Fitness and Weight Loss

The way to lose weight is to burn more calories than you take in each day. Eating a balanced diet of 1,200 calories each day will help you achieve your weight loss goal. You can expect to lose one to two pounds per week following this type of meal plan.

Calories 1200 and USDA nutrition pyramid
The USDA recommends choosing foods based on the food pyramid that meets the needs of most American adults. A 1200-calorie diet using the pyramid as a guide includes:

6 ounces of lean meat or other protein
5 servings of bread or other starch
4 or more servings of vegetables
3 servings of fruit
2 servings of dairy products low fat
3 servings of fat

Sample menus 1200 calories
General guidance on the breakdown of calories throughout the day include:

300 calories breakfast
100 calories mid-morning snack
300 calorie lunch
50 calories mid-afternoon snack
450 calories meal

Snacks can be eaten at any time during the day if you prefer a different schedule. For example, many people enjoy a snack at night. Remember total calories per meal are a guide and may be modified as needed, provided that the total calorie goal for each day is held in 1200.

Day 1

Breakfast
1 / 2 cup orange juice
1 / 2 banana
1 large shredded wheat biscuits
1 cup skim milk

Mid-morning snack
3-whole wheat crackers
3 oz low fat cottage cheese

Lunch
2 slices whole wheat bread (check the calorie count, as some are loaves into thick slices in the oven or larger loaves)
1 tablespoon peanut butter
1 tablespoon jelly – no sugar
1 cup skim milk
1 orange of average size
2 cups baby carrots

Mid-afternoon snack
3 handfuls of unbuttered popcorn, seasoned with herbs

Dinner
5 oz lean roast beef
Small baked potato – 3 oz
1 tablespoon light margarine
1 cup steamed broccoli or asparagus
1 cup salad greens
1 tablespoon light salad dressing

Day 2

Breakfast
2 slices of wheat toast
2 teaspoons light margarine
1 cup sliced strawberries
1 teaspoon sugar
6 oz container yogert – fat, sugar
Mid-morning snack
2 large crackers
1 teaspoon peanut butter

Lunch
1 slice of whole wheat English muffin
1 oz low fat cheese of your choice
1 / 2 cup baby carrots
1 / 2 cup light or fat free ice cream
Mid-afternoon snack
4 mini rice cakes
2 tablespoons low-fat cottage cheese

Dinner
3 oz lean protein
1 medium baked sweet potato
2 teaspoons light margarine
1 cup steamed broccoli