Lose Weight Simply

1200 Calorie Diet Chart To Lose Weight 

Simply And Effectively

Days	Breakfast	Morning Snack	Lunch	Evening Snack	Dinner
Day 1	1cup skim milk, 1 medium orange, 1 cup cereal	1 cup cantaloupe	Beef and noodle broth, 1 small whole wheat bread, 1 cup skim milk	2 tablespoons hummus and 3 ounces celery sticks	½ cup brown rice, ½ small banana, green and yellow beans with mushrooms
Day 2	1 cup skim milk, 1 cup bran flakes cereal, ½ small banana	Pear slices with 1 tablespoon cinnamon, 1 fruit and nut granola bar	2 cups shredded romaine lettuce or ½ cup steamed spinach, ½ cup chopped chicken breast, 1 cup vegetable soup, ¼ cup partly skim ricotta cheese	10 pieces dried apricots, 1 oz cashews or ½ cup low fat vanilla yoghurt	4 ounces boneless chicken breast with barbeque sauce, 1 cup steamed Brussels sprouts or ½ cup baked beans, 1 medium peach
Day 3	1 whole wheat muffin, oatmeal prepared by cooking ½ cup oats with ¾ cup fat free milk , 1 chopped apple and 1 teaspoon honey with a pinch of cinnamon	1 small apple	Chicken salad comprising of 4 ounces of shredded skinless roast chicken breast, ¼ cup sliced red grapes, 1 tablespoon slivered almonds with 1 tablespoon fat free blue cheese salad dressing or mayonnaise, 1 banana or ½ cup pineapple slices	6 ounces of fat free vanilla yogurt with a low calorie sweetener	Sauteed spinach, 4 ounces steamed shrimp, 1 baked potato with 3 tablespoons salsa and 1 tablespoon fat free sour cream, ½ cup cooked quinoa
Day 4	½ toasted English muffin with ½ small apple and 1 ounce low fat cheese	2 tablespoons granola cereals and 6 ounces of low fat yoghurt	1 cup tomato soup, 1 cup raw veggies, 1 whole wheat pita sandwich comprising of roasted lean beef, horseradish, mustard, tomato slices and lettuce	1 cup of blackberries, 1 cup skim milk	¾ cups of cooked brown rice, chicken breasts, ½ cup mango, roasted squash with thyme
Day 5	1 cup skim milk, ½ cup berries, 1 tablespoon slivered almonds, 1 scrambled egg, 1 slice low calorie oatmeal bran bread	6 ounces of non-fat lemon or vanilla yoghurt with low calorie sweetener	1 cup skim milk, 1 cup tossed salad mix with 1 tablespoon fat free salad dressing, chicken and white bean soup, cucumber spears	½ cup unsweetened applesauce	½ cup cooked quinoa, 1 cup baked acorn squash with a pinch of cinnamon, 2 to 3 cups salad greens with 2 tablespoons fat free dressing, 1 cup strawberries
Day 6	1 cup skim milk, 1 whole wheat muffin, 1 toasted frozen waffle with 1 teaspoon peanut butter topped with sliced banana	1 medium orange	1 cup skim milk, 1 mini whole wheat pita, 2 ounces water packed light tuna with 1 tablespoon mayonnaise, mustard, cucumber and onion slices, 10 baby carrots, 1 tablespoon sugar free jam	6 ounces non-fat yoghurt sweetened with low calorie sweetener	Roasted cod, tomatoes and onions, green salad with asparagus and peas, 3 cups steamed spinach, 2/3 cup cooked brown rice, 1 cup cantaloupe melon or watermelon
Day 7	1 cup skim milk, 1 poached egg, ½ toasted whole wheat muffin with an ounce of low fat cheese, tomato slice, ½ cup steamed spinach, 1 grapefruit or plum	1 small apple	1 veg burger, black bean salad comprising of ½ cup canned black beans tossed with ½ cup mandarin orange sections, chopped red bell peppers, red onion and scallions in 1 teaspoon vinegar, 1 whole wheat roll, 1 apricot	¼ cup salsa, 3 ounces carrot sticks	3 ounces broiled or grilled steak, 1 cup tossed salad mix, ½ cup cooked brown rice, 1baked sweet potato with 1 teaspoon light margarine, ½ cup pineapplechunks or 1 medium peach