Our 1-Week Get-Started 1200 Calorie Diet Plan

1200 Calorie Diet Plan

Day 1

Breakfast:
2 scrambled eggs, cooked any style with Pam spray, 1 slice of low-fat American (sandwich) cheese, 1 tablespoon of low-carb ketchup, half a grapefruit with sweetener.
Calories: 290
CPF Balance in grams: 17/19/17
CPF Balance in ounces: 0.6/0.7/0.6
CPF Balance in percent: 32/36/32

Morning Snack:
1 large Apple
Calories: 104
CPF Balance in grams: 28/0.5/0.3
CPF Balance in ounces: 1/0/0
CPF Balance in percent: 97/2/1

1200 Calorie Diet Plan Lunch:
100 grams / 3.5 ounces of mixed lettuce salad with 80 grams / 2.8 ounces skinless chicken breast cooked with Pam spray, 2 teaspoons 1-carb olive-oil vinegar dressing
Calories: 305
CPF Balance in grams: 6/27/19
CPF Balance in ounces: 0.2/1/0.7
CPF Balance in percent: 12/52/37

Afternoon Snack:
Low fat fruit yogurt (100 grams / 3.5 ounces), half a grapefruit with sweetener
Calories: 146
CPF Balance in grams: 32/6.5/0.4
CPF Balance in ounces: 1.1/0.2/0
CPF Balance in percent: 82/17/1

Dinner:
Chicken Fajitas: 200 grams / 7.1 ounces Chicken Breast, 5 medium fresh mushrooms, 1/2 small onion, 1 green pepper, cooked w. 1 Tablespoon olive oil
Calories: 410
CPF Balance in grams: 14/50/16
CPF Balance in ounces: 0.5/1.8/0.6
CPF Balance in percent: 18/62/20

1200 calorie diet plan, day 1 totals:
Calories: 1255
CPF Balance in grams: 97/103/53
CPF Balance in ounces: 3.4/3.6/1.9
CPF Balance in percent: 38/41/21

1200 Calorie Diet Plan, Day 2

Breakfast:
Two eggs sunny side up, cooked with PAM spray, on top of 2 (cooked) slices of low fat ham and two slices of low-fat American (sandwich) cheese, one tablespoon of low carb Heinz Ketchup
Calories: 340
CPF Balance in grams: 4/34/20
CPF Balance in ounces: 0.1/1.2/0.7
CPF Balance in percent: 7/59/34

Morning Snack:
Fresh, unsweetened Fruit Salad consisting out of half a large apple, half a large orange
Calories: 94
CPF Balance in grams: 24/1/0.3
CPF Balance in ounces: 0.8/0/0
CPF Balance in percent: 95/4/1

1200 Calorie Diet Plan Lunch:
Tuna Salad with 100 grams / 3.5 ounces of mixed lettuce salad, 80 grams / 2.8 ounces of canned tuna light (in water), 1 medium tomato, one quarter onion and two tablespoons of one carb olive oil and vinegar salad dressing
Calories: 286
CPF Balance in grams: 13.5/22/16.5
CPF Balance in ounces: 0.5/0.8/0.6
CPF Balance in percent: 26/42/32

Afternoon Snack:
Fresh, unsweetened Fruit Salad consisting out of half a large apple, half a large orange
Calories: 94
CPF Balance in grams: 24/1/0.3
CPF Balance in ounces: 0.8/0/0
CPF Balance in percent: 95/4/1

Dinner:
70 grams / 2.5 ounces of Spaghetti cooked al dente, 80 grams / 2.8 ounces of Tomato Pasta Sauce, 70 grams / 2.5 ounces of skinless chicken breast
Calories: 418
CPF Balance in grams: 59/34/4.5
CPF Balance in ounces: 2.1/1.2/0.2
CPF Balance in percent: 61/35/5

1200 calorie diet plan, day 2 totals:
Calories: 1232
CPF Balance in grams: 125/92/42
CPF Balance in ounces: 4.4/3.2/1.5
CPF Balance in percent: 48/36/16

1200 Calorie Diet Plan, Day 3

Breakfast:
Mushroom omelet out of 2 eggs and 5 fresh medium mushrooms cooked with Pam spray, 1 slice of low-fat American (sandwich) cheese, 1 teaspoon low-carb Heinz ketchup
Calories: 245
CPF Balance in grams: 5/20/17
CPF Balance in ounces: 0.2/0.7/0.6
CPF Balance in percent: 12/48/40

Morning Snack:
1 cup of Strawberries (152 grams / 5.4 ounces)
Calories: 50
CPF Balance in grams: 12/1/0.5
CPF Balance in ounces: 0.4/0/0
CPF Balance in percent: 89/7/4

