1200 Calorie Meal Plan

So you’ve decided to try a 1200 calorie diet? Great! Cutting down on your caloric intake can help you shed some weight by forcing your body to turn to fat reserves for extra energy. Before you decide to try out a reduced calorie meal plan, we recommend speaking to your doctor. We also recommend checking out the EatForHealth.gov.au website to get an estimate of your daily energy requirements. The amount of energy you require will depend on your gender, age, weight and physical activity level. For example, a 25 year old male weighing 70 kilograms who is very active (e.g. a trades person or athlete) requires 3,500 calories a day, while a 45 year old female weighing 80 kilograms and usually very sedentary during the day (i.e. an office worker) requires 1,800 calories day.

It’s also important to understand where your calories are coming from. The amount of fat, carbs and protein you consume will also have an impact on your metabolism and weight. If you’re ready to try a reduced calorie meal plan of 1,200 daily calories – then try out our plan outlined below!

Jump to: Day 1 Day 2 Day 3 Day 4 Day 5

Day 1

Breakfast
Bran Flakes & Banana

Bran Flakes (3/4 Cup) – 85 Calories
Banana (1 Medium) – 190 Calories
Fat Free Milk (1 Cup) – 75 Calories

Cal
Fat
Carbs
Protein
350
2g
86g
13g

Lunch
Turkey Breast Wrap

Whole Wheat Pita (1 Pita) – 80 Calories
Turkey Breast (90g) – 165 Calories
Roasted Pepper (1/2 Pepper) – 15 Calories
Light Mayonnaise (1 tsp) – 17 Calories
Mustard (1 tsp) – 15 Calories
Lettuce – 2 Calories
Snack: Kiwifruits (2 Medium) – 125 Calories

Cal
Fat
Carbs
Protein
434
15g
51g
42g

Dinner
Grilled Barramundi

Grilled Barramundi (200g) – 180 Calories
Tomatoes (120g) – 20 Calories
Parmesan Cheese (2 tbsp) – 40 Calories
Cous Cous (1 Cup) – 170 Calories
Steamed Broccoli (1 Cup) – 15 Calories

Cal
Fat
Carbs
Protein
425
6g
43g
52g