Weight Loss
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I have been logging these to make a mini database for myself, however thought I'd share with everyone in case it might help you out. Everyone is always in search of good plans - hope you enjoy mine.

Here is last weeks 1200 cal/day eating for me. (Some are slightly under 1,200 - I would grab a handful of nuts, raisins, granola or the like before bed or in the evening if I needed it :)

If anyone does the same thing and has some ideas - attach them!

Day One


  • 1/2 cup plain yogourt (fat free) with 8 small/medium strawberries, 1/2 medium banana and 1/4 cup fiber one cereal made into a parfait.
  • (Total: 200 cals)


  • Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on 2 slices of multigrain Dempster's Bodywise or Weight Watchers 50 calorie bread.
  • 1 cup carrot sticks
  • 1 nectarine
  • (Total: 350 calories)


  • Portobello Mushroom Burger, marinated in 1 tbsp Aged balsamic vinagrette - broiled and served on a Whole grain (diet) bun, with lettuce, tomato, onions, 1 tbsp fat free miracle whip, 1/2 tbsp dijon)
  • 8 spears of grilled asparagus
  • 1 large ear of corn on the cob
  • (Total: 350 calories) 

Snacks throughout the day / evening

  1. 1 piece Weight Watchers bread, toasted with 1 tbsp fat free cream cheese (70 cals)
  2. 2 cups watermelon (80 cals)
  3. 1/2 cup Kashi Go Lean (100 cals)

All Day total: 1150.


Day Two


  • 2 egg whites made into an omlette with 1/2 cup chopped spinach, tomato, mushroom pieces)
  • 8 small/medium strawberries with 1/2 cup plain fat free yogourt.
  • (Total: 150 cals)



  • Spinach salad with 1/2 cup broccoli and carrot, grated, 10 cherry tomatos, 1/2 cup corn, 1/2 cup black beans, and 1/3 cup shredded reduced fat mozzarella cheese. 2 tbsp balsamic vinagrette.
  • (Total: 420 calories)


  • 4 oz lean pork, BBQ'd plain
  • 1 small baked (BBQ) potato with 1 tbsp salsa and 1 tbsp fat free sour cream.
  • 8 stalks grilled asparagus
  • (Total: 400 calories) 

Snacks throughout the day / evening

  1. 1 cup special K cereal (100 calories)
  2. 1 nectarine or peach

All Day total: 1140.

Day Three


  • 1 whole egg and two egg whites cooked with 1/8 cup skim milk
  • 1 cup strawberries, halved
  • 1 piece calorie-reduced weight watchers toast,
  • (Total: 300 cals)


  • Pizza Bagels! 1 whole wheat weight watchers bagel, toasted then topped with 1/4 cup pizza sauce, spinach, tomato, red onion, pepper, and 1/3 cup reduced fat cheese. Bake in toaster oven until cheese is melted.
  • 1 nectarine
  • (Total: 400 calories)


  • Spinach blueberry salad, 1/3 cup reduced fat feta cheese, 1/2 cup blueberries and a fat free balsamic vinagrette.
  • 2 pieces of toasted whole wheat baguette with home made garlic spread (becel spray and crushed garlic) and 1/3 cup shredded mozzarella reduced-fat cheese.
  • 1 skewer of shrimp on the BBQ (6 shrimp) to top the salad.
  • (Total: 500 calories) 

Snacks throughout the day / evening

  • None :(

All Day total: 1200.

Day Four


  • 1/2 cup fiber one cereal with 1/2 cup skim milk
  • 3 boiled eggs - only eat the whites
  • 1/2 cup strawberries
  • 1 piece calorie-reduced weight watchers toast.
  • (Total: 275 cals)


  • Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on a whole grain (burger first by President's Choice) bun.
  • 2 cups watermelon and 1/2 cup blueberries
  • (Total: 400 calories)


  • 8 shrimp, skewered and broiled (marinated - see below)
  • Veggie skewers with 6 tomatos, 6 mushrooms, 1 cup eggplant, 1 cup zuchhini marinated (shake in a ziplock bag) in 1/2 tbsp olive oil, 1 tbsp balsamic vinegar, 2 tbsp lemon juice, fresh cilantro, basil, parsley.
  • 1/2 cup wild rice
  • (Total: 375 calories) 

Snacks throughout the day / evening

  • All Bran Bar (130 calories)

All Day total: 1180.

