1200 Calorie Diet Plan For Women

hibbler22

1200 Calorie Diet Plan for Women

Servings/day

Fruit (2-3 svgs) Choose from:

4 oz. juice (1/2 cup)

1/2 cup sliced/chopped cooked or raw fruit
(fresh, frozen, or canned.)

1 whole medium piece of fruit

1/4 cup dried fruit

Vegetables (2-3 svgs) Choose from:

4-6 oz. juice (1/2 - 3/4 cup)

1/2 cup fresh non-leafy vegetables

1/2 cup cooked vegetables

1 cup fresh leafy greens

NOTE: Choose at least 5 total fruit and vegetable servings a day for a healthier diet. Have no more than 1 serving of fruit or vegetable juice per day

Whole grain breads and cereals (preferred) (3-4 svgs) Choose from:

1/2 cup high fiber dry cereal (about 80-100 calories with
4+ grams of fiber)

1 slice high fiber bread with at least 2 grams of fiber

about 1/2 cup whole grain crackers (less than 100 calories with 2+ grams fiber)

1/2 cup cooked whole grain (brown rice, pasta, cereal)

1 SMALL whole grain muffin (about 150-160 calories providing 1/2 svg whole grain plus 1/2 serving fat)

Refined grain breads and cereals such as white bread (Try to avoid on a 1200 calorie diet. Eat only when whole grain choices are not available.)

Lean meat, fish, poultry, eggs, or beans (1-2 svgs)
Choose from:

2 oz. lean meat, fish, or poultry

1/2 cup cooked dried beans (legumes)

1 egg

1 Tbsp. peanut butter or other nut butter

Low fat and nonfat dairy (2 svgs) Choose from:

1 cup skim milk or 1% milk

1/2 cup 1% cottage cheese

1-2 oz. light cheese

1 cup low fat yogurt

Fats (1-4 svgs) Choose from:

1 tsp. healthy oil (such as olive oil or canola) or soft margarine

1 tsp. regular mayonnaise

1 Tbsp. low-fat mayonnaise

1 Tbsp. regular salad dressing

2 Tbsp. light salad dressing

Nuts and Seeds (A healthy choice but high in calories eat only on occasion.) Choose from:

1/2 oz. nuts

1 Tbsp. seeds

Sweets/other (1-2 svgs) Choose from:

1 tsp. maple syrup, sugar, jelly, or jam

1 gingersnap

1 vanilla wafer

hibbler22

1200 Calorie Diet Plan for Women

Servings/day

Fruit (2-3 svgs) Choose from:

4 oz. juice (1/2 cup)

1/2 cup sliced/chopped cooked or raw fruit
(fresh, frozen, or canned.)

1 whole medium piece of fruit

1/4 cup dried fruit

Vegetables (2-3 svgs) Choose from:

4-6 oz. juice (1/2 - 3/4 cup)

1/2 cup fresh non-leafy vegetables

1/2 cup cooked vegetables

1 cup fresh leafy greens

NOTE: Choose at least 5 total fruit and vegetable servings a day for a healthier diet. Have no more than 1 serving of fruit or vegetable juice per day

Whole grain breads and cereals (preferred) (3-4 svgs) Choose from:

1/2 cup high fiber dry cereal (about 80-100 calories with
4+ grams of fiber)

1 slice high fiber bread with at least 2 grams of fiber

about 1/2 cup whole grain crackers (less than 100 calories with 2+ grams fiber)

1/2 cup cooked whole grain (brown rice, pasta, cereal)

1 SMALL whole grain muffin (about 150-160 calories providing 1/2 svg whole grain plus 1/2 serving fat)

Refined grain breads and cereals such as white bread (Try to avoid on a 1200 calorie diet. Eat only when whole grain choices are not available.)

