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The 1200 Calories Diet Plan To Lose Weight Fast

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.1200-calorie-diet-1

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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