Simple 1200 Calorie Diet Plan (13 Printable Diet Plans in PDF)

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.”

The 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 helps promote weight loss during a time when it is difficult to do so.

Select a Printable 1200 Calorie Diet Plan Below (PDF)

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1200 Calorie Keto Meal Plan
1200 Calorie Paleo Meal Plan
1200 Calorie Vegetarian Meal Plan
1200 Calorie Meal Plan for Women
1200 Calorie Vegan Meal Plan
1200 Calorie Dash Diet Meal Plan
1200 Calorie High Protein Meal Plan
1200 Calorie High Protein and Low Carb Meal Plan
1200 Calorie Meal Plan to Lower Cholesterol
1200 Calorie Mediterranean Meal Plan
1200 Calorie Atkins Meal Plan
1200 Calorie Pre-bariatric Surgery Meal Plan
1200 Calorie Meal plan for diabetics
1200 Calorie Gluten Free Meal Plan
1200 calorie 21 day fix meal plan

What is the Simple 1200 Calorie Diet 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 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 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 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 largely dependent on your current weight, your age, medical history, and other factors that require that you discuss with your doctor 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 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 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 make this switch. This is another reason why you should talk to a doctor before starting this diet.

To tackle the hunger that accompanies following this diet it is important to eat food that is healthy and 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 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 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.

Foods to Avoid on a Simple 1200 Calorie Diet Plan

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 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.
  • 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

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.
  • 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 in handy.

Also, 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 then 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

Day 1

Breakfast: Cooked oats topped 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 chickpeas, 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, sautéed in olive oil – 134

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 teaspoon mustard
  • Three slices of tomatoes, and 1 large apple
  • One slice of 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 chickpeas, 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 teaspoon mustard
  • Three slices of tomatoes, and 1 large apple
  • One slice of 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 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 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 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.

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.

The below plan involves consuming no more than 1200 calories a day.

Printable 1200 calorie meal plan (PDF)

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastYogurt with blueberries and honeyPeanut-butter banana toast 2 slices of fresh mangoVanilla chex cereal with skim mealGreek yogurt with fruits and nutsBaby kale break fast salad with bacon & eggToasted multigrain muffin with peanut butter and honey
Calories: 274Calories: 290Calories: 214Calories:160Calories: 269Calories: 262Calories: 257
Lunch1 hard boiled eggRoast chicken and sweet potato4 cups of fig & goat cheese salad 1 serving of apple & cheddar pita pocketsThai green chicken curry & Red apple1 corn tortilla2 cups of vegetable weight loss soup
Calories:70Calories: 442Calories: 340Calories: 354Calories: 294Calories: 70Calories: 337
Snack2 cups of popcorn1 ounce of low fat cheeseRoasted almondsEasy Cucumber saladVanilla yogurt Half cup raspberries1 cup of raspberries
Calories: 32Calories: 111 Calories: 170Calories: 25Calories: 96Calories: 32Calories: 64
DinnerCreamy chicken and mushrooms with 1 cup of Balsamic-parmesan roasted cauliflower3 ounces of wild salmon5 oz cooked chicken breast and 2 cups of balsamic berry vinaigrette saladRoasted root vegetables with goat cheese polentaCitrus Poached Salmond and Asparagus Fragrant thai chickenSpaghetti bolognesse
Calories: 476 Calories: 121Calories: 414Calories: 442Calories: 453Calories:366Calories: 260
Total calories per day84296411389811112730918

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