1200 calorie diet plan for weight loss – Lose 20 pounds in a month diet plan


This content was Verified by facts by a Certified nutritionist in our editing team. Find out more here. Always consult a physician before beginning any diet.

The 7-day 1200-calorie diet plan for weight loss is simple and easy to follow.

Along with natural ingredients, our 7-day 1200 diet plan for weight loss recipes is well balanced and nutritious.

Don’t worry if you don’t have much experience in the kitchen! Recipes and ingredients are simple and flexible.

It is designed to help you lose weight fast and develop healthy eating habits!

Daily goals for protein, fiber, sugar, carbohydrates and fats were taken into account to ensure balance. These daily goals are:

  • Calories: 1,200
  • Carbohydrates: 150 g (5.29 oz)
  • Fat: 40 g (1.41 oz)
  • Protein: 60 g (2.11 oz)
  • Fiber: 25 g (0.88 oz)
  • Sugar: 45 g (1.58 oz)

Following a 1200 calorie diet can be a challenge. Especially for the big eaters! To help you deal with hunger (hopefully not too much) drink plenty of water.

You can also drink tea and coffee – they have no calories, yes!

There will be more diet tips at the end of this article 🙂


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Day 1

produce

Breakfast: (341 calories)

gruel: Mix one cup of oats (81 g), 1 cup of skim milk (245 g), 1 crushed walnut and 1 tablespoon of chia seeds. Cook for 5 minutes as needed.

Snack: (95 calories)

1 medium apple

Lunch: (152 calories)

Baked chicken and vegetable breast

Spinach, 1 cup
Baked chicken breast (2 slices, 42 g)
Baked – sweet potatoes (100g)
1 medium tomato (123 g)

Afternoon snack: (124 calories)

Greek yogurt (natural), (100g)
Grapes – raw, 1 cup (92 g)

Dinner: (473 calories)

Rice with meat and vegetables

1 cup boiled brown rice (195 g)
Meat – Lean beef, (100g)
1 medium – peeled / sliced ​​cucumbers, (201 g)
Steamed vegetables (medium carrot + 100 g broccoli + 100 g green beans)

Total calories: 1,185

Check out our cucumber diet for some super healthy recipe options.

Day 2

Breakfast with boiled egg and toast

Breakfast: (205 calories)

Scrambled eggs on toast:

Mix 2 beaten eggs with a pinch of salt and a pinch of skim milk, then boil. Serve with a slice of white toast.

Snack: (150 calories)

28 grams of almonds

Lunch: (335.5 calories)

Pan-fried fish, potatoes and sauteed vegetables

Sauteed mushrooms (100 g)
Kale wife, 0.5 cup
Pan-fried fish, (100 g)
Boiled potatoes (100 g)

Snack: (62 calories)

1 medium orange

Dinner: (332 calories)

Vegetarian lentil soup. See the recipe here.

Total calories: 1,085

Day 3

green vegetables

Breakfast: (347 calories)

(100g) Avocado with 1 slice of smoked salmon (100g) and 4 biscuits with water (15g)

Snack: (90 calories)

1 small banana

Lunch: (343 calories)

Grilled vegetables and chicken with brown rice

Eggplant – grilled, 3 slices (100g)
Zucchini – grilled in the oven, 1 cup (100 g)
Chicken Breast – Baked, 1.76 oz (2 slices, 42 g)
Rice, brown, medium grain, boiled, 0.5 cups

Snack: (37 calories)

Greek yogurt (natural), 1.94 oz

Dinner: (383 calories)

Vegetable bowl with wild salmon

See the recipe here.

Total calories: 1,200

Don’t have time to cook? Check out some healthy juice recipes to change things up a bit.

Day 4

NUTS

Breakfast: (265 calories)

Fruit yogurt

Chia seeds, (28g)
Greek yogurt (natural), 3.88 oz
Blueberries, 1 cup
Muesli, 0.2 tbsp (sprinkle)

Snack: (52 calories)

Hummus with carrot sticks

Hummus (15 g)
1 medium carrot

Lunch: (386 calories)

BLT chicken with avocado wrap

See the recipe here.

Snack: (69 calories)

100 grams of grapes

Dinner: (393 calories)

Baked beef with quinoa and vegetables.

