Free Sample Menu Plan for the 1200 Calorie Diet

A 1200 calorie diet can help you drop unwanted pounds. Before deciding to follow this low calorie diet, check with a physician or nutritionist to determine if this is enough calories for your height, weight and physical condition. It’s also important to maximize your nutrition since you’ll be eating a very minimal amount of calories.

Here is a sample menu plan to help you stay healthy while you lose weight. This menu plan is also geared toward keeping the colon healthy and minimizing glycemic spikes. 


Start your day with a lean chicken sausage with minimally processed meat, which is 110 calories. Mix in a tomato or yellow squash for another 25-30 calories. Supplement with a cup of low-fat milk for another 130 calories. If you’re a coffee drinker, use pure stevia as a sweetner. It’s all natural and has little affect on the blood sugar.

Mid-Morning Snack

An orange has about 60 calories, depending on the size. With a quarter cup of raw almonds, you’ll have some protein and a healthful 200 calorie snack.


Mid day is a great time for lots of vegetables, and a bit of protein. Mix together many vegetables including green or red leaf lettuce, raw spinach, raw carrots, cooked beets and raw purple cabbage. Add any other vegetables you like. Add in 2 ounces of chicken which is about the size of two decks of cards. Use a tablespoon of unprocessed, raw and organic oil and two tablespoons of balsamic vinegar. Supplement with lemon juice and rosemary for taste. Sprinkle on an ounce of low-fat goat cheese. This will be about 250 calories and will give you a well-balanced and healthful meal.

Afternoon Snack

Take a 10 minute break to have an organic apple with a tablespoon of raw almond butter for a healthy 150 calorie snack. The almond butter is important to reduce the glycemic spike of the apple, which will also provide fiber and valuable vitamins.


You have about 340 calories left. One cup of cooked brown rice pasta is about 200 calories. Cook 2 ounces of ground turkey in low-sugar spaghetti sauce with some cooked broccoli, onions and garlic. This will take you up to your 1200 calories.

It’s important to plan a 1200 calorie diet extremely carefully. It’s easy to find yourself having used up all of your calories by 3 p.m. If you are exercising and eating healthful foods, going up to 1400 calories a few days a week will not ruin your weight loss. If you are feeling too weak or tired to exercise, adding a few more calories will be important. It’s also important to take a good multi-vitamin and a natural fiber supplement.


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