1200 Calorie Menu For Weight Loss – Fast Acting Diet!

1200 calorie menu for weight loss

A 1200 calorie menu (diet) that can be deduced from her name from each participant requires that it be limited to a daily intake of 1200 Cal. Many nutritional studies and studies indicate that an average person carries an average of about 3000 calories in his daily diet.

However, in order for a human organism to function normally, it is sufficient to have between 2000 and 2500 calories within 24 hours.

1200 Calorie Diet – Basics

The basic concept of this weight loss diet is the taking of small meals up to 5 times a day, on average it is eaten every 3 hours. The 1200 calorie diet gives us a sense of satiety in this way, with minimal amounts of Cal.

In order for our body to achieve the ideal balance, it is necessary to deal with daily physical activity, otherwise we produce excess pounds.

Persons who regularly engage in sports can also bring a little more calories per day. The 1200 calorie diet belongs to a quick child and removes about 4 kg in 7 days.

The diet plan focuses on the concept of calorie counting. Or simpler: If you are getting less calories than you need – you lose weight.

Diet members recommend a maximum daily intake of 1200 calories, which requires a little more attention and knowledge of the caloric value of the food. After all, food calorie calculator can very easily be found today, and this greatly facilitates the “counting” of this diet.

There is no specific food that is recommended, although you will have considerably greater benefits if you consume fresh and unprocessed foods including fruits, vegetables, whole grains, legumes, fish and fats that are poor in fat.

1200 Diet Menu – Very Easy!


Breakfast: 50 grams of low fat yogurt with half a cup of chopped fresh fruit (strawberries, cherries, etc.), 2 dl mild vegetable tea without sugar or sweetener.

Lunch: two boiled eggs, 3 fresh tomatoes, fresh cucumbers up to 20 grams, and cheese up to 30 grams

Snack: one piece of toast bread, one spoon of cheese and one plum

Dinner: make a salad of 200 grams of blue eggplant, with no added mayonnaise and oil


Breakfast: one piece of an integral bread, two spoonfuls of jam, coffee with milk without sweetener and sugar

Lunch: roast turkey breast up to 100 grams, cooked carfiol up to 200 grams, cabbage salad (150 grams) seasoned with lemon juice, one apple

Snack: 2 ounces orange juice, one protein bar or healthy snack (less calorie).

Dinner: spaghetti with tomato sauce (up to 200 grams), boiled peas about 100 grams, cooked carrots (200 grams)

Wednesday (1200 calories diet)

Breakfast: healthy cereals about 100 grams and yogurt with a low percentage of fat about 50 grams
high quality proteins for fat loss

Lunch: roast turkey 100 grams, cooked mushrooms or grilled up to 100 grams, boiled spinach up to 150 grams

Snack: two slices of integral bread and two spoons of cheese

Dinner: baked beef mildly salted up to 120 grams, fresh lettuce (100 grams), 3 fresh tomatoes


Breakfast: 5 salted crackers. 1 tbsp of cheese, 1 cup of unsweetened tea

Lunch: 200 grams of sour cabbage, boiled celery, 200 grams of cucumbers, fresh lettuce (200 grams), 1 grapefruit

Snack: toast and marmalade (2 spoons per 2 pieces)

Dinner: 100 grams of roasted fish, 200 grams of cooked asparagus, 30 grams of mozzarella


Breakfast: 2 dl milk with integral grain 50 grams

Lunch: 200 grams of rice with 50 grams of tuna, 200 grams of boiled carrots and 450 grams of cooked spinach

Snack: non-fat yogurt 50 grams and 100 grams of cereals

Dinner: 120 grams of baked chicken, cabbage salad (100 grams) with lemon juice and 50 grams of cooked mushrooms.

