1200 Calorie Whole-Food Diet

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. See more about this on the Daily 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.

Print these meal plans

Meal Plan 1

TOTAL CALORIES ~1200

Breakfast

Fruit smoothie - blend:
- 1 cup nonfat/lowfat milk
- 1/4 cup blueberries
- 1/4 cup strawberries
- 1/2 cup orange juice
- 1/2 cup ice
- Protein powder (optional)
1/2 English muffin with 1 tablespoon apple butter

Morning Snack

2 tablespoons shelled pistachios

Lunch

Avocado wrap:
- 1/4 avocado, sliced
- 1 wholewheat tortilla
- 1 medium size tomato, sliced
- 1 cup lettuce & alfalfa sprouts
- lowfat cheddar cheese
6 oz V-8 or tomato juice (low sodium)

Afternoon Snack

Celery filled with cottage cheese:
- 3 or 4 stalks celery
- 1/2 cup nonfat/lowfat cottage cheese
- 1/4 cup salsa to season

Dinner

Burgers (turkey, beef or vegetarian):
- 3 oz ground lean patty (seasoned with salt, pepper & minced garlic, cooked with 1 teaspoon canola oil per patty)
- 1 whole-wheat burger bun
- 1 cup lettuce & tomatoes garnish (with pickles, ketchup & mustard to taste)

Meal Plan 2

TOTAL CALORIES ~1200

Breakfast

Oatmeal with cinnamon
- 1/2 cup cooked oatmeal with 1/2 cup nonfat/lowfat milk
1/2 Cup sliced strawberries
2 tablespoons walnuts chopped
Coffee or tea with 1/2 cup nonfat/lowfat milk

Morning Snack

1/2 cup nonfat/lowfat plain yogurt with 2 tsp 100% fruit spread

Lunch

Hummus & vegetable pita sandwich
- 1/2 piece whole-wheat pita bread
- 1/4 cup hummus
- 1 cup lettuce, tomato, sprouts (add red peppers, lemon juice, salt/pepper to taste)
- 3/4 oz Feta cheese
Handful Mixed Nuts (Almonds, Walnuts, Brazil nuts)
1 Medium Fruit (Apple, Peach, Plum, Pear, etc)

Afternoon Snack

1 medium orange

Dinner

Broiled chicken with rice & green beans
- 2 1/2 oz broiled chicken breast (spray with olive oil, season with minced garlic, rosemary, salt & pepper, remove skin before eating)
- 1 cup green string beans (boiled in slightly salted water 3 minutes, drained, drizzled with olive oil, seasoned with salt & pepper)
- 1 cup brown rice

Meal Plan 3

TOTAL CALORIES ~1200

Breakfast

1 egg poached or boiled
1 slice whole-wheat toast with 1 tablespoon apple butter
Coffee or tea with 1/2 cup nonfat/lowfat milk

Morning Snack

1 almond nut, 1 tangerine

Lunch

Greek salad with chicken
- 2 cups Greek salad
- 1 tablespoon olive oil dressing
- 1 oz cubed, broiled chicken
- 3/4 oz Feta cheese
1 whole piece whole-wheat pita bread
5 Kalamata olives (optional)

Afternoon Snack

1 cup nonfat/lowfat plain yogurt
1/2 cup blueberries (fresh or frozen)

Dinner

Black bean burritos (1 1/2 cup filling)
1 whole-wheat tortilla
Served with 1 tablespoon fatfree sour cream and 1/4 cup fresh salsa
6 oz V-8 juice (low sodium)

Ensure you drink plenty of water.