You are on page 1of 12

1200 Calorie Diet Menu Plan

Day One

Breakfast

1 cup of fat free plain yogurt

tbsp of honey

cup of granola

12 ounces

of coffee

Total Calories: 441

Snack

1 Apple

Total Calories: 81

Lunch

Sandwich

2 slices of whole grain bread

1 tsp of mustard as spread

2 slices of turkey

cup of lettuce

cup of almonds

Total Calories: 364

Dinner

1 tilapia filet

1 tbsp of butter

2 cups of cooked zucchini

and squash

Total Calories: 330

Preheat oven to 350 degrees. Season the tilapia with salt, pepper, and 1 tbsp of butter. Wrap in foil and bake for about 40 minutes.

Quarter the squash and zucchini and place into boiling water. Cover with a lid and let simmer. Boil squash for 45 minutes to an hour, when you can easily pierce the skin with a fork its done. Season with salt and pepper.

Total Daily Calories

Day Two

Breakfast

1 cup of oatmeal prepared with water

12 ounces of coffee

Total Calories: 69

Snack

1 ounce (14 halves) of walnuts

Total Calories: 185 calories

Lunch

Salad

1 cup of sliced avocado-235 calories

10 cherry tomatoes- 40 calories

tsp of olive oil- 60 calories

cup of mozzarella cheese- 200 calories

Salt and Pepper to taste

Total Calories: 535

Mix avocado, cherry tomatoes, mozzarella cheese, and olive together. Add salt and pepper to your liking.

Dinner

Tuscan Chicken Salad (makes four servings)

1 15-ounce can of cannellini beans, rinsed and drained

2 1/2 cups diced cooked chicken breast

1 1/2 cups diced celery

1/4 cup crumbled feta cheese

1 cup coarsely chopped fresh basil,

Salt & freshly ground pepper to taste (optional)

2 cups torn escarole or romaine lettuce

2 cups torn radicchio leaves

Vinaigrette:

1 medium clove garlic

1/4 teaspoon salt

5 tablespoons olive oil

1/4 cup white-wine vinegar or red-wine vinegar

1 tablespoon Dijon mustard

Total Calories: 428 calories (per serving)

To prepare vinaigrette: Peel the garlic and chop finely. Whisk in 5 tablespoons oil. Add vinegar and mustard; whisk until well blended. Season with salt and set aside.

To prepare salad: Combine beans, chicken, celery, cheese in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired. Add in salad greens at the end to prevent wilting.

Total Daily Calories: 1,217

Day Three

Breakfast

3 scrambled egg whites

raw, red pepper sliced on the side

12 ounces of coffee

Total Calories- 82

Use a cooking spray when scrambling your eggs.

Lunch

Leftover Tuscan Chicken Salad

Total: 428 Calories

Snack

Apple- 81 calories

Dinner:

Taco Night

cup of black beans (drained and rinsed)

2 small flour tortillas

1 cup of shredded lettuce

cup of feta cheese

cup of salsa

1 cup of sliced avocado

Total Calories: 697

Total Daily Calories: 1,207

Day Four

Breakfast

1 cup of oatmeal prepared with water

12 ounces of coffee

Total Calories: 69

Snack:

cup of almonds

Total Calories: 204

Lunch:

Tuna Wrap

4 ounces tuna, packed in water

2 tbsp. of olive oil

1 cup of shredded carrots

1 cup sliced cucumbers

2 whole-grain tortillas

Salt and Pepper to taste

Total Calories: 400

Mix tuna and veggies with olive oil. Place filling into the tortillas and garnish with salt and pepper.

Dinner:

Whole Grain Pasta with Creamy Ricotta

2 oz. whole-wheat spaghetti noodles

3/4 cup low-fat ricotta cheese

1 cup zucchini, chopped

1/2 cup fresh herbs: oregano basil and parsley

Total Calories: 498

Cook the noodles in lightly salted water (check package for cooking times) Drain and return to the pot. Add the ricotta, zucchini, and fresh herbs to the pot. Stir until the pasta is thoroughly coated and let heat until everything is warm.

Total Daily Calories: 1,171

Day Five

Breakfast

Slice of low-calorie bread

1 tbsp of peanut butter

1 apple

12 ounces of coffee

Total Calories: 289

Lunch:

Fancy Grilled Cheese Sandwich with Tomato and Turkey

2 slices whole grain bread

1 slice cheddar cheese

2 oz. sliced turkey

1 slice tomato

Total Calories: 349

When grilling your sandwich make sure to use a low calorie cooking spray.

Snack:

1 Orange

Total Calories: 86

Dinner:

Brown Rice Salad with Fresh Basil

1 cup brown rice -218

2 teaspoons kosher salt, divided

1/4 cup rice wine vinegar

2 tsp sugar - 32

1 tbsp olive oil -119

Pepper

2 large tomatoes, diced- 66

1 cup packed basil leaves, chopped

Total Calories: 435

Bring 2 1/4 cups water to a boil and add the rice and 1 teaspoon of the salt. Return to a boil, cover, and simmer for 30 to 40 minutes, until the rice is tender and all the water is absorbed. Transfer the rice to a bowl.

Whisk together the vinegar, sugar, olive oil, remaining teaspoon of salt, and a pinch of pepper. Pour the dressing over the rice. Add the tomatoes and basil. Mix well and check the seasonings.

Dessert:

2 squares of dark chocolate

Total Calories: 44

Total Daily Calories: 1,203