A 1,200-calorie diet will likely help you lose weight, but it's not for everyone. According to MedlinePlus, unless you're medically supervised the lowest recommended daily calorie intake for women is 1,200 calories and for men is 1,500 calories per day, even for weight loss. If a 1,200-calorie-per-day diet is right for you, using sample menus can help you stick to your weight-loss program.
Background
Reducing your daily calorie intake by 500 to 1,000 per day can help you lose about 1 to 2 Ibs. per week, which is a safe rate of weight loss, according to the American Dietetic Association. Therefore, if you follow your weight-loss diet for six weeks, you may safely lose up to 12 Ibs. by following a reduced-calorie diet. If you feel hungry when following a 1,200-calorie menu, you may need to slightly boost your calorie intake.
Meal Plan
A meal plan helps guide your daily 1,200-calorie menu. A 1,200-calorie meal plan based on the U.S. Department of Agriculture Dietary Guidelines for Americans 2010 includes 1.5 cups of vegetables, 1 cup of fruits, 3 oz. of protein foods, 4 oz. of grains, 2.5 cups of dairy products, 4 tsp. or 17 g of oils and 121 extra calories each day.
Sample Menu 1
For breakfast, consume 1/2 cup of fruit juice, 1 cup of low-fat milk and 1 cup of cold cereal. For a morning snack, consume 1/4 cup of dried fruit and 1 cup of low-fat yogurt. For lunch, consume 2 cups of salad greens, 1 oz. of croutons, 2 oz. of grilled chicken and 2 tbsp. of salad dressing. For an afternoon snack, consume 1 oz. of pretzels and 0.3 oz of cashews or mixed nuts. For dinner consume 1/2 cup of cooked vegetables, 1 oz. of grilled salmon, 1/2 cup of cooked rice, 1/2 cup of low-fat milk and 2 tsp. of olive oil.
Sample Menu 2
For breakfast, eat 1 cup of yogurt, 1 small piece of fruit, 1 slice of whole-wheat bread and 1 tbsp. of peanut butter. For a morning snack, take in 1.5 oz. of low-fat cheese and 1/2 cup of fruit. For lunch, try 1 cup of raw veggies, 1 tbsp. of ranch dressing, 2 oz. of lean turkey or ham, 1 slice of whole-grain bread and 2 tsp. of mayonnaise. For an afternoon snack, consume one-quarter of an avocado and 5 whole-wheat crackers. For dinner, consume 1/2 cup of cooked vegetables, 1/2 cup of mashed potatoes, 1 oz. of meatloaf, 1 tsp. of olive oil and 1/2 cup of low-fat milk.
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