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Our Get-Started |
Here's how you can start with your diet right now!
Below you will find our recommended 1200 calorie diet plan. It is kept simple and convenient and includes a cycle day at the end.
You should never eat too few calories. You cannot lose weight by starving yourself. Your body will simply shut down and go into starvation mode.
The 1200 calorie diet plan represents the lowest calorie intake we can recommend if you are female. The 1500 calorie diet plan represents the lowest calorie intake we recommend for males.
And if you have time to go on an intense workout program, we recommend that you choose our convenient high protein plans to get started.
O.K., let’s check out the 1-week 1200 calorie diet plan: Please realize that all values are good approximates but can of course vary depending, for example, on the food brands chosen.
As a general rule, drink only non-calorie drinks, coffee with little low-fat milk and sweetener and of course lot’s of green tea during your 1200 calorie diet. Of course, we give the calories and the CPF balance (Carbs / Proteins / Fat) for each meal so that you can pluck it directly into our weight loss journal template or any other diet journal you use.
Remember, measuring the essentials of your weight loss program is an important success factor!
Our 1-Week Get-Started 1200 Calorie Diet Plan
1200 Calorie Diet, 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
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, 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, 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
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, 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, 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
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, 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, 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 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, 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, 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 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, 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, 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 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, 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, 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 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, 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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