1200CalorieDiet

1200caloriesperdayisaboutthelowestawomanshouldgowhenaimingforfatloss.Thislevelof
calorieshasbeenfoundtohelpwithweightlossintrials.
Formenthisfigureisaroundthe15001700caloriemark.Thisvariesgreatlydependingonyour
height,weight,andlevelofphysicalactivity.Itisadvisabletofindyourindividualcalorieneeds
ratherthangoingbygeneralizedguidelines.

TofindyourdailycalorieneedsusetheDailyCalorieNeedsCalculator.

Asa(somewhatsobering)guideline,aBigMac,LargeFries,andLargeCokefromMcDonald's
amountsto1,350calories!
Seealso:1000calories,1100caloriesorbrowseallmealplans.

PrintMealPlans
MealPlan1

1221CALORIES
Breakfast
1CupOrangeJuice(55)
1/2CupOatmeal(154)
1CupLowFatYogurt(154)
BlackCoffeeorHerbalTea(0)

Snack
Smoothie(170)
(1CupBerriesblendedwith1CupTrim(1%)MilkandIceCubes).

Lunch

2SlicesWholeWheatBread(200)
1/2CupTuna(inwateronly)(90)
Salad(1smalltomato,1/2cucumber,1cuplettuce)with1teaspoonlitemayonnaise+1/2
tbspoliveoil.(116)

Dinner
3.5oz.(~100g)chickenbreast(skinlessboneless)cookingriller.(119)
1CupBroccoli(55)
1/2CupcookedBrownRice(108)

MealPlan2

1206CALORIES
Breakfast
1SliceWholeWheatToastwith1tspButter(125)
1/2CupCannedFruitCocktail(FruitSalad)innaturaljuiceonly(54)
8oz.(1cup)Trim(1%)Milk(100)

Snack
1MediumSizedBanana(105)

Lunch
8WholeWheatRitzCrackerswith1/2cupLowFat(1%)CottageCheese.(194)
HandfulMixedNuts(.6oz.)(Almonds,Walnuts,Brazilnuts)(100)
1MediumApple(96)

Dinner

SmallBakedPotato(128)
3oz.(~85g)SirloinSteak(156)
1/2CupMushrooms(10)
1/4CupOnions(17)
1Teaspoonoliveorcanolaoil(cooking)(30)
1CupMixedVegetables(90)

Ensureyoudrinkplentyofwateraimfor810glassesperday.

References
Taylor,C.B.,Agras,W.S.,Losch,M.,Plante,T.G.,&Burnett,K.(1991).Improvingtheeffectivenessofcomputerassistedweightloss.
BehaviorTherapy,22(2),229236.Link
Epstein,L.H.,Valoski,A.M.,Vara,L.S.,McCurley,J.,Wisniewski,L.,Kalarchian,M.A.,...&Shrager,L.R.(1995).Effectsofdecreasing
sedentarybehaviorandincreasingactivityonweightchangeinobesechildren.Healthpsychology,14(2),109.Link

LastUpdated5December2014