Lean meat, fish, poultry, eggs, or beans (1-2 svgs)
Choose from:

2 oz. lean meat, fish, or poultry

1/2 cup cooked dried beans (legumes)

1 egg

1 Tbsp. peanut butter or other nut butter

Low fat and nonfat dairy (2 svgs) Choose from:

1 cup skim milk or 1% milk

1/2 cup 1% cottage cheese

1-2 oz. light cheese

1 cup low fat yogurt

Fats (1-4 svgs) Choose from:

1 tsp. healthy oil (such as olive oil or canola) or soft margarine

1 tsp. regular mayonnaise

1 Tbsp. low-fat mayonnaise

1 Tbsp. regular salad dressing

2 Tbsp. light salad dressing

Nuts and Seeds (A healthy choice but high in calories eat only on occasion.) Choose from:

1/2 oz. nuts

1 Tbsp. seeds

Sweets/other (1-2 svgs) Choose from:

1 tsp. maple syrup, sugar, jelly, or jam

1 gingersnap

1 vanilla wafer

fearlessliving

Thanks! This is helpful.

Fitness_Chick

This is some good info hibbler:flowerforyou: Hopefully folks here will take it to mean if they are given 1200 cals to eat per day and not try and eat this low if their bodies aren't ready for it....

Now can you do one on 1500? hahah:blushing: :bigsmile: j/k

Be great to take a look at this as a baseline and add to it for myself..thanks again!!!:flowerforyou: :flowerforyou:

hibbler22

I SAW ONE THAT WAS 1500 ON THE SAME SITE I WILL POST IT K

Fitness_Chick

I SAW ONE THAT WAS 1500 ON THE SAME SITE I WILL POST IT K

either that or you can PM me the link... Thanks Hibbler:flowerforyou: :flowerforyou:

FC

stephica

Oh la la, That would be WONDERFUL!

Thanks for posting, This is great!

arewethereyet

Great post. Thank you so much:flowerforyou:

SarraLiz

Thanks for posting that. I just joined this site today, so I really appreciate seeing such good info already.

dwelsh

Great start, I tweaked your plan slightly to include a few fats and plan to use this for the next two weeks as a starting point.

Food Plan 2009
Daily:

2-3 servings fruit
4 oz fruit juice
½ cup sliced fruit
1 whole medium fruit
¼ cup dried fruit

Vegetables:
2-3 servings of vegetables
4-6 oz juice – ½ to ¾ cup
½ cup fresh non-leafy vegetables
½ cup cooked vegetables
1 cup fresh leafy greens
Choose at least 5 fruits and vegetables. Limit juices to one serving per day.

Bread/pasta:
3-4 servings - Whole Grains
½ cup high fiber dry cereal +4 grams of fiber 80-100 calories
1 slice high fiber bread +3 grams of fiber
½ whole grain crackers under 100 calories and +2 grams of fiber
½ cup cooked whole grain rice pasta, cereal +3 grams of fiber
1 small whole grain muffin 150-160 calories
Restrict intake of refined grain breads (white bread), cereals, pasta.

Protein:
1-2 servings lean meat, fish, poultry, eggs, or beans
2 oz lean meat, fish, poultry
½ cup cooked dried beans
1 egg
1 tbsp peanut butter or other nut butter

Dairy:
2 servings of low fat or non-fat dairy
1 cup skim or 1% milk
½ cup 1% cottage cheese
1-2 oz light cheese
1 serving yogurt Lite 80-100 calories

Condiments: Sneaky Calories

Use dry seasonings as needed.
Dressings – use lite dressings
Mayonnaise –one level teaspoon - 90 calories
Chunky Blue Cheese Dressing 80 calories per level tablespoon
Lite Chunky Blue Cheese Dressing 40 calories per level tablespoon
Hidden Valley Ranch – regular 70 - Lite 60 calories per level tablespoon

Reminders:
Lite does not mean eat twice as much.
Order salad dressings on the side and dip your fork tines in the dressing before each bite to reduce the amount of dressing needed.

Ketchup – 15 calories per tablespoon
Mustard – 3 calories per teaspoon / packet


Thanks for your menu

Phoenix_Rising

Mustard – 3 calories per teaspoon / packet

Really? My bottle at home says zero calories. Anyone know???

isadoraworkman

Most mustard I've seen has calories (10 to 30 per tablespoon). It is low fat, but still has calories, depending on the type of mustard. Hope that helps . (Maybe your mustard has artificial sweetener or something in it?)

Phoenix_Rising

Sheesh, just when I thought I found something 'safe' to eat... :grumble:





:flowerforyou: Thanks for the info!

ivykivy

Plain French's mustard has no calories. French's honey mustard has 10 per teaspoon.

Sheesh, just when I thought I found something 'safe' to eat... :grumble:





:flowerforyou: Thanks for the info!