1,200 calories a day: 7 menu examples

If you need to consume about 1,200 calories a day as part of a low calorie diet, take a look at the 7 samples of 1,200 calorie menus (about a few dozen kcal) below. If you want to know how to measure calories better, click here.

You should not eat any of these seven calorie restrictive menus for two or three days in a row. They are designed to be consumed day by day (menu A for the first day, menu B for the second day, etc.) and then repeated after the seventh day. This is to reduce the possible deficiency of vitamins or minerals.

These low calorie menus are provided for informational purposes only. If you decide to follow a low-calorie diet that provides less than 1,800 calories a day or any diet that consumes fewer calories per day than your daily needs, we recommend that you consult a dietitian before starting your diet.

> Example of a menu of 1200 calories per day: Day 1


  • 1 small bowl of crales with crm milk: 200 calories,
  • 1 glass of natural fruit juice without added sugar: 60 calories.

Meal: effective prevention of deficiencies

  • 1 banana: 107 calories,
  • 1 orange: 23 calories.


  • 1 small yogurt pot without fat: 50 calories,
  • 1 fruit: 40 calories.


  • Rabbit fillet with vegetables (prepare for 2 people and eat whole): 650 calories (beware, our weight loss recipe shows the ingredients for preparation for 4 people, if you want to get 650 calories, prepare for 2 people, reduce the ingredients in half).

Total calories per day = 1,130 calories

> Standard menu 1,200 calories daily: Day 2


  • 1 large boiled egg: 90 calories,
  • 2 slices of light wholemeal toast butter: 200 calories,
  • 1 large slice of melon: 47 calories.


  • Baked potatoes with white bean tomato sauce (for example Heinz): 300 calories,
  • Cottage cheese whole fat in fat with chives: 80 calories.


  • Muesli meal bar: 200 calories.

Total calories per day = 1,247 calories

Also read our explanations about the calories that are “invisible” in your food, as well as our details about the potential benefits and side effects of calorie restriction.

4 for

> Food idea 1,200 calories daily: 3rd day

Breakfast: ketosis vs ketoacidosis: what differences (bis)?

  • 2 grilled bacon slices: 200 calories,
  • Canned tomatoes (100 grams): 16 calories,
  • 2 slices of wholemeal bread (or toast) with a little butter and jam: 220 calories,
  • Pieces of fruit or 1 glass of natural fruit juice without added sugar: 60 calories.


  • Mushroom cream (soup): 96 calories,
  • A slice of bread with butter: 108 calories.


  • A packet of fat-free chips: 110 calories,
  • Fruit: 80 calories.

Total calories per day = 1,240 calories

Also, check out our seven suggestions on how to burn more calories without nutritional value, as well as our tips for reducing your calorie intake and reducing your size.

> Dishes over a total of 1,200 kcal / day: Day 4


  • 1 small cup of cles milk crales: 200 calories,
  • 1 glass of natural fruit juice without added sugar: 60 calories.


  • Frozen meal (300 grams): 320 calories,
  • Fresh vegetables: 150 calories.


  • 1 yogurt without fat: 60 calories,
  • Fruit: 50 calories.

Total calories per day = 1,200 calories

> One thousand two hundred calories daily meal sample: Day 5


  • 1 bowl of crm milk muesli: 350 calories,
  • Natural fruit juice without added sugar: 60 calories.


  • 150 grams of pizza: 300 calories,
  • 1 large portion of mixed salad: 80 calories.
  • 1 apple: 50 calories.

Total calories per day = 1,210 calories

At the same time, read the list of high-calorie foods that are eaten in moderation to avoid weight gain.

> Example menu of a total of 1200 calories (without non-nutritious sweetener): Day 6


  • 90 grams of oats,
  • Half a glass of sour cream 0%,
  • A tablespoon of honey,
  • 75 grams of blackberries,
  • A glass of coffee or tea as a drink.


  • Two slices of wholemeal bread,
  • A turkey breast,
  • A few slices of tomato,
  • Lettuce and a tablespoon of mustard,
  • 60 g carrots, sliced,
  • Water.


  • An apple with 12 almonds,
  • Enough glasses of water,
  • A glass of creamy milk 0%,
  • 130 grams of plain yogurt with a tablespoon of honey,
  • 200 g strawberries.

Total calories per day: 1,215 kcal (18% lipids, 23% proteins, 59% carbohydrates).

> Lunch ideas 1200 kcal in total and for everything: Day 7


  • 50 grams of wholemeal,
  • A package of sucralose,
  • Half a glass of sour cream 0%,
  • 1 glass of orange juice (100% pure juice) without added sugar.


  • Salad made with a mixture of 170 gr. Roman lettuce, reactive, carrot and trike (a kind of radish),
  • 50 grams of tuna alkaline (of course, in water), 75 grams of cherry tomatoes with two tablespoons of balsamic vinegar as a vinaigrette,
  • Soda as a drink.


  • 85 grams of pork chop,
  • A baked sweet potato,
  • 170 grams of steamed asparagus,
  • A tablespoon of olive oil,
  • A small glass of white wine.


  • A pie with two tablespoons of hummus,
  • A pear,
  • Yogurt with low-fat, sugar-free fruit
  • 75 grams of blackberries,
  • 100 grams of carrots with 30 grams of fat-free vegetables,
  • Several glasses of water with slices of lemon.

Total number of calories 24 hours: 1,218 calories (15% lipids, 23% proteins, 57% carbohydrates).

Here is a recipe for baked sweet potato potatoes (for dinner just above):

Knowing the portion size is essential to the success of a diet. Therefore, you will need a good set of measuring spoons and cups, as well as a kitchen scale until you get used to appreciating your portions.

Note: You should consult your doctor before starting a low calorie diet.

What do you think about these 7 examples of 1200 calories per day menu? Do you have other 1,200 kcal menus per day? If you liked this article, recommend it on Facebook, tweet, give it a +1 vote on Google Plus.

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1,200 calories a day: 7 menu examples
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