Saturday (1200 calories diet)

Breakfast: two slices toast bread with 2 tbsp marmalade, coffee with milk without sugar and sweetener

Lunch: 200 grams of cooked corn, 200 grams of red cabbage salad, 200 grams of carrots

Snack: pieces of integral bread, 1 tbsp cheese, 2 dl freshly squeezed natural juice

Dinner: 120 grams of lamb roast, 200 grams of spinach, one peach


Breakfast: five salted crackers, a spoon of cheese, a cup of unsweetened tea

Lunch: spaghetti (200 grams) and tomato sauce, 30 grams of mozzarella, light yogurt (with low fat percentage)

Snack: coffee with milk without sugar and bonito

Dinner: 3 slices of chicken ham, 200 grams of boiled carrots, 100 grams of cooked peas

Losing Weight With 1200 Calories – Experiences

A diet of 1200 Cal was made with the intention of providing enough amounts of minerals and vitamins. It is necessary to bring at least two liters of liquid daily, it is best to drink non-mineralized water for about ten minutes before each meal and 2 hours after it.
source of omega 3 acids

This rule applies to all other drinks, although note that if you drink juices that do not contain sugars or any additives.

The best are natural juices. Fish should be eaten at least 3 times a week, as it contains extremely useful omega-3 acids.

Since calorie counting is very important for this diet, it is advisable to obtain a more precise balance for measuring each food, as well as a calorie value guide for foodstuffs, the most obvious tables.

However, as a fast diet, it will help you in the initial stages to remove belly from the stomach, but in order to achieve lasting success, you must completely change your dietary habits and lifestyle, then you will be more content with yourself, you will have a lot more energy and you will be a lot more readily to the challenges of everyday life.

The 1200 calorie diet should not be prolonged for more than a month, and you can repeat it only after 2 to 3 months.

Recommendations For Exercise

There are no special recommendations for exercise with this child, but be sure that everyday half-hour planned mid intensity activity (faster walking, cycling, slow running …) will significantly contribute to your faster weight loss and improve your health.

Note that your physical activity is not too great because, since your calorie intake is low, you can bring yourself to the state of exhaustion. That is why, here, as well as everything, is the key to moderation.

Why Choose Exactly This Diet?

  • If you choose high-quality foods (preferably organically grown), you will be satiated all the time on this diet;
  • Calorie diet is in most cases an effective weight loss method;
  • In this diet you have the full freedom to choose foods (you can eat any type of food) as long as the daily intake (1200 calories) is not reached;
  • It can be adapted to specific lifestyles such as vegetarian nutrition, or disorders such as diabetes, etc.;

What are The Disadvantages of This Diet

  • It is necessary to measure food and calculate calories;
  • The diet must be carefully planned to prevent food shortages;
  • Many will experience fatigue and hunger on the diet – the usual conditions for low-calorie children;
  • This diet is not suitable for physically active people;
  • There is a risk of restoring weight when a calorie intake is increased, i.e. return to “normal” diet.

A diet of 1200 calories will probably give good results to most people, at least in the short run. However, in order to lose weight continuously it is necessary to include other daily healthy habits, ie, change lifestyle.

The diet will have increased chances of success if you learn how to choose a nutritionally balanced diet, how to manage psychological stress, and how to include physical activity into your daily routine.


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  • Matt's Mom

    This is a great menu to follow.  1200 calories is probably going to be a little tough…especially during the holidays.  I might have to book mark this and start right after Christmas.  I will just have to watch what I eat so my diet will be short lived instead of prolonged 🙂  I do have a question though.  You list as a con, that this diet is not suitable for active people.  I do go to the gym everyday.  I am wondering how following this diet would be bad for me?

    • Daniel

      This is not suitable for active persons primarily because daily calorie intake is low and if you have hard training, you will be exhausted. It is more recommended to have light exercises like walking or cycling, in that way you will endure this diet.

  • Christina

    Whew, I’ve tried doing the 1200 calorie thing, and it’s really tough! Although, I am someone who likes to be active and work out a lot, so I do think it’s really tough to stick to 1200 calories when you’re active. (I know you’re article mentioned that, and I’m agreeing based on my personal experience!) 

