Diet for 1200 calories: rules and weekly menu

We gain weight when the body receives more calories than consumed. Accordingly, to lose weight, you need to cut the caloric content of your diet.

Most nutritionists agree that by limiting your diet to 1200 kcal per day, you can effectively lose weight and not harm your health. But with a lower caloric content, such negative consequences as dizziness and weakness.

How to make the menu

To make it easy for you to keep a diet of 1200 calories, make your diet of those foods that you love. However, do not forget that the daily menu should be balanced: proteins (30%), carbohydrates (55%) and fats (15%).

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Immediately exclude products that do not have any benefit to the body, but may contain half of the daily calorie intake. Among them are:

  • fast food;
  • cakes and pastries;
  • ketchup and other sauces;
  • sweet carbonated drinks;
  • sausages, sausages and etc.

Sample menu at week


Breakfast: steam omelet of two eggs.

Snack: green Apple.

Lunch: Turkey meatballs + squash puree.

Snack: a small handful almonds.

Dinner: cottage cheese with greens.

To speed up the process of fat burning, the day you need to drink at least 1.5 liters of clean water. It is also recommended to drink unsweetened green tea or hibiscus.


Breakfast: oatmeal porridge with dried fruits.

Snack: a handful of berries.

Lunch: fish soup + vegetable salad.

Snack: carrot sticks.

Dinner: natural yogurt.

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Breakfast: smoothies of low-fat kefir, oat flakes and banana.

Snack: baked chickpeas with spices.

Lunch: pumpkin soup+whole grain bread with a piece of cheese.

Snack: small handful of walnuts orikhiv.

Dinner: boiled shrimp + 2 cucumber.

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Breakfast: cheese pancakes with dried fruit.

Snack: Apple smoothie and kefir's.

Lunch: salad of succulent greens + baked chicken breast.

Snack: a half of a grapefruit.

Dinner: boiled fish + vegetable slicing.

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Breakfast: cottage cheese casserole.

Snack: orange.

Lunch: brown rice + baked Turkey.

Snack: boiled egg.

Dinner: vegetable salad with shrimp.

Low-Calorie diet is not recommended for chronic diseases in the acute stage and colds. It is also contraindicated in pregnant and nursing women.


Breakfast: buckwheat porridge with cheese.

Snack: a few things dried apricots.

Lunch: chicken soup + vinaigrette.

Snack: natural yogurt.

Dinner: cauliflower casserole.

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Breakfast: curd casserole.

Snack: orange.

Lunch: meat stew with vegetables.

Snack: a small handful nuts.

Dinner: baked fish fillet + cucumber salad.

To dropped weight is not returned immediately after the diet, to get out of it properly. Gradually increase the caloric content of your diet and do not abuse previously banned food!

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