1200 Calorie Diet
Have questions about making a 1200 calorie diet work for you? Would it be a healthy choice? Would you like sample menus?
If you answered yes to any of these questions then you’ve come to the right place. This website is packed with information on how to succeed with a healthy 1200 calorie diet and whether or not it might be a good choice for you.
I realize that much of what I have on this site may not be easy to find. So I created this page to provide you with links to the best information.
Hope this helps!
Lori
Best place to start:
1200 Calorie Diet: Getting Started!
The next link (How to Make it Work for You) will give you more in-depth knowledge about 1200 calorie diets – what works, what doesn’t and why). However, the link will take you to another site (an article of mine that is posted at Ezine Articles). If you have just come from Ezine Articles you’ll want to skip this one. Otherwise, be sure to click on your back arrow on your browser when you have finished reading the Ezine Articles page to return to this website.
1200 Calorie Diet: How to Make it Work for You
Healthy 1200 Calorie Diet Plan and Sample Diet Menus:
Keep track of your calories with a calorie counter online:
Nutrition Calculators: Review of the Best Sites Online
Questions you might have:
Will I lose weight on a 1200 calorie diet?
I need a high fiber low calorie diet.
I need a nutritious balanced 1200 calorie diet.
See:
Notes on a 1200 Calorie Diet and Sample Menu
How much protein, carbohydrates, and fiber do I need on a 1200 calorie diet?
1200 Calorie Diet Plan: Protein, Carbohydrate, Fat, and Fiber Needs
Low Calorie Foods
Low Calorie Fruit: 100 Calories or Less
Healthy Low Calorie Beverages: 100 Calories or Less
Low Calorie Dairy Snacks: 100 Calories or Less
Low Calorie Healthy Carb Snacks: 100 Calories or Less
Breakfasts
Best Healthy Breakfasts for Weight Loss Part 1
Best Healthy Breakfasts for Weight Loss Part 2
Healthy Low Calorie Breakfast Ideas
7 Day Diet Sample Menu Plans
Sample Menu Plan for 7 Days (Sample plan for preparing your own meals. 1200 calories each day. Can be modified for a 1300, 1400, or 1500 calorie diet)
Week Long Low Calorie Diet Plan (Quick and easy meals with one fast food meal each day. 1200 calories each day. Can be modified for a 1300, 1400, or 1500 calorie diet)
7 Day Low Fat Diet Meal Plan for Busy People (This sample menu involves little to no food preparation other than heating things up. I’ve chosen a selection of Lean Cuisine frozen entrees for one meal each day to keep things simple.)
{ 27 comments… read them below or add one }
Hi Lori,
I’ve started the 1200 calorie/day diet about two months ago and have gone from weighing 207 to 188. I’m 5’5″ and also do cardio exercise (spin classes & elliptical trainer) 3 to 4 times a week. After reading your website and some of your responses to other readers’ questions, I’m worried that 1200 calories may not be enough for me. My ultimate goal is to lose another 25 to 30 pounds by this summer. Do you have any suggestions on what I should change?
Hi Ruth,
Congratulations on your weight loss so far. Dieting is hard and you’ve done well but I understand your concern. All too often a person struggles to lose a significant amount of weight and then finds it to too hard to maintain and the weight comes back on. There are many reasons why this happens but it seems to be quite clear that is it often physiological reasons (and not a lack of will power).
I don’t know your age but given your current weight, I’m wondering if increasing your food intake to 1500 calories might be wise. You may need more than that on your workout days. How are you feeling now? Do you feel satisfied with what you eat? Do you have plenty of energy? Or do you tire easily?
Good luck!
Lori
Hi Lori:
Just found your site today. Enjoyed the reading. I am almost 50 yrs. old. 5’4″ 160 lbs. Activity involves walking my dog. Which is a constant stop and go. That’s about it. Going through pre-menopause. I did weigh 171lbs. about 4mths ago. I lost the weight using HCG drops. I stopped even though I was losing. I just felt it could not be healthy for me putting something like that in my body. Was looking at the 1200 calorie Diet. Would like to get to 130-135lbs. Never had a weight problem before. Around 42 weight started piling on. Thought somebody was playing with the scale. I’m not to disciplined being I could usually eat what I wanted with no problem before. Also, I crave sweets. Can you give me some ideas on how to feel good again? Want to loose 25-30 lbs. Thank you so much for your time.
Hi Janet,
Glad to hear you stopped taking the HCG drops. You’re right, it is not a healthy choice.
