Cool Health Blog
The 1200-calories diet plan’s an excellent way to proficiently shed weight. The outcome can typically be observed after dieting for a couple of weeks. It’s essential to be imaginative with planning meals and eating food that’s rich with nutrients so that you don’t tend to feel famished by the time the day ends. We have chalked out a detailed five day meal plan based up on a 1200-calories diet that will offer you a healthy plus a creative choice.
Day 1
For Breakfast:
- Plain Waffle- 1 (Round About 4”Dia Or 4” Square) = 33 Grams = 103 Kcal
- Maple Syrup – 1 Tsp.= 20 Grams = 52.2 Kcal
- Butter – 1 Tsp.= 14grams = 100 Kcal
- Decaffeinated Coffee W/O Sugar Or Water = 8 Oz. = 0 Kcal
Total = 255.2 Kcal
For Lunch:
- Skimmed Milk – 1 Cup = 247 Grams = 86.5 Kcal
- Raw Vegetable Salad:
Shredded Cos Lettuce Or Romaine – 1 Cup = 47grams = 8.0 Kcal
Chopped Carrots -¼ Cup = 32 Grams = 13 Kcal
Green Peppers (Chopped) -¼ Cup = 37.3 Grams = 7.5 Kcal
Shredded Cabbage -¼ Cup = 17.5 Grams = 4.2 Kcal
Chopped Celery -¼ Cup = 25 Grams = 4 Kcal
Total Calories (Salad) = 36.7 Kcal
Salad Dressing- Fat Free -1 Tbsp = 14 Grams = 6.6 Kcal
1 Roll (Whole Grain) 28 Grams or 1 Oz = 74 Kcal
Total: 203.8 Kcal
For An Afternoon Snack:
- Sliced Strawberries – ½ Cup = 88 Grams = 26.6 Kcal
- Fruit Yogurt (Fat Free)- 6 Oz. = 170 Grams – 161 Kcal
Total: 187.6 Kcal
For Dinner:
- Lean Only, No Fat Added Sirloin Steak, Grilled –3 Oz. = 85 Grams = 225 Kcal
- Wild Rice (Cooked) -1 Cup = 164 Grams = 166 Kcal
- Butter 1 Pat = 5g = 35.8 Kcal
- Cooked Carrots Sliced -½ Cup = 78 Grams = 27.3 Kcal
- Mixed Salad– 1= 36.7 Kcal
- Fat Free Dressing – 2 Tbsp = 28 Grams = 13.2 Kcal
Total: 504 Kcal
For An Evening Snack:
- Orange –1 Small = 104 Grams = 49 Kcal
Total: 49 Kcal
Total for Day 1 = 1200 Kcal
Day 2
For Breakfast:
- Oatmeal, Cooked In Water – ½ Cup Of = 117 Grams = 83 Kcal
- Brown Sugar -1 Tsp = 4 Grams = 11 Kcal
- Skimmed Milk – ½ Cup = 122.5 Grams = 42.5
- Orange Juice – 1 Cup = 248 Grams = 112 Kcal
Total: 248.5 Kcal
For Lunch:
- A Turkey Sandwich :
Turkey Breast – 1 Oz. = 28 Grams = 29.1 Kcal
Fat Free Mayonnaise Or Mustard – 1 Tsp = 5 Grams = 4 Kcal
Thin Bread (Whole Wheat) – 2 Slices = 66 Grams – 183.6 Kcal
- Small Apple – 1 = 149 Grams = 73.5 Kcal
Total: 290.2 Kcal
For An Afternoon Snack :
- Skimmed Milk –½ Cup = 122.5 Grams = 42.5
- Strawberries – 1 Cup = 144 Grams = 46.1 Kcal
Total: 88.6 Kcal
For Dinner:
- Baked, Grilled Skinless, Or Broiled Chicken Breast – 2 Oz. = 56 Grams = 44.8 Kcal
- Baked Potato – 1 Small = 138 Grams = 128 Kcal
- Margarine Or Butter – 1 Tsp. = 5 Grams = 35.8 Kcal
- Green Beans – 1 Cup = 125 Grams = 43.8 Kcal
- 1 Salad-Mixed Green From The 1st Day = 36.7 Kcal
- Fat Free Dressing – 2 Tbsp = 28 Grams = 13.2 Kcal
Total: 302.2 Kcal
For An Evening Snack:
- Milk Shake (Low Fat):
Skimmed Milk – 1 Cup = 245 Grams = 85 Kcal
Vanilla Ice Cream (Fat Free)– 1 Cup = 136 Grams = 186 Kcal
Total: 271 kcal
Total for Day 2 = 1200 Kcal
Day 3
For Breakfast:
- Round Pancakes – 2 = 76 Grams = 172.6 Kcal