Day Five


  • 1 whole egg and 2 egg whites made into an omlette with 1/8 cup skim milk, spinach, tomato and 1/4 cup reduced fat cheese sprinkled on top.
  • 6 oz Orange Juice
  • (Total: 330 cals)


  • 1/2 whole wheat pita stuffed Chicken Salad (1/2 small can of low-sodium light canned chicken (President's Choice Blue Menu Chunk Chicken) with 1/2 cup celery chopped and 1 tbsp fat free mayo.)
  • 1 nectarine
  • (Total: 325 calories)


  • 1 cup chicken breast, diced and skewered, broiled on BBQ
  • 1 large ear corn
  • Salad with lettuce, tomato, carrot, peppers and 1 tbsp balsamic vinagrette.
  • (Total: 400 calories) 

Snacks throughout the day / evening

  • All Bran Bar (130 calories)

All Day total: 1185.

21 Replies (last)

No one else has any?? I find that hard to believe! :)

Well.. my eating plan is more around 1450 a day.  My days are pretty much the same, I will switch up some of my snacks and my dinners but beakfast is always the same.  But here's what my plan usually looks like:

breakfast- 350 cal

Coffee w/creamer. 1/2 cup of oatmeal with 1 tbsp of either honey or jam.  3 egg omlete (1 yolk and 2 egg whites) with veggies (spinach, broccoli, tomatos, or mushrooms) with salsa.


1 1/2 cup of Total with a 1/2 cup of 1% milk and a piece of fruit.

snack- 100 cal

60 cal yogurt with berries.


granola bar


fresh fruit

lunch- 300 cal

The bread for these sandwiches is never more than 90 calories a piece.

Turkey sandwich with brown mustard or sometimes I put a wedge of laughing cow cheese on it.  Baby carrots.


Penut Butter and Apple Butter sandwich, 1 tbsp of each.

snack- 100 cal

medium banana.


A wedge of laughing cow cheese and a few crackers.


1/2 cup cottage cheese

dinner- 400 cal

Chicken breast with 1/2 cup rice and some fresh veggies.


Lean cuisine pizza with minestrone soup.


90 cal wrap with chicken and assorted veggies.


90 cal wrap 1/2 cup rice taco beef and veggies.


Johnsenville Turkey brats with cheese and bun of course (these are so good and only 120 calories each, too bad the bun is 100 calories as well)

I have alot of different dinners, as long as its 400-500 cal.

snack- 100-200 cal

1/2 cup Edy's double churned ice cream with cone.


20 iced animal cookies.


Bing Cherries


strawberries and whip cream.

This all equals 1300- 1450 calories.  Works for me.

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I like your plan foreverme24 especially the way you work in some sweet snacks with low cals.

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Mine is closer to 1450-1500 because I work out almost daily and can't function on less than that.


Lighter version (250 total) -
Instant apple cinnamon oatmeal made with water (130)
Apple Jacks (120)
Green Tea

Heavier version (350) -
2 boiled eggs (140)
3 pieces of ham (60)
1 tomato (30)
2 nectarines (120)
Green tea


Baked edamame, lightly salted (.25 cup for 130 calories)

Milk Chocolate with raisins and almonds (250)


Lighter (420) -
Spring mix (40)
Light ranch (120)
Tomato (30)
Cucumber (20)
Black olives (30)
Cherries (180, 2 cups)

Heavier (550) -
low-cal bread, 90 calories/2 pieces, Sara Lee brand
mayo (100) or half small avocado
turkey (100, 2 bid pieces)
havarti cheese (80)
Cherries (180, 2 cups)


Lighter (300) -
1 cup kefir, or cultured buttermilk (110)
1 apple (60 calories)
5 big dates (130)

Heavier (400) -
Smoked salmon (150)
Crackers (120)
Laughing cow (4 wedges, light, 35x4=140)

I do a mix and match, but also my menu keeps changing as I get bored with eating the same thing every day. Hope this is helpful for someone.

Original Post by meekalo:

I like your plan foreverme24 especially the way you work in some sweet snacks with low cals.

 Thanks!!  It works really well for me.  I eat every three hours, starting at 8am and ending at 8pm.  I work 9-7 everyday so it fits with my schedule. It helps to speed up my metabolism and I get to eat something every three hours. 

I'm not gonna lie, I'm impressed with all of these. Smile I get tired of turkey for breakfast and lunch every day, haha. Guess who's going grocery shopping?

