1200 calorie meal plan |1200 calorie menu sample

1200 calorie diet menu

What1200 calorie meal plan mean by good carbs is that most of the carbohydrates are not coming from sugar or highly refined and processed foods.

The nonfat vanilla yogurt and Jell-O vanilla pudding snack are the two main sources of added sugar. You could choose plain yogurt and reduce the sugar by about a half.

Or you might choose a sugar-free pudding. 1200 calorie diet menu I don’t like to use or buy products with artificial sweeteners.

There are numerous studies that seem to support the safety of many sweeteners, however, there are still too many unanswered questions and concerns in my opinion.

Despite the inclusion of the yogurt and pudding, this menu comes up short for calcium. If you give this menu a try consider taking a basic vitamin and mineral supplement (that includes calcium) or a calcium supplement to round out the nutrition for the day 1200 calorie diet menu .

1200 calorie menu sample

Breakfast

2 Clementines

Scrambled Eggs (4 Tbsp. egg substitute)

1/2 Tbsp. Light Butter (Land O’Lakes with canola oil)

Water, unsweetened tea or coffee

Morning Snack

1 Nonfat Vanilla Yogurt

Lunch

1 Honey Wheat Pita (Kronos Pita Bakery - 180 calories)

3/4-cup chunk light tuna

1 Tbsp. light mayonnaise

1/2 cup Blueberries

Water, unsweetened tea or coffee

Afternoon Snack

1 pear

Supper

3 oz. Lean Ham

1/2 cup of Bush Vegetarian Baked Beans (1 serving is a little more than 1/2 cup - 130 calories)

1 cup spinach

1/2 cup tomato chunks

Water, unsweetened tea or coffee

Dessert

1 Vanilla Pudding Snack Cup (Jell-O 110 calories)

(Always remember to drink plenty of water throughout the day.)

Total Calories = 1214

Total Fiber = 22.1 grams

Fat = 15%

Carbs = 61%

Protein = 24%

Calcium = 733 mg (Women between 19 and 50 years need approximately 1,000 mg a day - the calcium in a basic vitamin and mineral supplement might be sufficient to get your total closer to the recommended level.)
(Women 51+ need 1,200 mg a day - a calcium supplement would be the best choice for meeting your calcium needs with this menu.)

Iron = 8.6 mg (Women 51+ need 8 mg)
(Women 19 to 50 years need 18 mg of iron - a basic vitamin and mineral supplement would be plenty to boost iron intake.)

For breakfast I suggest having 2 clementines instead of orange juice. Or you might elect to have an orange. Yes, it will require more time to eat. But the benefit of this choice is that you gain about 4 grams of fiber over getting little to none with the juice.

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