Given your height and current age and weight, I’m thinking 1400 calories might be the right amount for you. If you choose to follow my 1200 calorie diet plan you can easily add a couple hundred extra calories. Once you’ve lost 15-20 pounds if the weight loss slows you could then drop the total to maybe 1300.
To start I recommend you read some of the articles I’ve written about cravings. The first article in the series is called Food Cravings and What They Mean The second article will tell you how to cope with food triggers and cravings. The third article will give you specific tips on how to go about changing your diet to succeed with weight loss: Change your diet and lifestyle.
Hope all of this helps. Eating a healthy portion-controlled diet will have you feeling good again and help you reach your desired weight loss goal!
Let me know how you do.
Lori
I am 30 years, weight is 70kg, i wanna loose 10kg. what is a typical daily 1200 calorie meals? Ido 1 hour gym for four days in a week which includes 20 minutes treadmill, 2 set of 100 skipping robe, seat ups and push ups and squats. i believe the reason why i havent lost weight was my calorie intake (which i dont know how to calculate)
Please help
Tshego
Hi Tshego,
Have you taken a look at the 1200 Calorie Diet Plan ? This plan gives you a basic guideline with respect to the kinds of food you need to eat and how much each day for a balanced and healthy intake.
Although as I look at your age and current weight, I would think 1450-1500 calories would be better for you. Take a look at the 1500 calorie diet plan.
It is hard to track calorie intake that’s one of many reasons why I encourage you to follow the diet plan. When you choose to eat healthy foods and watch your portion size you can stay on track with your calorie intake. You will also enhance your ability to lose weight when you are getting plenty of healthy protein and lots of dietary fiber from veggies and some fruit and whole grains.
Stay away as much as possible from processed foods and food with added sugar. At first your diet may include more processed food but as you get more accustomed to eating whole foods it becomes easier. I share lots of ideas and recipes on my website for how you can go about doing this. It isn’t easy at first but it becomes easier.
The important thing for you to know is that it is very hard to lose weight with exercise alone. Having some kind of system to track or at least have a good sense of your calorie intake is important! Some people are using the apps that are now available for smart phones and ipads to track calories. Do you have a smart phone? If not, it can still be done the way people have for decades and that’s to follow the diet plan.
Good luck!
Lori
Oh yes, one more thing Tshego. I will be updating my plan to make the dairy foods optional. Many people around the world cannot or do not drink milk or eat foods made from dairy cows. The diet will still be balanced if you add an extra serving of a protein food. And you can get enough calcium from non-dairy sources. In the United States, many people choose to take a supplement of calcium with Vitamin D. That may or may not be necessary for you. (Check with a health professional where you live.)
Again, I wish you the best,
Lori
Hello,
I am 23 years old, I am 125 lbs, and 5’4″. I just had a baby 3 months ago and I am breast feeding. I am actually down to my “before baby” weight, but I my body doesn’t look or feel the same. I exercise for an hour each day, at least 5 times a week. I am not too concerned with losing weight necessarily, but just getting toned and fit. Losing the layer of fat I feel I’ve gained from pregnancy. Anyway, I like the 1200 calorie meal plan, do you have any suggestions for me?? Much appreciated.
Sincerely,
Jen
Hi Jen,
It’s good to know you’re happy with your weight. Reaching your “before baby” weight in just 3 months is quite an accomplishment. I can understand your frustration with not having the same body you had before despite being at the same weight.
There are likely two main factors contributing to the change in body shape/tone. You are correct in that a big factor is getting back in shape with respect to muscle tone and mass. That means doing the right kind of exercise to burn fat and tone up. Interval training is particularly good when it comes to fat loss. Weight training (lifting physical weights or you own body weight) can tone muscles. Diet is also important when it comes to fat loss.
The other big factor that may or may not be a contributing one for you is a change in bone structure. I am not an anatomy expert by any means but my understanding is that pregnancy and birth prepare us for delivery both the initial/first birth and possible additional pregnancies. That means that hip width can actually increase. For many women, but not all, they are never the same as before.
I have a lot of information on this website about eating a healthy diet for fat loss and some about exercise for fat loss. I hope to be writing quite a bit more in the near future.
In the meantime, I hope you will reconsider staying on a 1200 calorie diet. That’s not enough when you are breast feeding. Making milk is a calorie intensive process. You want to protect your baby by supplying all the nutrients he or she needs and you want to do it in a way that will not rob important nutrients from your own body. It is extremely difficult to get all the nutrients for one person on 1200 calories much less two. Check with your doctor about this.
Because you are so committed to looking your best as well as doing the right thing for your baby, I’m sure you will be successful!
