Today’s 1200 calorie diet sample menu is nutritionally well-balanced with the exception of iron for women between the ages of 19 and 50. Today might be a day for an iron supplement. (If you are getting plenty of iron in your diet most days, an occasional low day won’t hurt.)
Have you remembered to assess your calorie needs and checked with your doctor before beginning on a low calorie diet? If not you may want to read my article 1200 Calorie Diet: Getting Started! You will likely find that you need somewhat more than 1200 calories at minimum, which is a good thing. You get to eat more food and it is easier to achieve nutritional balance!
A surprise food in this menu, at least for some of you reading this, is the afternoon snack of edamame beans. These are soybeans but not like the typical soy bean crop grown in the United States. Edamame beans are speciality soybeans that are very popular in many Asian countries. They are grown specifically for the ready-to-eat market.
These soybeans are harvested when the pods are still green unlike the usual soybeans, which are harvested when they are brown and dry. Edamame beans can be eaten raw, boiled, steamed, or in any number of recipes from soups to stews and casserole dishes. Look for them in the produce section in bigger chain grocery stores sold in the pod or in the frozen foods section both shelled and unshelled. The people of Taiwan, Japan, and China enjoy eating edamame beans as a snack.
I did have some trouble assessing the calorie count (check the label if frozen.) The values I’m finding online vary from 20 calories per half cup as listed at the CDC government site to as much as 120 calories per half cup as listed on the package of edamame beans in my freezer). Edamame are a good source of many nutrients including protein, calcium, and iron.
I like edamame beans a lot! Enjoy.
Sample Menu for 1200 Calories #10
Breakfast
1 Oatmeal Bran Muffin (~180 calories)
1 Tbsp. Peanut Butter
1/2 Grapefruit
water, unsweetened tea or coffee
Snack
2 pieces of Babybel Light Cheese (50 calories each)
Lunch
2 Rye Crispbread Crackers
1 container Lowfat Blueberry Yogurt (Stonyfield Farm Organic 130 calories)
4 oz. V8 100% Vegetable Juice
1 Medium Apple with the skin
water, unsweetened tea or coffee, or diet soda
Snack
1/2 cup edamame beans (For your safety be sure to buy American beans not Chinese – read the fine print. I like to eat these cold right out of the freezer in warm weather but lightly steamed in cold weather.)
Supper
3 oz. Chicken Breast (grilled, baked, or broiled)
1/2 cup Green Peas (boiled and drained)
1/2 cup Long-grain brown rice
8 oz. Skim milk
(Always remember to drink plenty of water throughout the day.)
Total Calories = 1207
Total Fiber = 22.5 grams
Fat = 21%
Carbs = 54%
Protein = 25%
Calcium = 1082 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 mg a day)
Iron = 9.5 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg)
1500 Calorie Diet Menu
Modify the 1200 Calorie Diet Menu to fit your needs.
As I mentioned earlier, this sample diet comes up short for iron if you are between the ages of 19 and 50. You could choose to add some iron rich foods to your diet with the additional 300 calories. Or go with an iron supplement and add whatever you might like for the additional calories.
If you are over 50 and needing a little more calcium you may want to add another half cup serving of skim milk or a small piece of cheese. Otherwise increase the portion sizes or choose what you like for the additional 200-300 calories.
Need more 1200 or 1500 calorie diet menus for ideas? (Scroll to the bottom of each page for links)
Questions? Be sure to ask. Comments? Feel free to share. Have a great week, watch those calories, and most importantly, stay healthy!
