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Easy 1200 Calorie Meal Plan

The following meal plan is based on a balanced nutritional protocol that calls for 1,200 daily calories. Daily protein intake is between 70 and 110 grams, carbohydrate intake is between 70 and 135 grams, fat intake is between 31 and 51 grams and sodium under 2.5 grams per day. The easy 1,200 calorie meal plan is pretty simple. There are no fancy meals to prepare and you won't be stuck in the kitchen 24/7. The schedule is pretty simple to follow and will allow you to lose weight without starving yourself. The meals are spaced 2 to 3 hours apart to ensure a constant supply of nutrients.

I've also included 3 workout time slots during the week (Monday, Wednesday and Fridays), morning activation routine first thing in the morning and evening walks for your non workout days. These are totally optional but I highly recommend you follow the schedule as it's laid out for maximum weight loss results. You can find belly fat burning and weight loss workouts here.

You will also need the Belly Be Gone Fat Burner capsules. This supplement goes hand in hand with the meal plan and will help improve your results. The schedule below will outline when to take your Belly Be Gone Fat Burner capsules. Order your bottle of Belly Be Gone here.

Belly Be Gone Fat Burner

I suggest starting on a Monday and preparing your foods on the following weekend. I usually do all my grocery shopping on Sunday morning and prepare my lunches and snacks on Sunday afternoon. I strongly suggest you purge your cup boards of junk food on that Saturday. Give the junk food to your friends, family or donate them to the local food bank. Believe me, if the junk food is there you will eat it.

Also, get yourself a cooler bag. You can store your snacks and lunches in the cooler bag and take it to work with you.

Cooler bag

You can find a half decent cooler bag at your local grocery store or Walmart. This one here cost something like 10 bucks.

Review and print off the following meal plan.

Easy 1200 calorie meal plan - Day One - Monday

Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule

Instructions
1. Squeeze 2 fresh lemons to make 2 tablespoons of fresh lemon juice.
2. Add to 1 glass of luke warm water
3. Add a few dashes of cayenne pepper

Morning Activation: 6:45 AM
1 glass of water

Breakfast: 7:30 AM
2 scrambled eggs
1/2 green pepper
1 pieces of string cheese snack (mozzarella)
2 glassess of water

Meal Totals
Calories: 216
Protein: 19g
Carbs: 6g
Fat: 8g
Sodium: 280 mg

Mid morning snack: 9:45 AM
1 small apple
1 tblsp peanut butter
1 glass of water

Meal Totals
Calories: 166
Protein: 4g
Carbs: 38g
Fat: 8g
Sodium: 72 mg

Lunch: Turkey and garden salad: 12 PM
2 cups garden salad
3 tablespoons chopped red pepper
3 tablespoons chopped green pepper
1/2 cup of white mushrooms
20 g low fat (light) marble cheese (roughly 2 slices)
5 deli style turkey breast (Maple Leaf), chopped
2 tablespoons Italian salad dressing
1 glass of water
1 Belly Be Gone Capsule

Cooking Instructions
1. Add all the veggies to a bowl and add in the salad dressing. Toss for about 30 seconds until well blended
2. Shred cheese and sprinkle on top
3. Cut turkey breast into chunks and top the salad

Meal Totals
Calories: 224
Protein: 24g
Carbs: 10g
Fat: 11g
Sodium: 1072 mg

Mid afternoon snack: 3 PM
1 tablespoons of veggie dip (Marzetti ranch)
2 celery stalks
1 glass of water

Meal Totals
Calories: 83
Protein: 0g
Carbs: 5g
Fat: 5g
Sodium: 238 mg

Dinner: Steak and mixed veggies
3 oz uncooked sirloin steak (about size of palm)
1/2 cup mixed veggies (Frozen, Green Giant)
1/4 cup brown rice
1/2 teaspoon Mrs. Dash Garlic and Herb
1/4 teaspoon salt substitute (Herbamare by Vogel)
Dash of pepper
8 ounces of water (1 cup)

Cooking Instructions
1. Season steak with Mrs. Dash, salt substitute and pepper
2. Cook rice according to package directions in a pot
3. Heat 1/2 cup of water to a non stick pan over medium heat
4. Add steak. Cover and cook for 15 to 20 minutes (until done - water should disappear)
5. Steam or microwave veggies according to package directions

Meal Totals
Calories: 341
Protein: 25g
Carbs: 41g
Fat: 6g
Sodium: 73 mg

Workout: 7:30 PM
1 glass of water while working out

Evening snack: Herbed yogurt dip and cucumber: 9 PM
1 cup 0% Plain Greek yogurt
1 tblsp minced green onion, white and light green parts
3 tablespoons finely chopped flat-leaf parsley
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh chives
1 tablespoon thinly-sliced fresh basil
1 teaspoon sherry vinegar
1 teaspoon fresh lemon juice
1 cup sliced cucumber
1/2 sliced red pepper (strips for dipping)
1 glass of water

