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1200 Calorie Diet

This is a very low calorie diet. However, it is quite well balanced with plenty of lean protein. It is based around 3 meals per day plus 2 snacks.

Dividing the food this way, into five separate small "meals" rather than the more traditional 3 meals per day, is to keep your metabolism up and to keep you from getting too hungry between meals.

Read "tips and substitutions" for the 1200 calorie diet before you begin.

There is a food list for 1200 calorie diet. You can use the food list to make substitutions to the diet.

Day 1

Breakfast:

  • One hard boiled egg--cal 85/ pro7/ carb 0/ fat 6
  • One half grapefruit--cal 52/ pro1/ carb 13/ fat 0
  • One piece whole wheat toast--cal 69/ pro 3/ carb13/ fat 1

Snack:

  • Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat 1
  • Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1
  • One small apple--cal 55/ pro 0/ carb 15/ fat 0

Lunch:

  • Hamburger, lean 5% fat (3 ounce-0 85 gm)--cal 139/ pro 22/ carb 0/ fat 5
  • Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0
  • Reduced fat Italian dressing--cal 22/ pro 0/ carb 2/ fat 2

Snack:

  • Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb 0/ fat 0.5
  • One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
  • Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7

Dinner:

  • Grilled salmon--cal 281/ pro 39/ carb 0/ fat 12
  • Asparagus--cal 27/ pro 3/ carb 5/ fat 0
  • One boiled medium potato (178 gm)--cal 154/ pro 4/ carb 34/ fat 0.3

Day 2

Breakfast:

  • Pork loin, lean, broiled (80 gm) cal 126/ pro 21/ carb 0/ fat 4
  • Tomato (medium-123 gm) cal 26/ pro 1/ carb 6/ fat 0
  • One piece whole wheat toast. cal 69/ pro 3/ carb13/ fat 1

Snack:

  • Tofu (Morinu brand-6 ounce-168 gm)--cal 92/ pro 12/ carb 3/ fat 3
  • Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1

Lunch:

  • Chicken breast roasted, skinless (60 gm)--cal 95/ pro 18/ carb 0/ fat 2
  • Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0
  • Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
  • Green beans (per cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4

Snack:

  • Ham, extra lean 4%fat (1.5 ounce-42 gm)--cal 58/ pro 9/ carb 0.2/ fat 2
  • Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2
  • Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8

Dinner:

  • Cod (1 fillet-90 gm)--cal 95/ pro 21/ carb 0/ fat 1
  • One small baked potatol (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2
  • Mushrooms (one cup-70 gm)--cal 15/ pro 2.2/ carb 2.3/ fat 0.2
  • Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
  • Spinach salad with peppers and onions--cal 96/ pro 3/ carb 21/ fat 0.5
  • Italian dressing-low fat(2 tbsp-15 gm)--cal 22/ pro 0.2/ carb1.4/ fat 2

Day 3

Breakfast:

  • 2 Egg (medium-44gm)--cal 130/ pro 11/ carb 0/ fat 8
  • Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2
  • Peach (medium-98 gm)--cal 38/ pro 0.9/ carb 9/ fat 0.2
  • One piece whole wheat toast--cal 69/ pro 3/ carb13/ fat 1

Snack:

  • Tuna (1.5 ounce-packed in water)--cal 49/ pro 10.5/ carb 0/ fat 0.5
  • Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7
  • Dill pikle (large-135 gm)--cal 15/ pro 0.4/ carb 3.1/ fat 0.4
  • Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb13/ fat 1
  • Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7

Lunch:

  • Turkey breast roasted, skinless (87 gm)--cal 117/ pro 26/ carb 0/ fat 1
  • Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1
  • Broccoli (1/2 cup)--cal 22/ pro 2/ carb 4/ fat 0

Snack:

  • Boiled egg (large-50 gm)--cal 74/ pro 6.3/ carb 0/ fat 5
  • Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1
  • Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0
  • Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat

Dinner:

  • Roast beef (tri-tip) (70 gm)--cal 100/ pro 15/ carb 0/ fat 4
  • Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 10/ carb 23/ fat 1
  • Pasta sauce, marinara (1/2 cup-125 gm)--cal 71/ pro 1.8/ carb 10/ fat 2.6
  • Brussels sprouts (one cup-88 gm)--cal 38/ pro 3/ carb 8/ fat 0.3

Day 4

Breakfast:

  • Ham, extra lean 4%fat (3 ounce-85 gm)--cal 116/ pro18/ carb 0.4/ fat 4.1
  • One small potato-pan fried (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2
  • Grapes (1/2 cup seedless-80 gm)--cal 55/ pro 0.6/ carb 15/ fat 0.1

Snack:

  • Peanut butter (2 tbsp-32 gm)--cal 192/ pro 8/ carb 6/ fat 17
  • Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8

Lunch:

  • Tuna (3 ounce-packed in water)--cal 99/ pro 21/ carb 0/ fat 1
  • Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7
  • Cauliflower (1/2 cup)-- cal 14/ pro 1/ carb 2.5/ fat 0
  • Lettuce salad, cucumber, sweet pepper--cal 94/ pro 4/ carb 21/ fat 0.8
  • Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat 1.4

Snack:

  • Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat1
  • One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
  • Celery (per stalk)--cal 9/ pro 0.4/ carb 1.9/ fat 0.1

Dinner:

  • Beef, top round, broiled (65 gm)--cal 116/ pro 20/ carb 0/ fat 3.3
  • Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0
  • Portabella mushroom (100 gm)--cal 26/ pro 2.5/ carb 5.1/ fat 0.2
  • Green beans (one cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4

Day 5

Breakfast:

  • Whole egg (large)/ 2 whites-scrambled--cal 119/pro 13.3/carb 0/fat 5
  • Oatmeal (1/2 cup cooked)--cal 75/ pro 2.5/ carb 14/ fat 1.5
  • Milk 1% (1/2 cup)--cal 59/ pro 5/ carb 6.5/ fat 1.5
  • Sugar (one teaspoon)--cal 16/ pro 0/ carb 4/ fat 0

Snack:

  • Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb0/ fat 0.5
  • Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
  • Cherries (one cup-with pits)--cal 74/ pro 1.2/ carb 19/ fat 0.2
  • Walnuts (1/2 ounce-14 gm)--cal 84/ pro 3.5/ carb 1.4/ fat 8.5

Lunch:

  • Grilled halibut (3 ounce)--cal 119/ pro 23/ carb 0/ fat 2.5
  • Black beans (1/2 cup cooked)--cal 110/ pro 8/ carb 20/ fat 0.5
  • Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
  • Tomato (medium-123 gm)--cal 26/ pro 1/ carb 6/ fat 0

Snack:

  • Cheese-low fat cheddar or Colby (2 ounce)--cal 98/ pro 14/ carb 2/ fat 4
  • Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 10/ carb 23/ fat 1
  • Asparagus (one cup)--cal 27/ pro 3/ carb 5/ fat 0

Dinner:

  • Roast beef (tri-tip) (70 gm)--cal 100/ pro 15/ carb 0/ fat 4
  • One small baked potato (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2
  • Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
  • Spinach (one cup-30 gm)--cal 7/ pro 1/ carb 1.1/ fat 0

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