A Guide to the 1200 Calorie Diet Chart


Welcome to our comprehensive guide on the 1200 calorie diet chart. This article aims to provide you with valuable insights, tips, and meal options to help you embark on a successful journey towards achieving your health and fitness goals.

Understanding the 1200 Calorie Diet

Before diving into the various meal options, it is essential to understand the 1200 calorie diet plan and how it can support weight loss and overall well-being.

What is the 1200 Calorie Diet?

The 1200 calorie diet is a low-calorie eating plan designed for weight loss. It involves consuming only 1200 calories per day, which is lower than the average daily caloric intake for most adults.

Benefits of the 1200 Calorie Diet

  • Promotes weight loss by creating a calorie deficit.
  • Can help control portion sizes and prevent overeating.
  • May improve blood sugar levels and reduce the risk of certain diseases.
  • Can be customized to individual needs and preferences.

Sample 1200 Calorie Diet Chart

  • Breakfast: Whole grain cereal with low-fat milk and a banana.
  • Lunch: Grilled chicken breast with steamed vegetables.
  • Snack: Greek yogurt with berries.
  • Dinner: Baked salmon with quinoa and roasted Brussels sprouts.
  • Snack: Carrot sticks with hummus.
Understanding the 1200 Calorie Diet

Breakfast Options

Start your day right with delicious and nutritious breakfast options. From protein-packed omelets to hearty oatmeal bowls, discover a variety of ideas to fuel your morning.

Starting your day with a nutritious breakfast is crucial, especially when following a 1200 calorie diet. Here are some healthy and delicious breakfast options to consider:

Option 1: Scrambled Eggs with Vegetables

Whisk together 2-3 eggs and sauté them with a variety of colorful vegetables such as bell peppers, spinach, and mushrooms. This protein-packed option will keep you full and energized.

Option 2: Greek Yogurt Parfait

Combine 1 cup of non-fat Greek yogurt with a handful of mixed berries, a sprinkle of granola, and a drizzle of honey. This parfait is a great source of protein, fiber, and antioxidants.

Option 3: Whole Grain Toast with Avocado

Toast a slice of whole grain bread and top it with mashed avocado. Sprinkle some salt, pepper, and a squeeze of lemon juice for added flavor. This option provides healthy fats, fiber, and essential nutrients.

Option 4: Oatmeal with Fruit

Cook ½ cup of rolled oats with water or skim milk. Add a handful of sliced fruits such as bananas or berries for natural sweetness. Oatmeal is a filling breakfast choice high in fiber and vitamins.

Option 5: Veggie Omelette

Beat 2-3 eggs and cook them with diced vegetables like onions, tomatoes, and zucchini. Sprinkle some herbs and low-fat cheese. This low-calorie omelette is a nutritious and savory option.

Remember to stay hydrated by consuming water, herbal tea, or a small glass of freshly squeezed fruit juice alongside your breakfast. These breakfast options are a great way to kick-start your day on a 1200 calorie diet, ensuring you receive the necessary nutrients while maintaining a balanced calorie intake.

Breakfast Options

Lunch Ideas

Keep your midday meals satisfying with an array of lunch options. Explore healthy salads, light sandwiches, and tasty wraps that fit perfectly within your 1200 calorie limit.

Following a 1200 calorie diet plan can be challenging, especially when it comes to planning your lunch meals. However, with the right ideas and choices, you can still enjoy a delicious and fulfilling lunch while staying within your calorie limit. Here are some lunch ideas for a 1200 calorie diet:

Option 1: Grilled Chicken Salad


  • 3 ounces of grilled chicken breast
  • 2 cups of mixed greens
  • 1/4 cup of cherry tomatoes
  • 1/4 cup of cucumber slices
  • 1 tablespoon of light vinaigrette dressing


  1. Grill the chicken breast and let it cool.
  2. In a large bowl, combine the mixed greens, cherry tomatoes, and cucumber slices.
  3. Slice the grilled chicken and add it to the bowl.
  4. Drizzle the light vinaigrette dressing over the salad and toss gently to mix.
  5. Serve and enjoy!

Option 2: Quinoa and Veggie Stir-Fry


  • 1/2 cup of cooked quinoa
  • 1 cup of mixed stir-fry vegetables (broccoli, bell peppers, carrots, etc.)
  • 1/4 cup of low-sodium soy sauce
  • 1 teaspoon of olive oil
  • 1/4 teaspoon of garlic powder
  • 1/4 teaspoon of ginger powder


  1. In a pan, heat the olive oil over medium heat.
  2. Add the mixed stir-fry vegetables and cook until slightly tender.
  3. Stir in the cooked quinoa, soy sauce, garlic powder, and ginger powder.
  4. Cook for a few more minutes, until everything is well combined and heated through.
  5. Transfer to a plate and serve hot.

Remember to customize these lunch ideas according to your personal preferences and dietary needs. You can also add a side of fresh fruits or a small portion of whole-grain bread to complete your meal. Enjoy your healthy and satisfying lunch while maintaining your 1200 calorie diet!