1200 Calorie Diet Plan Lunch:
Chef Salad: 100 grams / 3.5 ounces of mixed lettuce salad, 1 medium tomato, 50 grams / 1.8 ounces Swiss low-fat cheese cut into small cubes, 2 slices (60 grams / 2.1 ounces) of low-fat ham cut into small pieces, two tablespoons of one carb olive oil and vinegar salad dressing
Calories: 340
CPF Balance in grams: 14/25/21
CPF Balance in ounces: 0.5/0.9/0.7
CPF Balance in percent: 23/42/35

Afternoon Snack:
Low Fat Fruit Yogurt, (100 grams / 3.5 ounces)
Calories: 95
CPF Balance in grams: 19/4.5/0.2
CPF Balance in ounces: 0.7/0.2/0
CPF Balance in percent: 80/19/1

Dinner:
150 grams / 5.3 ounces filet mignon beef steak cooked with Pam spray and with 1 medium onion and 200 grams / 7.1 ounces of fresh spinach
Calories: 445
CPF Balance in grams: 18/48/12
CPF Balance in ounces: 0.6/1.7/0.4
CPF Balance in percent: 23/62/15

1200 calorie diet plan, day 3 totals:
Calories: 1175
CPF Balance in grams: 68/99/51
CPF Balance in ounces: 2.4/3.5/1.8
CPF Balance in percent: 31/45/23

1200 Calorie Diet Plan, Day 4

Breakfast:
Vegetable omelet out of 2 eggs and one quarter onion, one quarter of a small red onion, 50 grams / 1.8 ounces of green (sweet) pepper cooked with Pam spray, 1 teaspoon low-carb Heinz ketchup
Calories: 225
CPF Balance in grams: 10/14/15
CPF Balance in ounces: 0.35/0.5/0.5
CPF Balance in percent: 26/36/38

Morning Snack:
Fresh, unsweetened Fruit Salad consisting out of half a large apple, half a large orange, and 50 grams / 1.8 ounces of seedless grapes
Calories: 130
CPF Balance in grams: 33/1.5/0.4
CPF Balance in ounces: 1.2/0.1/0
CPF Balance in percent: 95/4/1

1200 Calorie Diet Plan Lunch:
100 grams / 3.5 ounces of mixed lettuce salad, 80 grams / 2.8 ounces of lean sirloin beef and two tablespoons of one-carb olive-oil and vinegar dressing
Calories: 327
CPF Balance in grams: 6/23.5/23
CPF Balance in ounces: 0.2/0.8/0.8
CPF Balance in percent: 11/45/44

Afternoon Snack:
Fresh, unsweetened Fruit Salad consisting out of half a large apple, half a large orange, and 50 grams / 1.8 ounces of seedless grapes
Calories: 130
CPF Balance in grams: 33/1.5/0.4
CPF Balance in ounces: 1.2/0.1/0
CPF Balance in percent: 95/4/1

Dinner:
90 grams of brown rice with 80 grams / 2.8 ounces of canned tuna light (in water) and up to four tablespoons of soy sauce
Calories: 451
CPF Balance in grams: 74/30/3
CPF Balance in ounces: 2.6/1.1/0.1
CPF Balance in percent: 69/28/3

1200 calorie diet plan, day 4 totals:
Calories: 1263
CPF Balance in grams: 156/71/42
CPF Balance in ounces: 5.5/2.5/1.5
CPF Balance in percent: 58/26/16

1200 Calorie Diet Plan, Day 5

Breakfast:
Salmon omelet out of 2 eggs, half a red onion, 50 grams / 1.8 ounces of fresh or frozen salmon cooked with Pam spray, 1 tablespoon of low-fat mayonnaise
Calories: 330
CPF Balance in grams: 7/23/23
CPF Balance in ounces: 0.2/0.8/0.8
CPF Balance in percent: 13/43/43

Morning Snack:
1 pear
Calories: 121
CPF Balance in grams: 32/0.8/0.25
CPF Balance in ounces: 1.1/0/0
CPF Balance in percent: 97/2/1

1200 Calorie Diet Plan Lunch:
Cesar salad with chicken: 100 grams / 3.5 ounces of mixed lettuce salad, 80 grams / 2.8 ounces of skinless chicken breast (cooked with Pam spray), 2 Tablespoons of regular Cesar salad dressing
Calories: 267
CPF Balance in grams: 6/19/18
CPF Balance in ounces: 0.2/0.7/0.6
CPF Balance in percent: 14/44/42

Afternoon Snack:
Low Fat Fruit Yogurt, (100 grams / 3.5 ounces)
Calories: 95
CPF Balance in grams: 19/4.5/0.2
CPF Balance in ounces: 0.7/0.2/0
CPF Balance in percent: 80/19/1

