1200

Breakfast y y y y

1 Cup Fruit Juice 1/2 Cup Oatmeal 1 Cup Low-Fat Yogurt Black Coffee or Herbal Tea

Snack  Sn ack  y

Smoothie

(1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).

Lunch y y y

2 Slices Whole Wheat Bread 1/2 Cup Tuna (in water only) Salad (Tomato, Cucumber, Lettuce) with 1 teaspoon mayonnaise + 1/2 t bsp olive oil.

nner er Dinn y y y

3.5

oz (~100g) chicken breast (skinless boneless) - cook in griller. 1 Cup Broccoli 1/2 Cup Brown Rice

Breakfast y y y

2 Slices Whole Wheat Toast with 1 tsp Butter  1/2 Cup Canned Fruit Cocktail Co cktail (Fruit Salad) - in natural juice only T rim (1%) Milk  8 oz (1 cup) Trim

Snack  Sn ack  y

1 Medium-Sized Banana

Lunch y y y

Crackers with Low-Fat Cottage Cheese. Handful Mixed Nuts (Almonds, Walnuts, Brazil nuts) 1 Medium Fruit (Apple, Peach, Plum, Pear, etc) 6

Dinner y y y y y y

Medium Baked Potato 3 oz (~85g) Sirloin Steak  1/2 Cup Mushrooms 1/4 Cup Onions 1 Teaspoon olive or canola oil (cooking) 1 Cup Mixed Vegetables

Breakfast: y y

Small Bowl breakfast cereal with skimmed milk - 200 calories Fruit Juice unsweetened - 60 cals

Lunch: y

1

y

1

Banana - 107 cals Orange - 23 calories

Snack: y y

Non

fat yogurt small pot - 50 cals Fruit - 40 calories

Dinner: y

Vegetable

Curry with Fried Rice "Take away meal" - 700 calories

Total calories = 1180 Calorie Diet 

1200 calorie diet sample Day 2 Breakfast: y y y

large hard boiled egg - 90 calories 2 slices wholemeal toast with thin smear butter - 200 cals Large slice melon - 47 calories 1

Lunch: y y

Baked potato with 100g "Heinz" baked beans - 300 cals Cottage Cheese with chives reduced fat 100g - 80 calories

Snack: y

Muesli

Dinner:

meal replacement bar "Boots" - 200 calories

y

y

Pasta

Salad made with a little olive oil & a little sauce to flavour - 200 - 300 calories ( 250 average ) 50g Tinned Tuna in brine - 50 cals

1200 calorie diet sample Day 3 Breakfast: 2 rashers leanest bacon grilled - 200 cals Tinned Tomatoes 100g - 16 calories 2 slices wholemeal bread/toast with little butter & jam - 220 calories Piece of fruit or fruit juice 50 cals Lunch: Cream of Mushroom soup - 96 calories Slice of bread with butter- 108 calories Snack: Packet of low fat chips (crisps UK) - 110 calories Fruit - 80 calories Dinner: Chicken Chow Mein "St Michael" 280g - 240 calories vegetables - 100 calories y y y y

y y

y y

y y

1200 calorie diet sample Day 4 Breakfast: y y

Small Bowl breakfast cereal with skimmed milk - 200 calories Fruit Juice unsweetened - 60 cals

Lunch: y y

"Ross" Cod bake frozen meal 300g - 320 calories Fresh Vegetables - 150 cals

Dinner: y

Caribbean Rice & Peas recipe

- 434 cals

Snack: y y

low fat Yogurt - 60 calories piece of fruit - 50 cals

1200 calorie diet sample Day 5 Breakfast: y

Muesli

with skimmed milk small Bowl - 350 calories

y

Fruit

juice unsweetened - 60 calories

Lunch: y

"R oss"

y

Mixed

y

French bread Pizza 150 grams - 300 cals Salad Large portion - 80 calories Apple - 49 cals

