According to nutrition experts, it is advisable to opt for reduced-calorie mixed foods and consume at least 1200 calories a day. Below, we have crafted a 7-day 1200-calorie meal plan for you. This plan not only aids in weight loss but also encourages the development of new and improved eating habits that can be sustained beyond the diet period.
What is the 1200 calorie diet?
The principle of this weight loss method is very straightforward. The most important rule is that you should not exceed 1200 calories a day. All foods are allowed on this diet, but in moderation. So that you eat a healthy and balanced diet and get rid of the excess kilos quickly and stress-free , a calorie table would be particularly helpful at the beginning. If you choose mainly low-calorie ingredients, you can eat larger portions. Look at the calorie content of each food and note the number of calories in each dish.
7-day 1200 calorie diet
To make your 1200 calorie diet easier, we have put together a plan for you with four meals a day and delicious recipes that will prevent the cravings . We also noted the number of calories per meal
1200 calorie meal plan - day 1
Breakfast (266 calories)
1 avocado egg toast:
- 1 slice of whole grain bread
- 1/4 medium avocado
- 1 large egg, boiled or fried in the pan with a little olive oil
1 clementine
1. Snack (61 calories)
1/3 cup blueberries
1/4 cup fatty Greek yogurt
Lunch (341 calories)
2 cups of ravioli and vegetable soup:
- 1 bell pepper, diced
- 2 cups of diced zucchini
- 1 onion, chopped
- 2 cloves of garlic, chopped
- 350 ml of hot water
- 800 ml tomato puree
- 425 ml vegetable broth
- 170 g whole grain cheese ravioli
- red pepper, black pepper, basil or marjoram
1 tomato-cheddar cheese toast:
- 1 slice of diagonally cut wholemeal baguette
- 2 slices of tomato
- 1½ tbsp grated cheddar
2. Snack (93 calories)
3 tbsp hummus
1 cup sliced cucumber
Dinner (451 calories)
Salmon & vegetables:
115 baked salmon
1 cup of roasted Brussels sprouts
185 g brown rice
1 tbsp walnuts
Salt pepper
Vinaigrette:
Mix 1 1/2 teaspoons of olive oil, lemon juice and maple syrup, season with salt.
Preparation: Drizzle the Brussels sprouts with 1/2 tsp olive oil and bake at 220 degrees for about 15-20 minutes. Brush salmon with 1/4 teaspoon of olive oil and season. Bake at 220 degrees for 4-6 minutes. Garnish the cooked rice, Brussels sprouts and salmon with walnuts.
1200 calorie meal plan - day 2
Breakfast (266 calories)
Avocado egg toast
1 clementine
1st snack (134 calories)
5 dried apricots
7 walnut halves
Lunch (295 calories)
2 cups (rest of the day before) ravioli and vegetable soup
1 clementine
2nd Snack (93 calories)
3 tbsp hummus
1 cup sliced cucumber
Dinner (424 calories)
90 g brown rice
1 1/2 cups pumpkin and tofu curry:
- 2 tbsp curry powder
- 400 g tofu
- 4 tsp rapeseed oil
- 450 g pumpkin, seeded, diced
- 1 onion, halved and sliced
- 2 tsp grated fresh ginger
- 420 ml coconut milk light
- 1 tsp brown sugar
- 8 cups of coarsely chopped kale or chard
- 1 tbsp lime juice
- Salt pepper
Preparation: Season the tofu cubes with a little curry powder, salt and pepper and fry in a pan with 2 teaspoons of oil until golden brown. Heat the rest of the oil and fry the pumpkin, onion, ginger and the rest of the spice mixture for 4-5 minutes. Add coconut milk and brown sugar and bring to the boil. Stir in the remaining vegetables and cook for 1 minute, stirring. Put the tofu in the pan, cover and continue cooking until the vegetables are cooked. Season with lime juice.