Cooking Instructions
1. In a small bowl, whisk all ingredients together. Taste and adjust the seasoning, adding salt and pepper to taste.
2. Serve with vegetables
3. Store any leftovers in the fridge for a snack

Meal Totals
Calories: 155
Protein: 24g
Carbs: 13g
Fat: 0g
Sodium: 85 mg

Day Totals
Calories: 1,211
Protein: 96g
Carbs: 119g
Fat: 38g
Sodium: 1,820 mg

Easy 1200 calorie meal plan - Day Two - Tuesday

Breakfast: Poached egg: 7:30 AM
1 egg
2 slices of tomato
1/2 whole wheat toasted English muffin
2 slices of thin deli style ham (Great Value)
1 pieces of string cheese (mozzarella), Great Value
1 glass of water

Cooking Instructions
1. Poach egg (simply boil some water and crack an egg into it). Let it poach for about 4 to 5 minutes
2. Toast one half of whole wheat English muffin
3. Add tomato slices, ham to muffin and top with egg
4. Serve with cheese snack and water
5. Season with salt substitute and pepper

Meal Totals
Calories: 217
Protein: 17g
Carbs: 14g
Fat: 6g
Sodium: 579 mg

Mid morning snack: 12 PM
1/2 cup Greek yogurt
1/4 cup blueberries
1/2 tblsp pumpkin seeds (no shell, no salt) Trader Joe
1 glass of water

Instructions
1. Add yogurt to a bowl
2. Top with fruit and pumpkin seeds

Meal Totals
Calories: 217
Protein: 17g
Carbs: 14g
Fat: 6g
Sodium: 579 mg

Lunch: Sandwich: 12 PM
2 slices Dempseys whole wheat bread
3 slices deli style roast turkey (Maple Leaf)
1 Romain lettuce leaf
2 slices of tomato
1 1/2 tablespoons of reduced fat mayo (Hellmans)
16 oz of water
1 Belly Be Gone Capsule

Instructions
1. Spread mayonnaise on bread
2. Layer 1 slice of bread with turkey slices, lettuce and tomato
3. Top with other piece of bread and cut in half

Meal Totals
Calories: 282
Protein: 13g
Carbs: 35g
Fat: 8g
Sodium: 680 mg

Mid afternoon snack: 3 PM
1 tablespoons of veggie dip (Marzetti ranch)
2 celery stalks
1 glass of water

Meal Totals
Calories: 83
Protein: 0g
Carbs: 5g
Fat: 5g
Sodium: 238 mg

Dinner: Chicken and veggies: 6 PM
1 chicken breast
½ cup chopped celery
2 cups salad greens
1/2 cup strawberries, sliced
1/4 avocado (peeled and cubed)
1 tablespoon of Italian dressing
2 cups of water

Cooking Instructions
1. Season chicken breast with a bit of pepper, salt substitute and onion powder
2. Add 1/2 cup of water to a non stick skillet and heat over medium heat
3. Add chicken breast and cover for 15 to 20 minutes (until cooked through)
4. Meanwhile, peel and cube avocado
5. In a bowl add salad greens and toss with salad dressing
6. Top with avocado and strawberries
7. Serve with chicken breast

Meal Totals
Calories: 278
Protein: 24g
Carbs: 11g
Fat: 14g
Sodium: 511 mg

Evening walk: 7:30 PM
1 glass of water before walk

Evening snack: 9 PM
1 egg boiled (Great Value Brand)
1/4 cup blueberries
1 piece of string cheese (cheddar / mozzarella)
1 glass of water

Meal Totals
Calories: 150
Protein: 6g
Carbs: 1g
Fat: 4g
Sodium: 150 mg

Day Totals
Calories: 1,179
Protein: 73g
Carbs: 85g
Fat: 41g
Sodium: 2,225 mg

Easy 1200 calorie meal plan - Day Three - Wednesday

Breakfast: Yogurt and fruit: 7:30 AM
3/4 cup yogurt (SKYR - Icelandic Style Yogurt)
1/4 cup blueberries
1/2 cup strawberries, sliced
1/2 tblsp pumpkin seeds (no shell, no salt) Trader Joe
1 glass of water

Cooking Instructions
1. Add yogurt to a bowl
2. Top with fruit and pumpkin seeds

Meal Totals
Calories: 212
Protein: 20g
Carbs: 28g
Fat: 2g
Sodium: 60 mg

Morning snack: Pita and chickpea hummus: 9:45 AM
1/2 pita cut into triangles
2 tablespoons hummus (chickpea)
1 glass of water