Boiled quinoa – 1 cup
Homemade – Steamed vegetables, 1 cup
Meat – Lean beef, (100 g)

Total calories: 1,165


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Day 5

girl cutting pears

Breakfast: (220 calories)

Fresh blueberry porridge

Blueberries, 0.5 cup
Chia seeds, 1 teaspoon
Oats – boiled, 1 cup
Skim milk, 1 cup

Snack: (101 calories)

It looks average

Lunch: 230 calories

Tuna salad – mix all ingredients in a bowl

Cucumbers, 1 medium
Red, 1 medium
Boiled egg – medium
Ton Springwater, 100 g
Spinach, 1 cup
Purple onion – 1 small

Snack: (95 calories)

An average apple

Dinner: (390 calories)

Vegetarian lentil soup. See the recipe here.
Wholemeal bread 1 slice

Total calories: 1,036

Are you a smoothie person? Check out some delicious weight loss meal replacement smoothies.

Day 6

Meat and Vegetables

Breakfast: (114 calories)

Blueberries, 0.5 cup
Cow’s cheese, 100 g

Snack: (166 calories)

28 grams of almonds

Lunch: (152 calories)

Baked chicken and vegetable breast

Spinach, 1 cup
Chicken breast – baked (2 slices, 42 g)
Zucchini – grilled in the oven, 1 cup
Baked – Sweet Potatoes (100g)

Snack: (51 calories)

medium Lebanese cucumbers (chopsticks)
Hummus (dip) a tablespoon (15 g)

Dinner: (400 calories)

Baked beef with quinoa and steamed vegetables

Meat – Lean beef, 100 g
Boiled quinoa – 1 cup
Steamed – Broccoli, Cauliflower, Carrots, 1.5 cups

Total calories: 883

Day 7

Breakfast with muesli and yogurt

Breakfast: (265 calories)

Fruit yogurt

Chia seeds, 28 g
Greek yogurt (natural), 388 oz
Blueberries, 1 cup
Muesli, 0.2 tbsp (sprinkle)

Snack: (62 calories)

1 medium orange

Lunch: (386 calories)

BLT chicken with avocado wrap

See the recipe here.

Snack: (32 calories)

100 grams of strawberries

Dinner: (230 calories)

Tuna salad – mix all ingredients in a bowl

Cucumber – Lebanese, 1 medium (100 g)
Red, 1 medium
Boiled egg
Ton Springwater, 2.46 oz
Spinach, 1 cup
Purple onion – a small one

Total calories: 975

Have you heard of low calorie foods? Learn how to help you lose weight.

Meal preparation tips:

cooking salad

  • Spices: You can season your meals with a little salt and pepper, garlic, ginger and fresh herbs.
  • Rosemary and thyme are quite suitable for fried meat and vegetables.
  • To add a pleasant fresh flavor to fish dishes and salads, sprinkle with fresh parsley and coriander.

Check out this wonderful list of healthy spice ingredients that you can use to make your meals more interesting and deliciously healthy!

  • Baked vegetables: As we try to avoid the oil, try baking your vegetables on a sheet of baking paper to prevent the vegetables from sticking to the baking tray. Most of the meats and vegetables in this 1200 diet are cooked in the oven in 15 minutes at 200 C (392 F).
  • Steaming vegetables: cooking time differs for each vegetable. To ensure that you do not lose nutrients, try to follow the cooking times.
  • A tip that I use a lot when steaming different vegetables together, such as carrots (hard) and broccoli (soft): you can place the carrot pieces at the bottom of the steam tray and the broccoli on top, so carrots can cook faster and broccoli slower. You can drink vegetable water once it has cooled or use it later in soups / rice.

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1200 calorie diet warnings:

pink yoga mat

Always consult your doctor before starting a diet. Your doctor will be able to recommend a diet based on your current health and body limits.

Exercise alert! Exercise is good for everyone, however, if you are not used to exercising during your diet, then it is a good idea to take it easy.

Maybe 30 minutes of light to moderate cardio a day? Consult your doctor if you are not sure.

See our complete Tabata Yoga Guide for a light exercise program option.

Remember, if you’re not feeling well – stop. Even if this is a well-balanced diet, it may not be for you. Consult your doctor!

Are you ready for the challenge ?!

  • Hide your sweets – No temptation, please! Tell your friends and family about your diet plans. Avoid social events during the 7 days or bring your snacks and stay strong!
  • Make a shopping list and stick to it. By the way, don’t go shopping hungry!
  • Feel free to change this 1200 calorie diet (fruit / vegetable and vegan protein options) to find what works best for you, depending on the season, country and taste.
  • Don’t punish yourself – It’s okay to go over the daily calories, this is a very healthy diet and to go over the calories because you ate more fruits and vegetables is fine!

Try this – Here’s our printable 1200-calorie diet plan in case you want to make your own 1200-calorie diet plan.


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This content was Verified by facts by a Certified nutritionist in our editing team. Find out more here.



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