Dinner: Lasagne "Birds Eye" Menu Master frozen 250g - 317 calories y y

Mixed Vegetables

fresh or frozen 200g - 100 cals

Total calories = 1256 Calorie Diet 

Day 1 y

y

y

y

y

Breakfast o 1/2 cup orange juice o 1/2 banana o 1 large shredded wheat biscuit o 1 cup skim milk Mid morning snack o 3 whole-wheat crackers o 3 ounces low-fat cottage cheese Lunch o 2 slices whole wheat bread (check the calorie count as some breads are sliced thicker or baked in bigger loaves) o 1 Tablespoon peanut butter o 1 tablespoon jelly  sugar free o 1 cup skim milk o 1 medium size orange o 2 cups baby carrots Mid afternoon snack 3 handfuls of unbuttered popcorn, seasoned with herbs o Dinner 5 ounces lean broiled beef  o Small baked potato  3 ounces o o 1 tablespoon light margarine o 1 cup of steamed broccoli or asparagus o 1 cup of mixed greens salad o 1 tablespoon of light salad dressing

Day 2 y

Breakfast o 2 slices whole wheat toast o 2 teaspoons light margarine o 1 cup sliced strawberries

1 teaspoon sugar 6 ounce container yogert  fat and sugar free o Mid morning snack o 2 large graham crackers o 1 teaspoon peanut butter Lunch o 1 toasted whole wheat English muffin o 1 ounce low fat cheese of your choice o 1/2 cup baby carrots o 1/2 cup light or fat free ice cream Mid afternoon snack o 4 mini rice cakes o 2 tablespoons low-fat cottage cheese Dinner o 3 ounces lean protein o 1 medium baked sweet potato o 2 teaspoons light margarine o 1 cup steamed broccoli o

y

y

y

y

1200

Calories and the USDA Nutritional Pyramid

When creating 1200 calorie menus, the USDA recommends choosing foods based on the nutritional food pyramid that meets the requirements of most American adults. A 1200-calorie diet using the pyramid as a guide includes: y y y y y y

Free

ounces of lean meat or other protein 5 servings of bread or other starch 4 or more servings of vegetables 3 servings of fruit 2 servings of low fat dairy 3 servings of fat 6

Diet  Plans

When selecting a meal plan, make sure you are consuming a balanced and complete diet. Your  assignment is to set realistic and attainable diet goals. Start by following the simple guidelines  below.  Nutritional and 1.

C ommit

Diet

Plan Guidelines

to consuming 4 - 6 small meals and snacks everyday.

2. To succeed, you must plan ahead by packing your foods the night before . Thus, you should always have fresh and low-fat foods around. 3.

Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.

4.

Eat your foods slower .

5.

Make

6.

Avoid foods that are high in fat and calories.

7.

Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.

8.

Use a variety of fruits and vegetables in your nutrition plan . Start by trying to eat 5 total vegetable and fruit servings every single day .

healthier food selections like fruits, vegetables, whole gr ain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry .

Breakfast 

Amount

Item

Protein Carbs Fats Calories

coffee-w/caffeine

0.40

1.40

0.00 8.00

1 each

Bagel-plain, Lenders Bake Shop

8.00

42.00

2.00 210.00

2 tbsp

Peanut butter- creamy

8.60

5.70

16.40 190.00

1 tbsp

Cream,

0.44

0.65

1.73 19.55

17.44

49.74

20.12 427.55

0.30

21.10 0.0

81.00

0.30

21.10 0.0

81.00

26.40

0.00

3.00

140.25

0.00

0.40

0.00 0.00

12

ounces

fluid, half and half 

Total: AM Snack 1 each

apple-medium with peel

Total: Lunch 3

ounces chicken breast/ white meat

12

ounces

Coca

cola- diet w / caffeine

.25 cup

1 large

4

tbps

Croutons-plain

Salad-lrg.

