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Changing Shape

1200 Calorie Diet Plan

Here is a sample 1200 calorie meal plan and menu.

Protein (g)Fat (g)Carbs (g)Calories
Breakfast: MultiGrain Oatmeal16.854.5847.64286.92

1.50 cup -- Milk, 1%, with added vitamin A
1 cup -- QUAKER MultiGrain Oatmeal, dry

Lunch: Chicken and Rice38.326.6970.04502.46

2 tbsp -- Soy Sauce
1 breast, -- Chicken, bone and skin removed
1.50 cup -- Rice, brown, cooked

Snack: Fruit: Grapes1.090.2427.33104.19

1 cup -- Grapes, red or green, raw

Dinner: Lime Chicken (17 mins)18.563.7943.13284.21

1/4 cup -- Brown Rice, before cooking
0.12 fruit (2 inch diameter) -- Lime
0.01 cup -- Corn-starch
0.12 cup -- Apple-Juice
1 tsp -- Bouillon Soup Cubes, reduced sodium (dry)
0.50 breast, -- Chicken Breast, skin removed

Preparation Instruction:

Mist skillet with low or nonfat cooking spray, raise to medium heat then add chicken. Cook for 8 - 10 mins, or till tender ,* Flip breast over and brown.

In a large bowl, blend juice from lime or lime-juice, apple-juice, corn-starch and bouillon. Put ingredients into a skillet and cook till it's thick. Add sauce on top of chicken.

PM Snack: Carrots0.480.16.1826.25

5 large -- Carrots, baby, raw

Protein (g)Fat (g)Carbs (g)Calories

1.5 cup (366 grams) -- Milk, low fat, fluid, 1% milkfat, with added vitamin A
1.5 breast, bone and skin removed (129 grams) -- Chicken, broilers or fryers, breast, meat only, cooked, fried
1 tsp (2.6 grams) -- Soup, bouillon cubes and granules, low sodium, dry
1 cup (1 NLEA serving) (40 grams) -- Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry
0.12 cup (29.76 grams) -- Apple juice, canned or bottled, unsweetened, without added ascorbic acid
1 cup (151 grams) -- Grapes, red or green (European type, such as Thompson seedless), raw
0.12 fruit (2" dia) (8.04 grams) -- Limes, raw
5 large (75 grams) -- Carrots, baby, raw
2 tbsp (32 grams) -- Soy sauce made from soy and wheat (shoyu)
0.01 cup (1.28 grams) -- Cornstarch
0.25 cup (46.25 grams) -- Rice, brown, long-grain, raw
1.5 cup (292.5 grams) -- Rice, brown, long-grain, cooked

I absolutely LOVE everything just like it is. Thanks so VERY MUCH for setting this up for me. I can see already this program is going to be absolutely priceless for me and I already feel certain I'll continue it even after my 12 week expiration. Meal planning has always been the MOST time consuming and difficult aspect of good nutrition for me because of an extremely busy lifestyle but you have made it super easy for me. You're great! Thanks so much. I'm looking forward to this and got a feeling now that things are back to normal I'm raring to go. :-) -- Sharon W

So far so good. I'm down to 165.2, I am so excited!! People are starting to ask me if I'm losing weight, so it's really starting to show. I still feel great, sticking with the 1200 calorie count, trying to eat more small meals all day, instead of one or two large meals. I can tell my appetite is starting to change; I don't crave the fattening food as much. -- Kelly A

Hi, just to tell you my week has gone great. I am going to the gym and eating the right amount of calories. And thanks for the words of encouragement last time I really appreciated that ...6 lbs in like 3 weeks. I am very proud of that. -- Mylaine M

I've been following the meal plan for about a week and so far so good. I like all the stuff and I'm not having cravings. I'm trying to stick around 1200 cals. -- Holly B

Well, I don't necessarily see it, but I got together with a group of my girlfriends that I haven't seen in over 6 months and all of them commented on how "skinny" I looked. It's working. Slowly, but surely. This method of having to report back is something that I've never had before and rather than losing the weight immediately (like with South Beach Diet) and gaining it back, I have to work for it. It is really teaching me to listen to my body and be more aware of my lifestyle. -- Dawn

This looks great. So far I like the meals and the variety. Great Site! -- Luciani T

Eating better lunches (as per the meal planner) and having a snack before, and after lunch, has meant I feel fuller for longer, and thereby I am not eating as much as I used to. I also noticed over the weekend that my jeans fit a bit better. Nice. -- Tamara G

I have already noticed a difference in my energy level and in my stomach area. All my pants fit better! -- Jessica M

Lost 1 pound this week. That was my goal. Lost 1/2 inch of my waist, and 1 inch off my hips. Got into my smaller jeans for the first time is 3 months. Knees are not hurting walking up stairs much at all. Thank you for your personalized approach. Asking specific questions, and making such a concerted effort to tailor this program for me and my needs makes such a huge difference. Thank you. -- ALLISON B

I lost another 0.8 lb. this week, so have lost a total of 5 lbs. in the past two weeks. -- Rose G

Need more than a 1200 calorie diet to lose weight? Check out all the other free diet plans below.

Plans For Women

Plans For Men

Diet Type

Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.

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