Healthy 1200 Calorie Meal Plan


Congratulations on choosing to eat right! This Healthy 1200 Calorie Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more Healthy 1200 Calorie Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Blueberries, fresh, 0.75 cup
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • *Flax Seed, 0.66 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Lunch - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Asian Chicken Salad RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Whole-Wheat Crackers, 0.75 oz
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Turkey Stuffed Cabbage RECIPE, 0.5 serving
  • Watermelon, 1.25 cup, balls
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Cornbread, 0.6 piece
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, fresh, 2 cup
  • Balsamic Vinegar, 1 tbsp

Day 2

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Blueberries, fresh, 0.75 cup
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 455 calories
  • Yo Plus Digestive Health Strawberry Yogurt, 1 serving
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Cornbread, 0.6 piece
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Dinner - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Portobello Burgers RECIPE, 2 serving
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Cucumber (with peel), 1 cup slices
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Yellow Mustard, 1 tsp or 1 packet
  • Directions: Place burger and cheese on bun and top with mustard. Serve with cucumbers and ranch, plus a grapefruit.
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, fresh, 2 cup
  • Lemon Juice, 1 fl oz

Day 3

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Applesauce Oatmeal Muffins, 1 serving
  • Almonds, 6 almond
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Swiss Cheese, 1 oz
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Spinach, fresh, 2 cup
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Blueberries, fresh, 0.75 cup
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Cucumber (with peel), 1 cup slices
  • Herbal Tea, 1 cup (8 fl oz)

Day 4

  • Breakfast - 260 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Dilled Shrimp with Farfalle, 1 serving
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Pork tenderloin, 3 oz
  • Applesauce, unsweetened, 0.75 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Dinner Rolls, rye, 1 medium
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 160 calories
  • Hard Salami, 3 slice (3-1/8" dia x 1/16" thick)
  • Peas, edible-podded, raw, 12 pea pods
  • Herbal Tea, 1 cup (8 fl oz)

Day 5

  • Breakfast - 260 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Bread, reduced-calorie, wheat, 2 slice
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Applesauce, unsweetened, 0.75 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Mashed Potatoes, 0.6 cup
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Green Beans (snap), 12 beans (4" long)
  • Directions: Dip cold steamed green beans in hummus.

Day 6

  • Breakfast - 260 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Dilled Shrimp with Farfalle, 1 serving
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Applesauce, unsweetened, 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, frozen, 0.5 cup
  • Lemon Juice, 1 fl oz

Day 7

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Blueberries, fresh, 0.75 cup
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Lentils, 0.6 cup
  • Watermelon, 1.25 cup, balls
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Whole Wheat Tortilla, medium (45g), 1 serving
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Stuff tortilla with cooked lentils, sour cream, tomatoes and cheese. Season with Mrs. Dash. Serve with watermelon.
  • Snack - 160 calories
  • Beans, pinto, 0.6 cup
  • Baby Carrots, raw, 5 medium
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Mash beans with salsa, then use as dip.