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TOPIC: 1200 calorie a day meal Plan

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June 16, 2011 8:18 PM
Does anyone have any great 1200 calorie a day meal plans or know a good site? Tomorrow will be my first day
June 16, 2011 8:24 PM
Your on it...
June 16, 2011 8:25 PM
Your best tool is to use this site and eat the foods you like. It won't take you long to figure out how your choices will effect your daily totals. It took me months before I could eat without running to log every morsel to see how it would effect my day. Since we are all different you will have to find your own sweet spot. . . keep in mind that if you exercise you will need to go above your 1200 calories as this is already your "net" without doing a thing.
June 16, 2011 8:25 PM has good meal plans based on caloric needs. they give you a reasonable plan for 7 days, and 4 weeks with several options
June 16, 2011 8:25 PM
why are so many people on 1200 calories a day - that seems such a small amount of intake. is it calculated somehow?
June 16, 2011 8:26 PM

Your on it...

She's actually asking for meal ideas I believe.

OP: I usually have oatmeal with pb for breakfast... Turkey and veggie sandwich for lunch, then lean meat cooked without added fats for dinner, with lots of veggies instead of potatoes or rice. I have fruits or greek yogurt for snacks, and try to avoid anything processed. Just some ideas.. Good luck!
June 16, 2011 8:28 PM
I think the 1200 cal/day plan really encourages people to exercise. Because if you burn 300 calories, you can eat 300 calories more that day, which would bring you to a more "normal" intake of 1500 calories.

I've been following a similar plan on and their calorie goal per day is 1500. I agree that 1200 is pretty low, so when I go over, I don't feel too bad, as long as I'm staying within 1200-1500 for the most part. Good luck!

I also find lots of great recipes on
June 16, 2011 8:29 PM
I have been doing 1200 calories for few months and have lost 12 lbs....My doc told me 1200-1400 calories per day...
June 16, 2011 8:31 PM
I think it is based on current weight and height and how much weight one wants to lose. But yes, this site requests this information in order to compute, based on one's stated goal, how much calorie intake one should include each day. Of course, exercising increases the calorie count allowed as it include those calories burned via exercise as additional calories available for consumption.
June 16, 2011 8:31 PM
I eat between 1200 and 1500 calories a day depending on how much exercise I do. A pretty typical day for me is

Breakfast: Greek yogurt with grape nuts
Snack: Fruit
Lunch: Salad with some sort of protein (chicken or hard boiled eggs)
Snack: Protein bar
After work out snack: Smoothie with a scoop of protein powder
Dinner: Chicken or Salmon with veggies
Snack/dessert: A bowl of cereal (usually Kashi Go Lean with 1% milk)

So far I have lost 42lbs in 3 months eating this way. I try to eat high protein and low carbs, but I also splurge and eat out or go out drinking when I want to, I just try to keep it within my calorie limit for the day.
Edited by elliecolorado On June 16, 2011 8:35 PM
June 16, 2011 8:32 PM
I aim for 1200 calories a day, give or take 100 in either direction - I like to start with a breakfast of cream of wheat, or a fruit/protein combo, then for lunch a big salad with fake crab or shrimp or salmon (I don't do chicken, but that would work too) or maybe a sandwich, and then baked/steamed/broiled protein for dinner (I do a lot of fish, but again, chicken or lean beef/pork work too) with a big side of steamed veggies. Then I'll snack on fruit, lite popcorn, and I have to have my Skinny Cow ice cream treat (100-150 calories) every night.

For the poster who asked why so many are on 1200 calories, I can't speak for others, but I'm only 5'0", so that's what I have to do to lose... even at that, I think MFP only calculates my loss at like .3 pounds per week, so I have to exercise on top of that to get anywhere at all :-)
June 16, 2011 8:32 PM
Today for my 1200 calorie my nutritionist said 3 starches, 3 friut, 2 dairy, 4 vegetables, 3 fat and 7 protein servings. Hope this helps.
June 16, 2011 8:32 PM
Check Dr. Oz's site - - He has all kinds of information there. I also found this site:
June 16, 2011 9:37 PM
i personally find this site to be the most helpful! i eat whatever i want, and am encouraged to work out if i plan on going out somewhere for dinner!!! =] good substitutes are; chicken, turkey patties, fish and also lettuce wrap any burgers or even sandwiches (or put the sandwich meat into a salad if its easier for you to do).