    I know it works though. I have been able to reduce down to about 1500 calories in the past, and even that was great! It can be hard to stick to a lower-calorie diet, but at the same time, it feels good to not overload your body with unnecessary food! It feels good to be light instead of overloaded. When I eat less, I feel so much better and much more energetic. 

    It’s that balance between getting enough food and still feeling energized. That’s the sweet spot that we all need to find! It’s tricky, but it can be done. 🙂 

    • Daniel

      Thank you Christina! I agree with you. This diet is not easy at all just like any low-calorie diet but it is good if you have to lose some pounds in short period of time. This diet also requires a strong will and dedication which is also one benefit that can prove us are we mentally strong or not.

  • bigbux1

    Everybody knows that the issue of weight due to fat has become a great burden in our ecosystem.. But my own challenge is not the fat challenge but the cure challenge. What could be a solvent mechanism to this weight issue.

    A lot has been said concerning weight loss but this article excell them all with its undermined research of the basic concept of  weight loss diet by taking of small meals up to 5 times a day, on average it is eaten every 3 hours all tied up with the great research of 1200 calorie diet that will enhance a sense of satiety in this way, with minimal amounts of Cal.

  • Jay

    Measuring our daily calorie intake is very important especially for those that intend to lose weight or not gain more weights. Knowing the amount of calories our daily food contain might be a little bit difficult which is why I really like the calorie calculator you recommended. 

    The calorie calculator was very useful as one is able to know the amount of calorie some food items contain. Going on a calorie diet is something I have never done and I think I would like to give it a try to see the effect it has on my body.

    • Daniel

      Thank you Jay. I honestly think that calorie calculator is very important tool and we all should introduce it in our daily life because we are not aware how many calories we consume throughout the day even if some small candy is consumed, it is up to 300 Cal which is very bad for us.

  • Kahlua

    Holy moly, I got hungry just thinking of that diet. 

    I imagine after a day or two however it wouldn’t be too bad eating that much and hopefully you would feel full. I would hope that yoga can be part of that exercise as it’s not too strenuous – and definitely my favorite way to work out. 



    • Daniel

      You are right Kahlua! Yoga can be of great help during this type of diet, it will not exhaust you but in the same time, it will help you to endure and boost the results.

  • David

    Seems like a great diet but I have two questions. 1. Can you recommend a scale that is accurate and easy to use for these quantities of food? and 2. Once the desired weight loss is achieved what calorie intake level is best for maintaining that diet? You mention that 2,000 to 2,500 is ‘normal’. Would that be a good target?

    • Daniel

      Hi David, I mentioned one calorie calculator in the beginning of the article, you can use it for measuring food. Once you achieve desired results it is best to insert between 2000-2500 Cal daily. You also should use calorie  calculator and see what are your daily calorie needs.

  • James Underwood

    You cannot out exercise a poor diet, that is all there is to it. Anybody that wants to lose weight will have to take a hard look at their diet before they get any results.

    A 1200 calorie diet is a good start, but like you said you have to make sure you are getting quality calories, and not just try to save your calories for sweets an alcohol. You can lose weight like that, but you aren’t going to be healthy, and ultimately that is what we all want.

    I’ve had success cutting carbs, and doing intermittent fasting.

  • Emmanuel Buysse

    Great post and good info.

    I like these kind of diets more than supplement.This is more healthier than fat burners, since they don’t contain bad things.

    Lots of people have no idea how to lose weight or which kind of diet to use.With this info you will help a lot of people.

    Thanks for sharing!

  • Mike

    1200 calories seems like a pretty aggressive dieting strategy.  Would the size of the person affect how many calories would be acceptable?  For example I am 62  about 230, so I am not sure such a low calorie diet would be sustainable for someone my size.  Anyone have any ideas?

    • Daniel

      That’s true Mike, this diet is very restrictive but it is for healthy people who want to lose pounds in the short period of time. This diet should not be held more than 30 days but I can say that people who tried it was satisfied because although they lose weight, they have also cleaned the body out of toxins which is great.

      This diet is universal and 1200 Cal is for everyone.


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