7 Days1200 Calorie Diet Plan| Written by a Dietitian

Let’s understand why a 1200 calorie diet plan is important. The answer is when we talk about weight loss healthily, then 1200 calories for a normal healthy person is excellent.

The best way to reduce the extra fat is to include a high-protein, low carb and low-fat diet. Why a high-protein diet to lose fat? A high-protein meal helps to reduce the chances of loss of muscle mass. Our target is to reduce extra fat.

So, a combination of low-calorie and high-protein meal plans helps people lose weight without deficiency of essential nutrients.

Key Components of Meal Menu

• Lean Protein: Low-fat dairy, legumes, chicken breast and fish.
• Low-carb veggies: Green leafy vegetables, spinach, bell pepper and cruciferous vegetable family.
• High fibre: Whole grain wheat, pasta, rice, bread and quinoa.
• Unsaturated Fats: Monounsaturated and polyunsaturated fats in avocados, olive oil, and fatty fish.

Sample 7-Day 1200 Calorie Meal Plan

Here, is the 7-day diet plan. it contains a 1200 calorie meal menu. A professional dietitian designed This diet plan with calories and macronutrients mentioned in it. A healthy and normal person can enjoy it to lose weight and for fitness.

Day 1

• Breakfast: Greek yoghurt with berries and a tablespoon of chia seeds (250 calories, Fat 1g carbs 40g proteins 24g).
• Snack: 12 almonds (100 calories, Fat 6g carbs 4g proteins 4g).
• Lunch: Smoked Trout with salad and mixed greens, tomatoes, and cucumbers(220 calories, Fat 12g carbs 8g proteins 22g).
• Snack: Carrot sticks with hummus 4 tbsp (140 calories, Fat 7.5g carbs 22.4g proteins 7.1g).
• Dinner: Savoury oatmeal with cheddar(585 calories, Fat 28g carbs 57g proteins 26g).

Smoked Trout with salad and mixed greens

Ingredients:

• 8 ounces flaked smoked trout
• four cups of mixed greens
• One cucumber cut into slices
• 1/2 red onion, cut thinly
• One-fourth cup halved cherry tomatoes
• 1/4 cup of capers
• 1/4 cup fresh dill, chopped
• Two tablespoons of olive oil and one lemon, juiced
• Add salt and pepper to taste

Recipe:

Combine the smoked trout, cherry tomatoes, cucumber, red onion, capers, and mixed greens in a big bowl. Mix the olive oil, lemon juice, salt, and pepper in a small bowl.

Pour the salad dressing over it and toss to mix it in. Top with a scattering of freshly chopped dill. Serve right away and savour!

Oatmeal with Cheddar

Ingredients:

• 1 cups water plus 1/2 cup, divided
• 1/4 tsp salt, divided
• 1/4tsp ground pepper, divided
• 2.5 cups chopped collard greens
• 1/4 cup shredded Cheddar cheese
• 5g chipotle salsa, plus more for serving
• 2 small eggs, cooked as desired

Recipe:

Heat 1/2 tbsp oil in a large saucepan over medium heat. Add shallot and cook, stirring occasionally, until softened, 1 to 2 minutes. Then add oats and stir for 1 minute. Add water salt and pepper. Bring to a boil, then reduce heat to a simmer. Cook, stirring often, until creamy, 10 to 12 minutes.

Meanwhile, heat the remaining oil in a large skillet over medium-high heat. Add collards along with the remaining water and each salt and pepper. Cook, stirring occasionally, until tender, 5 to 7 minutes. Stir cheese and salsa into the oatmeal. Serve with the collards, eggs and more salsa, if desired.

