1200 – Calorie Meal Plan

Updated on October 16th, 2022

One needs to maintain a meal plan that promotes both sound health and supplements the body daily. It’s why this suggested diet plan can be of tremendous help. It’s the ultimate simple-calorie option you’ll need to eat healthily and promote total wellness.

This meal plan is designed to include foods and ingredients that’ll supply a steady daily dose of 1200 calories. And while this number isn’t a universal indication, it is known to be a great place to start if you plan to lose weight. This plan comprises a rich collection of fibre-rich foods, including vegetables, fruits, whole grains, and lean proteins. And it also offers an exquisite taste, as the plan gives room for the fullness of flavour in each dish.

The meal plan uses lots of rich foods, encouraging you to adopt a healthy diet, and eliminate ingredients that add processed sugars to your system. And its daily calorific count of 1200 is renowned for having helped lots of people drop weight in a matter of two weeks. The plan is also pretty adaptable, as you can adjust it to fit your keto dietary needs. This option is possible by reducing the carb ingredients while increasing the proteins and fats.

You can also use this meal plan for your paleo diet needs. As a rule, most of its ingredients are fresh and natural, and these conditions are renowned for supplementing the highest amount of nutrients. Plus, the recipes are very adjustable, so you can take out any item you’re not comfortable with and replace it with a paleo-friendly substitute.

If you’re more in tune with the Mediterranean diet, then you need not worry. This meal plan is packed with fresh fruits, vegetables, lean proteins, whole grains, and healthy fats. And if you want to embrace this diet nature fully, add a few glasses of red wine at intervals or during meals.

Not only is this diet beneficial for weight loss plans, but also for those with sedentary lifestyles. And it’s also a handy method for managing blood sugar in people with diabetes. Plus, you can also apply the meal plan if you seek to improve cholesterol levels.

Meal Plan

Day 1

Breakfast

• Blueberry Pomegranate smoothie

Lunch

• Open-Faced Turkey Sandwich

Dinner

• Cauliflower Fried Rice

Day 2

Breakfast

• Apple Cobbler Oatmeal

Lunch

• Cobb Salad in a Jar

Dinner

• Lemony Spaghetti Squash with Shrimp Scampi

Day 3

Breakfast

• Breakfast Burrito

Lunch

• Creamy Broccoli Soup

Dinner

• Pumpkin Turkey Chili

Day 4

Breakfast

• English Muffin topped with light cream cheese (two tablespoons), and vegetables

Lunch

• Curried Chicken Salad with Green Peas

Dinner

• Pizza Peppers

Day 5

Breakfast

• Bacon, Egg and Cheese Sandwich

Lunch

• Quinoa Chicken Tabouleh

Dinner

• One-Skillet Lime Cilantro Shrimp

Day 6

Breakfast

• Charred Tomato and Avocado with Poached Egg

Lunch

• Asparagus, Swiss Chard and Feta Frittata

Dinner

• Baked Salmon and Sautéed Spinach

Day 7

Breakfast

• Three-Ingredient Pancakes

Lunch

• Open-Faced Tuna Melt

Dinner

• Shakshuka with Zucchini Noodles

Extra Tips

1. You can increase the number of vegetables or proteins in each recipe to suit your specific needs.
2. This diet plan works best when the ingredients are purely natural. So, if you can, try to avoid foods with added sugars and sweetened foods, like maple syrup, yoghurts, and blueberries. Let meals that thrive on sweetness be lifted by the natural sugars in the recipe.
3. Remember to drink lots of water, so you stay filled without adding extra calories. Aim for one to two glasses between meals and as the day progresses. It’s also best to use an eight-ounce glass for this purpose.
4. If you’re making recipes with butter, mayonnaise, or oil, consider ingredients void of trans fat. These types tend to increase the calorific count and won’t be helpful if you work with the suggested limit. Plus, trans fat isn’t a healthy element to add to the body.
5. Also, consider avoiding ingredients with high amounts of sodium. Such items include processed foods with additives or extra-salty items.
6. If you feel it’s too plain, you can add some herbs or slices of fresh fruits to the glasses of water. Or you can swap for sparkling water if it works for you.
7. Remember to combine this low-calorie diet with regular workouts if your goal is to lose weight.
8. Take note of gluten contents in ingredients like bread and yoghurts if you’re sensitive about it. Check the labels of products that include this item before adding it to your shopping cart.
9. You can also consider snacks in-between the suggested meals, especially if you wish to increase your calorific intake. Options for this idea include mixed nuts, cheese, Proscuitto, peanut butter spreads, guacamole, and canned mixed veggies. You can also much on fruits like mangos, oranges, apples or clementines if you prefer them.

Meat and Fish	Fruits	Grain and Grain Products	Vegetables and Legumes	Milk and Dairy	Others
Chicken breasts	Blueberries	Whole-grain bread	Red Onions	Reduced-fat cheese	Dry white wine
Turkey	Lemons	Rolled oats	Cauliflower rice	Full-fat Greek yoghurt	Dijon mustard
Shrimp	Pomegranate juice	English muffins	Bell peppers	Non-fat Greek yoghurt	Red pepper flakes
Salmon fillets	Apples	Whole-wheat flour	Garlic cloves	Cheddar cheese, reduced-fat	Apple cider vinegar
Canned light tuna	Limes	Tortilla wraps	Yellow onions	Parmesan cheese	Coconut sugar
Canadian bacon	Bananas		Grape tomatoes	Almond milk	Low-Fat Mayo
			Cherry tomatoes	Mozzarella cheese, part-skim	Mustard
			Hummus	Light cream cheese	Ketchup
			Red and green bell peppers	Light sour cream	Sesame oil
			Baby carrots	Feta cheese	Soy sauce, low-sodium
			Scallions	Gorgonzola	Eggs
			Lettuce	Milk	Red pepper flakes
			Garbanzo beans	Whipped butter	Hot sauce
			Cucumbers		Vanilla extract
			Mixed baby greens		Ground cinnamon
			Dill weed, dried		Black pepper
			Spaghetti squash		Olive oil, extra-virgin
			Leeks		Italian seasoning
			Parsley		Curry powder
			Jalapeno peppers		Pizza sauce
			Chives		Ground cayenne pepper
			Spinach		ground cumin
			Black beans		Chilli powder
			Pumpkin puree		Cocoa powder
			Broccoli		Nutmeg
			White beans		No-salt tomato paste
			Red peppers		Vegetable broth, reduced-sodium
			Oregano		Paprika
			Fresh basil leaves		Maple syrup
			Peas		Marinara sauce
			Quinoa		Onion powder
			Shallots		Garlic powder
			Yellow tomatoes
			Avocado
			Asparagus
			Fresh thyme leaves
			Kale
			Pickles
			Zucchini

The 1200-calorie diet idea is an ideal way to stay in shape while keeping your body alive. And the meal plan comes with lots of perks, including the possibility of adjustment and promotion of a healthy lifestyle. So, don’t hesitate to try out this diet plan if you feel your body will benefit from its numerous offers.