Simple 1200 Calorie Meal Plan


Congratulations on choosing to eat right! This Simple 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 Simple 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
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Low-fat Maple Granola RECIPE, 0.3 serving
  • Almonds, 6 almond
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Layer berries, granola, cereal and almonds and almonds in a bowl or glass. Serve with tea.
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Shrimp, cooked, 5 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Spinach, fresh, 2 cup
  • Dinner Rolls, rye, 1 medium
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Tea, brewed, 6 fl oz
  • 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
  • Balsamic Vinegar, 1 tbsp

Day 2

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Directions: Cook Cream of Wheat according to package directions. Stir in peanut butter and sliced banana. Serve with milk.
  • Lunch - 455 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Baby Carrots, raw, 5 medium
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Lemon Juice, 1 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
  • Yogurt, fruit, 1 container (5 oz)
  • Baby Carrots, raw, 5 medium

Day 3

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Blueberries, fresh, 0.75 cup
  • Cheerios Cereal, original , 1 cup (1 serving)
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Yo Plus Digestive Health Strawberry Yogurt, 1 serving
  • Tuna, Canned in Water, drained, 0.75 can
  • Apple juice, unsweetened, 4 fl oz
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Whole-Wheat Crackers, 0.75 oz
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • 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
  • Bologna, turkey, 2.5 slices
  • Cucumber (with peel), 1 cup slices
  • Tea, brewed, 6 fl oz

Day 4

  • Breakfast - 260 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Directions: Melt cheese in the tortilla, roll and enjoy.
  • Lunch - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, reduced-calorie, wheat, 2 slice
  • 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)
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Almonds, 0.25 cup, sliced
  • Baby Carrots, raw, 5 medium

Day 5

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Total Cereal, 0.75 cup (1 serving)
  • Hazelnuts, 5 nuts
  • Decaffeinated Coffee, 1 cup (8 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
  • Parmesan Cheese, grated, 3 tbsp
  • Lentils, 0.6 cup
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Fully cook lentils until soft to add to pureed, seasoned and cooked tomatoes for 'meat' sauce.
  • Snack - 160 calories
  • Almonds, 0.25 cup, sliced
  • Baby Carrots, raw, 5 medium

Day 6

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Oranges, 1 fruit (2-5/8" dia)
  • Bagels, oat bran, 0.5 bagel (3-1/2" dia)
  • Egg white, fresh, 2 large
  • 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
  • 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
  • Beans, black, 0.6 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Salsa, 0.13 cup
  • Directions: Top sweet potato with beans and salsa.

Day 7

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Directions: Cook Cream of Wheat according to package directions. Stir in peanut butter and sliced banana. Serve with milk.
  • 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
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Tilapia (3.5 oz or 99.2g), 6 oz
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Rub tilapia with olive oil and lemon pepper. Bake at 375F for roughly 20 minutes, until it flakes easily with a fork. Serve with broccoli steamed in microwave for 2 minutes.