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Two Menus for a 1,200 Calorie Per Day Diet

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Updated March 29, 2014

Following a low-calorie diet isn't difficult if you're prepared with nutrient-dense foods. Choose plenty of low-calorie, high fiber fruits and vegetables, whole grains and low-fat protein sources.  

You'll also need to have a good set of measuring cups and measuring spoons, plus a kitchen scale until you get used to estimating your serving sizes.

Plan all your meals and snacks for a few days or a week at a time.

Here are two 1,200 calorie-per day menus to get you started:

1,215 Calorie Menu With No Non-Nutritive Sweeteners

Breakfast
  • One cup oatmeal
  • One-half cup non-fat milk
  • One tablespoon honey
  • One-half cup blueberries
  • One cup plain coffee or tea as a beverage
Lunch
  • Two slices 100-percent whole grain bread, deli sliced turkey breast, tomato slice, lettuce and one tablespoon mustard
  • One-half cup sliced carrots
  • Water as a beverage
Dinner
  • Three ounces baked salmon
  • One cup green beans
  • Salad with one cup raw spinach, five cherry tomatoes and one-half cup broccoli florets with lemon juice as a dressing
  • Water with a slice of lemon as a beverage
Snacks
  • One apple with 12 almonds
  • Several glasses of water
  • One cup non-fat milk
  • One-half cup plain yogurt with one tablespoon honey
  • One cup strawberries.
Nutrition Information
  • Total Calories - 1,215
  • Total Fat - 17.7 percent (25 grams)
  • Total Protein - 23 percent (72 grams)
  • Total Carbohydrates - 59.3 percent (185 grams)
  • Sodium - 1,402 milligrams
  • Sugar - 107 grams
  • Cholesterol - 94 milligrams
  • Saturated Fat - 5.0 grams
  • Fiber - 28 grams
 

1,218 Calorie Menu With Non-Nutritive Sweeteners

Breakfast
  • One cup whole grain corn cereal
  • One packet sucralose
  • One-half cup non-fat milk
  • One cup 100-percent orange juice as a beverage
Lunch
  • A salad made with two cups field greens, two ounces albacore tuna (packed in water), one-half cup cherry tomatoes with two tablespoons balsamic vinegar as a dressing.
  • Diet soda as a beverage
Dinner
  • One three-ounce pork chop
  • One baked sweet potato
  • One cup steamed asparagus
  • One tablespoon olive oil
  • One small glass of white wine
Snacks
  • One small pita bread with two tablespoons hummus
  • One pear
  • One serving low-fat, sugar-free fruit-flavored yogurt
  • One cup blueberries
  • Two-thirds cup baby carrots with one ounce fat-free vegetable dip
  • Several glasses of water with slices of lemon or lime
Nutrition Information
  • Total Calories - 1,218
  • Total Fat - 14.6 percent (20 grams)
  • Total Protein - 22.6 percent (70 grams)
  • Total Carbohydrates - 56.8 percent (176 grams)
  • Sodium - 1,615 milligrams
  • Sugar - 86 grams
  • Cholesterol - 116 milligrams
  • Saturated Fat - 5.0 grams
  • Fiber - 24 grams

I created these menus by using Calorie Count, where you can track your calories, find friendship and support with other dieters and even analyze your own recipes. I also have menus for 1,500 calorie per day and 1,700 calorie per day diets.

Please note: before starting a low-calorie diet, you should see your doctor. 

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