1200 Calorie Meal Plans

If you are overweight or obese, losing weight can significantly improve your health. Even losing as little as 5 to 10 percent of your current weight can make a tremendous difference, according to the Harvard School of Public Health. A 1,200-calorie diet is a low-calorie diet that can help both men and women lose weight quickly. You should only follow a low-calorie diet under the guidance of your physician.

Diet Basics

Your 1,200-calorie meal plan should include three meals and two snacks. Eating more frequently can help curb your appetite. Each meal should contain 300 calories and each snack 150 calories. When following a low-calorie diet, it is important to include a variety of nutrient-rich foods from each food group to make sure you meet all of your nutrient needs.

Breakfast

Breakfast is an important meal on a weight-loss program. Eating breakfast gives you the energy to start the day, jump starts your metabolism and helps to control your appetite. A healthy 300-calorie breakfast meal may include 1/2 cup of cooked oatmeal with 2 tbsp. of raisins, a boiled egg and 1 cup of nonfat milk. Another healthy breakfast meal may include a toasted whole wheat English muffin with 1 oz. of low-fat cheese and a large banana.

Lunch

Foods high in fiber, such as fruit, vegetables and whole grains, make healthy choices on your low-calorie meal plan. The fiber in these foods takes your body longer to digest and can help control your appetite. A low-calorie lunch meal includes 2 cups of mixed greens topped with 2 oz. of diced chicken breast and 1 tbsp. of salad dressing, served with a small apple and five whole grain crackers.

Afternoon Snack

A healthy snack option on your 1,200-calorie meal plan includes a 6-oz. container of nonfat, sugar-free yogurt with 1/2 cup of whole grain cereal. Choosing low-fat and nonfat dairy foods will help you save calories on your low-calorie diet.

Dinner

Make most of your meat choices lean meats to limit your calorie intake. Healthy, low-calorie lean meats include white meat poultry, fish, shellfish, beef tenderloin, pork chops and lamb chops. A low-calorie dinner meal may include 2 oz. of grilled shrimp, served with a 3 oz. of baked potatoes with 1 tsp. of margarine, 1 cup of mixed greens with 1 tbsp. of fat-free salad dressing and 1 cup of steamed broccoli and cauliflower.

Evening Snack

Fat and protein can delay stomach emptying and also help control hunger. Try to include a source of fat, such as six almonds or 1-1/2 tsp. of peanut butter, or a source of protein, such as 1 oz. of low-fat cheese or 1 cup of nonfat milk, with your evening snack. A healthy evening snack for your 1,200-calorie diet includes a small orange with 2 oz. of low-fat cheese.