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1200 Calories Diet Plan


Did you know that most diet plans formulated today including the ones endorsed by your favourite celebrity do indeed have a foundation that rests on the 1200 calories diet plan?

Well it’s true and you should not be unduly worried about whether this amount of calories will be adequate for your daily nutritional requirements…

…because choosing whole foods within your 1200 calorie per day diet plan will optimize it and ensure your nutritional needs are met. This diet plan has been proven to be an effective weight reduction method for individuals who are overweight and obese.


I should also mention that you seek advice from your physician before commencing this particular plan though just to be certain you are suitable.

There is very little cost associated with plan…you only need to get a few tools to assist you get the plan off the ground.


1200 Calorie Meal Plan
Your meal plans should be easy to implement. A little bit of flexibility in your plans means you can vary the components of the plan to suit your needs.

Indeed, the plan does not suggest you starve because you are going to include most of the foods you love anyway – complex carbohydrates like bread, pasta, rice; lean proteins, fat but mainly unsaturated fat; fruits, vegetables etc


A simple guide is to get 300 calories from your 3 main meals totalling 900 calories and have 3 portions of snack between your 3 main meals made up of 100 calories for each snack attack.

You can always vary the plan so long as your calorie total for the day amounts to 1200.

For instance, another variation is shown below:


Breakfast: 250 Calories
Mid- morning snack: 100 calories
Lunch: 350 Calories
Mid-afternoon snack: 50 Calories
Dinner: 400 Calories
After dinner snack: 50 Calories


Here is a sample of a typical 1200 calorie diet meal plan


1 slice of wholegrain toast
1 poached egg
1 1tsp low-fat spread
1 grilled tomato and baked mushrooms
1 medium glass of orange juice


Mid- Morning Snack
3 whole-wheat crackers
2 tbsp of low-fat soft cheese


4 thin slices of French bread rubbed with garlic
1 small can of sardines in olive oil (drained)
1 tomato
1 medium glass of orange juice


Mid-Afternoon Snack
3 Handfuls of unbuttered popcorn


1 large Potato sliced into 6 portions
1 tbsp of olive oil to rub on the potato slices
Herbs to season and bake
1 grilled portion of steak
Salad with low-fat dressing


There are free 1200 calorie diet plans available on the web, in particular, the US government sites provide a variety of these plans to suit dietary preferences.


Here are some to please your appetite.

Traditional American Cuisine

Mexican- American Cuisine

Asian-American Cuisine

Southern Cuisine


To facilitate your success with this 1200 calories diet plan, you should:

  • Drink a good amount of water – about 8 glasses of water a day
  • Do some exercise to assist with your weight loss goals.
  • Vary the color, texture and possibly taste of your meals to prevent boredom.
  • Supplement with some vitamins to eliminate any possible nutritional deficiency although with proper planning of your meals, deficiencies should be taken care of.

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Learn more about how many calories do I need a day


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