A 1200 Calories Per Day Sample Diet

Getting the nutrients you need daily from a 1200 calorie diet can be challenging; here is a sample diet that can show you how to include all the necessary components in your diet to keep you healthy and strong, while losing weight.

Mix and match the following items throughout the day, in the recommended serving size, to create a 1200 calorie meal plan that you enjoy:

Vegetables: 2 to 3 servings daily

  • ½ cup fresh non-leafy vegetables
  • 1 cup fresh leafy vegetables
  • ½ cup cooked vegetables
  • ½ cup vegetable juice

Fruit: 2-3 servings daily

  • 1 whole piece of fruit, medium sized
  • ¼ cup dried fruit
  • ½ cup juice
  • ½ cup cut cooked or raw fruit

Protein: 1-2 servings daily

  • 1 egg
  • ½ cup cooked dried beans
  • 2 ounces lean meat, fish or chicken

Dairy: 2 servings daily

  • 1 cup lowfat yogurt
  • 1 cup skim milk
  • ½ cup lowfat cottage cheese

Whole Grains: 3-4 servings daily

  • ½ cup cooked whole grains, including pasta, brown rice and cereal
  • 1 small whole grain muffin
  • 1 piece of high fiber bread
  • ½ cup high fiber dry cereal

Fats: 1-4 servings daily

  • 1 t healthy oil like olive or canola oil
  • 1 t mayo or 1T lowfat mayo
  • 1 T salad dressing or 2T light salad dressing

Combine these elements daily to create a diet that suits your tastes, and begin losing weight quickly. Be sure not to substitute these healthy options for other foods, as it is difficult to get all the nutrients you need from a 1200 calorie diet. It is imperative that you eat the foods packed with vitamins and minerals necessary to your health.


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