1200 calorie meal plan

Today one of the most popular diet meal plans is a calorie controlled diet.
You will find a sample 1200 calorie meal plan below.
The meal plan gives an example of one day’s food. You do not have to eat the same dishes every day: replace products using the food exchange system. To understand how it works, check the link at the bottom of this page.
To make the meal plan work, create a menu for the whole week and buy all the products in advance.

Traditional Meal Plan: 1200 Calories

MealMeal PlanSample Menu for One Day
Morning2 Starch1 small whole-wheat bagel (or 1/2 large)
Free Food2 teaspoons sugar-free jam
1 Milk1 cup low-fat (1%) milk
1 Fruit1 small orange
Free Foodcoffee or tea
Noon1 Starch1 slice whole-wheat bread
2 Fat2 teaspoons tub margarine
Free Food1 cup mixed salad greens
1/2 Nonstarchy Vegetable1/2 cup cut-up raw vegetables
2 Meat2 ounces sliced turkey breast
Free Food2 Tbsp fat-free salad dressing
Free Foodiced tea, unsweetened
Afternoon1 Milk2/3 cup low-fat plain yogurt
1 Fruit1/2 large banana
Free Foodsugar substitute and vanilla extract, if desired
Evening3 Meat3 ounces broiled fish
2 Starch2/3 cup cooked brown rice
2 Nonstarchy Vegetable1 cup cooked summer squash
Free Food1 cup mixed salad greens
1/2 Nonstarchy Vegetable1/2 cup cut-up raw vegetables
1 Fat1 teaspoon olive oil
Free Foodbalsamic vinegar to taste
Late Night1 Fruit1/2 cup canned (in juice) peaches
1/2 Milk1/2 cup low-fat (1%) milk
Free Foodnon-sugary, non-caloric beverage

Each meal plan gives an example of one day’s food

intake using the FOOD EXCHANGE SYSTEM.