1200 calorie meal plan - day 3
Breakfast (267 calories)
85 g maple nut muesli (e.g. from oat flakes, coconut flakes, nuts, pumpkin and sunflower seeds, maple syrup)
60 g fat-free Greek yogurt
1/2 cup blueberries
1st snack (35 calories)
1 clementine
Lunch (351 calories)
Apple cheddar pita:
- small whole grain pita
- 1 tbsp mustard
- 1/2 apple, sliced
- 30 g cheddar cheese
- Lettuce leaves
Preparation: Cut pita in half and spread mustard in it. Top with apple slices and cheese and toast.
Afternoon snack (47 calories)
1/2 medium-sized apple
Dinner (457 calories)
2 cups of spinach, steamed with 1 teaspoon of oil,
1 portion of stuffed paprika, Moroccan style:
- 1 cup of cooked brown rice
- 4 peppers, without lid, deseeded
- 450 g of lean ground beef
- 4 cloves of garlic, chopped
- ½ cup of currants
- 2 tsp ground cumin
- 1 tsp ground cinnamon
- 600 ml vegetable broth
- chopped fresh mint
- 1 tsp orange peel
- salt and pepper
Preparation: Put the peppers in a microwave-safe saucepan, pour some water into the dish, cover and let the vegetables soften slightly in the microwave (3-6 minutes).
Fry the beef and garlic, stir in currants, cumin and cinnamon. After 1 minute add the cooked rice and cook for another 30 seconds. Remove from the heat and add some of the vegetable juice, the chopped mint, orange peel, salt and pepper. Fill the peppers with the mixture. Put the remaining liquid in the bowl and cover. Cook the peppers in the microwave for 2-3 minutes.
Evening snack (50 calories)
• 1 tbsp chocolate chips, preferably dark chocolate
1200 calorie meal plan -day 4
Breakfast (267 calories)
85 g maple nut muesli
180 g fat-free Greek yogurt
1/2 cup blueberries
1st Snack (83 calories)
1 hard-boiled egg,
possibly 1 tsp hot sauce
Lunch (336 calories)
2 cups of mixed lettuce leaves
90 g of cooked chicken breast
1/2 medium-sized red pepper, sliced
1/4 cup of grated carrots
1 clementine
2 tablespoons of carrot and ginger vinaigrette from 1 cup of grated carrots, 120 ml of rice vinegar, 80 ml of olive oil, 2 tablespoons of white Miso, 2 tablespoons chopped onion. 1 tablespoon of chopped fresh ginger, 1 tablespoon of soy sauce
2nd Snack (86 calories)
4 dried apricots
4 walnut halves
Dinner (444 calories)
2 1/4 cup warm lentil salad with sausage & apple:
- 4 tablespoons of olive oil
- 2 tbsp red wine vinegar
- 1 tbsp dijon mustard
- 3 turkey sausage slicese
- salt and pepper
- 3 cloves of garlic, chopped
- 2 cups of cooked lentils
- 1 small bulb of fennel, finely diced
- 1 apple, finely diced
- 2 sticks of celery, finely diced
- 6 cups of arugula
- salt and pepper
Preparation: Fry the sausage and garlic in a tablespoon of oil, add the lentils and heat. Mix in 5 tablespoons of the dressing and remove the pan from the heat. Add the fennel, apple and celery.
1/2 cup quickly pickled beetroot:
- 1 small red onion, halved, sliced
- 120 ml red wine vinegar
- 2 tablespoons of sugar
- 1 cinnamon stick
- 4 whole peppercorns
- 2 whole cloves
- 3 cups of steamed beetroot, sliced
Preparation: Mix the onion, vinegar, sugar, cinnamon stick, peppercorns and cloves in a large saucepan. Cook on medium heat for 4 to 6 minutes. Add beetroot. Marinate in a large bowl for 30 minutes, stirring occasionally.
