1200 Calorie Menu - Day 2

Welcome to Day 2 of our 1200 Calorie Menu. Remember to consult your doctor before starting this or any other weight loss program.

Day 2 of this sample 1200 calorie diet free plan for 7 days is provided to assist you with your weight loss and fitness goals. The 1200 calorie diet plans are the recommended minimum for quick safe weight loss for women. The 1200 calorie meal plans are based on the concept of controlling your calorie intake for weight loss.

To create your own 1200 calorie diet you will need to know the calorie content of foods and how to count calories. We have done the hard work for you though with this simple to follow plan.

The easy way to count calories is to use an electronic calorie counter, Newline Digital Nutrition Calculator.

There are no specific foods recommended on the 1200 calorie diet menus, but dieters experience a greater weight loss when the 1200 calorie diet menu is based on fresh and unprocessed foods including fruit, vegetables, lean proteins, whole grains, and legumes. Select low glycemic index foods from the low glycemic food list. You may substitute other foods of the same nutrient quality for the foods listed. For example: an apple can be substituted for an orange or 1 oz. chicken may be substituted for 1 oz. of beef, etc.

Diet and Exercise Recommendations for the
1200 Calorie Menu

You can include as many caffeine free and calorie free beverages as you want. Limit caffeine intake to 2 cups of coffee or tea per day. Drink at least 8 glasses of water every day.

Though exercise is important for your weight management and general well being, excessive exercise may not be beneficial on the 1200 calorie a day diet, as the calorie and nutritional intake level might be too low to support a high level of physical activity. Look at our fun exercise ideas and learn what the best exercises to lose weight are.

Day 2

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Breakfast:

½ cup of oatmeal, cooked with water – 117 grams – 83 kcal
1 tsp brown sugar - 4 grams - 11 kcal
½ cup of skim milk – 122.5 grams – 42.5
1 cup of orange juice – 248 grams – 112 kcal
Total: 248.5 kcal

Lunch:

Turkey Sandwich :
1 oz. turkey breast – 28 grams - 29.1 kcal
1 tsp mustard or fat free mayonnaise – 5 grams – 4 kcal
2 slices of whole wheat bread, thin (3-3/4" x 5" x 3/8") – 66 grams – 183.6 kcal
1 apple small (2-3/4" dia) - 149 grams - 73.5 kcal
Total: 290.2 kcal

Afternoon Snack :

½ cup of skim milk – 122.5 grams – 42.5
1 cup of strawberries – 144 grams - 46.1 kcal
Total: 88.6 kcal

Dinner:

2 oz. chicken breast, skinless, baked, grilled or broiled – 56 grams - 44.8 kcal
1 small baked potato – 138 grams – 128 kcal
1 tsp. butter or margarine – 5 grams – 35.8 kcal
1 cup of green beans – 125 grams - 43.8 kcal
1 mixed green salad from (day 1) - 36.7 kcal
2 tbsp fat free dressing – 28 grams – 13.2 kcal
Total: 302.2 kcal

Evening Snack:

Low fat milk shake:
1 cup skim milk – 245 grams – 85 kcal
1 cup fat free vanilla ice cream – 136 grams – 186 kcal
Total: 271 kcal

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Total calorie intake per day: 1200 kcal

1200 Calorie Menu: Day 1| Day 2| Day 3| Day 4| Day 5| Day 6| Day 7

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Free Daily Diet Plans| 1000 Calorie Diet| 1200 Calorie Menu| 1300 Calorie Diet| 1400 Calorie Diet| 1500 Calorie Diet| 1600 Calorie Diet| 1800 Calorie Diet| 2000 Calorie Diet|

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