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
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)
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: (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
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
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
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
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: (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:
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:
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.