1200 calorie meal plan - day 5
Breakfast (264 calories)
250 g low-fat Greek yogurt
60 g muesli
1/4 cup blueberries
1st Snack (67 calories)
8 dried apricots
Lunch (323 calories)
Veggie sandwich:
- 2 slices of whole grain bread
- 1/4 medium avocado, pureed
- 1 tbsp hummus
- Vegetables of your choice
1 clementine
2nd Snack (96 calories)
1 plum
5 walnut halves
Dinner (458 calories)
Chicken breast and quinoa with steamed asparagus:
- 150 g chicken breast fried in 1 tsp olive oil
- 3/4 cup of cooked quinoa, drizzled with 1/2 tablespoon of olive oil and lemon juice, seasoned with salt and pepper
- 10 asparagus spears, steamed
1200 calories a day - diet plan day 6
Breakfast (290 calories)
1 slice of whole grain bread, toasted
1 tablespoon of peanut butter
1 medium-sized banana
1st Snack (67 calories)
1 cup cucumber slices
2 tbsp hummus
Lunch (323 calories)
2 1/2 cups of bean and barley soup:
- 4 tsp olive oil
- 1 large onion, chopped
- 1 fennel bulb, chopped
- 5 cloves of garlic, chopped
- 1 tsp basil, dried
- 425 g of cooked white beans
- 400 g roasted tomatoes, diced
- 1.4 L vegetable broth
- 150 g pressure cooked barley
- 140 g spinach
- 5 g grated parmesan
- salt and pepper
Preparation: Braise the onion, fennel, garlic and basil in a casserole with stirring for 6-8 minutes. Put the beans, tomatoes, broth and barley in the saucepan. Cook occasionally on medium heat until the barley is tender, add spinach and cook for about 1 minute.
2nd Snack (82 calories)
1 plum
1 tablespoon unsalted, roasted almonds
Dinner (458 calories)
1 baked sweet potato with 1 tsp butter
roasted pork chop and roasted cabbage with mustard and chive vinaigrette:
115 g pork chop fried in 1/2 tbsp olive oil and seasoned with salt and pepper
1 serving of roasted cabbage with mustard chives Vinaigrette:
- medium-sized cabbage
- 1 tablespoon of olive oil
- 2 tsp Dijon mustard
- 2 tsp white balsamic vinegar
- 1 tsp lemon juice
- 3 tbsp chopped fresh chives
- 2 tablespoons of olive oil
- salt and pepper
Quarter the cabbage, brush with 1 tablespoon of olive oil, salt and pepper and roast in the oven at 230 degrees for 12-15 minutes. For the vinaigrette, put the mustard, vinegar, lemon juice, salt and pepper in a small bowl, add the chives and oil and stir well.
1200 calorie diet - meal plan for day 7
Breakfast (266 calories)
80 g whole grain muesli
180 ml skimmed milk
1/2 cup blueberries
1st Snack (117 calories)
1 cup sliced cucumber
4 tbsp avocado yogurt dip:
- 1 ripe avocado
- 120 g low-fat natural yogurt
- 1/3 cup fresh coriander leaves
- 2 tbsp chopped onion
- 1 tbsp lime juice
- salt and pepper
- optional: hot sauce to taste
Lunch (301 calories)
2 cups of mixed lettuce leaves
85 g of cooked chicken breast
1/2 medium-sized red pepper, sliced
1/4 cup of grated carrots
2 tablespoons of carrot and ginger vinaigrette
2nd snack (42 calories)
5 dried apricots
Dinner (494 calories)
1 serving (1/4 pizza) pizza with wild mushrooms, arugula and pecorino:
- 3 tablespoons of olive oil
- 4 cups of sliced wild mushrooms
- 450 g pizza dough, preferably whole grain
- 2 cloves of garlic, very thinly sliced
- 115 g mozzarella, thinly sliced
- 3 cups of arugula
- 1 tbsp lemon oil
- 3 tablespoons of Pecorino cheese
- salt
Preparation: Steam the wild mushrooms in a pan for about 5 minutes. Remove from the stove and set aside. Roll out the dough on a floured surface and then place it on a floured tray. Top with garlic, mozzarella and half of the mushrooms. Spread 1 tablespoon of olive oil on top. Bake the pizza in the preheated oven at 260 degrees. Then top with rocket, pecorino and the remaining wild mushrooms and season with lemon oil and salt.
