1200 Calorie Diet Plan

1200 Calorie Diet Samples

If you need to follow a 1200 calorie diet take a look at the five diet samples below, they are just over 1200 calories each. The 1200 calorie diets were never used on two consecutive days they were followed day by day then repeated after day five. This was done to limit any possible deficiency in vitamins or minerals.


Some of the meals in the 1200 calorie diets are made up of ready made frozen meals for convenience, I sometimes changed them to another brand with roughly the same calorie content.

I included many of the foods I love to eat, but simply ate them less frequently and replaced most with healthy low fat meal. On the 5th day I ate mostly fruit all day so I could indulge in my favourite take away - a Chinese curry!

The following low-calorie diets are for demonstration purposes only!
If you decide to follow a diet below 1800 calories or any diet samples on this website you must seek the approval of a qualified dietician before starting the diet plan.

1200 calorie diet sample Day 1

Breakfast:
Small Bowl breakfast cereal with skimmed milk - 200 calories
Fruit Juice unsweetened - 60 cals
Lunch:
1 Banana - 107 cals
1 Orange - 23 calories
Snack:
Non fat yogurt small pot - 50 cals
Fruit - 40 calories

Dinner:
Vegetable Curry with Fried Rice "Take away meal" - 700 calories
Total calories = 1180 Calorie Diet


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1200 calorie diet sample Day 2

Breakfast:
1 large hard boiled egg - 90 calories
2 slices wholemeal toast with thin smear butter - 200 cals
Large slice melon - 47 calories
Lunch:
Baked potato with 100g "Heinz" baked beans - 300 cals
Cottage Cheese with chives reduced fat 100g - 80 calories
Snack:
Muesli meal replacement bar "Boots" - 200 calories

Dinner:
Pasta Salad made with a little olive oil & a little sauce to flavour - 200 - 300 calories ( 250 average )
50g Tinned Tuna in brine - 50 cals
Total calories = 1217 Calorie Diet


1200 calorie diet sample Day 3

Breakfast:
2 rashers leanest bacon grilled - 200 cals
Tinned Tomatoes 100g - 16 calories
2 slices wholemeal bread/toast with little butter & jam - 220 calories
Piece of fruit or fruit juice 50 cals
Lunch:
Cream of Mushroom soup - 96 calories
Slice of bread with butter- 108 calories
Snack:
Packet of low fat chips (crisps UK) - 110 calories
Fruit - 80 calories
Dinner:
Chicken Chow Mein "St Michael" 280g - 240 calories
vegetables - 100 calories

Total calories = 1220 Calorie Diet


Weight loss progress often stops due to a lowered metabolism. Increase metabolism before cutting calories and very low calorie diets wont be necessary!


1200 calorie diet sample Day 4

Breakfast:
Small Bowl breakfast cereal with skimmed milk - 200 calories
Fruit Juice unsweetened - 60 cals
Lunch:
"Ross" Cod bake frozen meal 300g - 320 calories
Fresh Vegetables - 150 cals
Dinner:
Caribbean Rice & Peas recipe - 434 cals
Snack:
low fat Yogurt - 60 calories
piece of fruit - 50 cals
Total calories = 1274 Calorie Diet

1200 calorie diet sample Day 5

Breakfast:
Muesli with skimmed milk small Bowl - 350 calories
Fruit juice unsweetened - 60 calories

Lunch:
"Ross" French bread Pizza 150 grams - 300 cals
Mixed Salad Large portion - 80 calories
Apple - 49 cals
Dinner:
Lasagne "Birds Eye" Menu Master frozen 250g - 317 calories
Mixed Vegetables fresh or frozen 200g - 100 cals
Total calories = 1256 Calorie Diet