1200 Calorie Diet Chart To Lose Weight Simply And Effectively

Losing weight is not an easy task. One has to be extremely disciplined about their diet and exercise to get the effective results. But the modern busy lives and hectic schedules leave very little time for us to devote to weight loss programs. In fact, most of us look for quick results – instant food, instant entertainment, and instant weight loss! But the fact is that weight loss is a gradual process and the amount of time it takes depends on the body structure. Some people can lose weight easily, while others struggle to lose even a kg.

Diet Chart To Lose Weight

Image: Shutterstock


With few changes in your dietary pattern, you can definitely lose weight, in as little as seven days! Sounds unbelievable? Better believe it.Well, you cannot expect drastic weight loss but you can definitely lose up to 10 pounds by restricting your caloric intake. Different dietary plans have been modelled on 5 different daily calorie levels like 1200, 1400, 1600, 1800 and 2000 calories. You can select any of the five models that suit your weight loss requirement. These models encourage healthy eating patterns which can help to maintain a healthy weight, lifelong. Given below is a sample chart of 1200 calorie diet plan for weight loss in 7 days.

1200 Calorie Diet to Lose Weight –  The Diet Plan

DaysBreakfastMorning SnackLunch Evening SnackDinner
Day 11cup skim milk, 1 medium orange, 1 cup cereal1 cup cantaloupeBeef and noodle broth, 1 small whole wheat bread, 1 cup skim milk2 tablespoons hummus and 3 ounces celery sticks½ cup brown rice, ½ small banana, green and yellow beans with mushrooms
Day 21 cup skim milk, 1 cup bran flakes cereal, ½ small bananaPear slices with 1 tablespoon cinnamon, 1 fruit and nut granola bar2 cups shredded romaine lettuce or ½ cup steamed spinach, ½ cup chopped chicken breast, 1 cup vegetable soup, ¼ cup partly skim ricotta cheese10 pieces dried apricots, 1 oz cashews or ½ cup low fat vanilla yoghurt4 ounces boneless chicken breast with barbeque sauce, 1 cup steamed Brussels sprouts or ½ cup baked beans, 1 medium peach
Day 31 whole wheat muffin, oatmeal prepared by cooking ½ cup oats with ¾ cup fat free milk , 1 chopped apple and 1 teaspoon honey with a pinch of cinnamon1 small appleChicken salad comprising of 4 ounces of shredded skinless roast chicken breast, ¼ cup sliced red grapes, 1 tablespoon slivered almonds with 1 tablespoon fat free blue cheese salad dressing or mayonnaise, 1 banana or ½ cup pineapple slices6 ounces of fat free vanilla yogurt with a low calorie sweetenerSauteed spinach, 4 ounces steamed shrimp, 1 baked potato with 3 tablespoons salsa and 1 tablespoon fat free sour cream, ½ cup cooked quinoa
Day 4½ toasted English muffin with ½ small apple and 1 ounce low fat cheese2 tablespoons granola cereals and 6 ounces of low fat yoghurt1 cup tomato soup, 1 cup raw veggies, 1 whole wheat pita sandwich comprising of roasted lean beef, horseradish, mustard, tomato slices and lettuce1 cup of blackberries, 1 cup skim milk¾ cups of cooked brown rice, chicken breasts, ½ cup mango, roasted squash with thyme
Day 51 cup skim milk, ½ cup berries, 1 tablespoon slivered almonds, 1 scrambled egg, 1 slice low calorie oatmeal bran bread6 ounces of non-fat lemon or vanilla yoghurt with low calorie sweetener1 cup skim milk, 1 cup tossed salad mix with 1 tablespoon fat free salad dressing, chicken and white bean soup, cucumber spears½ cup unsweetened applesauce½ cup cooked quinoa, 1 cup baked acorn squash with a pinch of cinnamon, 2 to 3 cups salad greens with 2 tablespoons fat free dressing, 1 cup strawberries
Day 61 cup skim milk, 1 whole wheat muffin, 1 toasted frozen waffle with 1 teaspoon peanut butter topped with sliced banana1 medium orange1 cup skim milk, 1 mini whole wheat pita, 2 ounces water packed light tuna with 1 tablespoon mayonnaise, mustard, cucumber and onion slices, 10 baby carrots, 1 tablespoon sugar free jam6 ounces non-fat yoghurt sweetened with low calorie sweetenerRoasted cod, tomatoes and onions, green salad with asparagus and peas, 3 cups steamed spinach, 2/3 cup cooked brown rice, 1 cup cantaloupe melon or watermelon
Day 71 cup skim milk, 1 poached egg, ½ toasted whole wheat muffin with an ounce of low fat cheese, tomato slice, ½ cup steamed spinach, 1 grapefruit or plum1 small apple1 veg burger, black bean salad comprising of ½ cup canned black beans tossed with ½ cup mandarin orange sections, chopped red bell peppers, red onion and scallions in 1 teaspoon vinegar, 1 whole wheat roll, 1 apricot¼ cup salsa, 3 ounces carrot sticks3 ounces broiled or grilled steak, 1 cup tossed salad mix, ½ cup cooked brown rice, 1baked sweet potato with 1 teaspoon light margarine, ½ cup pineapplechunks or 1 medium peach

Similar diet charts can be prepared for 1400, 1600, 1800, and 2000 calorie consumption. It is extremely important to count the calories that you are consuming to conform to these diet charts and get effective results in weight loss. If you want to lose weight quickly through diet, you should keep in mind the following points while preparing a diet chart

1. Minimize the Intake of Starches, Sugars and Animal Fats:

To realize the goal of quick weight loss, avoid the intake of foods with bad starches and sugars as well as animal fats. These foods include potato chips, candies, fried foods, white breads, pastries, cakes, soft drinks and other processed foods.

2. Increase the Consumption of Vegetables, Fibres and Lean Protein:

Vegetables and foods rich in fibre and lean proteins are less likely to be converted into fat. Besides, they are packed with healthy vitamins, minerals and antioxidants. Given below are some foods which can greatly supplement your weight loss efforts and hence should be a part of your diet.

  • Leafy green vegetables like spinach, kale, broccoli and mustard greens
  • Whole grains like brown rice and whole wheat bread
  • Lean proteins like egg whites, soy products, skinless chicken breast, fish and legumes
  • Fruits low in sugar like raspberries, guavas, blackberries and strawberries
  • Healthy fats like olive oil
  • Non-fat dairy products such as fat free yoghurt

3. Cut down the Consumption of Liquid Calories:

Liquid calories such as sodas, juices and soft drinks are a strict no, no if you want to shed pounds off your frame. Instead, drink at least 3 litres of water every day. Water is not only free of calories but also keeps you hydrated. Unsweetened green tea is also a great substitute for sugary drinks. Antioxidants present in green tea help protect your body from free radicals besides facilitating weight loss.

As I mentioned earlier, weight loss is a time consuming process. You need patience and will power to succeed in losing weight. This diet chart and tips can help kick-start the weight loss process for you, but to take it forward and to keep those pounds off your body, you need to make some drastic lifestyle changes. Remember – No pain, no gain!

Hope you will take up this 1200 calorie diet for weight loss! You can feel free to share with us on how these eating patterns worked for you to maintain a healthy weight!

Leave a Comment.