1200 CALORIE MEAL PLAN

So you’ve decided to try a 1200 calorie diet? Great! Cutting down on your caloric intake can help you shed someweight by forcing your body to turn to fat reserves for extra energy. Before you decide to try out a reduced caloriemeal plan, we recommend speaking to your doctor. We also recommend checking out the EatForHealth.gov.auwebsite to get an estimate of your daily energy requirements. The amount of energy you require will depend onyour gender, age, weight and physical activity level. For example, a 25 year old male weighing 70 kilograms who isvery active (e.g. a trades person or athlete) requires 3,500 calories a day, while a 45 year old female weighing 80kilograms and usually very sedentary during the day (i.e. an office worker) requires 1,800 calories day.

It’s also important to understand where your calories are coming from. The amount of fat, carbs and protein youconsume will also have an impact on your metabolism and weight. If you’re ready to try a reduced calorie mealplan of 1,200 daily calories – then try out our plan outlined below!

Jump to: Day 1 Day 2 Day 3 Day 4 Day 5

DAY 1

Breakfast Bran Flakes & Banana

Bran Flakes (3/4 Cup) – 85 Calories Banana (1 Medium) – 190 Calories Fat Free Milk (1 Cup) – 75 Calories

Cal Fat Carbs Protein

350 2g 86g 13g

Lunch Turkey Breast Wrap

Whole Wheat Pita (1 Pita) – 80 Calories Turkey Breast (90g) – 165 Calories

Roasted Pepper (1/2 Pepper) – 15 Calories Light Mayonnaise (1 tsp) – 17 Calories

Mustard (1 tsp) – 15 Calories Lettuce – 2 Calories

Snack: Kiwifruits (2 Medium) – 125 Calories

Cal Fat Carbs Protein

434 15g 51g 42g

Dinner Grilled Barramundi

Grilled Barramundi (200g) – 180 Calories Tomatoes (120g) – 20 Calories

Parmesan Cheese (2 tbsp) – 40 Calories Cous Cous (1 Cup) – 170 Calories

Steamed Broccoli (1 Cup) – 15 Calories

Cal Fat Carbs Protein

425 6g 43g 52g

Fat (23g)

Carbs (180g)

Protein (107g)

DAY 2

Breakfast Poached Egg & Avocado

Whole-Grain Bread (1 slice) – 63 Calories Avocado (1 quarter (40g)) – 70 Calories

Poached Egg (1) – 70 Calories Snack: Nectarine (1) – 60 Calories

Cal Fat Carbs Protein

263 15g 34g 11g

Lunch Kale Apple Walnut Salad

Kale (130g) – 30 Calories Walnuts (25g) – 100 Calories

Gruyere cheese (30g) – 60 Calories Sliced Apple (1 Apple) – 70 Calories

Greek yogurt (75g) – 50 Calories Honey (1 tbsp) – 50 Calories

Lemon juice (1/2tsp) – 2 Calories

Cal Fat Carbs Protein

360 20g 53g 19g

Dinner Roast Chicken & Brown Rice

Roasted Chicken Breast (150g) – 220 Calories Brown Rice (1 Cup) – 180 Calories

Peas (1 Cup) – 100 Calories Brown Gravy (1 Cup) – 60 Calories

Chopped Carrot (1 Cup) – 45 Calories

Cal Fat Carbs Protein

605 9g 103g 68g

Fat (44g)

Carbs (190g)

Protein (98g)

DAY 3

Breakfast Scrambled Egg & Salsa

Scrambled Eggs (1 Egg & 3 Egg whites) – 166 Calories Tomato Salsa (2 tbsp) – 40 Calories

Melon (1 Cup) – 48 Calories

Cal Fat Carbs Protein

254 10g 18g 26g

Lunch Tofu & Broccoli Stir Fry

Tofu Cubed (125g) – 94 Calories Chopped Brocolli (1 Cup) – 31 Calories

Spinach Leaves (100g) – 23 Calories Carrot Sliced (1 medium) – 25 Calories

Soy Sauce (2 tbsp) – 6 Calories Snack: Almonds (35g) – 200 Calories

Cal Fat Carbs Protein

379 23g 27g 25g

Dinner Lean Beef Cheeseburger

Whole Meal Bun (1 bun) – 140 Calories Lean Beef Patty (100g) – 250 Calories Swiss Cheese (1 slice) – 106 Calories

Sliced Pickle (50g) – 7 Calories Mustard (20g) – 50 Calories

Mixed Leaf Salad (100g) – 21 Calories

Cal Fat Carbs Protein

574 27g 39g 44g

Fat (60g)

Carbs (84g)

Protein (95g)

DAY 4

Breakfast Yogurt with Berries & Almonds

Nonfat Greek Yogurt (170g) – 100 Calories Almonds (25g) – 163 Calories

Fozen Berries (1 Cup) – 47 Calories

Cal Fat Carbs Protein

310 15g 23g 24g

Lunch Grilled Chicken & Avocado Wrap

Wholemeal Wrap (1 Wrap) – 87 Calories Smashed Avocado (1/4 Avocado) – 75 Calories

Grilled Chicken Strips (100g) – 165 Calories Grape Tomatoes (5 tomatoes) – 20 Calories

Cal Fat Carbs Protein

347 13g 25g 37g

Dinner Chilli Prawn Linguine

Prawns Cooked (150g) – 150 CaloriesLinguine (1.5 Cups) – 330 Calories

Rocket (100g) – 25 CaloriesChopped Chilli (20g) – 9 Calories White Wine (30ml) – 24 Calories

Cal Fat Carbs Protein

538 3g 72g 50g

Fat (31g)

Carbs (120g)

Protein (111g)

DAY 5

Breakfast Ham & Mushroom Omlette

Egg Omlette (2 Eggs) – 160 CaloriesHam (50g) – 80 Calories

Mushrooms (50g) – 20 Calories Mozzarella Cheese (50g) – 140 Calories

Cal Fat Carbs Protein

400 22g 9g 28g

Lunch Fresh Tuna Salad

98% Fat Free Tuna (150g) – 150 Calories Cucumber (100g) – 16 Calories

Lettuce (100g) – 14 Calories Grape Tomatoes (5 tomatoes) – 20 Calories

Balsamic Vinegar (1 tbsp) – 14 Calories Snack: Fruit Cup (100g) – 99 Calories

Cal Fat Carbs Protein

313 3g 50g 22g

Dinner Pork with Brown Rice & Zucchini

Pork Medallions (150g) – 240 Calories Brown Rice (1 Cup) – 220 Calories

Grilled Zucchini (1 Cup) – 19 Calories

Cal Fat Carbs Protein

479 8g 49g 44g

Fat (33g)

Carbs (108g)

Protein (94g)

© Copyright - Be Active - Enfold WordPress Theme by Kriesi