Garden w/tomato and

onion Thousand island-reduced cal . Kraft

Total:

9.00

5.50

0.50

30.50

2.60

19.00 0.80 98.00

0.00

12.00

4.00

80.00

38.00

36.90

8.30

348.75

0.30

21.10 0.0

81.00

0.30

21.10 0.0

81.00

26.40

0.00

3.00

140.25

PM Snack 1 each

apple-medium with peel

Total: Dinner 3

ounces chicken breast/ white meat

1 cup

pasta, corn cooked

3.68

39.07

1.07 176.40

1 small

salad-sm. Garden w/tomato, onion

1.30

9.50

0.40

49.00

2 tbps

thousand island- reduced cal . Kraft

0.00

6.00

2.00

40.00

Total:

31.38

54.57

6.42

405.65

Grand Total:

87.43

183.42 34.85 1343.95

Grocery List

Food

Quantity

Apple - medium with peel

14 each

Bagel - plain

7 each

Chicken

Breast / White Meat

Coca Cola

Cream,

- diet

fluid, half and half 

42

ounces

84 ounces 7 tablespoons

Croutons

2 cups

- plain

Pasta, corn, cooked

7 cups

Peanut butter - creamy

14 table spoons

Salad

- large garden

7 large

Salad

- small garden

7 small

Thousand island - reduced cal .

42

table

Daily 1200 Calorie Meal Plan - Healthy Eating for Life Breakfast 

(about 280  Calories)

Lunch (about 445  calories)

P.M.

Snack 

1 Meal Replacement (for example: Ultra Slim-Fast)* AND 1 Fruit OR 1 Cup High Fiber Cereal with 1 Cup Fat-Free Milk and 1 Fruit OR 3 Egg Whites (with as little yellow as possible), WITH 1 Slice of High Fiber Bread, AND 1 Fruit Sandwich with 3 oz. Skinless Chicken or Turkey Breast or  Tuna on 2 Slices of High Fiber Bread WITH 2 Cups of Salad Greens with Seasoned Vinegar AND 1 Fruit OR 1 Meal Replacement with 1 Fruit and 2 Vegetables 1 Fruit WITH 1 rice cake

(about 100  calories) Dinner 

(about 435  calories)

3 ounces of Skinless Chicken Breast, Turkey Breast, or Fish; AND 1/2 Cup of Brown Rice, Whole Wheat Pasta, or Starchy Vegetable AND 2 Cups of Steamed Vegetables; AND Salad with seasoned vinegar; AND 1 fruit

1200 Calorie Plan* - another point of view  Food

Group

Daily Serving Size

Fruit

1 cup

Vegetables

1.5 cups

Grains

4 ounces

Meat & Beans

3 ounces

Milk

2 cups

Oils

4 teaspoons

Discretionary Cal

 Allow 171 Calories

F ruit 

V egetables

y

y y y y y y y

G rains

y

y y

y

M eat

& Beans

y

y y y y

M ilk 

y y

O ils

y

y

y

Fresh, frozen, canned, dried, juice (1 cup of 100% fruit juice = 1 cup of fruit from the Fruit Group) Fresh, frozen, canned, dried and juices Dark Green Veggies - 1.5 cups per week Orange Veggies - 1 cup per week Legumes - 1 cup per week Starchy Vegetables - 2.5 cups per week Other Vegetables - 4.5 cups per week 2 cups of raw leafy greens = 1 cup from the Vegetable Group Includes oats, barley, rice, wheat, cornmeal, bread, pasta, oatmeal, cereal, tortillas, grits 1 slice of bread = 1 ounce from the Grain Group 1/2 cup of cooked pasta, rice or cereal = 1 ounce from the Grains Group 1/2 of grains consumed should be whole grains 1 ounce of meat (beef, chicken, pork, turkey, fish) = 1 ounce 1 egg = 1 ounce 1/4 cup of cooked dry beans = 1 ounce 1 Tablespoon of peanut butter = 1 ounce 1/2 ounce of nuts and/or seeds = 1 ounce 1 cup of milk or yogurt = 1 cup from the Milk Group 1 1/2 ounces of natural cheese or 2 ounces of  processed cheese = 1 cup (Cream cheese, butter and cream are not  considered as part of the Milk Group Sources should be skimmed, low fat) Includes oils that retain liquid state at room temperature such as canola, sunflower, olive oil, corn oil, soybean oil. Includes foods high in oil such as certain species of  fish, avocados, nuts & olives. Includes processed foods such as Mayo, salad

dressings and soft margarine are chiefly oil. Discretionary 

y

Calories *Amounts

Includes foods low in fat or fat free with no added sugar.

based on information from the USD A and are estimated calorie needs.

