Everyone requires limiting their calorie intake nowadays because we are living the most sedentary lifestyles of all time. A printable 1200 calorie diet plan is your key to health.
Find free Printable 1200 Calorie Diet Plan in this guide below.
We have grown up hearing that a person needs around 2000 calories a day (specifically women) to maintain their good weight by enjoying their favorite food and limiting their junk intake.
However, this was calorie count when our lives were active. Now, the life has become inactive.
We remain mostly sitting on computers for work, use elevators instead of stairs, and when we get free, most of our time is spent scrolling social media and using mobile.
This thing caused an imbalance in our overall health that we started getting fat from different parts of the body, such as the belly, thighs, and chin.
Although junk food played its role too in making us obese, fat, and overweight, considering this, experts minimized the daily calorie intake.
According to the latest research, if someone wants to lose weight, they should eat less than their hunger. This thing became the reason that experts offered various low-calorie diet plans such as
These are all based on limiting calorie intake. However, the drawback with such plans is that you have to limit certain nutrients while following them.
This means these are fad diets that cannot be followed in the long run, or else severe health issues like insulin resistance, heart strokes, or diabetes can be developed in the dieters.
So, a safe diet plan was offered, limiting calorie intake to just 1200.
What is a 1200 Calorie Diet Plan?
As the name denotes here, a person will have to limit their calorie intake to around 1200 cal. a day. This low-calorie diet plan is offered to obese people with sedentary lifestyles trying to lose weight.
The best thing about this diet plan is that you don’t have to worry about the Carb x protein x fat intake while following it but eat all the healthy options you can.
For instance, eating apples is not allowed on keto, and your body deprives those necessary vita-nutrients by fowling this rule. However, you don’t have to do this when following this 1200 calorie diet plan.
You can enjoy all healthy items and refrain from health-hazardous food intake, which is anyway necessary for us to keep our fitness intact.
So, what is this diet sheet, and who can follow it? We will cover the information in the lines coming ahead. But before you check, this most searched and googled printable 1200 calorie diet plan:
1200 Calorie Meal Plan PDF- Foods to Eat
So what meals you should eat and avoid when following a 1200 calorie diet? Our 1200 calorie meal plan pdf will give you detailed hints on the subject.
Let’s start:
1. Complex Carbs
Complex carbs keep you full for a long time and help you surpass food cravings. So, you should add healthy and unprocessed carbs to your diet; here is 1200 calorie meal plan pdf list of complex carbs.
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Complex carbs |
Grains, Legumes, beans, oatmeal, 100% whole-wheat bread, quinoa, barley, potatoes, sweet potatoes, bananas, brown rice, whole grain cereals, peanut butter, bran, wheat germ, maize, buckwheat, cornmeal, and a lot of o fruits and vegetables. |
As in the keto diet, you are advised to limit all carbohydrate intake regardless of whether they are healthy, which causes various health issues in the long run.
2. Low Fat Items
Our brain judges food sustainability by checking how long we chew on something. Hunger or craving is a psychological thing. Add low-fat stuff to your printable 1200 calorie diet plan, such as:
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Low Fat & Calorie Content |
Canola oil, peanut oil, mustard oil, olive oil, vegetable oil, lentils, tofu, mushroom, turkey, fish, chicken, oats, Greek yogurt, Kefir, soups, berries, eggs, popcorns, chia seeds, cottage cheese, potatoes, lean meats, legumes, watermelon, and lean proteins. |
Therefore, you should choose low-calorie items to fill your plate more and trick the psychosis. You can consume them in large quantities and enjoy a fuller meal.
3. Limiting Non-starchy Items
Starchy vegetables and fruits are high in sugar or carbohydrates, such as:
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Non-Starchy Items (1/4 Of Plate) |
Banana, Cucumber, tomatoes, peach, apple, grapefruit, corns, white potatoes, sweet potatoes, green peas, beets, acorn squash, butternut squash, turnip, carrots, black olives, purple cabbage, eggplant, arugula, asparagus, celery, red peppers, tomatoes, and sprouts. |
This thing can cause a blood sugar spike if consumed in plenty. Therefore, just 1/4 of your plate should contain non-starchy items as per the printable 1200 calorie diet plan.
4. Lean Protein
Lean proteins are the healthiest things to add to your daily plate because they help lowering blood pressure levels and enhance the amount of good cholesterol in the body.
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Lean protein |
Skinless chicken, steak, roasted turkey, lamb, pork, eggs, salmon, tuna, shrimp, lobster, scallop, pinto beans, edamame, black beans, wheat berries, lima beans, quinoa, cooked spinach, soy nuts, peanuts, cashews, soy milk, mozzarella cheese, string cheese, and kefir. |
Adding a portion of lean proteins to your printable 1200 calorie diet plan will help your regular blood pressure and keep you from specific health issues.
5. Water
You will be drinking plenty of water to accelerate your metabolic rate and bring your BMR (Basal metabolic rate) to a good level.