- Maple Syrup Or Fruit Spread – 1 Tbsp = 20 Grams = 52.2 Kcal
Total: 224.8 Kcal
For A Morning Snack:
- Skimmed Milk – 1 Cup = 245 Grams = 85 Kcal
- Small Sliced Peach- 1 = 130g = 50.7 Kcal
Total: 135.7 Kcal
For Lunch:
- Mixed Greens Salad (Day 1) – 1 = 36.7 Kcal
- Fat Free Dressing –1 Tbsp = 14 Grams = 6.6 Kcal
- Low-Sodium, Fat-Free Saltine Crackers – 6 = 30 Grams = 118 Kcal
- Drained Solids Of Tuna Fish, Canned Inside Water, Light, W/O Salt– 3 Oz. = 85 Grams = 98.6 Kcal
- Small Apple -1 = 149 Grams = 73.5 Kcal
Total: 333.4 Kcal
For An Afternoon Snack:
- Milk Chocolate – ½ Oz = 14 Grams = 75 Kcal
Total: 75 Kcal
For Dinner:
- Cooked Pasta – 1 Cup = 140 Grams = 183.4 Kcal
- Meatless Spaghetti Sauce– ½ Cup = 126 Grams = 60.3 Kcal
- Salad Mixed Green (Day 1) –1 = 36.7 Kcal
- Fat Free Dressing – 1 Tbsp = 14 Grams = 6.6 Kcal
Total: 287 Kcal
For An Evening Snack:
- Skimmed Milk – 1 Cup = 245 Grams = 85 Kcal
- Standard Snack Cracker, Regular –2 = 12 Grams = 60.6 Kcal
Total: 145.6 Kcal
Total For Day 3 = 1200 Kcal
Day 4
For Breakfast:
- Freshly Squeezed Orange Juice – ½ Cup = 124 Grams = 56 Kcal
- Corn Flakes – 1/2 Cup = 14 Grams = 50.5 Kcal
- Skimmed Milk – 1 Cup = 245 Grams = 85 Kcal
- Strawberries – 1 Cup = 144 Grams = 46.1 Kcal
Total: 237.6 Kcal
For A Morning Snack:
- Peanut Butter (Reduced Fat)– 2 Tsp = 10 Grams = 52.1 Kcal
- Rice Cakes – 2 = 18 Grams = 69.7 Kcal
Total: 121.8 Kcal
For Lunch:
- Vegetable Soup –1 Cup = 245 Grams = 53.9 Kcal
- Salad Mixed Green (Day 1) –1 = 36.7 Kcal
- Salad Dressing (Fat Free)- 2 Tbsp =28 Grams = 13.2 Kcal
- Skimmed Milk – 1 Cup = 245 Grams = 85 Kcal
- Low-Sodium, Fat-Free Saltine Crackers – 6 = 30 Grams = 118 Kcal
Total: 306.8 Kcal
For An Afternoon Snack:
- Small Apple – 1 = 149 Grams = 73.5 Kcal
Total: 73.5 Kcal
For Dinner:
- Any White Fish Or Flounder (Grilled, Baked Or Broiled) – 5 Oz. = 140 Grams = 164 Kcal
- Baked Potato – 1 Medium = 173 Grams = 161 Kcal
- Salad Mixed Green (Day 1) –1 = 36.7 Kcal
- Salad Dressing (Fat Free)-1 Tbsp = 14 Grams = 6.6 Kcal
Total: 368.3 Kcal
For An Evening Snack:
- Air-Popped Popcorn– 3 Cups = 24 Grams = 93 Kcal
Total: 93 Kcal
Total For Day 4 = 1200 Kcal
Day 5
For Breakfast:
- English Muffin – ½ = 28.5 Grams = 64.5 Kcal
- Egg Poached – 1 = 50 Grams = 71 Kcal
- Grapefruit – ½ = 123 Grams = 51.7 Kcal
- Skimmed Milk -1 Cup = 245 Grams = 85 Kcal
Total: 272.2 Kcal
For A Morning Snack:
- Large Pear – 1 = 230 Grams = 133 Kcal
Total: 133 Kcal
For Lunch:
- Lean Ham Or Turkey Breast– 2 Oz. = 56 Grams = 58.2 Kcal
- Whole Grain, Large Pitta Bread –½ = 32 Grams = 85 Kcal
- Small Sliced Carrots– 2 = 100 Grams = 41 Kcal
- Skimmed Milk -1 Cup = 245 Grams = 85 Kcal
Total: 269.2 Kcal
For An Afternoon Snack:
- Peach Large – 1 = 175 Grams = 68.3 Kcal
Total: 68.3 Kcal
For Dinner:
- Cheese Only Pizza, 12″ Medium –2 Slices = 374 Kcal
- Double Portion Salad Mixed Green (Day1) – 1 Large = 73.4 Kcal
- Salad Dressing (Fat Free)-1 Tbsp = 14 Grams = 6.6 Kcal
Total: 454.0 kcal
Total for Day 5 = 1200 Kcal
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