1200 Calorie
Diet Menu - Sample

A 1200 calorie diet works for healthy and long term weight loss. It is low enough to create a calorie deficit for most people without putting the body into starvation mode.

1400 Calorie Menu

1800 Calorie Menu

See how many calories you should eat for healthy weight loss.

Free 28 Day Meal Plan

Breakfast
1/2 cup of oatmeal (150)
Grapefruit w/splenda (80)

Snack
Cup of grapes (65)
2 kiwi (80)

Lunch
Peanut butter sandwich (270)

• 2 slices of whole grain bread
• 1 tablespoon of peanut butter

Snack
Kashi Bar (140)

Dinner
Grilled chicken breast (150)
Cup of steamed veggies (80)

Snack
Apple (80)

Total = 1195 calories

Breakfast
Egg white omlette without cheese (80)

• 4 egg whites
• choice of veggies (spinach, tomato, onion, etc)

Snack
1 medium orange (74)
6 oz of baby carrots (70)

Lunch
Tuna sandwich (250)

• 2 slices of whole grain bread
• 2 oz of tuna prepared with no mayo

Snack
Cup of low fat yogurt (100)

Dinner
2 oz of whole wheat spaghetti with 1/2 cup of sauce (270)
Steamed veggies (80)

Snack
1 cup of pineapple (74)

Total = 1198 calories






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