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1200 Calorie Diets

It is now generally agreed that 1200 calorie diets will provide adequate calorific requirements for most individuals. When a good spread of wholesome foods are included in the diet plan, nutritional needs are likely to be satisfied and the body will not necessarily be deprived of essential nutrients within reason.


Always check with your physician to seek clarification if these types of diets are suitable for you before engaging this plan please. Besides one group of individuals who should not use the 1200 calorie a day diet plan are pregnant women and those that are breast feeding, simply because the calories obtained from these plans are not sufficient for women with those conditions.


These diet plans are also considered a viable route to a sensible and healthy weight loss…and in fact, are the springboard from which most other diets are based.

This type of diet revolves around calorie restriction to 1200 calories daily, in the hope that if you consume less calories than you burn on a daily basis, then you are expected to lose weight which transforms to fat loss.


 Balancing The 1200 Calorie Diet To Lose Weight
On the face of it, such a meal plan that delivers only that amount of calories in a day does look deficient but a careful spread of the calories needed to include the major food components relieves that worry.

I’m talking about including carbohydrates, protein and fat in your food choices for the day and everyday. 60% of the calories should come from complex carbohydrate, 25% should be from fat (more unsaturated than saturated) and the remaining 15% from protein.


In calorie terms, the carbohydrates will provide 700 calories, the fat provides 320 calories daily and proteins constituting the rest of the 180 calories to make up the total 1200 cal diet you need.

The plan should largely include fresh, unprocessed foods, fruits and vegetables, lean meat or other protein, legumes, complex carbohydrate like bread or other starchy foods, low fat dairy products etc.


1200 Calorie Diets Menus for Women and Men
As stated above, choose foods that provide most of your nutritional requirements across the board.

A typical sample menu should be as below:

Breakfast: 250 Calories
Mid- morning snack: 100 calories
Lunch: 350 Calories
Mid-afternoon snack: 50 Calories
Dinner: 450 Calories

Of course, you can vary each calorie component depending on your requirements for each day as it relates to your level of physical activity and your personal preferences, so long as you don’t exceed the total calories for the day.


Sample Menu

2 slices of wholegrain toast
2 tablespoon of low fat soft cheese
1 tomato


Mid-morning snack
A handful of berry fruits – strawberries, raspberries


Rice Salad with Chicken made up of –
1 grilled chicken breast
1 tomato
French beans
5 tablespoon of brown rice cooked
2 tablespoonful of fat-free dressing


Mid-Afternoon snack
2 large crackers
1 teaspoonful of peanut butter


1 and half grilled Salmon steak
1 large sweet potato baked and buttered

Don’t forget to drink plenty of water (about 6 – 8 glasses) during the day when on this diet plan.
You are also likely to perform better on it if you incorporate some level of physical activity to help burn calories faster.

As you can see from the above sample, the 1200 calorie diets can be fairly simple to formulate. A little creativity will mean you can come up with a lot of samples which helps prevent boredom.

Learn more about how many calories do I need a day


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