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Simple 1200 Calorie Menu PDF

The document provides 5 sample 1200 calorie menus for 1 week. Each day's menu includes breakfast, lunch, dinner and snacks totalling around 1200 calories. Breakfast options include yogurt parfaits, egg dishes and cereal. Lunches consist of sandwiches, salads and pizza bagels. Dinners include mushroom burgers, pork and baked potatoes, shrimp skewers and chicken. Snacks are low calorie items like fruit, cereal bars and toast. The menus are designed to help people lose weight while getting adequate nutrition from a calorie controlled diet.

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Sunil Ninaw
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591 views2 pages

Simple 1200 Calorie Menu PDF

The document provides 5 sample 1200 calorie menus for 1 week. Each day's menu includes breakfast, lunch, dinner and snacks totalling around 1200 calories. Breakfast options include yogurt parfaits, egg dishes and cereal. Lunches consist of sandwiches, salads and pizza bagels. Dinners include mushroom burgers, pork and baked potatoes, shrimp skewers and chicken. Snacks are low calorie items like fruit, cereal bars and toast. The menus are designed to help people lose weight while getting adequate nutrition from a calorie controlled diet.

Uploaded by

Sunil Ninaw
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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1200 Calorie Sample Menus

For Diets > 1200 add calories in the form of PROTEIN to achieve adequate calorie intake.

Day One: Breakfast


 1/2 cup plain yogurt (fat free) with 8 small/medium strawberries, 1/2 medium banana and 1/4 cup fiber one cereal made
into a parfait.
 (Total: 200 cals)
Lunch
 Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp
dijon on 2 slices of multigrain Dempster's Body wise or Weight Watchers 50 calorie bread.
 1 cup carrot sticks
 1 nectarine
 (Total: 350 calories)
Dinner
 Portobello Mushroom Burger, marinated in 1 tbsp Aged balsamic vinaigrette - broiled and served on a Whole grain
(diet) bun, with lettuce, tomato, onions, 1 tbsp fat free miracle whip, 1/2 tbsp Dijon)
 8 spears of grilled asparagus
 1 large ear of corn on the cob
 (Total: 350 calories)
Snacks throughout the day / evening
1 piece Weight Watchers bread, toasted with 1 tbsp fat free cream cheese (70 cals)
2 cups watermelon (80 cals)
1/2 cup Kashi Go Lean (100 cals)
All Day total: 1150.

Day Two: Breakfast


 2 egg whites made into an omelet with 1/2 cup chopped spinach, tomato, mushroom pieces)
 8 small/medium strawberries with 1/2 cup plain fat free yogurt.
 (Total: 150 cals)
Lunch
 Spinach salad with 1/2 cup broccoli and carrot, grated, 10 cherry tomatoes, 1/2 cup corn, 1/2 cup black beans, and 1/3
cup shredded reduced fat mozzarella cheese. 2 tbsp balsamic vinaigrette.
 (Total: 420 calories)
Dinner
 4 oz lean pork, BBQ'd plain
 1 small baked (BBQ) potato with 1 tbsp salsa and 1 tbsp fat free sour cream.
 8 stalks grilled asparagus
 (Total: 400 calories)
Snacks throughout the day / evening
1 cup special K cereal (100 calories)
1 nectarine or peach
All Day total: 1140.

Day Three: Breakfast


 1 whole egg and two egg whites cooked with 1/8 cup skim milk
 1 cup strawberries, halved
 1 piece calorie-reduced weight watchers toast,
 (Total: 300 cals)

Lunch
 Pizza Bagels! 1 whole wheat weight watchers bagel, toasted then topped with 1/4 cup pizza sauce, spinach, tomato, red
onion, pepper, and 1/3 cup reduced fat cheese. Bake in toaster oven until cheese is melted.
 1 nectarine
 (Total: 400 calories)
Dinner
 Spinach blueberry salad, 1/3 cup reduced fat feta cheese, 1/2 cup blueberries and a fat free balsamic vinaigrette.

Indian Lake Medical Weight Loss & Wellness, Pllc | 133 Indian Lake Road Suite 204, 37075 | (615) 822 - 9002
 2 pieces of toasted whole wheat baguette with home made garlic spread (becel spray and crushed garlic) and 1/3 cup
shredded mozzarella reduced-fat cheese.
 1 skewer of shrimp on the BBQ (6 shrimp) to top the salad.
 (Total: 500 calories)
Snacks throughout the day / evening
 None :(
All Day total: 1200.

Day Four: Breakfast


 1/2 cup fiber one cereal with 1/2 cup skim milk
 3 boiled eggs - only eat the whites
 1/2 cup strawberries
 1 piece calorie-reduced weight watchers toast.
 (Total: 275 cals)
Lunch
 Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp
dijon on a whole grain (burger first by President's Choice) bun.
 2 cups watermelon and 1/2 cup blueberries
 (Total: 400 calories)
Dinner
 8 shrimp, skewered and broiled (marinated - see below)
 Veggie skewers with 6 tomatoes, 6 mushrooms, 1 cup eggplant, 1 cup zuchhini marinated (shake in a zip lock bag) in
1/2 tbsp olive oil, 1 tbsp balsamic vinegar, 2 tbsp lemon juice, fresh cilantro, basil, parsley.
 1/2 cup wild rice
 (Total: 375 calories)
Snacks throughout the day / evening
 All Bran Bar (130 calories)
All Day total: 1180.

Day Five: Breakfast


 1 whole egg and 2 egg whites made into an omelet with 1/8 cup skim milk, spinach, tomato and 1/4 cup reduced fat
cheese sprinkled on top.
 6 oz Orange Juice
 (Total: 330 cals)
Lunch
 1/2 whole wheat pita stuffed Chicken Salad (1/2 small can of low-sodium light canned chicken (President's Choice Blue
Menu Chunk Chicken) with 1/2 cup celery chopped and 1 tbsp fat free mayo.)
 1 nectarine
 (Total: 325 calories)
Dinner
 1 cup chicken breast, diced and skewered, broiled on BBQ
 1 large ear corn
 Salad with lettuce, tomato, carrot, peppers and 1 tbsp balsamic vinaigrette.
 (Total: 400 calories)
Snacks throughout the day / evening
 All Bran Bar (130 calories)
All Day total: 1185.

Indian Lake Medical Weight Loss & Wellness, Pllc | 133 Indian Lake Road Suite 204, 37075 | (615) 822 - 9002

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