1200 Calorie Diet and 7 Days Meal Plan

What’s the 1200 Calorie Diet?

The Calorie Secrets diet is a non-restrictive, healthful balanced diet with abundant flavors and tastes.

It’s a 1200 calorie diet (on weekly average) and is acceptable for everyone trying to drop weight or fatloss.

Our program can be Applied as the Point however, you can stick to any meal program or this diet program, dependent on our diet principles.

The Calorie Secrets diet program intends to deliver a dieting alternative.

It’s intended to permit dieters to select what they need for every single meal in the food lists.

With Nutritional information supplied it makes it effortless to keep inside a array which will permit each individual.

In Addition, it’s founded on a Mediterranean diet pattern using a moderate macronutrient (carbohydrate, protein and fat) intake.

This manner of dieting was connected with health effects and weight loss.

Diet Basics

  • The major principle of this 1200 calorie diet is versatility in both food options and calories every day.
  • It enables moderate ingestion of carbs, fat and protein.
  • All sources of protein have been contained (i.e. fish, red meat, eggs, cheese) although counseled to function as low fat content or fat eliminated.
  • It comprises fats like omega 3 and fats from fatty fish. Additionally, low GL carbs are advocated.
  • Ultimately, it will allow a moderate intake of red wine.
  • Lunch, breakfast and dinner are protein based with a small number of carbohydrates if desired.

Who wrote this diet plan?

The Calorie Secrets diet was developed by Hara H (Health and Exercise Science) and Dr Slee (Senior lecturer of human nutrition and biochemistry and a registered nutritionist) according to best practices and clinical trials about nutrition, dieting and weight reduction.

Before Book the diet has been analyzed by quite a few individuals (people between 20-45 years old) with very encouraging results.

Diet Menu


5 options less than 250 calories. Pick any of the following mixes for breakfast.

1/2 Avocado (roughly 100gr), + 2 berries (moderate 12g roughly) + one spoonful of mixed nuts (some of your pick roughly 12gr)

Gl (1-100): 2 Protein (g): 5 Fat (g): 22 Calories (Kcal): 252

2 Fragrant eggs (50gr each roughly) + 2 pieces of lean chopped cooked ham

Gl (1-100): 2 Protein (g): 17 Fat (g): 12 Calories (Kcal): 206

3 pieces or half of an fillet of smoked salmon (roughly 124g)

Gl (1-100): 0 Protein (g): 32 Fat (g): 5 g (Kcal): 185

2 eggs scrambled with 0.51fl oz milk plus a 18g Tablespoon of ricotta cheese (approximately 100g complete)

Gl (1-100): 3 Protein (g): 10 Fat (g): 9 Calories (Kcal): 140

1 tin of tuna (165g tin rather in brine or water) + 1 tea spoonful of olive oil +. 1 wedge lemon dressing (optional)

Gl (1-100): 0 Protein (g): 42 Fat (g): 6 Calories (Kcal): 233

Blend your breakfast with any of these:

  • Rye crackers or crisp breads (around 4 permitted)
  • Rice breads (around 4 permitted) -Unsalted, rather brown rice or rye
  • 1 cup of java (roughly 1 cup of 227ml / 8fl oz) — milk enabled
  • 1 cup of java without any sugar (roughly 1 cup of 227ml / 8fl oz) — milk enabled
  • 1 green tea or herbal tea — (no sugar, roughly 227ml / 8fl oz)


Pick any of the next snacks for morning or afternoon snacks.

Nuts that are dried 28g. Roughly (or a couple) — dried roasted or raw without additional salt, prevent those cooked in vegetable oils

Gl (1-100): 0 Protein (g): 5 Fat (g): 14 Calories (Kcal): 166

1 Fruit (example: apple, pear, banana)

Olives and cheese — Values are shown for 12 g yolk (roughly 8 moderate olives) and also 17g (1 cubic inch) feta cheese

Gl (1-100): 1 Protein (g): 3 Fat (g): 5 g (Kcal): 59

Dinner and Lunch

You can select any of These foods for dinner or lunch

2 big lean beef grilled hamburgers (roughly 3 oz/85 g each values are shown for 80 percent meat 20 percent fat)

Gl (1-100): 0 Protein (g): 42 Fat (g): 30 Calories (Kcal): 432

Mixed beans (roughly 150gr)

Gl (1-100): 11 Protein (g): 9 Fat (g): 1 g (Kcal): 153

Grilled beef steak — (roughly 168 gram sirloin cut, fat removed)

Gl (1-100): 0 Protein (g): 49 Fat (g): 8 Calories (Kcal): 282

1 grilled or roasted chicken breast feeding (roughly 140 g. skin removed)

Gl (1-100): 0 Protein (g): 43 Fat (g): 5 g (Kcal): 231

Vegetable soup (Values are shown to get a can of 536 gram)

Gl (1-100): 19 Protein (g): 8 Fat (g): 8 Calories (Kcal): 275

Shrimps/prawns in herbs and lemon

Gl (1-100): 1 Protein (g): 42 Fat (g): 16 Calories (Kcal): 323

Mixed vegetable omelette (3 eggs) Values are estimated for mixture of 1/2 baby zucchini, 1/2 red pepper, 1/4 onion and two chopped mushroom.