Dinner:
200 grams / 7.1 ounces cod filet cooked with 1 tablespoon of olive oil and with half a onion, 100 grams / zucchini, 1 cup (92 grams / ) sliced green (sweet) pepper, 70 grams / fresh mushrooms
Calories: 353
CPF Balance in grams: 15/40/15
CPF Balance in ounces: 0.5/1.4/0.5
CPF Balance in percent: 21/57/21

1200 calorie diet plan, day 5 totals:
Calories: 1166
CPF Balance in grams: 79/87/56
CPF Balance in ounces: 2.8/3.1/2.0
CPF Balance in percent: 35/39/25

1200 Calorie Diet Plan, Day 6

Breakfast:
Two eggs omelet style, cooked with PAM spray, with 1 slice of low fat ham and one slice of low-fat American (sandwich) cheese, one tablespoon of low carb Heinz Ketchup
Calories: 265
CPF Balance in grams: 3/23/18
CPF Balance in ounces: 0.1/0.8/0.6
CPF Balance in percent: 7/52/41

Morning Snack:
Low Fat Fruit Yogurt, (100 grams / 3.5 ounces)
Calories: 95
CPF Balance in grams: 19/4.5/0.2
CPF Balance in ounces: 0.7/0.2/0
CPF Balance in percent: 80/19/1

1200 Calorie Diet Plan Lunch:
Low carb hamburger: 1 lean beef patty, 1 slice one slice of low-fat American (sandwich) cheese, 4 large lettuce leafs, 1 tomato and onion slice, 1 tablespoon of low-carb ketchup, 1 tablespoon of low-fat mayonnaise
Calories: 280
CPF Balance in grams: 7/26/16
CPF Balance in ounces: 0.2/0.9/0.6
CPF Balance in percent: 14/53/33

Afternoon Snack:
Chicken fingers: 80 grams / 2.8 ounces of skinless chicken breast, cut into stripes, cooked with Pam spray and seasoned with salt and pepper
Calories: 90
CPF Balance in grams: 0/18.5/1
CPF Balance in ounces: 0/0.7/0
CPF Balance in percent: 0/95/5

Dinner:
100 grams / 3.5 ounces of mixed salad with 170 grams / 6 ounces of lean sirloin beef cooked with two tablespoons of soy sauce, 1 tablespoon of 1 carb vinegar and olive-oil dressing
Calories: 472
CPF Balance in grams: 8/52/25
CPF Balance in ounces: 0.3/1.8/0.9
CPF Balance in percent: 9/61/29

1200 calorie diet plan, day 6 totals:
Calories: 1202
CPF Balance in grams: 37/124/60
CPF Balance in ounces: 1.3/4.4/2.1
CPF Balance in percent: 17/56/27

1200 Calorie Diet Plan, Day 7

Breakfast:
Egg Sandwich with 1 egg, omelet style, cooked with PAM spray, 2 whole wheat toasts, two slices of sandwich cheese, 1 tablespoon of low-carb ketchup, 1 tablespoon of low-fat mayonnaise
Calories: 358
CPF Balance in grams: 30/22/17.5
CPF Balance in ounces: 1.1/0.8/0.6
CPF Balance in percent: 43/32/25

Morning Snack:
Fresh, unsweetened Fruit Salad consisting out of one large apple, one large orange, and 100 grams/ 3.5 ounces of seedless grapes
Calories: 250
CPF Balance in grams: 66/3/0.8
CPF Balance in ounces: 2.3/0.1/0
CPF Balance in percent: 95/4/1

1200 Calorie Diet Plan Lunch:
100 grams / 3.5 ounces spaghetti cooked al dente, 100 grams / 3.5 ounces tomato pasta sauce with mushrooms and 100 grams / 3.5 ounces lean ground beef
Calories: 636
CPF Balance in grams: 83/43/14
CPF Balance in ounces: 2.9/1.5/0.5
CPF Balance in percent: 59/31/10

Afternoon Snack:
Fresh, unsweetened Fruit Salad consisting out of one large apple, one large orange, and 100 grams / 3.5 ounces of seedless grapes
Calories: 250
CPF Balance in grams: 66/3/0.8
CPF Balance in ounces: 2.3/0.1/0
CPF Balance in percent: 95/4/1

Dinner:
Chicken Sandwich with 80 grams / 2.8 ounces of skinless chicken breast, cooked with Pam spray, 2 slices of whole wheat toast, 1 lettuce leaf, 1 slice of onion and tomato, 1 slice of low fat American (sandwich) cheese, 1 tablespoon of low-carb ketchup, 1 tablespoon of low-fat mayonnaise
Calories: 330
CPF Balance in grams: 31/29/10
CPF Balance in ounces: 1.1/1.0/0.4
CPF Balance in percent: 44/41/14

1200 calorie diet plan, Day 7 totals:
Calories: 1824
CPF Balance in grams: 276/100/43
CPF Balance in ounces: 9.7/3.5/1.5
CPF Balance in percent: 66/24/10

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