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1200 Calorie Diet Plan With Food List: What all to eat? Find Out!

Doctors explain how eating 500 calories less every day can lead to a significant weight loss over a period of time. 1200-calorie diet is the best to do so as your body won’t enter the starvation mode and it gets only a limited amount of calories too.

Our only mantra is to accommodate these calories in each and every meal or snack you consume. You must never lose count of your calories.

Here are two options for breakfast, lunch, snack and munchies, and dinner for your 1200-calorie diet. You can plan your meals in advance so each and every food is consumed in gaps so your body can absorb the nutrients and burn the excess fat.

1. Berries with Overnight Oats

Who really has the energy to prepare breakfast in the morning? This is one of the best breakfast ideas that gives you just 200 calories.

All you have to do is soak your oats overnight and prepare them in almond milk. You may garnish the soaked oats with some raisins, almonds or any other nuts.

Also, oats and berries is a very healthy combination. So you can add raspberries, blueberries, strawberries or blackberries too!

The preparation takes just 5 minutes! This breakfast is so healthy, it will keep you full the entire morning.

2. Grilled Cuban Sandwich

All the ham lovers, pay attention! This delicious sandwich takes only about 10 minutes to be ready and it surely spices up your taste buds.

This sandwich is exceptionally good as it provides you with the daily dosage of required magnesium and calcium.

You need some butter (unsalted), mushrooms, whole wheat bread, roasted ham slice, pickles or jams (optional). You can also add Swiss cheese slices to make it extra yummy.

Nutritionists advice eating this sandwich even when you’re not on a diet. That’s because it is highly nutritional. Simply sauté the vegetables, grease the griller and grill the bread with ham and grate some cheese too. This provides you with carbohydrate, fats, fibre, sodium, sugar and magnesium.

3. Baked Tofu and Sushi

No rice with sushi anymore. Try out this brand new recipe that saves you from extra rice calories. Tofu is the best as it has protein, fibre, carbohydrates and so much more. Just make sure you use organic Tofu only.

You can make the sushi veg with the vegetables or continue to use some fresh fish. Since there is a lot of vegetable chopping and tofu grilling involved, it takes about one hour to be prepared.

The dish serves 400 calories approximately, which is very ideal for your diet.

If you do not like tofu, you can opt for cottage cheese or brown rice too. Don’t overcook anything.

4. Cottage Cheese, Cashew & Coconut Curry

We love dairy, let’s admit the fact. Cottage cheese is one of the best dairy products ever! It is super rich with proteins and minerals. When mixed with cashew nut and coconut, it is well-absorbed in the diet.

Also, curries can be eaten with rice as well as tortillas and we give you the advantage to choose this time.

You can adjust the spicy flavour as per your taste. You need virgin coconut oil, grated ginger, garlic, potatoes, cauliflower, pepper, cinnamon, salt, coconut milk, cubed cottage cheese, some cilantro for garnishing and cashews to serve with.

This purely vegetarian recipe is a great source of protein, magnesium and carbohydrates that many vegetarians don’t get.

With just 400 calories including rice or tortillas, you can add a variety of vegetables too. This is a safe option for kids too.

5. Stuffed Figs/Dates

Late afternoon or evening is the perfect time for snacking on some healthy delicacies. You may use fruity juicy figs or long black dates in this recipe.

You need some goat cheese, dry fruits, honey, olive oil and vinegar to drizzle. When you use dry fruits with dates or figs, it becomes an extremely healthy source of energy.

It’s a great pre or post-workout snack as it is power-packed with protein and fibre. The sweet and nutty flavour seems like chocolate to some kids and they absolutely love it!

You can make this your daily ritual too! I suggest you eat at least 2-3 stuffings a day. It’s just 200 calories!

6. Vegetable Soup

When you’re very hungry after your workout and your body is feeling weak, vegetables are the best way to revive your energy. Also, a vegetable soup bowl can revive you from fatigue.

You can add any vegetables you like. It should be a combination of at least four to five vegetables. You may use grilled vegetables as a side salad plate too. Some people prefer using greens and herbs for a more nutritious evening snack.

This recipe can be made under 200 calories and it can be consumed by anyone of any age.

7. Spinach & Artichoke Dip Pasta

If you’re worried about your health while losing weight, you must focus on some healthy yet light options for dinner.

To prepare a creamy pasta full of greens, you need spinach, farm cheese, parmesan cheese, garlic powder, ground pepper, artichoke hearts and some cilantro for garnishing.

The green spinach will enhance your heart health and circulate blood faster.

The creamy cheesy texture makes it really yummy and you wouldn’t ever complain of the greens taste too. You get a lot of iron, calcium, magnesium, folate, vitamins, potassium and sodium from this 400-calorie meal.

8. Air-Fryer Chicken Nuggets

Fried food is not good for your health and may cause weight gain, whereas, air fried food is healthy and fat-free too! You can enjoy the same fried taste but there’ll be no fat gaining, isn’t that excellent? Kudos to technology!

To prepare chicken nuggets, you need skinless and boneless chicken breast, buttermilk, garlic powder, ground pepper, cornstarch, cornflakes and salt to taste. You may coat the basket of the air fryer with a little vegetable oil and see the magic.

This dinner serves a great amount of lean protein, calcium, magnesium and vitamins. You can serve it with some ketchup or chutney of your choice. The meal is made under 400 calories and is extremely safe even if you’re trying to lose weight.


Many doctors suggest the 1200-calorie diet to obtain a leaner muscle mass and lose excess pounds. While some people completely quit milk and other dairy products, meat and beef, sauces and bread, doctors suggest eating them in limited quantities wisely.

You can definitely not and should not stop consuming your favourite foods unless they’re very unhealthy and unhygienic.

You can instead try adding healthy vegetables, sauces and flavours to your meals as suggested above. Try these recipes and thank us later. Remember, consistency is the key.

You should ensure the calorie count is not mismanaged and always plan your meals in advance. Happy 1200-calorie dieting to you!



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