im on a 1200 calorie a day meal plan as well, im 5'5 but when i work out i find myself hard to meet the goal since sometimes it jumps to an allowance of 1700 a day lol.
June 17, 2011 10:13 AM
laugh I have been doing this for 5 days....and I couldn't wait to get back to my desk to log my lunch and see how I'm doing. Your post made me laugh and I felt...hey, somebody else did this. Thanks for the encouragement
June 18, 2011 11:44 AM
wow i must be blessed - i eat 2050 a day and still lose weight. Exercise doesn't hurt. Not in a big rush to lose weight, just move easier and feel better. I figure if I eat what I should be and move my body more everything will work out. I started at 258lbs, currently at 235 aiming for 220. I am 6' and have a quite large solid frame. I have seen losses in my neck and hip measurements, but increases to my arms, legs and chest. I guess the saying ' different strokes for different folks' really is true. I wish everyonw good luck on your journey. Remember, you are worth it.
June 18, 2011 2:32 PM
I mostly eat lean meats with lots of veggies and limited starches... I love the MFP app, it makes it easier to see how much I am still allowed for the day. It makes it super easy by letting you know when you have too much fast, protein, etc... (I'm also on the 1200 calorie diet, because I have so much to lose) since March, I've lost 40 pounds without any decrease in energy (the opposite, in fact)... :-D
June 18, 2011 2:58 PM
Use the my fitness diary by adding in and taking out different foods. It certainly helped me make better choices.
June 18, 2011 3:06 PM
I usually do an egg and egg white for breakfast, with or without a little butter (87-100 cals) or two turkey sausages (120). Lunch is usually lean meat without bread and fruit/veg of some sort. I pick things I like for snack that aren't too high in calories and then have enough left for a dinner with my family. Dinner is always the hardest to keep the calories down because you eat with others so I really try to keep it low for breakfast and lunch.

Foods I enjoy that aren't too rediculous in calories:
90 calorie granola bars
some cereals
fat free yogurt
celery with a little peanut butter and raisens

Good Luck!
June 19, 2011 11:37 AM
@elliecolorado -- Wow! That is great! Keep up the good work! wish you nothing but the best!
June 19, 2011 11:55 AM
breakfast - kellogs raisin wheats
lunch - a boots shapers meal such as the greek pasta salad pot or chicken and salad sandwich with a fruit bag and orange spring water
dinner - pasta with chopped up chicken dippers and pesto with a little grated cheese, or jacket potato with a philidelphia pot and side salad or beans
Snacks - piece of fruit (normally a plum/nectarine_ and low fat / maize crisps - pref under 100 cal, like space raiders or boots shapers crisps

If you find your portions have taken you over, just do a bit of excercise to burn off the excess, such as running up and down the stairs. I try to go to the gym and do 15mins on a cross trainer and 15 mins on a walker at 4kph at a 13 incline. But i've recently found that spring cleaning can also be a great work out, so if you're stuck for workout ideas to burn off the excess cals, get washing some windows!

Good luck :o)
June 19, 2011 11:57 AM
Usually I have

Bfast oatmeal, skim milk, blended splenda brown sugar (the no calories crap taste like crap so this is a better choice than real brown sugar)
Lunch Sandwich with deli meat(nofat), yogourt,carrots
Supper meat, carb(usually potato for me) lots of veggies
Snacks 100 cal popcorn, carrots, veggies, skinny cow ice cream etc etc.

Just figure out what fills you up. I am a nightime snacker and feels like I will die if I don't have a bed time snack so I save a few calories just for that!
June 19, 2011 11:58 AM
This is what I find works... I eat for breakfast either a protein shake and then later morning a yogurt or salad... on opposite days I eat old fashioned oatmeal.. not out of the package I cook it.. less sodium.. i put 1/2 cup of strawberries in it and sweeten it with a bit of splenda. then later morning same as the other days.
For lunch I eat a salad with some sort of protein.. either low sodium albacore tuna or grilled chicken left over from the night before. Ive even cooked hamburger (96%lean) and made like a taco salad with a bit of 2% shredded cheese(1/8th cup). Later before I go to the gym I will have a protein bar.
Dinner I have chicken or fish or shrimp and sometimes a pork chop.. salad, grilled veggies or maybe a baked sweet potato..
I do not eat processed foods or white potatoes or white flour foods.
I drink 8-12 glasses of water a day and usually have 1200 calories give or take 100. I don't drink any caffeine.
I do allow myself some skinny cow ice cream or a vita top muffin as a snack.
Hope this helps you.. I have lost 65lbs in 4 months and go to the gym 6-7 times a week.

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Created by - Free Calorie Counter
June 19, 2011 12:10 PM
These sites might be of help: (nice video tutorial)
June 19, 2011 12:25 PM


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