Quick 1200 Calorie Meal Plan


Congratulations on choosing to eat right! This Quick 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 Quick 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
  • Cream Cheese, 2 tbsp
  • Raisins, 0.5 small box (1.5 oz)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hummus, 0.3 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Baby Carrots, raw, 5 medium
  • Bread, reduced-calorie, wheat, 2 slice
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Grapes, 18 grape, seedless
  • Broccoli, fresh, 2 spear (about 5" long)
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Lemon Juice, 1 fl oz
  • Directions: Broil salmon. Heat broccoli. Serve with couscous, milk and grapes, and squeeze lemon on fish and veggies.
  • Snack - 160 calories
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Green Beans (snap), 12 beans (4" long)
  • Herbal Tea, 1 cup (8 fl oz)

Day 2

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Grapes, 18 grape, seedless
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Egg substitute, liquid (Egg Beaters), 0.33 cup
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Cook eggs in a skillet coated with buttery spray. Once cooked through, place in tortilla and roll up. Serve with grapes and milk.
  • Lunch - 455 calories
  • Kraft Jello-o Brand Fat Free Pudding, Vanilla, 1 Serving
  • Beans, white, 0.5 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Salad Greens With Cranberry Vinaigrette, 0.5 serving
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 455 calories
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Oranges, 1 fruit (2-5/8" dia)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Brown Rice, long grain, 0.5 cup
  • Kraft Light Done Right Italian Salad Dressing, 2 tbsp
  • Directions: Soak sliced firm tofu in Italian dressing, then broil until crispy (flipping halfway through). Serve with sauteed peppers and brown rice. Eat with an orange and cup of soymilk.
  • Snack - 160 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Herbal Tea, 1 cup (8 fl oz)

Day 3

  • Breakfast - 260 calories
  • Cream Cheese, 2 tbsp
  • Raisins, 0.5 small box (1.5 oz)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Feta Cheese, 1.5 oz
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Oranges, 1 fruit (2-5/8" dia)
  • Spinach, fresh, 2 cup
  • Croutons, seasoned, 0.5 cup
  • Olive Oil, 1 1tsp
  • Cider Vinegar, 1 tbsp
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Blueberries, fresh, 0.75 cup
  • Green Beans (snap), 12 beans (4" long)
  • White Rice, long grain, cooked, 0.5 cup
  • Canola Oil, 1 1tsp
  • Directions: Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, fresh, 2 cup
  • Balsamic Vinegar, 1 tbsp

Day 4

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Almond Butter, 0.5 tbsp
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Lettuce, leaf salad, 2 cup, shredded
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Portobello Burgers RECIPE, 2 serving
  • Oranges, 1 fruit (2-5/8" dia)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Bread, reduced-calorie, wheat, 2 slice
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Snack - 160 calories
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Lemon Juice, 1 fl oz

Day 5

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Raisins, 0.5 small box (1.5 oz)
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Hazelnuts, 5 nuts
  • 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
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Vegetarian Chili RECIPE, 1 serving
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Cornbread, 0.6 piece
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Top chili with sour cream, onions and cheese. Serve with cornbread and pears.
  • Snack - 160 calories
  • Almonds, 0.25 cup, sliced
  • Baby Carrots, raw, 5 medium

Day 6

  • 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
  • Mozzarella Cheese, part skim milk, 1 oz
  • Beans, pinto, 0.6 cup
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Tortilla Chips, 0.75 oz
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup
  • 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
  • Cucumber (with peel), 1 cup slices

Day 7

  • Breakfast - 260 calories
  • Cream Cheese, 2 tbsp
  • Raisins, 0.5 small box (1.5 oz)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Butternut Squash Risotto with Greens, 1 serving
  • Pears, fresh, 0.5 pear, large (approx 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
  • American Cheese, 1 slice (1 oz)
  • Morningstar Farms Breakfast Patties (original sausage), 2 patty
  • Orange Juice, 5 fl oz
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Egg substitute, liquid (Egg Beaters), 0.33 cup
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Cook eggs in a nonstick skillet with butter spray. Add peppers and cheese and cook until cheese is melted. Serve with veggie sausage, bagel and orange juice.