The Best 1200 Calorie Diabetic Meal Plan
A 1200 Calorie Meal Plan is central to many dieters trying to lose weight. Why 1200 Calories? Simple, this is the amount of calories many women (and some smaller men) can safely consume to lose weight. Thus, the 1200 calorie diet is one of the most popular methods of meal planning for women to lose weight.
Moreover, 1200 calories is approximately 500 calories below the normal caloric consumption rate for most women. By cutting back to 1200 calories, most women should be able to lose at least 1 pound per week.
How? Well, one pound of fat takes 3500 calories to burn off. Thus, by reducing your caloric intake by 500 calories a day (3500 a week), this allows you to lose at least 1 pound a week. This seems straight forward enough.
However, figuring out a healthy and nutritious 1200 calorie menu plan is easier said than done. By vastly reducing your caloric intake, each morsel of food becomes even more significant. Not only from the amount of calories that any given food has, but also the nutritional value of each food.
Choosing the right food is critical to sticking with the 1200 calorie diet.
Let's take a look at a sample 1200 calorie meal plan from the National Institute of Health. Then, at the end of the article, there are some options for putting together a sustainable meal plan.
|Breakfast||Energy (Kcal)||Fat (GM)||%Fat||Exchange for:|
|Whole-wheat bread, 1 med. slice||70||1.2||15||(1 Bread/Starch)|
|— Jelly, regular, 2 tsp||30||0||0||(½Fruit)|
|Cereal, shredded wheat, ½ C||104||1||4||(1 Bread/Starch)|
|— Milk, 1%, 1 C||102||3||23||(1 Milk)|
|Orange juice, ¾ C||78||0||0||(1½ Fruit)|
|Coffee, regular, 1 C||5||0||0||(Free)|
|Lunch||Energy (Kcal)||Fat (GM)||%Fat||Exchange for:|
|Roast beef sandwich|
|— Whole-wheat bread, 2 med. slices||139||2.4||15||(2 Bread/Starch)|
|— Lean roast beef, seasoned, 2 oz||60||1.5||23||(2 Lean Protein)|
|— Lettuce, 1 leaf||1||0||0|
|— Tomato, 3 med. slices||10||0||0||(1 Vegetable)|
|— Mayonnaise, low-calorie, 1 tsp||15||1.7||96||(1⁄3Fat)|
|Apple, 1 med.||80||0||0||(1 Fruit)|
|Water, 1 C||0||0||0||(Free)|
|Dinner||Energy (Kcal)||Fat (GM)||%Fat||Exchange for:|
|Salmon, 2 oz edible||103||5||40||(2 Lean Protein)|
|— Vegetable oil, 1½ tsp||60||7||100||(1½ Fat)|
|Baked potato, ¾ med.||100||0||0||(1 Bread/Starch)|
|— Margarine, 1 tsp||34||4||100||(1 Fat)|
|Green beans, seasoned with margarine, ½ C||52||2||4||(1 Vegetable) (½ Fat)|
|Carrots, seasoned||35||2||0||(1 Vegetable)|
|White dinner roll, 1 small||70||2||26||(1 Bread/Starch)|
|Iced tea, unsweetened, 1 C||0||0||0||(Free)|
|Water, 2 C||0||0||0||(Free)|
|Snack||Energy (Kcal)||Fat (GM)||%Fat||Exchange for:|
|Popcorn, 2½ C||69||0||0||(1 Bread/Starch)|
|Margarine, ¾ tsp||30||3||100||(¾ Fat)|
|Calories:||1,247||SFA, % kcals:||7|
|Total Carb, % kcals:||58||Cholesterol, mg:||96|
|Total Fat, % kcals:||26||Protein, % kcals:||19|
Note: Calories have been rounded.
1,200: 100% RDA met for all nutrients except: Vit E 80%,Vit B2 96%,Vit B6 94%, Calcium 68%, Iron 63%, Zinc 73%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz water.
Sustainable 1200 Calorie Meal Plan Options
On other pages of this site, you may have read about a resource that makes menu planning much easier.
For the last 20 years, Axxya Systems has been known for developing menu planning tools for registered dieticians. These are systems where dieticians design eating options for their own personal clients.
Recently, the company has taken this expertise and put together planning tools for the individual consumer, effectively saving the consumer a lot of money for the same information.
Axxya's 1200 calorie meal plan has 31 weekly meal plans (200 meals!). This is a lot of choices. We really like this tool, most notably for the following reasons:
- Developed by Recognized Nutrition Professionals.
- Meal Plans for Different Tastes (e.g., Asian, Indian, Italian, Spanish)
- Daily Nutritional Charts (so you know what you are eating).
- Food Substitutions Lists (so you don't have to eat what you don't want to).
- Simple (easy to follow menus that use common grocery store foods).
There are many other advantages, but you get the point. You can check out the entire 1200 calorie diet meal plan program here.
If you are interested in this meal planning option, you should be aware that there is also a more comprehensive option. The 1200 plan has 31 weekly plans for $29.99.
The comprehensive program is only slightly more expensive, yet if you have multiple people looking to diet (such as yourself and spouse) you end up saving money. Moreover, if you anticipate losing the weight and then want to have a meal plan for a higher calorie amount, then you should consider this option.
The all inclusive option has over 1250 meal plans for $79.99. While you won't probably need all of these plans (e.g., one plan is a 3,000 calorie plan), it is a less expensive option than buying some of these plans a la carte.