Sample Diet Plan Breakfast

1 cup bran cereal 1 cup skim milk  1 banana Lunch Tuna sandwich with whole grain bread and low fat mayo 2 cups raw vegetable crud ités (carrot, red pepper, celery) 1 small apple Afternoon Snack   Nectarine S parkling water with lemon Dinner oz grilled chicken breast ¾ cup steamed green beans Salad with 1 cup lettuce, ½ cup cherry tomatoes, ½ cup grated carrot 2 teaspoons olive oil and balsamic vinegar  1 fresh peach Evening Snack  3

1 small pear 

1200

Calorie Diet Sample Breakfast:

37 g or 1 cup Benefit Simply Fiber (100 cal)

Morning Tea:

Lunch:

2 cups of water

Egg and Lettuce Sandwich

Nutrition

125

g watermelon

2 slices reduced calorie

246 ml non fat milk, protein fortified, with added Vitamin A (101 cal) 125

(37.5 cal)

oat bran bread (92 cal)

Total Calories: 37.5

1

sliced or mashed boiled egg (77.5 cal)

1

leaf of lettuce (0.7 cal)

g strawberries (40 cal) 2 cups of water 14 g 70% vegetable oil spread, soybean (87 cal)

Total Calories: 241

246 ml non fat milk, protein fortified, with added Vitamin A (101 cal) Total Calories: 358.20

Afternoon

Dinner:

Nutritional Values:

Chicken Breast with vegetables and rice

Total Energy (Kcal): 1045.2

40g of chicken (95.6 cal)

Carb (g): 127.87 56%

Tea:

1 low salt whole wheat cracker (18 cal) 1

cup of water (0 cal)

3 tspns olive oil (120 cal) Fat

Total Calories: 18

20 g reduced fat cheddar cheese - melted on top of  chicken (48 cal) 30 g of brown rice (33.3 cal) 95 g capsicum or sweet pepper (19 cal) 130

100

g boiled zucchini (20.8 cal)

g frozen spinach cooked no salt (32 cal)

(g): 42.745

19%

Saturated Fat (g): 9.785 4% Protein

(g): 58.12 25%

Fiber

(g): 32.655

Sodium (mg): 1107.25 Liquid

Servings: 8

Vegetable 10

g lima beans (12.3 cal)

50 g cauliflower (9.5 cal) 500 ml water(0 cal)

1.5 Fruit

Servings: cups

Servings:

1

cup

Dairy Servings: 2.032 cups

Total Calories: 390.50 Grains: 127

g

Meat,

Beans and Eggs: 100 g

Fats

and Oils: 6 tspns

Discretionary Calories Left Over: 158.4

The information for the 1200 calorie diet listed above has been sourced from NutritionData. The values given above are average values only. Top of 1200 Calorie Diet Page

Diet  & Fit ness Tips

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Breakfast

2 Waffles (Eggo ± Nutrigrain whole wheat wa ffles, 180 calories) Tasty low cal yogurt spread: ¼ cup Plain low fat yogurt 1 tsp. honey (Tip: ¼ cup yogurt is about ½ of a 6 oz carton of yogurt. Mix the yogurt with the honey AND a dash or two of cinnamon for more sweetness OR a little fresh fruit such as blueberries or  raspberries when in season to create a tasty low cal spread with the added bonus of about 100 mg of calcium.) 4 oz. orange juice Morning

Snack 

1 stick String Cheese Mozzarella Lunch

½ Fuji Apple Chicken Salad (Panera Bread - 145 calories) 1 bowl Garden Vegetable Vegetarian Soup (Panera Bread - 90 calories)

1 slice Multigrain bread (Panera Bread - 130 calories) Water, unsweetened tea or coffee Afternoon

Snack 

1 medium Apple ½ cup Oatmeal Squares Cereal by Quaker (Measure ahead of time into tiny ziplock bags so a small portion is ready to grab and go when you need it.) Supper

1 S pa Lean Cuisine Salmon (frozen entree) with whole wheat orzo pasta, spinach & carrots in a  basil sauce (220 calories) 8

oz. Skim milk 

(Always remember to drink plenty of water t hroughout the day.)

