Simple Menu Plans For A 1,200-calorie Diet

A 1,200-calorie diet is a low-calorie diet plan that can help most women lose weight, but is too low in calories for most men. When following a low-calorie diet, it is important to include a variety of nutrient-rich foods from each of the food groups to make sure you meet your nutritional needs. Consult your physician before starting any weight-loss plan.

Diet Guide

A simple menu plan for a 1,200-calorie diet should include three meals and one snack a day. Each meal on the plan should contain 350 calories, and the snack 150 calories. To balance your intake, try to include as many food groups at each meal as possible. Choosing more low energy dense foods, such as fresh fruits, fresh vegetables, whole grains, lean meats and low-fat and nonfat dairy foods, can help make it easier for you to meet you nutrient needs while helping you control hunger and stay within your calorie limit.

Breakfast

A simple breakfast meal on a low-calorie diet plan may include a toasted whole-wheat English muffin topped with one slice of low-fat cheese, served with a 6 oz. container of nonfat, sugar-free yogurt and one small tangerine. This breakfast is high in protein and fiber, and provides 335 calories. Both the protein and the fiber in this breakfast meal slows digestion, helping to control hunger until lunch.

Lunch

An easy lunch on your 1,200-calorie diet plan includes a small whole-wheat pita stuffed with 2 tbsp. of hummus, alfalfa sprouts and shredded carrots served with 2 cups of mixed greens with 1 tbsp. of fat-free salad dressing and a small apple. This 340-calorie lunch helps you meet your fiber, iron, vitamin C and potassium needs. Adding a side salad to your meals can help satisfy hunger without being high in calories.

Dinner

A simple dinner may include 3 oz. of broiled salmon served with 1/2 cup of cooked brown rice, 1 cup of steamed asparagus and 2 cups of mixed greens topped with 1 tbsp. of fat-free salad dressing. This dinner provides omega-3 fatty acids, iron, fiber, vitamin A and vitamin C, and contains 355 calories.

Snack

Including snacks on your diet plan can also help with hunger control. A low-calorie snack option may include 1/2 cup of unsweetened ready-to-eat cereal with 1 cup of nonfat milk for 155 calories. This snack is also a good source of calcium, vitamin D and protein.