plan
It is fair to inform you that as a follower of this diet, more discipline than you can imagine is required especially if you are used to a high caloric intake.
This is because your body may be subjected to hunger while you take this switch. This is another reason why you should talk to a doctor before starting this diet.
To tackle the hunger that accompany following this diet it is important to eat food that are healthy and will fill you for a longer period of time.
Sustain your appetite by consuming healthy and filling foods moderately. Examples of good foods to choose include watermelon, salad, grapefruit, vegetables, fruit with high water content and more.
Keep Your Nutrition Intake In-Check
The diet allows for snacks in your meal plan, and it also allows you to eat six times a day with snacks in between the three meals.
It will also enable you to take less rigorous exercise to facilitate your weight loss goal. Rigorous exercise can be dangerous on a caloric deficit.
While following this diet plan, make sure that your simple 1200 calorie meal plan count is a rich blend of balanced diet.
This is important so you are not nutrient deficient in any capacity, and also to ensure that you drink water regularly to stay hydrated, and control your appetite.
Foods to Avoid on a Simple 1200 Calorie Diet Plan
1200 calorie diet plan – Foods to Avoid on 1200 Calorie Meal Plan
As earlier stated, while shedding light on what the 1200 calorie diet plan is, the food to avoid while following this diet plan is an unwritten code. It is not strictly stated to avoid certain foods, but it is in your best interest avoid them so you don't stay longer on this diet plan.
Most of the food items that are listed here are purely exempted for anyone who has a weight loss goal irrespective of the diet plan he/she follows. Avoid the following foods
- Soft drinks, juice, aerated drinks, and any drink that contains artificial added sugars/sweeteners.
- Alcohol because it contains sugar capable of increasing your blood sugar level.
- Fried foods, fried snacks, etc.
- Rice, pasta, candy, and other simple carbohydrates because they make you hungry quickly, and they are high in glucose. At best make sure you limit their intake substantially.
- Food items that are rich in fat
Foods You Can Eat on a 1200 Calorie Diet Plan
1200 calorie diet plan – Foods You Can Eat on 1200 Calorie Diet Plan
- Complex carbohydrate to keep you full for a longer while. Examples are: whole grain bread or toast, bran, whole grain pasta, high fiber food and more.
- Canola oil, peanut oil, mustard oil, olive oil, and vegetable oil because of their low fat and calorie content.
- Lean protein like beans, lentils, Tofu, mushroom, turkey, fish, chicken low in fat, etc.
- Banana, Cucumber, tomatoes, peach, apple, grapefruit, and other non starchy vegetables and fruits.
Please note that your meal plan must contain a balanced diet while staying in the confinement of your calorie count.
If you are interested in a diet specific 1200 calorie meal plan the below printable table may come handy.
Also, while following this diet plan, be sure to stay hydrated. Try to have at least 3 liters of water on a daily basis to keep your digestive system healthy and functioning properly. Also, be sure to plan your calories.
Do not have a big breakfast and then spend the rest of the day starving. You should plan your meals daily in advance.
Planning your day to day meals in advance will mentally and physically condition you so that you don't end up craving stuff.
Let's dive into t day 1,200 calorie meal plan now.
A Typical 7-Day Simple 1200 Calorie Meal Plan
Day 1
Breakfast: Cooked oats toped with raspberries, maple syrup and a pinch of cinnamon.
- 1/2 cup rolled oats, cooked in 1 cup low-fat milk
- 1/3 cup of fresh or frozen raspberries.
- 1 tsp. maple syrup
- Pinch of cinnamon.
291 calories
Snack: Sliced Pear sprinkled with Cinnamon
- 1 medium pear
- 1 tsp. cinnamon.
102 calories
Lunch
- One cup of salad greens
- One sliced medium tomato
- Quarter cup chick peas, drained
- Half a cup low fat cottage cheese
239 calories
Snack: (Cucumber Salad)
- 1 1/2 cups sliced cucumber
- 1 tsp. lemon juice
- Salt, pepper & dried dill to taste.
25 calories
Dinner:
- Three ounces of sirloin, broiled or grilled
- One cup of wild rice
- Half a cup of cooked carrots with butter
391 Calories
Day 2
Breakfast: Yogurt with blueberries & honey
- 1 cup of non fatty plain Greek yogurt
- 1/2 cup of blueberries
- 1 tsp. honey.
274 calories
Snack: Boiled egg seasoned with hot sauce
- 1 hard-boiled egg
- 1 tsp. hot sauce.
78 calories
Lunch: Pita Bread with Green Salad, & Hummus
- 1/2 cup sliced cucumber
- 2 cups of mixed greens
- 2 Tbsp. grated carrot
- 2 tsp. balsamic vinegar
- 1-6-inch whole-wheat pita bread, toasted
- 1 tsp. olive oil
- 1/4 cup hummus.
355 calories
Snack:
- 1/4 cup blueberries
- 3/4 cup raspberries
69 calories
Dinner:
- Four ounces of broiled Atlantic salmon- 165 calories
- One medium baked sweet potato – 103 calories
- One cup fresh spinach, saut̩ed in olive oil Р134
402 calories
Day 3
Breakfast: Peanut butter banana toast
- 1 slice whole-wheat bread, toasted
- 1 medium banana, sliced
- 1 Tbsp. peanut butter.