Lori
Thank you Lori, yes everyone keeps telling me not to diet or anything while breast feeding and I’ve heard that I’ll never go back to exactly the same a before, but like you said, I just want to as healthy as I can while providing my baby with everything he needs. I want to feel my best and I do better eating healthy when I have a food plan to choose from. I guess I’m just looking for a healthy diet plan that keeps me motivated to eat the right things and the right amount as well. I work 7am to 6pm and with the baby and breat feeding, I can’t find more than an hour to work out a day, sometimes I don’t even have that. So that’s why I’ve turned to trying to having a stricter diet. Unfortunately, it doesn’t seem to be the answer while breast feeding. Thanks again!! Let me know if you have any further advice.
Hi Jen,
I wish I could give you a better sense of the best caloric intake for you but that would require spending a bit of time with you in person. However, having said that you can take a look at my 1500 calorie diet plan to get a sense of how to go about balancing your diet to meet your nutritional needs. You could then add 300-400 calories to the basic plan to allow for the production of breast milk. Then see how 1800-1900 calories works for you.
If you keep losing and you don’t want to you can up the calorie intake. Although I don’t think you would put on weight, but if you did, you could cut back a little on the calories.
My diet plans (1200 and 1500) are a version of the DASH diet. This diet was developed for people with high blood pressure so there is quite a bit of focus on restricting sodium intake. HOWEVER, having said that, the basic plan has been found to be well-balanced and helpful for many health challenges including weight loss. So if you’d like to take a look at an 1800 and 2000 calorie version of what I share here take a look at : http://www.mckinley.illinois.edu/handouts/dash_diet.html .
You have a long work day and then you have your baby to take care of in the evening. Wow! That must be hard. It’s a good thing you are young. I would be exhausted!
I wish you the very best,
Lori
Hi Lori!
I’ve been watching what I’m eating and exercising 5 days a week for about 40 minutes per day. My exercise is a combination of body weight training and cardio. I’ve been much more focused on only eating healthy whole foods, but it’s been 4 weeks and I’m not losing any weight! I am 5’6″ and 135 pounds. I know that I’m not overweight, but have struggled to lose the bulge in my problem areas (belly, love handles, thighs, butt) and these area tend to look better when I’m 120-125 pounds. I like the ease of the 1200 calorie diet, but I’ve been reading about BMR and not going below that. Mine is 1370. Would the 1200 calorie diet be right for me?
Thanks,
Holly
Hi Holly,
You certainly sound like you’re doing all the right things so I can understand your frustration.
Although your estimated BMR is not that much more than 1200 given that you are doing quite a bit of exercise and not losing suggests that changing things up may help. I would never suggest going with less than 1200 because it is so difficult to get the nutrients you need on only 1200 and next to impossible otherwise. So increasing your caloric intake certainly wouldn’t hurt to try and may help to get your metabolism revved up a bit.
You could go with 1400-1500 for a week or two and see what happens.
As for the body toning and slimming in certain places it becomes more difficult. As you have pointed out losing even a few more pounds would help but most importantly you may need to tackle fat loss not just weight loss. Where we deposit fat is dominated by genetics. Can’t change that but what you can zero in on is what you eat.
I’m glad to hear you are eating whole healthy foods. That’s a very important step but so far it hasn’t helped you enough. Although difficult you may want to greatly limit all sources of sugar of any kind. I know it is still controversial but there is more and more evidence to suggest that all sugar in general and specifically fructose has a strong influence on the deposition of fat. That may be one reason why a low carb diet can be so successful. It’s just so hard to stick with low carb. Most people end up putting all the weight back on and then some!
I have a sister who is tall and lean. You’d never think of her as being anything but tall and skinny. Yet she was actually what might be called a skinny fat person! Anyway she went on a lower carb diet of 100 net carbs (which is not that low according to hard core low carbers) and she lost a lot of fat in just 6-8 weeks. She also does quite a bit of weight lifting and cardio. I think she’s amazing. She’s 60 years old and she is the strongest and fittest she has ever been ever!
Hope all of this gives you some ideas. Best of luck.
Lori
Lori, I have been reading all your information and am interested in trying to follow the 1200 or the 1500 calorie program. Gained a ton of weight many years ago undergoing breast cancer treatment, In the last four years, I had taken off 46 pounds however, returned to work last year and since my job is stressful, I tend to eat anything and everthing, gaining back 13 pounds of the weight that I had lost. So, I need to do something, do not find any value for me in organized weight loss clinics. My problem is I do not like Turkey, think it should be classified as a hazardous waste, don’t care for Chicken, too many anatomy classes where we were following the origin and insertion of the muscles. Allergic to shrimp, try to avoid beef. I will eat salmon and tuna. I take a pilates class on the reformer so am getting minimum exercise. So, is there a plan or can you make recommendations for a “really strange person” such as me. I would appreciate any and all advice. Many thanks, Carole
Hi Carole,
I’d like to give you a good response but it will need to wait just a day or two. My apologies. I am in the middle of a move to a new house.