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Water |
Pure water, Kombucha (if you crave carbonated drinks), coffee, tea (in limited quantity), fresh juices (with no additives or artificial sugar), and shakes (at least once a day). |
The water has the necessary nutrients and minerals that will clean your entire body from the inside. Make sure to drink one whole glass of pure water 15 minutes before every meal for faster digestion.
Calorie Deficit Meal Plan – Foods to Eat
There is nothing you should be avoided when following a 1200 calorie diet except junk food, sugar-rich stuff, and processed edibles.
The stuff needs avoidance because it doesn’t get digested fully, can lower metabolic rate, and be the reason for obesity, heart issues, and stubborn fat disposal in precise areas.
Losing this fat, even if your calorie intake is limited, becomes hard without exercise, and you must go through some tough workouts to eliminate the issue.
Now, let’s discuss the seven Printable 1200 calorie diet plans in detail:
Women Printable 1200 Calorie Diet Plan for 7 Days
Trying something, in the long run, requires short-term testing. Limiting your food intake and cravings and keeping hunger restricted is not easy to do for an extended period.
For this testing, we have brought you a Printable 1200 calorie diet plan for 7 days:
PS: This is for women only:
Day 1: (Goal = 1300 Calories)
Breakfast = 290 calories (Around 8 AM)
- Egg (hardboiled) = 1
- Oatmeal cereal (Unsweetened) = half plate
- Mango (Fresh) = 2 slices just
Brunch = 125 cal. = around 10:30 AM
- Grapes (small cluster) = 1
- Mini Babybel Light (product) = 1
Lunch = 361 Cal. (Around 1 PM)
- Ham (sliced) = 2 ounce
- Wrap (whole wheat) = 1
- Cheddar cheese (Sliced) = 1
- Salad (mix) = 1 large lettuce leaf + 3 tomato slices + 1 tbsp. mustard
- Apple (Gala) = 1
Supper = 74 Cal. (5:00 PM)
- Blueberries = ¼ cup
- Dark chocolate (chips) = 2 tbsp.
Dinner = 450 Cal. (10 PM at least half an hour before bed)
- Salmon (baked) = 3 ounce
- Salad (mixed) = Green beans + raw spinach ( 1 cup) + ½ cup broccoli + 5 cherry tomatoes + 5 tbsp. lemon juice for dressing
- Lemon water = 2.5 ml glass water + 1 lemon slice
Total calories = 290 + 125 + 361 + 74 + 450 = 1,300
(As you are just starting with your 1200-calorie diet, so limiting your food intake to 1200 cal. Can be a bit hard at the start. Therefore. We will gradually decrease the calorie intake.)
Day 2 (Goal = around 1200 Calories)
Breakfast = 290 calories (Around 8 AM)
- Whole wheat (toast) = 1 slice
- Banana (mashed) = 1 medium (for spread)
- Peanut butter = 1 tbsp. (for spread)
Brunch = 95 cal. = around 10:30 AM
- Apple salad = 1 medium
- Cinnamon = Sprinkled on apple
Lunch = 330 cal. = around 1:00 PM
- Salsa Fresca (raw fresh) = 3 tbsp.
- Humus = 2 ounce
- Avocado (small) = half (diced)
- Beans + Quinoa + Cilantro = ¼ cup + ½ cup + 2 tbsp.
Supper = 90 Cal. (5:00 PM)
- Green sliced pepper = 1 full
Dinner = 430 Cal. (10 PM at least half an hour before bed)
- Chicken and vegetable soup = 1 bowl
- Non-starchy vegetables = 1/2 bowl
- Cinnamon = 1 pinch (to spread on soup)
Total calories = 290 + 95 + 330 + 90 + 430 = 1235
Day 3: (Goal = 1200 Calories)
Breakfast = 250 calories (Around 8 AM)
- Egg (hardboiled) = 1
- Bagel (whole wheat) = half
- Banana (Large) = 2
Brunch = 100 cal. = around 10:30 AM
- Berries (small cluster) = 1
- Whip cream = 2 Tbsp.
Lunch = 330 cal. = around 1:00 PM
- BBQ Chicken (skin removed) = 1.5 ounce
- Lettuce (wrap) = 1
- Salad (mixed) = 1 Red Bell Pepper + 2 Spinach leaves + vinaigrettes (for dressing)
- Sweet Potato = 3 slices
- Cheese (slice) = 1
Supper = 70 Cal. (5:00 PM)
- Berries (bunch) = ¼ cup
- Bakes chocolate (unsweetened) = 2 tbsp.
Dinner = 450 Cal. (10 PM at least half an hour before bed)
- Salmon (baked) = 3 ounce
- Salad (mixed) = Green beans + raw spinach ( 1 cup) + ½ cup broccoli + 5 cherry tomatoes + 5 tbsp. lemon juice for dressing
- Lemon water = 2.5 ml glass water + 1 lemon slice
Total calories = 250 + 100 + 330 + 70 + 450 = 1,200
Day 4: (Goal = around 1200 Calories)
Breakfast = 274 calories (Around 8 AM)
- Greek yogurt (non-fatty, plain) = 1 Cup
- Blueberries (fresh) = Half cup
- Honey (for sweetness) = 1 tsp.
