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1,200 calories A day meal plan for women

September 17, 2020


A free 7-day, versatile weight loss meal plan together with keto meal plan! Weight Loss?and 1,200 calories A day meal plan for women and a procuring listing. All GM Diet Plan?embrace energy and up to date WW Smart Points.

7-DAY MEAL PLAN (1200 kcal non-vegetarian)

This nutritionally balanced meal plan is appropriate for girls solely and incorporates 1,200 energy a day, a minimum of 5 parts of fruit and veg and is carb-counted for you.

MONDAY

Breakfast

  • Apricot porridge with toasted seeds 219kcal; 34.6g carbs 0.5 portion of fruit and veg Snack Low-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbs Banana (100g weight with out pores and pores and skin) 81kcal; 20.3g carbs 1 portion of fruit and veg .

Lunch

  • Chicken and tomato sandwich (2 medium slices wholemeal bread; 30g hen; 10g reduced-fat unfold) 239kcal; 35.3g carbs 1 portion of fruit and veg 1 apple 49kcal; 11.3g carbs 1 portion of fruit and veg Snack 60g of 0% cottage cheese; 90g cucumber 49kcal; 4.6g carbs; 1 portion of fruit and veg.

Dinner 

  • Mixed vegetable and bean curry 189kcal; 26g carbs; 1 portion fruit and veg Wholegrain rice (30g uncooked weight) 100kcal; 23.1g carbs 

Snack/dessert 
  • Mango (80g) 46kcal; 11g carbs; 1 portion of fruit and veg Low-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbs Semi-skimmed milk (120ml in tea/ espresso) 55kcal; 6g carbs 
Total nutrition
  • Total 1175kcal; 197.4g carbs 5.5 components of fruit and veg.

TUESDAY 

Breakfast

  • Almond, apricot and pumpkin seed granola 200ml semi-skimmed milk 292kcal; 35.6g carbs Snack 1 medium pear (approx 150g) 64kcal; 16.4g carbs 1 portion of fruit and veg. 

Lunch

  • Ham salad sandwich (2 slices of wholemeal bread, 1 slice ham (23g), lettuce and 1 tomato) 270kcal; 35.18g carbs 1 portion of fruit and veg Low-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbs Snack Healthy hummus; 1 plain oatcake 142kcal; 18.2g carbs 

Dinner 

  • Crisp salmon salad 311kcal; 26.6g carbs 2.5 parts of fruit and veg. 


Snack/dessert 

  • Melon (80g) 46kcal; 11g carbs 1 portion of fruit and veg Semi-skimmed milk (120ml in tea/ espresso) 55kcal; 6g carbs.

Total nutrition

  • 1254kcal; 161.58g carbs 5.5 portions of fruit and veg.



WEDNESDAY

Breakfast

  • Breakfast Apple and muesli smoothie 301kcal; 49.8g carbs 2 parts of fruit and veg Snack 1 reduced-fat cheese triangle 59kcal; 6.6g carbs. 

Lunch

  • Spaghetti with courgette, chilli, tomato and bacon 372kcal; 66.3g carbs 1 portion of fruit and veg 1 apple 49kcal; 11.3g carbs 1 portion of fruit and veg Snack 1 orange 30kcal; 7g carbs 1 portion of fruit and veg. 

Dinner 

  • Chicken and lentil curry 316kcal; 31g carbs three parts of fruit and veg.

Snack/dessert 

  • Melon (80g) 19kcal 4.5g carbs 1 portion of fruit and veg Semi-skimmed milk (120ml in tea/ espresso) 55kcal; 6g carbs. 

Total nutrition
  • 1201kcal; 182.5g carbs 9 parts of fruit and veg.

THURSDAY

Breakfast

  • Breakfast Apricot porridge with toasted seeds 219kcal; 34.6g carbs 0.5 portion of fruit and veg Snack 60g of 0% cottage cheese; 90g cucumber 49kcal; 4.6g carbs; 1 portion of fruit and veg 

Lunch

  • Tandoori hen chapatti 330kcal; 37.9g carbs 1.5 portion of fruit and veg Snack 1 wholemeal fruit bar 131kcal; 21.7g carbs 

Dinner 

  • Lamb tagine 304kcal; 28.5g carbs Four parts of fruit and veg.


Snack/dessert 

  • Low-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbs Semi-skimmed milk (120ml in tea/ espresso) 55kcal; 6g carbs. 

Total nutrition
  • 1162kcal; 145.9g carbs 7 parts of fruit and veg.

FRIDAY

Breakfast

  • Bran flakes (40g); 100ml semi-skimmed milk 180kcal; 34.2g carbs 1 apple 49kcal; 11.3g carbs 1 portion of fruit and veg Snack Low-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbs  .

Lunch

  • Salmon, crimson onion and candy pepper wrap 363kcal; 34g carbs 1 portion of fruit and veg 1 orange 30kcal; 7g carbs 1 portion of fruit and veg Snack Low-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbs .

Dinner 

  • Cod with tomato sauce plus 120g potatoes 375kcal; 44.4g carbs three parts of fruit and veg .

Snack/dessert 

  • Grapes (80g) 50kcal; 12.2g carbs 1 portion of fruit and veg Semi-skimmed milk (120ml in tea/ espresso) 55kcal; 6g carbs 1 portion of fruit and veg.

Total nutrition

  • 1250kcal; 174.3g carbs 7 portions of fruit and veg.


SATURDAY

Breakfast

  • Almond, apricot and pumpkin seed granola 200ml semi-skimmed milk 292kcal; 35.6g carbs Snack Low-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbs. 

Lunch

  • Mackeral salsa wrap 434kcal; 39.3g carbs 1 parts of fruit and veg Mixed inexperienced salad (45g) 8kcal; 0.8g carbs 0.5 parts of fruit and veg Mango (80g) 45kcal; 11g carbs 1 portion of fruit and veg Snack Carrot battons (40g) 14kcal; 3.1g carbs 0,5 portion of fruit and veg 7 child plum tomates 16kcal; 2.5g carbs 1 parts of fruit and veg. 

Dinner 

  • Thai hen stir-fry 237kcal; 16.8g carbs 1 portion of fruit and veg.


Snack/dessert 

  • Mango (80g) 46kcal; 11g carbs 1 portion of fruit and veg Semi-skimmed milk (120ml in tea/ espresso) 55kcal; 6g carbs. 

Total nutrition
  • 1221kcal; 138.7g carbs 6 portions of fruit and veg.


SUNDAY

Breakfast

  • No-added-sugar muesli (30g) 200ml semi-skimmed milk 202kcal; 30g carbs Snack Low-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbs Banana (100g weight with  out pores and skin) 81kcal; 20.3g carbs 1 portion of fruit and veg.

Lunch

  • Welsh leek rarebit (or poached/ boiled egg on 1 whole meal toast with 10g reduced-fat unfold) 194kcal; 12.8g carbs 0.5 portion of fruit and veg 1 clementine 45kcal; 5g carbs 0.5 portion of fruit and veg Low-fat, low-sugar yogurt (125g) 74kcal; 12.6g carbs Snack 1 pear 80kcal; 20.5 carbs 1 portion of fruit and veg. 

Dinner 

  • Marinated rooster skewers with couscous 374kcal; 46.9g carbs 1.5 parts of fruit and veg. 

Snack/dessert 

  • Sugar-free jelly (145g); 1/three tin of peaches in juice 56kcal; 11.6g carbs 1 portion of fruit and veg Semi-skimmed milk (120ml in tea/ espresso) 55kcal; 6g carbs. 

Total nutrition

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