A 1,200-Calorie Sample Menu

While you can easily incorporate many of your favorite foods into a low-calorie diet, sample menus can help add variety or reinforce the concepts of balance and moderation. Below, you’ll find a weeklong sample menu for a balanced 1,200-calorie plan.

At any meal and snack, add water, unsweetened hot or iced tea or sparkling water as a beverage. Coffee is also acceptable in moderation.


For linked recipes, the portion size is one serving. Pay attention to the serving size and the servings the recipe makes. Also, a 1,200-calorie diet may be low in certain vitamins and minerals. Speak with your dietitian or doctor to understand which vitamin or mineral supplements are right for you.


Breakfast (293 calories)

Lunch (304 calories)

Snack (141 calories)

Dinner (399 calories)

Snack (84 calories)

  • 1 small pear


Breakfast (278 calories)

Snack (35 calories)

  • 5 almonds 

Lunch (411 calories)

Snack (60 calories)

  • 1 cup diced cantaloupe

Dinner (365 calories)

Snack (50 calories)

  • Small peach or a small pear


Breakfast (300 calories)

Lunch (389 calories)

Snack (113 calories)

  • 4 walnut halves
  • Small apple 

Dinner (368 calories)

Snack (42 calories)

  • 1/2 cup blueberries


Breakfast (330 calories)

Lunch (414 calories)

Snack (74 calories)

  • 10 pistachio nuts
  • 2 apricots

Dinner (299 calories)

Snack (77 calories)


Breakfast (385 calories)

Snack (64 calories)

Lunch (347 calories)

Snack (40 calories)

  • 1 cup carrot and celery sticks
  • Small plum

Dinner (352 calories)


Breakfast (253 calories)

Lunch (391 calories)

Snack (161 calories)

Dinner (363 calories)

Snack (31 calories)

  • 1/2 cup blackberries


Breakfast (272 calories)

Lunch (324 calories)

Snack (143 calories)

Dinner (360 calories)

Snack (103 calories)


If you are under a doctor’s care for any medical conditions, seek advice before starting a restrictive diet. Also, if your child or teen is overweight, do not place your child on a diet. Instead, discuss healthy weight strategies with your child’s doctor or ask for a referral to a dietitian.

Remember to always consult with a doctor before beginning a restrictive diet. Ready to get started? Contact me or click on my link www.fitguy46personaltraining.com for your free consultation. Make it a great day!!!

Philip “FitGuy46”

Published by FitGuy46

Hi I’m a recent grad from NASM. I am a Certified Personal Trainer. I specialize in fitness assessment, program design and weight training. I want to help people who have had difficulties in the past incorporating fitness as a lifetime goal. My desire is to help potential clients see fitness as a lifetime endeavor. My philosophy is that fitness should be sustainable and a lifelong goal. My plan as a fitness coach is to teach my clients to make and incorporate fitness as a permanent part of their lives to be engaging, and for the outcome to continuously be revolving into a better physical shape. Make it a GREAT DAY!!! Philip “FitGuy46”

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