pilates workoutLooking for sample food selections for a 1200 calorie diet regimen strategy? This 3-day diet plan packs a great deal of nutrition into 1200 calories.

A 1200 calorie diet regimen strategy asks for some mindful planning– not that greater calorie degree diet regimen strategies do not– yet when you just have 1200 calories to function with as well as you intend to strike all your dietary targets, every calorie truly counts. This 1200 calorie example diet regimen plan provides you 3 nutrition-packed day-to-day menus to follow.

Who should choose a 1200 calorie diet regimen plan?

A 1200 calorie diet strategy would certainly be ideal for an adult lady who obtains bit to no activity as well as who needs weight reduction. If this applies to you, I advise that you begin with a 1200 calorie strategy, yet that you also begin a regular workout program. A 1200 calorie strategy might also be ideal for small-to-medium mounted ladies over the age of 50 who are only lightly energetic. This calorie level is most likely too reduced for most men.

A decrease of no greater than 2 pounds (1 kg) weekly is considered a risk-free rate of weight loss. If you are slimming down faster than that, go up to the following highest possible calorie level. If you are losing a lot more slowly, you should not consume less than 1200 calories daily– instead, you have to boost your activity level.

1200 Calorie Diet plan Strategy Overview

This strategy asks for 3 meals and also 2 treats each day. Here is the standard failure for the 1200 calorie diet strategy:

Breakfast: 1 Protein + 1 Fruit (+ vegetables if preferred)

Lunch: 1 Protein + 1 Veggie + Leafy Greens + 1 Taste Enhancer

Snack: 1 Protein Treat + 1 Fruit or Vegetable

Dinner: 1 Healthy protein + 1 Starch/Grain + 2 Veggie + Leafy Greens + 1 Preference Enhancer

Snack: 1 Fruit

Daily Totals:   3 Protein, 2-3 Fruit, 3-4 Vegetable, 1 Starch/Grain, 1 Protein Snack, Leafy Greens – no limit, 2 Taste Enhancers

I’ve structured the diet plan through this to ensure that your meals as well as afternoon snack will be uniformly spaced throughout the day, giving the proper nutrition to help keep your power level up. Feel cost-free to move foods around if it fits you a lot better. If you really feel that you need a snack mid-morning, you could move the evening fruit treat to the mid-morning instead. As long as you do not exceed the day-to-day total amounts for each food group, you’re good!

Take a look at myHow to Produce Your very own Example Diet regimen Strategy” post which offers all the details on section sizes for each food group. This will certainly help you when it involves creating your personal 1200 calorie diet strategies. Also, you could always exchange out one or 2 dishes for a Herbalife Solution 1 Healthier meal Drink or an Express Meal Bar if you’re on the go or do not feel like cooking from scratch.

3-Day Menus for a 1200 Calorie Diet



  • 1 mug (250g) nonfat cottage cheese
  • 1 cup (80g) strawberries
  • Sprinkled with cinnamon


Large salad made with:

  • Leafy greens (lettuce, spinach)– any kind of amount
  • 1 cup (80g) chopped combined veggies (carrots, peppers, tomato)
  • 3 ounces (85g) grilled poultry bust
  • 2 tablespoons (30g) lowered calorie salad dressing


  • 1 ounce (30g) soy nuts
  • 1 fresh apple


  • 4 ounces (100g) barbequed salmon with lemon
  • 2 cups (160g) steamed eco-friendly beans with garlic
  • 1/2 mug (150g) prepared brown rice
  • large leafy eco-friendly salad– any type of amount
  • 2 Tbsps (30g) minimised calorie salad dressing


  • 1 orange



  • 1 whole egg + 4 egg whites rushed in nonstick pan with pan spray
  • Topped with tomato salsa
  • 1 cup (80g) cut melon


Veggie stir-fry. Saute together:

  • 5 ounces (125g) company tofu, cut right into cubes
  • 1 cup (80g) broccoli florets
  • Large bunch fresh spinach leaves
  • 2 tsp. (10 ml) oil to stir-fry
  • Season with soy sauce, garlic, pepper and also ginger


  • 4 Tablespoons (60g) ready hummus
  • 1 cup (80g) baby carrots

Grain salad with protein. Toss together:

  • 4 ounces (100g) grilled shrimp
  • ½ cup (150g) cooked quinoa
  • 2 mugs (160g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumber, onion)
  • 2 Tbsps (30g) lowered calorie vinaigrette dressing
  • Place on a bed of leafy greens


  • 1 fresh orange



  • 1 cup (250g) plain nonfat yogurt
  • 1 banana, sliced
  • Sprinkle with nutmeg


  • 4 ounces (100g) barbequed halibut
  • 1 mug (80g) steamed asparagus with lemon
  • Mixed leafy eco-friendlies salad– any type of amount
  • 2 Tablespoons (30g) decreased calorie salad dressing


  • 1/2 mug (125g) nonfat cottage cheese
  • 1 mug (80g) chopped combined raw vegetables
  • season with salt, pepper, dried out dill or chives


  • 3 ounces (85g) grilled lean steak
  • 2 mugs (160g) cooked Brussels sprouts (halve, toss with olive oil, roast at 400 F/ 205 C for 20 mins)
  • 2 tsp. (10 ml) olive oil (for Brussels sprouts)
  • Steamed kale, spinach or Swiss chard with vinegar– any amount
  • 1/2 tiny pleasant potato sprinkled with ginger


  • 1 mug (80g) diced fresh pineapple

More diet plans:

1500 calorie diet plan

1800 calorie diet plan