Brunch = 78 cal. = around 10:30 AM
- Egg (hardboiled) = 1
- Hot sauce = 1 tsp.
Lunch = 355 cal. = around 1:00 PM
- Pita bread toast (whole wheat) = 1 (6 inches)
- Humus (fried in olive oil) = ¼ cup + 1 tsp.
- Mix salad = half cucumber slices + 2tsp grated carrot + 2 cup greens
Supper = 69 Cal. (5:00 PM)
- Mixed berries = 1 cup (3/4 raspberries + ¼ blueberries)
Dinner = 402 Cal. (10 PM, at least half an hour before bed)
- Salmon (broiled) = 4 ounce
- Sweet potato (baked) = 1 (medium size)
- Fresh spinach (sautéed) = 1 cup + 1 tsp. olive oil
Total calories = 274 + 78 + 355 + 69 + 402 = 1178
Day 5: (Goal = around 1200 Calories)
Breakfast = 269 calories (Around 8 AM)
- Greek yogurt (non-fatty, plain) = 1 Cup
- Fruits and nuts (mix in yogurt) = 2 tsp (walnuts) + 3 (dried apricots)
- Maple syrup (for sweetness) = 1 tsp
Brunch = 91 cal. = around 10:30 AM
- Orange = 2 small size
Lunch = 330 cal. = around 1:00 PM
- Whole wheat toast = 1
- Avocado (mashed) = half cup (for toast spread)
- White beans (mashed) = ¼ cup (for toast spread)
- Salt and pepper = to taste (don’t put too much salt)
Supper = 50 Cal. (5:00 PM)
- Raspberries = 5
Dinner = 430 Cal. (10 PM at least half an hour before bed)
- Salmon or chicken = 3 ounce (make sure not canned)
- Brown rice = ¾ cup
- Kimchi or miso soup = ½ cup
- Steamed broccoli = ½ cups
- Asia mustard = for seasoning
- Rice vinegar = for seasoning
Total calories = 269 + 91 + 333 + 50 + 430 = 1173
Day 6: (Goal = around 1200 Calories)
Breakfast = 290 calories (Around 8 AM)
- Oatmeal toast = 1 slice
- Banana (mashed) = 1 medium-sized
- Peanut butter = 1 tbsp.
Brunch = 102 cal. = around 10:30 AM
- Pear (fresh) = 1 medium size
- Cinnamon = 1 tsp sprinkled
Lunch = 339 cal. = around 1:00 PM
- Salad (mixed greens) = 1 cup (medium tomato slices + chickpeas ¼ cup + low fat cottage cheese ½ cup)
Supper = 50 Cal. (5:00 PM)
- Cucumber salad = 1 large + 2 tsp lemon juice dash
Dinner = 391 Cal. (10 PM at least half an hour before bed)
- Chicken Brown rice (boiled) = 1 cup
- Carrots (sautéed in butter) = half cup + 1tsp butter
Check out a tasty chicken and brown rice recipe for weight loss.
Total calories = 290 + 102 + 339 + 50 + 391 = 1172
Day 7: (Goal = around 1200 Calories)
Breakfast = 291 calories (Around 8 AM)
- Steel-cut oats (boiled) = ½ cup
- Low-fat milk (animal or plant) = 1 cup (for boiling oats)
- Cinnamon = 1 pinch (spread over boiled oats)
- Maple syrup = 1 tsp (spread over oats)
- Raspberries = 1/3 cup
Brunch = 102 cal. = around 10:30 AM
- Apple = 1 (Gala)
- Cinnamon = 1 tsp.
Lunch = 339 cal. = around 1:00 PM
- Cucumber salad = 1 large (sliced)
- Lemon juice = 1 tsp (salad dressing)
- Salt, pepper, dill = apt to taste or 1 pinch each
Supper = 25 Cal. (5:00 PM)
- Berries = 1 cup
- Whip cream = 1tbsp
Dinner = 391 Cal. (10 PM at least half an hour before bed)
- Sirloin = 1 ounce
- Brown rice = 1 cup
- Carrots (sautéed) = ½ cup in 1 tsp butter
Total calories = 291 + 102 + 339 + 25 + 391 = 1148
To download this complete Printable 1200 Calorie Diet Plan (7 days) in PDF form for free, click the PDF button below. (You can take prints using a printer):
Bottom Line
Before you start with such a drastic decrease in your daily calorie intake, in other words, before you begin with our woman printable 1200 calorie diet plan, ensure to connect with your doctor first.
You are diminishing too many calories at one time, and suddenly. So, to avoid any health hazards, talking to a GP is mandatory.
Besides this, we have a tip for you: If you find it hard to lower your calorie consumption, do it slowly and gradually decrease your calorie sum every day.
For more information on diet guides and free meal plans, keep visiting us at lookbroad.com.