Gl (1-100): 2 Protein (g): 20 Fat (g): 25 Calories (Kcal): 319

2 x Stuffed berries or berries with rice and mincemeat. (no longer than 1tsp rice each packaged vegetable)

Gl (1-100): 4 Protein (g): 10 Fat (g): 17 Calories (Kcal): 222

Trout with garlic (1 tsp) lemon juice and pine nuts). (sauté in 1 teaspoon olive oil, values are shown to get a 62gr fillet)

Gl (1-100): 1 Protein (g): 17 Fat (g): 12 Calories (Kcal): 187

1 fillet of Cod (bake or sauté from 1tsp olive oil) with skillet (2 table spoon). Values are shown for 180 gram noodle

Gl (1-100): 5 Protein (g): 43 Fat (g): 21 Calories (Kcal): 390

Two Pork skewers roasted in lemon and 1 teaspoon of skillet or grilled. Values are shown for 150 gram loin.

Gl (1-100): 1 Protein (g): 33 Fat (g): 5 g (Kcal): 179

1 breast of turkey (210g) grilled/ roasted in 1 tablespoon yogurt and garlic (1 clove) marinade

Gl (1-100): 1 Protein (g): 63 Fat (g): Calories (Kcal): 472

Blend your dinner or lunch with any of these:

  • 1 small cup of brown rice — Pick only 1 daily.
  • Mixed green salad
  • Mixed green veggies
  • Cottage cheese or Ricotta
  • Rye crackers or crisp breads (around two allowed for every meal)
  • Rice breads (around two permitted a meal) — Don’t blend with rice.

Sample Weekly Meal Program

You create your own depending on the food tables or are able to follow under.

Day Breakfast Lunch Dinner Snacks  Kcal
Monday 2 hard-boiled eggs + 2 slices of  lean sliced cooked ham Mixed Beans 1 portion fillet of Cod (bake or sauté in 1tsp olive oil) with parsley sauce (2 table spoon). 1 portion of mixed nuts (AM) 1362
2 Rye crackers + 1 Coffee with Milk Mixed green salad (2 portions) + 1 spoonful vinaigrette + 2 rice crackers. Mixed boiled vegetable + 1 small cup of brown rice 1 banana, 1 herbal tea (PM)
kcal: 286 kcal: 243 kcal: 560 kcal: 273
Tuesday ½ avocado   + 2 strawberries  + 1 spoonful of mixed nuts Mixed vegetable omelette (3 eggs) Grilled beef steak 1 apple  + 1 coffee (AM) 1240
1 green tea 2 rye crackers + 1 green tea 1 portion of rice +1 portion of vegetables 2 rice crackers (PM)
kcal: 254 kcal: 385 kcal: 452 kcal: 149
Wednesday Scrambled eggs + ricotta cheese 2 burgers 1 breast of turkey in marinade 1 pear (AM) 1455
2 rice breads + 1 coffee with milk 1 portion of mixed vegetables 2 portions of salad + 2 rye crackers 1 pear (PM)
kcal: 216 kcal: 491 kcal: 562 kcal: 186
Thursday Tuna with lemon dressing 2 pork skewers grilled Trout with garlic lemon and pine nuts. Olive and cheese (AM) 1165
2 rye crackers + 1 green tea ½ portion of salad + 1 portion ricotta cheese + 2 rye crackers 1 portion of rice + 1 portion of vegetables. 1 portion of mixed nuts (PM)
kcal: 294 kcal: 289 kcal: 357 kcal: 225
Friday Scrambled eggs and ricotta cheese 1 stuffed pepper 1 stuffed tomato 2 burgers 1 apple (AM) 1174
2 rice crackers ½ portion salad 1 portion of vegetables + 1 portion of cottage cheese 2 rye crackers. 2 rye crackers (PM)
kcal: 204 kcal: 229 kcal: 600 kcal: 141
Saturday Smoked salmon Vegetable soup 3 pork skewers Olives and cheese (AM) 1272
2 rye crackers + 1 black coffee 1 portion of salad + 2 rye crackers 1 portion of rice and 1 portion of vegetables Mixed nuts + 1 herbal tea (PM)
kcal: 254 kcal: 352 kcal: 439 kcal: 227
Sunday Tuna and lemon dressing Shrimps in garlic Grilled chicken breast 1 coffee + 1 banana (AM) 1324
2 rice breads + green tea ½ portion of salad + 1 portion of rice 1 portion of salad 1 portion of vegetables + ricotta cheese 2 rye crackers + olives with cheese (PM)
kcal: 308 kcal: 441 kcal: 342 kcal: 233

Started with the 1200 Calorie diet

  • Maintain a food & beverages journal for about 1 week prior to starting your diet.
  • Establish your weight reduction goals and your own daily caloric targets accordingly.
  • Establish a day where you may begin the diet. It can be better to begin on a Monday that is the week’s start.
  • Additionally pick a period where you don’t have any societal commitments such as dinner parties, weddings etc that will throw any dieting from this window.
  • Download and print our 7 days diet program or create your own depending on the diet menu food tables.
  • Hang your weekly program from the kitchen, and keep 1 copy in your own bag. You’ve got it in 13, you wish to remind yourself.
  • Create a shopping list (you a good use our buying list available from the downloads below) of everything you may need for your diet program.
  • Our diet plan might be elastic from the food choices nevertheless, as soon as you get started you don’t wish to skip a meal daily since you aren’t ready or because you don’t have the ingredients you want to prepare your foods.
  • Prior to getting started take measurements of your weight and waist so that you know the beginning point and will keep tabs on your progress.
  • Read our 50 Tips for making healthy lifestyle changes to get quicker and long-lasting results.

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