Thanks,
Lori
Hi Carole,
I finally have some sanity back in my life after the move. Wish I would have asked you for your age, height, and current weight then I could let you know my thoughts about which might be best for you.
You’ve had a lot of stress in your life. I can understand why it has been difficult to maintain your initial weight loss. And I agree that organized weight loss clinics are not for everyone. That’s why I provide the information I share here for those who are motivated to determine their own path.
As for getting plenty of quality protein in your diet, salmon, tuna, tofu, and peanut butter are good choices. Do be careful about the kind and amount of tuna you choose to eat to minimize your exposure to mercury. You can eat more chunk light than albacore. (I wrote about that here Low Calorie Tuna Fish Sandwiches)
Can you eat beans (legumes including dried beans, peas, and lentils)? What I love about beans is that I get the benefit of eating a protein food while getting the benefits of a vegetable including lots of dietary fiber and many vitamins and minerals. (There are things you can do to minimize gas!) I’ve had 3 Bean Chili that is great tasting, very filling, and nutritious.
Pilates is good exercise. I’d like to get back to that myself. Otherwise increasing your daily movement in any way you can helps. I was reading recently that when watching T.V. if a person chooses to stand up and walk in place during the commercials only, it is possible to burn a significant number of calories.
Let me know your age, height, and current weight and I can get back with you about which diet plan might be best for you.
Wishing you the best,
Lori
Plus, I like tofu, and definitely like JIF extra crunchy peanut butter. I eat a lot of fruits and vegetables. Just eat a lot of junk food as well. Sweets are my downfall, a lot of it has to do with the fact that I think I am a fairly good baker and love to make fancy desserts and interesting cookies.
Hello, I am trying to loss weight. I am twenty eight years old. I weigh 190 pounds, my height is 5″6″. My goal is to weigh 140 pounds. I would like to know how i would go about losing weight?
Hi Gina,
You might do well with a diet of 1650-1700 calories a day. You could follow the 1500 calorie diet plan that I offer on my website and then add some additional calories of your choice (150-200 calories).
Good luck!
Lori
Hi Lori,
I’m 29 and about 5′ 3″. I’ve been working out 4-5 days a week (for about two months) doing a combination of strength training and cardio, and I work with a personal trainer one day a week to keep me motivated. I’ve restricted my diet to high protein, more natural foods and have completely eliminated all carbohydrates that are not whole grain. In two months, I haven’t dropped any weight and my measurements are essentially the same. Although I feel great, I want to look great too. I’m afraid to drop my calorie intake too low because I don’t want to lose my energy as well as feel starved all of the time. Any suggestions?
Hi Lyn,
It would seem like you’ve made a lot of the right choices and you have! However, I need to know a bit more to give you my thoughts on what might help.
First of all I know your age and height but not your current weight. In addition to what you weigh now, what would you like to weigh? Or what size clothing would you like to fit into? Also, what kind of body type do you have? Is a bigger body build than you might like normal for your genetic makeup?
The other piece of information I’m lacking is whether or not you have been tracking your caloric intake. If so, about how many calories a day have you been eating?
Without having this information, my guess is that you have increased your muscle mass (even if ever so slightly) and decreased your body fat. That may be part of the reason you haven’t seen a change in weight because muscle weighs more than fat.
Yes, I agree you don’t want to drop your calorie intake too low.
Hope I hear back from you,
Lori
Hello,
I am 19 years old, 5’2, and 120lbs. I just had a beautiful little girl 4 months ago. Before getting pregnant I was 124. Now that I had her though, I’d really like to get to 110. I try to do cardio everday for half an hour. Any other tips on weight loss? I am sadly no longer breastfeeding.. I had surgery on my kidney 2 months pp, and the medicine made my milk dry up
Hi Kaitlyn,
Congratulations on the birth of your beautiful little girl! I’m sorry to hear that you are no longer able to breastfeed. But don’t worry both you and your baby will likely be fine.
You’re down to 120 lbs. from a pre-natal weight of 124 so you’re doing well. Given that you are young, which gives you a higher metabolic rate than someone older, yet no longer nursing (which requires extra calories) I would think about 1400 calories a day might work well for you to take off the remaining pounds. I don’t know anything about your body frame or genetics so I hope 110 is not going too low for you.
