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.

Tip

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.

Monday

Breakfast (293 calories)

• Mediterranean Breakfast Scramble
• 1 cup mixed berries and 1 slice whole-wheat toast
• 1/2 teaspoon butter or margarine 

Lunch (304 calories)

• Healthy Lunch Fish Tacos
• 1/2 cup diced mango

Snack (141 calories)

• Celery and Carrots with Hummus Dip

Dinner (399 calories)

• Spicy Bean Chili
• Citrus Greens Salad

Snack (84 calories)

• 1 small pear

Tuesday

Breakfast (278 calories)

• Dragon Fruit Smoothie Bowl

Snack (35 calories)

• 5 almonds 

Lunch (411 calories)

• Turkey and Green Apple Grilled Cheese Sandwiches
• 1 cup fresh sugar snap peas

Snack (60 calories)

• 1 cup diced cantaloupe

Dinner (365 calories)

• Instant Tomato, Basil, Meatball and Italian Noodle Soup
• Simple Baby Spinach Salad

Snack (50 calories)

• Small peach or a small pear

Wednesday

Breakfast (300 calories)

• Smoked Salmon Breakfast Sandwich
• Fresh tomato, sliced 

Lunch (389 calories)

• Grilled Chicken and Goat Cheese Salad
• Medium peach, sliced 

Snack (113 calories)

• 4 walnut halves
• Small apple 

Dinner (368 calories)

• Slow Cooker Beef Stew
• 1/2 cup steamed broccoli

Snack (42 calories)

• 1/2 cup blueberries

Thursday

Breakfast (330 calories)

• Protein Breakfast Scramble
• Whole wheat English muffin with 1 teaspoon of butter or margarine
• 1 cup diced watermelon

Lunch (414 calories)

• Tomato Mozzarella Platter
• 1/2 cup grapes

Snack (74 calories)

• 10 pistachio nuts
• 2 apricots

Dinner (299 calories)

• Dijon Salmon Dinner
• 1 medium corn on the cob
• Creamy Vegan Spinach

Snack (77 calories)

• Gingery Fruit Salad

Friday

Breakfast (385 calories)

• Flaxseed Oatmeal
• 1/2 cup raspberries

Snack (64 calories)

• Turmeric Latte

Lunch (347 calories)

• Caprese Mason Jar Salad

Snack (40 calories)

• 1 cup carrot and celery sticks
• Small plum

Dinner (352 calories)

• Avocado and Black Bean Burritos
• Roasted Cauliflower

Saturday

Breakfast (253 calories)

• Granola Breakfast Protein Balls
• 1 medium banana

Lunch (391 calories)

• Grilled Peanut Butter and Jelly Sandwich
• 1 nectarine

Snack (161 calories)

• Pink Tea Latte

Dinner (363 calories)

• Spicy Turmeric Chicken
• 1/2 cup brown rice
• 1/2 cup steamed carrots

Snack (31 calories)

• 1/2 cup blackberries

Sunday

Breakfast (272 calories)

• Pumpkin Protein Smoothie

Lunch (324 calories)

• Simple Veggie Soup
• 4 whole-wheat crackers
• 1 cup sliced strawberries

Snack (143 calories)

• Cranberry Soy Yogurt
• 2 walnut halves

Dinner (360 calories)

• Chia Seed Crusted Fish
• 1 cup of baked acorn squash
• Caesar-Style Kale Salad

Snack (103 calories)

• Tropical Fruit Pop

Warning

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”