The list is very very helpful.Smile Thak you much! It's really good to see how other members plan their meals for 1200 Cals per day. I don't have a good meal plan yet. I am trying to EAT healthy food and only TASTE yummy but not really healthy food like regular ice cream, cookie, brownie, so I would not feel restricted.

Good luck to everyone!


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I've got a 1200 calorie meal plan - but it's very UK focused.  I know I eat too many pre-prepared foods, but my problem (or one of my problems) is portion control, so this helps me limit what I actually eat.  I ate this yesterday, and was pretty satistfied (it comes to 1223 - an extra 23 calories!):


green tea (0)
170 gram Marks & Spencers Fat-Free vanilla yogurt  (75)


medium poppy seed bagel  (300)
33 grams light cream cheese (51)


Itsu Crab & avacado sushi  (238)
1/3 Itsu veggie sushi (71)


1/2 can Kidney beans  (105)
1/3 bag lettuce and carrots (16)
50 grams fat free greek yogurt  (26)
41 grams enchilada sauce  (22)

1 weight watchers macaroni and cheese meal (320)


Thanks for sharing!  It's always great to get new ideas.  Keep up the great work Wink

Hello, My eating plan is basically eating the things that I like in the morning b4 10AM.  or just eating one big meal on the weekend.  It really has worked 4 me, hope it works 4 someone else.

500-800 cal

Breakfast: choice1-Breakfast sandwich, any choice meat, even bacon or sausage, with an egg, cheese, 2 slices of bread, any kind.  protein shake(8oz milk, 3 TBS protein), a sweet (donut, cookies, cake, muffin, chocolate, etc.), coffee.

Choice2-3 egg whites, chicken breast, 2 instant oatmeals (any flavor) or cereal W/ milk, yogurt, 8oz milk, coffee, breakfast sweet

Choice3-last nights dinner (whatever), 16oz vanilla soy milk, make sure you have 2 carbs, but not more, breakfast sweet.

Eat lunch b4 2PM

200-250 cal

Lunch: choice1-Salad, with Chicken breast, tuna, or lunch meat, cranberries, raisins, or grapes, top with 2 TBS Apple cider vinegar and olive oil, or lemon juice, or use light dressing.

Choice2- tuna or chicken salad kit (comes with ritz crackers)

120-250 cal

Dinner-choice1-Cantalope or Watermelon, and an orange or grapefruit.

choice2-chicken breast, Watermelon, and an orange

choice3-protein shake or smoothie(1 cup fruit, 1/2 cup yogurt, 1/2 vanillia soy milk.

Max 1300 cal.




I try to stick to 1200 calories a day too... My favorites are listed below! :)

 Breakfast (200 cal):

  • 1 Nutri-Grain Low Fat Whole Wheat Waffle (70 cal)
  • ¼ cup plain non-fat yogurt (50 cal)
  • ¼ cup blueberries (20 cal)
  • 2 strawberries (10 cal)
  • 1 tbsp sliced almonds (50 cal)
  • 1 packet spelenda (b/c non fat yogurt is kinda bitter) (0 cal)

 Lunch (340 cal):

Mexican pizza (305 cal)-

  • 1 whole wheat tortilla (100 cal)
  • ¼ cup salsa (20 cal)
  • 2 oz. skinless chicken breast (100 cal)
  • ½ cup red pepper (50 cal)
  • 1 cup spinach (10 cal)
  • 2 tbsp low fat cheddar cheese (25 cal)

       &nb sp;        ***cook all veggies on stove, place on top of tortilla w/ salsa, chesses and chicken, cook in oven at 400 for few minutes until cheese melts ***

  • 10 Baby Carrot Sticks (35 cal)

 Snack (170):

  • 1 orange (85 cal)
  • 10 whole wheat pretzels (85 cal)

 Dinner (505):

  • 8oz glass skim milk (80 cal)
  • ½ cup (dry) whole wheat penne pasta (150 cal)
  • ½ cup low sodium tomato sauce (120 cal)
  • 3 oz lean ground turkey (115 cal)
  • 1 clove garlic (5 cal)

       &nb sp;        ***mix the turkey and garlic in the tomato sauce***

  • 1 cup steamed broccoli (30 cal)
  • 2 tbsp lemon juice (5 cal)


Total = 1215 cals

I love these. I especially like that mexican pizza idea. I MUST try that! Heh.

Thanks for posting these & keep them coming.  My goal is 1200 calories and I find it difficult to keep it there or under most days.  I appreciate it and will take all the help I can get!

Here's mine.