Enjoy water and zero calorie beverages freely. 1,200

Breakfast - 1200 Calorie Diet &  Meal Plan

USDA

Calorie Diet Food Group Recommendations

Food Group Cereal and Banana

Daily Serving Size

Fruits

1

cup

1

serving of cereal (110 calories)

Vegetables

1.5

1

cup of skim milk (90 calories)

Grains

4 ounces

1

small banana (90 calories)

Meat

3 ounces

Morning Snack - 1200 Calorie Diet & Meal Plan

& Beans

cups

Milk

2 cups

Oils

4 teaspoons

Discretionary Calories

Allow 171

Calories

Slimming Shake 1

cup of skim milk blended with 1 /2 cup of frozen strawberries (about

Lunch

- 1200 Calorie Diet & Meal Plan

Sandwic h, Fresh Fruit 

110

calories)

2 slices of whole grain bread (110 calories total) 3 ounces of lean deli meat (50 calories worth) Add

any of the following and as much as you wish: any variety of lettuce, sliced tomato, sliced cucumber, sliced onion, pickles, chopped olives, sliced mushrooms, sprouts. Use mustard as your spread. 1

plum (30 calories)

zero calorie beverage, tea or water Afternoon Snack

- 1200 Calorie Diet & Meal Plan

Enjoy 100 calories worth of cottage cheese or anything you wish that contains about 100 calories. Dinner M exican

1 /2

- 1200 Calorie Diet & Meal Plan Fiesta

cup of your favorite beans (110 calories)

2 small flour tortilla shells OR

1

large flour tortilla shell ( 160 calories worth)

1

cup of shredded lettuce, any variety

1

slice of low fat mozzarella cheese (50 calories)

1

serving of light sour cream (40 calories)

rice (100 calories worth) zero calorie beverage, tea or water Simply warm flour tortillas and beans. Fill tortillas with beans, cheese and sour cream. You may also add the cooked rice if desired, or serve it on the side. Roll the flour tortillas and enjoy. You may also use all the salsa you wish, or you may opt for jarred cheese sauce found in the chip section at your local market which contains about 40-50 calories per serving (2 Tablespoons or 1 /4 cup). Bedtime Snack - 1200 Calorie Diet & Meal Plan 1

cup of whole strawberries (46 calories)

I have been logging these to make a mini database for myself, however thought I'd share with everyone in case it might help you out. Everyone is always in search of good plans - hope you enjoy mine. Here is last weeks 1200 cal/day eating for me. (Some are slightly under 1,200 - I would grab a handful of nuts, raisins, granola or the like before bed or in the evening if I needed it :) If anyone does the same thing and has some ideas - attach them! Day

One

Breakfast

1/2 cup plain yogourt (fat free) with 8 small/medium strawberries, 1/2 medium banana and 1/4 cup fiber one cereal made into a parfait. (Total: 200 cals)

y

y

Lunch

y

y y y

Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on 2 slices of multigrain Dempster's Bodywise or  Weight Watchers 50 calorie bread. 1 cup carrot sticks 1 nectarine (Total: 350 calories)

Dinner y

y y y

Portobello Mushroom Burger, marinated in 1 tbsp Aged balsamic vinagrette - broiled and served on a Whole grain (diet) bun, with lettuce, tomato, onions, 1 t bsp fat free miracle whip, 1/2 tbsp dijon) 8 spears of grilled asparagus 1 large ear of corn on the cob (Total: 350 calories)

Snacks throughout the day / evening

1. 1 piece Weight Watchers bread, toasted with 1 tbsp fat free cream cheese (70 cals) 2. 2 cups watermelon (80 cals) 3. 1/2 cup Kashi Go Lean (100 cals) All Day total: 1150.

