Healthy Meal Plan For Weight Loss

Diet Chart for Weight Loss


When you restrict yourself to taking the minimum 1200 calories per day to boost your weight loss, you have no choice but plan your meals. While any meal requires planning, fitting all the recommended nutrients in your meals and not exceeding the 1200-calorie limit can be challenging. We have included the following diet chart for weight loss to help you lose weight and still meet your dietary requirements.

Who Can Use This 1200-Calorie Diet Chart?
This weight loss chart is for adult women who barely engage in physical activity, and would like to lose some weight. Women who have a medium frame and are slightly active may also use it. However, the calorie levels are too low for most men. While taking this diet, you should make sure your weight does not drop by more than 2 pounds per week. If you are losing weight at a higher rate, then you should add more calories to your diet.

Day 1

Take 250 grams of non cottage cheese
One cup or 80 grams of strawberries
Sprinkle your breakfast with cinnamon



Have as much salad as you wish along with the following:
Any amount of leaf vegetables such as spinach, lettuce, etc.
Three ounces of grilled chicken breast
One cup or 80g of chopped vegetables; tomato, peppers, carrots, etc
Two tablespoons of salad dressing with reduced calories.



One ounce or 30 grams of soy nuts
One fresh apple



Two tablespoons of reduced calorie salad dressing
Four ounces of grilled salmon flavored with lemon.
Two cups of steamed green beans eaten with garlic
Half a cup with cooked brown rice
Any amount of large green leafy salad



One orange


Day 2


One whole egg + four scrambled egg whites in a nonstick pan with pan spray.
Tomatoes topped with salsa.
One cup or 80 grams of cut melon.



Stir fried vegetables
Five ounces of firm tofu, cut into cubes.
One cup or 80 grams of broccoli florets
Bunch of Spinach leaves
Two tablespoons of oil to be used to stir fry the vegetables.
Use ginger, pepper, and soy sauce to season.
Two tablespoons of oil



Four tablespoons or 60 grams of prepared hummus
One cup or 80 grams of baby carrots



Grain salad tossed with protein:
100 grams of grilled shrimp
160 grams of chopped mixed vegetables, (peppers, tomatoes, carrots, cucumber, onion, etc)
150 grams or 1/2 cup of cooked quinoa
Two tablespoons of calorie vinaigrette dressing
Serve on a bed of leafy greens.



One fresh orange


While the above diet can help you to lose your weight, including a few exercises such as walking for 30 minutes can make it more effective. Having said that, if you feel weak on the third day, then it’s time to add more calories. Always include the minimum recommended calories for a person of your age and height <> in your meal.

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