I’m 5′ 2″ with a small frame so I can see why you might want to be 110 pounds. It seems about right but if you have a medium to large frame it might be a bit low.
I have lots of information on this website that might be of help to you with respect to low calorie healthy eating. Don’t hesitate to ask if you have more information.
Best of luck,
Lori
Hi, Lori. My name is Rita and I am having trouble finding good advise on how to help two of my daughters loose weight. Kaylea is 13, 5′ and 160 pounds. She is very active and plays in sports. But is having trouble keeping her weight down. Jewel is 11, 4′ 9″ and 120 pounds. She is not as active but enjoys going on wilderness hikes to photograph animals. I have been trying to promote better eating habits and (more physical activity with Jewel). It has been hard to get them to stay with a better diet when their other 3 sisters eat everything and anything without gaining an ounce. Also, I am 33, 5′ and 86 pounds and I am trying to gain weight without having to gorge myself on food all day long. Do you have any advise on how to make well balanced meals to benefits everybodies needs with out having to make 3 diffrent meals each meal time, it gets very expensive. Thank you in advance for any information.
Hi Rita,
You have a tough situation! I have a few thoughts but for the most part, I’m not sure what to tell you. My expertise is working with adult women not children. In addition, I only had one child so I don’t have much personal experience from that perspective. However, I was raised in a family with seven children so I can speak to things my parents did that helped.
I would continue to seek recipes and meal plans and snacks that include nutritious/healthy low calorie foods. Just because your daughters who can eat anything they might like and not gain weight doesn’t mean they aren’t being affected by their choices in other ways. Healthy matters for everyone! Plus, you should not have to make 3 different meals!! You are not a short order cook.
Make it a family adventure to eat as healthy as possible BUT with foods that the whole family will like. (I know there is no such thing as something everyone will like but we can always try!) Serving one kind of food to some of your children and different food to your other children may actually encourage overeating. No one likes to be singled out. Give preference to low calorie yet balanced meals. Focus on getting plenty of lean protein and dietary fiber. Limit sweets and refined grains. (Beans are a great low calorie and low cost addition to meals. Some health professionals believe eating beans (such as black beans, navy beans, lentils, chickpeas, etc.) would be good to have almost every day of the week.)
Eating this way will help everyone to fill up on fewer calories. This will help your two children who struggle with weight issues. Now those of you who need more calories may need to fill up more in other ways. For example, you might have a high calorie shake or two each day that your young daughters don’t like and wouldn’t want anyway. I don’t know what to suggest for your other children because I don’t know their ages.
I genuinely hope you can find a Nutritionist or Dietitian who specializes in child nutrition to help you out!
Best of luck,
Lori
Hello, I started the diet a few days ago! I’m 20, 5’1″, and 193 pounds (down three pounds already!). My goal is to get down to at least 140, possibly 135. I want to join the navy, but I am unsure if for now I should focus on losing weight rather then a lot of strength training that would require me to eat more. Before I went on the diet, my most common exercise has been 20-30 minutes of Tae Bo, 20 minutes walking the dogs, and stretching. At what point during my weight loss should I start getting more intense and eat more? Thank you very much!
Hi Ginger!
You have a great question and an admirable goal (to join the Navy). I’d like to be as helpful as I can but I will be honest in saying that the balance between weight loss and muscle gain with respect to food and calories can be tricky. You are probably better off asking a physical trainer or body builder that question rather than me BUT I will give you my thoughts.
First of all I would say concentrate on the weight loss and particularly fat loss. You can achieve better fat loss better by eating a balanced diet such as the one I share here and making sure you are getting plenty of protein that fits within your calorie restrictions. Losing the right kind of weight is so much more than simply cutting calories. You want to hold on to your muscle mass and other important lean body tissue.
Getting enough protein AND doing weight lifting exercises will help to ensure that you not only lose fat instead of muscle but that you will burn more calories. You might also build a slight amount of muscle (slight for women and more for men). You actually don’t have to be eating as much as you might think to gain muscle just be sure you are getting enough protein. As you lose fat (not just weight) your muscles will begin to show through. The musculature on women particularly and on some men doesn’t show simply because we have quite a bit of fat.
The one thing I would caution you with is staying on a low calorie intake for too long. At your current weight and given your age your metabolic needs are much higher than someone who is older and/or weighs less. If your weight loss slows down you might want to consider the 1500 calorie diet plan to get your metabolism going better. 1600 calories would be even better. Then as you lose weight you can reduce your caloric intake.
Hope all of this helps.
Good luck!
Lori