Day

Two

Breakfast y

y y

2 egg whites made into an omlette with 1/2 cup chopped spinach, tomato, mushroom  pieces) 8 small/medium strawberries with 1/2 cup plain fat free yogourt. (Total: 150 cals)

Lunch

S pinach

salad with 1/2 cup broccoli and carrot, grated, 10 cherry tomatos, 1/2 cup corn, 1/2 cup black beans, and 1/3 cup shredded reduced fat mozzarella cheese. 2 tbsp balsamic vinagrette. (Total: 420 calories)

y

y

Dinner

4 oz lean pork, BBQ'd plain 1 small baked (BBQ) potato with 1 tbsp salsa and 1 tbsp fat free sour cream. 8 stalks grilled asparagus (Total: 400 calories)

y y y y

Snacks throughout the day / evening

1. 1 cup special K cereal (100 calories) 2. 1 nectarine or peach All Day total: 1140. Day

Three

Breakfast

1 whole egg and two egg whites cooked with 1/8 cup skim milk  1 cup strawberries, halved 1 piece calorie-reduced weight watchers toast, (Total: 300 cals)

y y y y

Lunch

y

y y

Pizza Bagels! 1 whole wheat weight watchers bagel, toasted then topped with 1/4 cup  pizza sauce, spinach, tomato, red onion, pepper, and 1/3 cup reduced fat cheese. Bake in toaster oven until cheese is melted. 1 nectarine (Total: 400 calories)

Dinner

S pinach

blueberry salad, 1/3 cup reduced fat feta cheese, 1/2 cup blueberries and a fat free balsamic vinagrette. 2 pieces of toasted whole wheat baguette with home made garlic spread (becel spray and crushed garlic) and 1/3 cup shredded mozzarella reduced-fat cheese. 1 skewer of shrimp on the BBQ (6 shrimp) to top the salad. (Total: 500 calories)

y

y

y y

Snacks throughout the day / evening y

 None :(

All Day total: 1200. Day

Four

Breakfast

1/2 cup fiber one cereal with 1/2 cup skim milk  3 boiled eggs - only eat the whites 1/2 cup strawberries 1 piece calorie-reduced weight watchers toast. (Total: 275 cals)

y y y y y

Lunch

y

y y

Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on a whole grain (burger first by President's Choice)  bun. 2 cups watermelon and 1/2 cup blueberries (Total: 400 calories)

Dinner y y

y y

shrimp, skewered and broiled (marinated - see below) Veggie skewers with 6 tomatos, 6 mushrooms, 1 cup eggplant, 1 cup zuchhini marinated (shake in a ziplock bag) in 1/2 tbsp olive oil, 1 tbsp balsamic vinegar, 2 tbsp lemon juice, fresh cilantro, basil, parsley. 1/2 cup wild rice (Total: 375 calories) 8

Snacks throughout the day / evening y

All Bran Bar (130 calories)

All Day total: 1180. Day

Five

Breakfast y

y y

1 whole egg and 2 egg whites made into an omlette with 1/8 cup skim milk, spinach, tomato and 1/4 cup reduced fat cheese sprinkled on top. 6 oz Orange Juice (Total: 330 cals)

Lunch

y

y y

1/2 whole wheat pita stuffed Chicken Salad (1/2 small can of low-sodium light canned chicken (President's Choice Blue Menu Chunk Chicken) with 1/2 cup celery chopped and 1 tbsp fat free mayo.) 1 nectarine (Total: 325 calories)

Dinner y y y y

1 cup chicken breast, diced and skewered, broiled on BBQ 1 large ear corn Salad with lettuce, tomato, carrot, peppers and 1 tbsp balsamic vinagrette. (Total: 400 calories)

Snacks throughout the day / evening y

All Bran Bar (130 calories)