290 calories
Snack:
- 1 medium apple
- 1 tsp. cinnamon
95 calories
Lunch: Black Bean Quinoa Bowl with Hummus Dressing.
- 1/4 diced avocado
- 1/4 cup of black beans
- 1/2 cup of cooked quinoa
- 2 Tbsp. chopped cilantro
- 3 Tbsp. pico de gallo or salsa
Snack:
- 3 Tbsp. hummus
- 1/2 green bell sliced pepper
90 calories
Dinner:
- Chicken soup with lots of non starchy veggies
- A pinch of cinnamon
440 calories
Day 4
Breakfast: Fruit & Nuts with Greek Yogurt
- 1 cup of non fatty plain Greek yogurt
- 2 Tbsp. chopped walnuts
- 3 dried apricots, chopped
- 1 tsp. maple syrup
269 calories
Snack:
- 1 ½ medium orange
91 calories
Lunch: Avocado Toast & White Bean
- ½ cup of mashed avocado.
- 1 slice of toasted whole-wheat bread
- 1/4 cup of mashed white beans
- Salt and pepper.
330 calories
Snack:
- 3/4 raspberries
50 calories
Dinner:
- 3 ounces of wild salmon
- 1-2 cups of steamed broccoli or kale, seasoned with Asian mustard and rice vinegar
- 3/4 cup of brown rice
- 1/2 cup of miso soup
430 calories
Day 5
Breakfast:
- 1/2 of a whole-wheat bagel/unsweetened oatmeal.
- 2 slices of fresh mango
- 1 hardboiled egg
290 calories
Snack:
- Small bunch of grapes
- One piece of Mini Babybel Light cheese
125 calories
Lunch:
- Two ounces of sliced ham
- One whole wheat wrap
- Large lettuce leaf, 1 tea spoon mustard
- Three slices tomatoes, and 1 large apple
- One slice cheddar cheese
Calorie count: 363 calories
Snack:
- 1/4 cup blueberries
- 2 tsp. dark chocolate chips
74 calories
Dinner:
- One cup green beans
- Three ounces baked salmon
- Salad with one cup raw spinach
- Five cherry tomatoes and one-half cup broccoli florets with lemon juice as a dressing
- Water with a slice of lemon as a beverage.
450 calories
Day 6
Breakfast: Peanut butter banana toast
- 1 slice whole-wheat bread, toasted
- 1 medium banana, sliced
- 1 Tbsp. peanut butter.
290 calories
Snack: Sliced Pear sprinkled with Cinnamon
- 1 medium pear
- 1 tsp. cinnamon.
102 calories
Lunch:
- One cup of salad greens
- One sliced medium tomato
- Quarter cup chick peas, drained
- Half a cup low fat cottage cheese
239 calories
Snack: (Cucumber Salad)
- 3cups sliced cucumber
- 2 tsp. lemon juice
- Salt, pepper & dried dill to taste.
50 calories
Dinner:
- Three ounces of sirloin, broiled or grilled
- One cup of wild rice
- Half a cup of cooked carrots with butter
391 Calories
Day 7
Breakfast:
- 1/2 of a whole-wheat bagel/unsweetened oatmeal.
- 2 slices of fresh mango
- 1 hardboiled egg
290 calories
Snack:
- Small bunch of grapes
- One piece of Mini Babybel Light cheese
125 calories
Lunch:
- Two ounces of sliced ham
- One whole wheat wrap
- Large lettuce leaf, 1 tea spoon mustard
- Three slices tomatoes, and 1 large apple
- One slice cheddar cheese
Calorie count: 363 calories
Snack:
- 1/4 cup blueberries
- 2 tsp. dark chocolate chips
74 calories
Dinner:
- One cup green beans
- Three ounces baked salmon
- Salad with one cup raw spinach
- Five cherry tomatoes and one-half cup broccoli florets with lemon juice as a dressing
- Water with a slice of lemon as a beverage
450 calories
Pros and Cons of the Simple 1200 Calorie Meal Plan
Pros
- It is easy to follow, and allows for slight adaptation to meet your needs. This is why seeing your doctor is important.
- It is an efficient weight loss mechanism.
- It is cost effective, and is basic for weight loss
Cons
- It needs a more balanced system of certifying it diet.
- Hunger and fatigue is a side effect of this diet
- It is not suitable for active persons
Frequently Asked Questions about Simple 1200 Calorie Meal Plan
Question: How easy is it to follow this diet?
Answer: The diet is easy to follow; it allows for mild adjustment to suit your needs. For exams switching to it calorie requirement may be detrimental for your own body, so it allows for slight considerations
Question: How weighty are the advantages against the disadvantages of this diet plan?
Answer: The advantages definitely out weighs the disadvantages, it is noteworthy that the disadvantages can be amended by your own slight adjustment which must not reasonably doubt the requirement of the diet.
Conclusion
This simple 1200 calorie diet plan is no doubt effective, and efficient for weight loss.
See your doctor before starting out with this diet plan, slight adjustment to make include a more balanced diet, and addition of any form of supplement nutrients that are necessary for the body.
1,200 calorie diet is a low-calorie diet plan that provides less calories than you need in a day.
Below plan involves consuming no more than 1200 calories a day.
Printable 1200 calorie meal plan (PDF)
Source: https://www.dietsmealplan.com/meal-plan/1200/1200-calorie-meal-plan/