
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)
Dinner (399 calories)
Snack (84 calories)
- 1 small pear
Tuesday
Breakfast (278 calories)
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)
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)
Friday
Breakfast (385 calories)
- Flaxseed Oatmeal
- 1/2 cup raspberries
Snack (64 calories)
Lunch (347 calories)
Snack (40 calories)
- 1 cup carrot and celery sticks
- Small plum
Dinner (352 calories)
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)
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)
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)
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”