Breakfast: Scrambled eggs( 1 egg [66 calories] 3 egg whites [45 calories] 15g reduced sugar ketchup [14 cals] 1 chopped slice of sausage ham [58])

Lunch: chicken salad sandwich (2 slices of bread [194], 80g Chicken breast [100], handful of salad [15] , squirt of mayo [45 ] squirt of ketchup [14]0

Dinner: Cup of ratatouille 50 calories pork chop 148 calories

Today's snack (I don't usually snack) 1 mr kipling french fancie 105 calories

80 grams of sponge cake 290 calories

1144 calories

I used to eat over 3000 calories a day resulting in my 250lbs body. Roughly 3 weeks ago I reduced this to what I thought was a 1200 meal plans (it's actually was around 900 minus the snacks) by cutting down on protions and carbs. It actually is now dawning on me that what I was going through those first couple of weeks was starvation lol but it passed and now I find it increasingly difficult (because of fear of gaining weight) to eat more and my weight loss has slowed down also.

Sorry for going off topic but I thought i'd add my meal plan as it keeps me really satisfied :)

I'm new to this Website, but I'm really grateful for the member interaction.  Found this thread by accident and found it really useful.

Does anyone have additional 1200 or so count menus with 'winter' foods they want to share? These are mostly from summer and, for instance, it's difficult to find a tasty watermelon.  Plus, I tend to eat heavier foods in the winter (meatloaf, stews, soups, etc.)

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Thank you so much for taking the time to put this all down.  It's exactly what I've needed to help me stay on track.  Good luck..Susan

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How about this one?

Total Day Calories: 861 cal

Calorie-room for Snacks: 339 cal

Breakfast: Oatmeal

1/2 cup Oatmeal (Dry)

1/2 cup 2% Fat Milk

1/2 cup Water

1/4 tsp Salt

1 tsp Brown Sugar (unpacked)

Servings: 2

Calories per serving: 217 cal

Fat per serving: 5 g

Carbs per serving: 34 g

Proteins per serving: 10 g

Weight Watchers Points: 5

PointsPlus: 6

Lunch: Mozzarella and Beans Sandwich

1 ct Baguette (Mini, 9 inch)

2 oz Mozzarella Cheese (Part Skim Milk)

1 tbsp Basil (Fresh, chop when cooking)

1 tbsp Arugula (Fresh, chop when cooking)

1/2 cup Beans, Pink, Canned

1/4 tsp Black Pepper, ground

1/2 tsp Olive Oil

1 tbsp Balsamic Vinegar

1/4 tsp Salt

1/2 ct Bell Pepper (Reg, Yellow, etc.)

Servings: 2

Calories per serving: 381 cal

Fat per serving: 10 g

Carbs per serving: 54 g

Proteins per serving: 17 g

Weight Watchers Points: 8

PointsPlus: 10


Preheat large frying pan on the medium-high heat and spread with olive oil.
In a mixing bowl combine chopped seeded pepper, drained and rinsed beans, black pepper, salt, and balsamic vinegar. Toss and set aside for 2 minutes. Put mixture on the frying pan and cook for 8 minutes stirring occasionally.
Slice the baguette in half (do not cut through the crust on one of the sides so that sandwich stays in one piece), place mozzarella inside the baguette, stuff with beans and pepper mixture, add chopped arugula leafs and basil. Close sandwich and cut in half vertically.
Note: The baguette can be replaced with 2 oz of any white loaf or two slices of white bread.

Dinner: Italian Meatball Soup

1 tsp Oregano (Fresh, chop when cooking)

1 tbsp Basil (Fresh, chop when cooking)

1 2/3 cup Sweet Peas (Canned)

1/2 lb Frozen Meatballs

2 cup Beef Broth or Bouillon (Canned)

1 ct Garlic clove

1 ct Tomatoes Crushed (14-15 oz can)

Servings: 4

Calories per serving: 263 cal

Fat per serving: 14 g

Carbs per serving: 22 g

Proteins per serving: 16 g

Weight Watchers Points: 6

PointsPlus: 7


Put all ingredients in a large saucepan and bring to boil. Reduce heat and boil for 10 more minutes.

These are all great ideas! I need to add more variety into my eating plan... I have gotten lazy and tend to eat the same things every day because I know exactly how many calories I am consuming, as well as the nutritional value. Thank you for taking the time to post your meal plans and recipes.
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You are welcome. If you end up using one of mine, please tell how they turn out for you!

Its very helpful recipe guide

21 Replies (last)