Day 2

• Breakfast: Egg Salad Sandwich (250 calories, Fat 18g carbs 40g proteins 30g).
• Snack: 5 almonds (35 calories, Fat 3g carbs 1.5g proteins 1.5g).
• Lunch: Savoury oatmeal with cheddar(585 calories, Fat 28g carbs 57g proteins 26g).
• Snack: Small bowl Greek Yoghurt parfait (195 calories, Fat 3g carbs 27g proteins 14g).
• Dinner: Smoked Trout with salad and mixed greens, tomatoes, and cucumbers(220 calories, Fat 12g carbs 8g proteins 22g).

Egg Salad Sandwich

Ingredients:

• 2 large egg hard boiled (Whole eggs)
• 2 large eggs boiled (Whites only)
• 1 tsp Dijon mustard
• 1 tsp Extra virgin olive oil
• 2 slices Bread, sprouted, whole grain

Recipe:

In a small bowl, mix the mustard and olive oil. Chop the boiled egg whites and whole eggs, and add to the mustard mixture. Spread the egg salad mixture on the bread to serve open-faced or as a sandwich. Enjoy this easy 1200 calorie diet plan.

Day 3

• Breakfast: Avocado Toast (243 calories, Fat 13g carbs 22g proteins 10g).
• Snack: 5 almonds (35 calories, Fat 3g carbs 1.5g proteins 1.5g).
• Lunch: Roasted Chickpeas (300 calories, 2g of fat, 17g of carbs, 13g of proteins).
• Dinner: Bean & Slaw Bagel (583 calories, Fat 34g carbs 48g proteins 30g).

Avocado Toast

Ingredients:

• 1 slice of whole-grain bread
• ½ medium avocado
• 1 tsp lemon (juice),
• 3 tbsp low-fat cottage cheese
• 1 spring onions
• Salt to taste
• Black pepper to taste

Recipe:

Mash your avocado, and add salt and lemon. Add a layer of cottage cheese on the toast. Garnish with chopped green onion and fresh pepper. Enjoy this 1200 calorie diet plan.

Day 4

• Breakfast: chicken omelette(444 calories, Fat 27g carbs 3g proteins 43g).
• Snack: 5 almonds (35 calories, Fat 3g carbs 1.5g proteins 1.5g).
• Lunch: 1.5 cup Oatmeal with veggies (265 calories, Fat6.5 g carbs 46g proteins 9.3g).
• Snack: Strawberry Coconut Smoothie (270 calories, Fat 4 g carbs 33g proteins 26g)
• Dinner: 116g Steamed chicken thigh(208 calories, Fat 9.5g carbs 0g proteins 28g).

Chicken Omelette

Ingredients:

• 3 eggs
• 1 tsp coconut oil (or use another oil such as olive oil)
• 1/4 cup cut, cooked chicken
• 2 tbsp tomato, chopped,
• 3 tbsp shredded mozzarella cheese,
• 15g spinach,
• salt to taste,
• ground black pepper to taste

Recipe:

In a small bowl, whisk the eggs together until they are smooth. Place a large pan on the stove on low heat and add the coconut oil. Once the coconut oil is melted, pour the eggs into the pan. Sprinkle the eggs with salt and pepper and let the eggs cook for a few minutes until the edges start to brown.

Add the chicken, cheese, tomato and spinach to half of the omelette and allow it to cook for a few more minutes. Using a spatula, fold the omelette in half and cook for a few more minutes until the omelette is golden and cooked through.

Strawberry Coconut Smoothie

Ingredients:

• 1/2 scoop of protein powder
• Half cup frozen strawberries
• 1/2 cup unsweetened coconut milk
• 1/4 cup coconut water
• 1/2 tbsp unsweetened shredded coconut
• Half tsp honey

Recipe:

Blend strawberries, coconut milk, protein powder, coconut water, and honey until creamy. Add ice and serve it. Enjoy this 7-day 1200 calorie diet plan.

Day 5

• Breakfast: 1 cup cooked oatmeal (166 calories, Fat 3.6g carbs 28g proteins 6g).
• Snack: Hard-boiled eggs (78 calories, Fat 5g carbs 0.6g proteins 6g)
• Lunch: Bean & Slaw Bage(583 calories, Fat 34g carbs 48g proteins 30g).
• Dinner: Baked Chicken (488 calories, Fat 7g carbs 40g proteins 17g).

