1,200 Calorie Meal Plan Recommendations

When trying to lose weight, your doctor may suggest you follow a reduced-calorie diet. You should be able to lose weight following a 1,200-calorie diet. However, it is a very low-calorie diet and should only be followed under the direction of your physician.

Diet Basics

When following a low-calorie diet, be sure to include a variety of foods from each of the food groups to help make sure you meet all of your nutrient needs. A balanced 1,200-calorie meal plan should contain 1 cup of fruits, 1 cup of vegetables, 3 servings of grains, 2 oz. of meat, 2 cups of milk and 3 tsp. of oil. Try to equally divide your food choices among three meals and one snack to help control hunger and keep up your energy levels.

Breakfast

Your breakfast meal on a 1,200-calorie diet may consist of 1/2 cup of fruit, one grain serving, 1 cup of milk and 1 tsp. of oil. A sample breakfast meal may include a small orange, one slice of whole wheat toast with 1 tsp. of margarine and 1 cup of nonfat yogurt. Another breakfast idea on a 1,200-calorie diet may include 1 cup of whole grain ready-to-eat cereal with 1 cup of nonfat milk and a small banana.

Lunch

A balanced lunch meal on a 1,200-calorie diet may include 1/2 cup of fruit, 1/2 cup of vegetables, one serving of grain, 1 oz. of meat or beans and 1 tsp. of oil. A sample lunch meal idea may consist of 1/2 cup of cooked whole wheat pasta with 1 oz. of diced chicken, 1/2 cup of cooked mixed vegetable such as broccoli, cauliflower and carrots tossed with 1 tsp. of olive oil and balsamic vinegar with 1/2 cup of grapes. Another lunch meal idea may include 1/4 cup of hummus with 1/2 of a whole wheat pita, 1 cup of mixed greens with 1 tbsp. of low-fat salad dressing and a small pear.

Dinner

A balanced dinner meal on a 1,200-calorie diet may include 1/2 cup of vegetables, one grain serving, 1 oz. of meat or beans and 1 tsp. of oil. For dinner, you may have 1 oz. of shrimp stir fried with 1/2 cup of carrots, onions and celery in 1 tsp. of vegetable oil and served with 1/2 cup of brown rice. Another dinner meal idea may include 1 oz. of roasted turkey with 1/2 cup of mashed potatoes with 1 tsp. of margarine and 1/2 cup of steamed green beans.

Snack

An ideal snack on a 1,200-calorie diet is low-fat dairy foods. Sample snacks may include 1 cup of nonfat milk, 1 1/2 oz. of low-fat natural cheese or 1 cup of nonfat yogurt.