1200-1300 Calorie Diet Menu Plans

The key to weight loss is to eat fewer calories than you take in. Those who have been successful at losing weight--and keeping off--consume about 1400 calories a day, advises the Harvard School of Public Health. According to "Krause's Food, Nutrition and Diet Therapy," most adults can lose weight following a 1200-to-1300-calorie diet. A person following this reduced calorie diet should eat three meals and one snack a day.

Breakfast

The breakfast meal should contain 300 calories. Many people skip breakfast, thinking it will aid in weight loss. But RD411.com claims that breakfast skippers tend to have more problems with weight loss than breakfast eaters. Some breakfast meal ideas for a 1200-to-1300-calorie diet from the USDA include 1 cup of skim milk with 1 cup of dry cereal and a medium banana; 2 slices of whole wheat toast with 1 slice of low-fat cheese and a medium orange; an English muffin with 1 tbsp. of peanut butter and a light yogurt; ½ cup of low-fat cottage cheese with 1 cup pineapple chunks packed in its own juice and 1 slice of whole wheat toast; or 2 low-fat waffles with 2 tbsp. of maple syrup and ½ cup blueberries.

Lunch

The lunch meal should contain 400 to 450 calories. Lunch is as important as breakfast, suggests the American Dietetic Association. They recommend nutrient-rich meals to fuel the brain to get through the afternoon. Some lunch meal ideas from the USDA for a 1200-to-1300-calorie diet include 3 oz. of tuna packed in water mixed with 1 tbsp. of low-fat mayonnaise on 2 slices of whole wheat bread with lettuce and tomatoes, 1 small bag of baked potato chips and 10 baby carrots; 2 cups of canned chicken with rotini and penne pasta soup, a tossed salad with 1 tbsp. of low-fat salad dressing and a large apple; 1 medium baked potato with 1 cup steamed broccoli and 1 slice of low-fat cheese, and 2 cups of mixed fruit; grilled chicken salad with 3 oz. of chicken, 2 cups of mixed greens, 7 walnuts, 1 tbsp. of dried cranberries and 1 tbsp. of low-fat salad dressing with a whole wheat roll; or 1 cup cold whole wheat pasta mixed with 1 cup steamed mixed vegetables such as carrots, broccoli and cauliflower and 1 oz. of mozzarella cheese.

Dinner

The dinner meal should also contain 400 to 450 calories. To help control calorie intake, the American Dietetic Association suggests using smaller plates to prevent overeating. Some dinner meal ideas for a 1200-to-1300-calorie diet include 4 oz. of grilled salmon with 1 cup of brown rice and 1 cup of California blend vegetables; 1 slice of cheese pizza from a 14-inch pie and a large garden salad with 2 tbsp. of low-fat salad dressing; a veggie burger on a whole wheat bun with lettuce and tomato, 1 cup roasted potatoes and ½ cup roasted carrots; 3 oz. London broil with 1 medium baked potato with 1 tbsp. of low-fat sour cream and 10 asparagus spears; or 3 oz. of lean fresh ham, a medium baked sweet potato with 1 tsp. of margarine, 1 cup corn and a tossed salad with 1 tbsp. of low-fat dressing.

Snacks

Portioning out snacks helps to control calorie intake, explains the American Dietetic Association. Keep snacks at 100 calories when following a 1200-to-1300-calorie diet. Snack ideas include a medium apple; 1 string cheese; 1 container of light yogurt; ½ cup of light ice cream; 1 tbsp. of hummus with 10 baby carrots; 3 cups of air-popped popcorn; 2 cups of whole strawberries; or 16 almonds.