Printable 1200 Calorie Diet Meal Plan (PDF)
The simple 1200-calorie diet plan is geared toward 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 you want to lose. This plan is not intended for everyone, however.
The plan is primarily recommended for women who are considered “small-framed.”
The 1200-calorie meal plan is on the low end of recommended diet ranges for women, so this diet is unsuitable 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, losing weight becomes more difficult, and this diet plan helps promote weight loss when it is difficult to do so.
1200 Calorie Diet Plan Variations
What is the Simple 1200 Calorie Meal Plan?
The 1200-calorie meal plan is a weight loss diet plan 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 regular 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 Does a 1200-Calorie Diet Plan Work?
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 is to cover the reduction in 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 are primarily dependent on your current weight, your age, medical history, and other factors that require you to discuss with your doctor before starting it.
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 is an easy-to-understand diet plan. Following this diet plan means your total calorie count must be within and not more than 1200 calories per day.
You can get help from apps to make 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 lose body mass alongside body weight.
When you have reached your desired weight goal, you can increase your calorie intake but continue to eat healthy meals to maintain your weight.
You May Need A Stricter Discipline Than Usual When Following a Simple 1200 Calorie Meal Plan
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 make this switch. This is another reason to talk to a doctor before starting this diet.
To tackle the hunger that accompanies following this diet, it is important to eat healthy food that will fill you for a longer period.
Sustain your appetite by consuming healthy and filling foods moderately. Examples of good foods to choose from 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 you to eat six times a day with snacks 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 for a caloric deficit.
While following this diet plan, make sure that your simple 1200 calorie meal plan count is a rich blend of a 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.
Which Foods to Avoid on a Simple 1200 Calorie Diet 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 to avoid them, so you don’t stay long 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.
- Carbohydrates: 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.
- Fat: Food items that are rich in fat
What Foods Can You Eat on a 1200-Calorie Diet Plan?
Foods You Can Eat on 1200 Calorie Diet Plan
- The complex carbohydrate keeps you full for a long while. Examples are whole-grain bread or toast, bran, whole-grain pasta, high-fiber food, and more.
- Bananas, Cucumber, tomatoes, peaches, apples, grapefruits, and other non-starchy vegetables and fruits.
- 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.
- Your meal plan must contain a balanced diet while staying within your calorie count.
If you are interested in a diet-specific 1200 calorie diet plan, the below printable table may come in handy.
Some Tips to Follow Under Your 1200 Calorie Diet Plan
- While following this diet plan, be sure to stay hydrated. Try to have at least 3 liters of water daily to keep your digestive system healthy and functioning properly.
- Also, be sure to plan your calories.
- Do not have a big breakfast and spend the rest of the day starving. You should plan your meals days.
- Planning your day-to-day meals 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 (PDF)
The below plan involves consuming no more than 1200 calories a day.
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | Yogurt with blueberries and honey | Peanut-butter banana toast | 2 slices of fresh mango | Vanilla chex cereal with skim meal | Greek yogurt with fruits and nuts | Baby kale break fast salad with bacon & egg | Toasted multigrain muffin with peanut butter and honey |
| Calories: 274 | Calories: 290 | Calories: 214 | Calories:160 | Calories: 269 | Calories: 262 | Calories: 257 | |
| Lunch | 1 hard boiled egg | Roast chicken and sweet potato | 4 cups of fig & goat cheese salad | 1 serving of apple & cheddar pita pockets | Thai green chicken curry & Red apple | 1 corn tortilla | 2 cups of vegetable weight loss soup |
| Calories:70 | Calories: 442 | Calories: 340 | Calories: 354 | Calories: 294 | Calories: 70 | Calories: 337 | |
| Snack | 2 cups of popcorn | 1 ounce of low fat cheese | Roasted almonds | Easy Cucumber salad | Vanilla yogurt | Half cup raspberries | 1 cup of raspberries |
| Calories: 32 | Calories: 111 | Calories: 170 | Calories: 25 | Calories: 96 | Calories: 32 | Calories: 64 | |
| Dinner | Creamy chicken and mushrooms with 1 cup of Balsamic-parmesan roasted cauliflower | 3 ounces of wild salmon | 5 oz cooked chicken breast and 2 cups of balsamic berry vinaigrette salad | Roasted root vegetables with goat cheese polenta | Citrus Poached Salmond and Asparagus | Fragrant thai chicken | Spaghetti bolognesse |
| Calories: 476 | Calories: 121 | Calories: 414 | Calories: 442 | Calories: 453 | Calories:366 | Calories: 260 | |
| Total calories per day | 842 | 964 | 1138 | 981 | 1112 | 730 | 918 |
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 its diet.
- Hunger and fatigue are the side effects of this diet
- It is not suitable for active persons
Frequently Asked Questions About Simple 1200 Calorie Diet Plan
How easy is it to follow this diet?
The diet is easy to follow; it allows for mild adjustment to suit your needs. For exams switching to it, calorie requirements may be detrimental to your own body, so it allows for slight considerations.
How weighty are the advantages against the disadvantages of this diet plan?
The advantages outweigh the disadvantages. It is noteworthy that the disadvantages can be amended by your slight adjustment which must not reasonably doubt the requirement of the diet.
Is the 1200-calorie diet plan safe and effective for weight loss?
The 1200-calorie diet plan is considered a healthy way of losing weight. Though you should ensure you are consuming the right amount of minerals and vitamins while on a low-calorie diet.
What are the benefits of a 1200-calorie diet?
People on a 1200-calorie diet can benefit from substantial weight loss, as well as preventing complications of excess weight or obesity.
How can you balance your foods in order to take all the essential vitamins and minerals?
Consuming a varied diet that includes whole foods such as vegetables, fruits, eggs, meat, and fish is helpful in maintaining an appropriate balance of nutrients. However, it is recommended to consult your dietitian to address this issue.
Conclusion
This simple 1200 calorie diet plan is no doubt effective and efficient for weight loss.
See your doctor before starting with this diet plan; slight adjustments to make include a more balanced diet and the 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 fewer calories than you need in a day.
See Also
Vertical Diet Meal Plan with Food List
Franco Gabriel Cuevas is a physician who graduated from the National University of Cordoba, Argentina. His focus is on writing medical content to improve the access of physicians to medical information relevant to daily practice. He has participated in some research projects and has a special joy in writing and medical knowledge.