Low Calorie 1200 and 1500 Calorie Menus

Today I have a sample menu to share with you that is an example of a high protein diet with both carbs and fat on the low side; however, all fall within a healthy range. For this menu, I’ve included a serving of beef for supper. I must admit I choose to not eat beef and rarely eat pork but my reasons go beyond health and nutrition. SMALL amounts of lean beef or pork can contribute to a nutritious diet including a heart healthy diet.



For breakfast, this menu calls for making scrambled eggs using an egg substitute (egg whites). If you prefer, you could choose instead to use an equivalent amount of fresh eggs (2) but this will increase the calorie count by about 120 calories along with providing significantly more fat (15.2 g), saturated fat (5.8g), and cholesterol (400 mg).

To give the eggs a little flavor, I like to use Land O’Lakes Light Butter made with Canola. It’s also my choice for spreading on toast and muffins or adding to cooked vegetables. But it doesn’t work well for pan frying or baking because of the high water content. You might want to use margarine instead. (I’ve never particularly liked the taste of margarine, Land O’Lakes Light Butter works for me. It allows me to have a little butter flavor without too many calories, saturated fat, or cholesterol, although the sodium content is a little high.)

If you are taking a basic vitamin and mineral supplement or a calcium supplement you may be getting enough calcium without the soy milk snack (350 mg calcium, 120 calories) or the sesame seeds (88 mg calcium, 51 calories) included in this menu. If so, you could replace the 170 calories with something of your choosing. Another serving of whole grain or a serving or two of fruit or vegetable for more fiber and important antioxidants would be a great choice.

Sample Menu for 1200 Calories

Breakfast

¼ cup (4 Tbsp.) Egg Substitute Scrambled (use a nonstick pan to cook)

1 Tbsp. Light Butter with Canola (by Land O’Lakes – 50 calories) (half a tbsp. for flavoring with the eggs and half for the slice of toast)

1 Slice Whole Wheat Toasted Bread (Brownberry – 90 calories)

½ Tbsp. Jam of your choice (25 calories)

4 oz. orange juice

Morning Snack

1 cup enriched Soy Milk (Soy Dream – 120 calories) – Because this soymilk product is enriched it provides an easy way to boost your calcium and Vitamin D intake.)

Lunch

1 cup Fat Free Vegetable Barley Soup by Health Valley (90 calories)

1 Tbsp. Sesame Seeds (51 calories, 88 mg calcium, Added to soup, salads, noodle dishes, cooked vegetables, or stir fry dishes, sesame seeds can provide a good source of calcium, iron, and magnesium. These nutrients often come up short in the diets of many women.)

1 Banana

1 8 oz. cup of Skim milk

Afternoon Snack

1 Snack Cup of Chocolate Vanilla Swirl Pudding (Sugar free – 60 calories by Jello)

Supper

3 oz. Beef Flank Steak Broiled (lean cut)

1/2 cup Broccoli steamed

½ cup Acorn Squash baked

.5 Tbsp. Light Butter with Canola (by Land O’Lakes, for the acorn squash) – 25 calories

2 tsp. Dark Brown Sugar (for the acorn squash)

Water, unsweetened tea or coffee, or diet soda

(Always remember to drink plenty of water throughout the day.)

Total Calories = 1197

Total Fiber = 20.9 grams

Fat = 24%

Carbs = 48%

Protein = 27%

Calcium = 1000 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 mg a day)

Iron = 14.5 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg)

Vitamin C: 127 mg
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1500 Calorie Diet Menu

Modify the 1200 Calorie Diet Menu to fit your needs. If you are between the ages of 19 and 50 or over 50 and still menstruating you could choose to boost your iron intake with a second piece of whole-wheat toast for breakfast and a second cup of the soup for lunch. That will add 180 calories and 3.8 mg of iron for a total of 18.3 mg. If you are getting enough iron from a supplement then you have more options for the additional 300 calories.

If you are over 50 and needing a little more calcium from food you may want to add another serving from the milk group such as an additional glass of milk or a yogurt.

If you’d like to supplement your meals with more snacks or different choices to meet your nutritional needs, take a look at my article on healthy low calorie snacks to go.

Need more 1200 or 1500 calorie diet menus for ideas? Scroll to the bottom of each page for links:

1200 Calorie Diet Plan

1500 Calorie Diet Plan

Questions? Be sure to ask. Comments? Feel free to share.

Have a great week, watch those calories, and most importantly, stay healthy!