I created this plan to help you lose weight while still having a balanced and healthy diet. On only 1200 calories a day this can be difficult. I also planned the diet to allow for a significant amount of fiber to help you feel satisfied. The fiber not only helps to fill you up but with good choices it will also allow you to eat a greater amount of food than you might with lower fiber, more energy-dense (higher calorie) foods.

1200 Calorie Diet Plan for Women

Servings/day

Fruit (2-3 svgs) Choose from:

4 oz. juice (1/2 cup)

1/2 cup sliced/chopped cooked or raw fruit
(fresh, frozen, or canned.)

1 whole medium piece of fruit

1/4 cup dried fruit

Vegetables (2-3 svgs) Choose from:

4-6 oz. juice (1/2 - 3/4 cup)

1/2 cup fresh non-leafy vegetables

1/2 cup cooked vegetables

1 cup fresh leafy greens

NOTE: Choose at least 5 total fruit and vegetable servings a day for a healthier diet. Have no more than 1 serving of fruit or vegetable juice per day

Whole grain breads and cereals (preferred) (3-4 svgs) Choose from:

1/2 cup high fiber dry cereal (about 80-100 calories with
4+ grams of fiber)

1 slice high fiber bread with at least 2 grams of fiber

~1/2 cup whole grain crackers (less than 100 calories with 2+
grams fiber)

1/2 cup cooked whole grain (brown rice, pasta, cereal)

1 SMALL whole grain muffin (about 150-160 calories providing 1/2 svg whole grain plus 1/2 serving fat)

Refined grain breads and cereals such as white bread (Try to avoid on a 1200 calorie diet. Eat only when whole grain choices are not available.)

Lean meat, fish, poultry, eggs, or beans (1-2 svgs)
Choose from:

2 oz. lean meat, fish, or poultry

1/2 cup cooked dried beans (legumes)

1 egg

1 Tbsp. peanut butter or other nut butter

Low fat and nonfat dairy (2 svgs) Choose from:

1 cup skim milk or 1% milk

1/2 cup 1% cottage cheese

1-2 oz. light cheese

1 cup low fat yogurt

Fats (1-4 svgs) Choose from:

1 tsp. healthy oil (such as olive oil or canola) or soft margarine

1 tsp. regular mayonnaise

1 Tbsp. low-fat mayonnaise

1 Tbsp. regular salad dressing

2 Tbsp. light salad dressing

Nuts and Seeds (A healthy choice but high in calories eat only on occasion.) Choose from:

1/2 oz. nuts

1 Tbsp. seeds

Sweets/other (1-2 svgs) Choose from:

1 tsp. maple syrup, sugar, jelly, or jam

1 gingersnap

1 vanilla wafer

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Diet Plan by Lori Pirog, M.S. 2007