Lunch Ideas

Snacks and Beverages

Snack smartly throughout the day to curb cravings and stay on track. Find snack ideas that are not only delicious but also low in calories, and explore healthy beverage options to stay hydrated.

Dinner Choices

Enjoy flavorful dinners while maintaining your calorie intake. Discover a range of recipes from lean protein dishes to vegetarian alternatives, ensuring you never feel deprived during your weight loss journey.

When following a 1200 calorie diet, it is essential to make smart choices for dinner that not only fit within the calorie limit but also provide necessary nutrients. Here are some dinner options to consider:

Grilled Chicken Salad

This delicious and nutritious option includes grilled chicken breast, mixed greens, cherry tomatoes, cucumber slices, and a low-calorie dressing. It is a satisfying meal that offers lean protein, vitamins, and minerals.

Vegetable Stir-Fry

Prepare a colorful stir-fry with an assortment of vegetables like bell peppers, broccoli, carrots, and snap peas. Add some lean protein like tofu or shrimp for a complete meal. Use minimal oil and season with low-sodium sauces or spices to keep the calorie count in check.

Salmon with Quinoa and Roasted Vegetables

For a heart-healthy option, grill or bake a piece of salmon and serve it with a side of quinoa and roasted vegetables like Brussels sprouts, zucchini, and bell peppers. Salmon provides omega-3 fatty acids, while quinoa offers protein and fiber.

Turkey Wrap with Sweet Potato Fries

Wrap sliced turkey breast, lettuce, tomatoes, and cucumbers in a whole-wheat tortilla. Pair it with homemade baked sweet potato fries for a satisfying dinner. Sweet potatoes are a great source of fiber and essential vitamins.

Vegetarian Chili with Brown Rice

Prepare a hearty vegetarian chili using kidney beans, black beans, tomatoes, bell peppers, onions, and spices. Serve it with a side of cooked brown rice. This meal is packed with fiber, protein, and essential nutrients.

Remember, portion control is crucial even when opting for healthy dinner choices. Consult a healthcare professional or nutritionist before starting any new diet plan.

Dinner Choices

Dessert and Treats

Indulge your sweet tooth without sabotaging your progress. Explore guilt-free dessert options and treats that can be included in your 1200 calorie meal plan while still satisfying your cravings.

A well-balanced 1200 calorie diet allows for indulgence in dessert and treats while maintaining a calorie-controlled intake. Here are some delicious dessert options to satisfy your sweet tooth without sabotaging your diet goals.

1. Berry Parfait


  • 1 cup of mixed berries (strawberries, blueberries, raspberries)
  • 1/2 cup of low-fat Greek yogurt
  • 1 tablespoon of honey or maple syrup
  • 1 tablespoon of crushed nuts (optional)
  1. In a glass, layer the mixed berries and Greek yogurt.
  2. Drizzle honey or maple syrup over the layers.
  3. Sprinkle crushed nuts on top for added crunch.
  4. Enjoy this guilt-free berry parfait!

2. Dark Chocolate Dipped Strawberries


  • 8-10 fresh strawberries
  • 1 ounce of dark chocolate (70% cocoa or higher)
  1. Melt the dark chocolate in a microwave-safe bowl, stirring frequently.
  2. Dip each strawberry halfway into the melted chocolate.
  3. Place the dipped strawberries on a baking sheet lined with parchment paper.
  4. Refrigerate until the chocolate hardens.
  5. Enjoy these decadent dark chocolate dipped strawberries!

3. Banana Ice Cream


  • 2 ripe bananas
  • 1 tablespoon of unsweetened cocoa powder
  • 1 tablespoon of almond butter (optional)
  • 1 tablespoon of shredded coconut (optional)
  1. Peel and slice the bananas, then freeze them for at least 2 hours.
  2. In a blender or food processor, blend the frozen banana slices until smooth.
  3. Add the cocoa powder and almond butter, and blend again until well combined.
  4. Transfer the mixture to a bowl and sprinkle with shredded coconut, if desired.
  5. Enjoy this creamy and guilt-free banana ice cream!

Remember to enjoy these desserts in moderation while following your 1200 calorie diet plan. These treats provide a delightful way to satisfy your cravings without straying from your calorie goals.

Dessert and Treats

Key Takeaways

  • Understanding the 1200 calorie diet chart can help you achieve your health goals.
  • Choose from a variety of delicious meal options within the specified calorie limit.
  • Snack smartly and stay hydrated with healthy choices.
  • Enjoy flavorful dinners while ensuring portion control.
  • Indulge in guilt-free desserts and treats.

Frequently Asked Questions

Q: Can I modify the 1200 calorie diet plan according to my dietary restrictions?

A: Absolutely! The 1200 calorie diet chart can be customized to suit your specific dietary needs and preferences.

Q: Will I feel hungry on the 1200 calorie diet?

A: While calorie restrictions can cause mild hunger initially, it is essential to choose filling and nutritious foods to stay satisfied throughout the day.

Q: Can I exercise while following the 1200 calorie diet?

A: Yes, incorporating regular physical activity is encouraged. However, it is advisable to consult a healthcare professional before starting any exercise regimen.

1200 calorie diet chart

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