Before starting a low-calorie diet, you should see your doctor. 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
- 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
- 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
- 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.
- 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
- 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
- One three-ounce pork chop
- One baked sweet potato
- One cup steamed asparagus
- One tablespoon olive oil
- One small glass of white wine
- 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
- 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.
I've also created weekly meal plans for a more average diet: Balanced Meal Plan.
