1200 Calorie Diet Meal Plan: Day 5

Day 5 of the 1200 calorie diet meal plan features another quick and easy frozen entree for supper. For this menu I chose to include Lean Cuisine’s Cafe Classic, Parmesan Crusted Fish. For better taste, I prefer to prepare my own fish meals or order something at a quality restaurant. But hey, in a pinch this meal should be o.k. As with Day 3, I suggest adding 1/2 cup of boiled green peas and a slice of Arnold’s Whole Wheat Sandwich Thins with some avocado spread to round out the nutritional balance.

Lunch includes a 3/4 cup serving of whole wheat macaroni and cheese. How about making this easy dish the night before so it is cooked and ready heat and eat the next day?

To modify today’s menu for a 1300, 1400, or 1500 calorie diet, look for my comments below.

1200 Calorie Diet Meal Plan (Day 5)


2 Waffles (Kashi-Honey Oat, 160 calories)
Yogurt Peanut Butter Spread
1⁄2 cup Orange Juice

(For the Yogurt Peanut Butter Spread: Simply mix 2 oz. of fat free plain yogurt and 1/2 tbsp. of peanut butter. This is an easy and delicious way to add a little more calcium and protein to your diet. And it eliminates the less healthy butter/margarine and/or syrup. Might save you some calories also!)


1 String Cheese Snack (Sargento, 80 calories)


3/4 cup Whole Wheat Macaroni and Cheese (Hodgson Mill, 250 calories)
1/2 medium apple
water, unsweetened tea, or coffee

(Note: I use only 2 Tbsp. of butter to make the macaroni dish not 4 tbsp. as called for on the box. I also add about 1/3 cup of Reduced Fat Mexican Cheese Blend to the mix for added flavor. I keep the portion size to 3/4 cup for a serving making a total of 4 servings per box not 3 1-cup servings as suggested on the box.)


Starbucks Cafe au Lait w/Nonfat milk (Tall, 60 calories)*

*(Note: Starbucks Caffe Latte Tall with nonfat milk has 40 more calories than a Cafe au Lait of the same size with nonfat milk if my research is accurate!)


1 Lean Cuisine, Cafe Classics, Parmesan Crusted Fish
1/2 cup boiled green peas
1/2 roll (Arnold Whole Wheat Sandwich Thins, 50)
1/4 medium Avocado

Water, unsweetened tea, or coffee

(Always remember to get plenty of water throughout the day. Read Water, Weight, and Women to learn more about your water needs.)

Total Calories = 1190

Total Fiber = 25.9 g

Fat = 21%

Carbs = 59%

Protein = 20%

(U.S. Dietary Guidelines Recommended percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%)

Calcium = 986 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day)

Iron = 7 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg)

1300, 1400, or 1500 Calorie Diet Menu

This menu has a fairly good balance of nutrients. However, iron comes up short for women who are premenopausal (with a regular monthly period). Today might be a good day for a supplement. The meal plan is also a little short on calcium for postmenopausal women. If this describes you, you may want to supplement this menu with an additional serving of milk, cheese, or ice cream. Or be sure to take a calcium supplement (with vitamin D). Otherwise, for women of all ages, simply add an additional serving or two of one of the menu items or other food of your choice to bring the total calories up to the level you need.

Hope this latest 1200 calorie diet meal plan helps. Here are the links for the first few days of the most recent weekly plan:

Diet Menu Plan

Weekly Diet Menu: Day 2

1200 Diet Menu: Day 3

Low Fat Diet Menu: Day 4

Till next time watch those calories and eat healthy food!

  • Richard December 27, 2010, 12:31 am

    My gym instructor tells me that all weight loss products burn not just fat but also muscle too, which affects the body. Can u reduce weight without affecting the muscle?

    • Lori December 29, 2010, 11:51 am

      Yes, Richard, my understanding is that it is possible to burn fat without losing much if any muscle. The one person I believe could help you the most with that is a well-respected body builder and nutritionist called Tom Venuto. I purchased one of his books several years ago to learn more about fat loss. Like you I wanted to lose mostly fat and not muscle.

      I’m not a guy so I don’t want or need big muscles but I need healthy strong muscles just the same to keep my arms and legs from getting flabby. I found his book to be very helpful. You can read a review I wrote here on my website: Book Review: Burn the Fat, Feed the Muscle

      Hope this helps!