Baked Chicken

Ingredient:

• 250g breast chicken without skin
• 2 Roma tomatoes
• 9g basil pesto
• 1/8 cup shredded mozzarella cheese

Recipe:

Set oven temperature to 400°F. Chicken breasts should be pressed to a 1-inch thickness and put in a casserole dish that has been coated with non-stick cooking spray. On each chicken breast, spread a little basil pesto sauce. Bake for about 15 minutes, uncovered.

After taking the chicken out of the oven, top each breast with a thinly sliced tomato and mozzarella cheese. Return to the oven and sit for 5 to 7 minutes until the cheese has melted. Take pleasure in this simple 1200 calorie diet.

Day 6

• Breakfast: Avocado Toast (242 calories, Fat 13g carbs 22g proteins 10g).
• Snack: Strawberry Coconut Smoothie (135 calories, Fat 0.12g carbs 9.5g proteins 0.18g).
• Lunch: Roasted Chickpeas (300 calories, Fat 2g carbs 17g proteins 13g).
• Dinner: Savoury oatmeal with cheddar(585 calories, Fat 28g carbs 57g proteins 26g).

Roasted Chickpeas

Ingredients:

• 6-oz can chickpeas (garbanzo beans)
• 1/2 tsp olive oil
• 1 tbsp granulated sugar or dark brown sugar
• 1/2 tsp ground cinnamon

Recipe:

Preheat oven to 400°F (204°C). Line a large baking sheet with a silicone baking mat. Set baking sheet aside. Use cold water to rinse and drain the chickpeas in a large strainer. Spread them out onto a prepared baking sheet and pat dry.

Once 100% dry, place chickpeas into the oven and bake for 15 minutes. Remove chickpeas from the oven, but keep the oven on. Drizzle chickpeas with olive oil—evenly coated chickpea with a large spatula.

Mix the cinnamon and sugar, then sprinkle over chickpeas and stir to coat them evenly. Place coated chickpeas back in the oven and bake for another 15 minutes.

After chickpeas are done, please keep them in the oven. Turn the oven off and slightly crack open the oven door. Allow the chickpeas to sit inside as the oven cools down for 30 minutes. Remove from the oven.

Day 7

• Breakfast: Avocado Toast (242 calories, Fat 13g carbs 22g proteins 10g).
• Snack: Half apple (36 calories, Fat 0.12g carbs 9.5g proteins 0.18g).
• Lunch: Roasted Chickpeas (300 calories, Fat 2g carbs 17g proteins 13g).
• Dinner: Honey Salmon (488 calories, Fat 15g carbs 35g proteins 50g).

Honey Salmon

Ingredients:

• 250g wild salmon fillet
• 1/2 tsp garlic
• 1/4tsp ginger, minced (optional)
• 2 tbsp honey
• 1tbsp soy sauce

Recipe:

Combine the sauce ingredients and divide the sauce in half. Marinate the salmon in half of the sauce for 15-30 minutes. Arrange salmon on a foil-lined and bake at 350°F for 15-20 minutes, depending on the thickness of the salmon.
Pour the salmon with the leftover marinade halfway through. Dish and serve the salmon hot drizzled with the remaining sauce. Enjoy this 1200 calorie diet plan.

Conclusion

A 7-day, 1200 calorie diet plan can be an effective short-term strategy for weight loss, especially when written by a dietitian to ensure you’re getting essential nutrients. This plan will start your journey by focusing on portion control and nutrient-rich foods.

However, it’s important to note that such a low-calorie diet is unsuitable for everyone. Always consult with a healthcare professional before starting any diet, and remember that sustainable weight loss involves a balanced diet, regular exercise, and healthy lifestyle changes.

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