Meal Totals
Calories: 116
Protein: 3g
Carbs: 18g
Fat: 2g
Sodium: 192 mg

Lunch: Chicken Cesar salad: 12 PM
1 chicken breast
1 cup shredded lettuce
1/4 cup chopped green pepper
2 tablespoons chopped green onion
1 tablespoons Cesar dressing
1 glass of water
1 Belly Be Gone Capsule

Cooking Instructions
1. Cut chicken into slices
2. Season with salt substitute, pepper, Mrs. Dash and onion powder
3. Add 1/4 cup water to a non stick skillet and heat over medium heat
4. Add chicken and stir well
5. Cover for 10 minutes until chicken is cooked
6. Add vegetables to a salad bowl and mix in Cesar dressing
7. Mix to coat
8. Top salad with chicken breast

Meal Totals
Calories: 217
Protein: 23g
Carbs: 3g
Fat: 11g
Sodium: 357 mg

Mid afternoon snack: 3 PM
2 celery stalks
1 tblsp peanut butter
1 glass of water

Meal Totals
Calories: 122
Protein: 4g
Carbs: 6g
Fat: 8g
Sodium: 200 mg

Dinner: Easy chicken cacciatore: 6 PM
1 chicken breast (skinless, boneless)
1 cup steamed asparagus
1/2 cup preggo original pasta sauce
1 pc shredded string cheese (mozzarella),
1/4 cup bowtie pasta
16 oz of water
1/4 teaspoon onion powder
1/4 teaspoon salt substitute (Herbamare by Vogel)
Dash of pepper
16 ounces of water (2 cups)

Cooking Instructions
1. Pre heat oven to 425 degrees F.
2. Season chicken with salt substitute, pepper and onion powder. Place chicken in a non stick baking dish. Place in oven.
3. Cover and cook for about 20 to 25 minutes (or until cooked through).
4. Meanwhile, cook pasta according to package directions. Set aside
5. Steam asparagus for 5 to 10 minutes until tender
6. Take chicken out of oven and add pasta sauce over chicken. Top with shredded cheese.
7. Place in oven and cook for another 5 to 10 minutes.
8. Serve chicken with pasta and veggies

Meal Totals
Calories: 347
Protein: 36g
Carbs: 36g
Fat: 9g
Sodium: 693 mg

Workout: 7:30 PM
1 glass of water while working out

Evening snack: 9 PM
2 cups skinny popcorn
1 glass of carbonated water (Perrier)

Meal Totals
Calories: 80
Protein: 1g
Carbs: 8g
Fat: 5g
Sodium: 40 mg

Day Totals
Calories: 1,120
Protein: 87g
Carbs: 105g
Fat: 37g
Sodium: 1,542 mg

Easy 1200 calorie meal plan - Day Four - Thursday

Breakfast: Hard boiled eggs: 7:30 AM
2 hard boiled eggs (Great Value Brand)
1 cup grapes
1 piece of string cheese (mozzarella)
1 glass of water

Meal Totals
Calories: 220
Protein: 13g
Carbs: 23g
Fat: 6g
Sodium: 215 mg

Mid morning snack: 9:45 AM
1 plum
1 tblsp peanut butter
1 glass of water

Meal Totals
Calories: 124
Protein: 4g
Carbs: 9g
Fat: 8g
Sodium: 72 mg

Lunch: Turkey cheddar lunch plate: 12 PM
5 deli style turkey breast (Maple Leaf), rolled up
20 g low fat (light) marble cheese (roughly 2 slices)
1 cup of sliced cucumber
1/4 cup fresh blueberries
10 whole, organic almonds
1 glass of water
1 Belly Be Gone Capsule

Instructions
1. Simply pack everything up as is in either compartmental tupperware pieces or in ziploc bags.
Tip** Try and find either a compartmental tupperware or a bento style lunch box with "mini compartments"

Meal Totals
Calories: 210
Protein: 21g
Carbs: 10g
Fat: 9g
Sodium: 585 mg

Mid afternoon snack: 3 PM
1 chia granola, dark chocolate, almond sea salt (Kashi)
16 oz of water

Meal Totals
Calories: 130
Protein: 5g
Carbs: 21g
Fat: 4g
Sodium: 90 mg

Dinner: Japanese beef stir fry: 6 PM
4 oz uncooked round or sirloin steak (sliced into strips)
2 cups Japanese mix veggies (Green Giant)
1 tblsp olive oil (extra virgin)
1/2 teaspoon Mrs. Dash Garlic and Herb
1/4 teaspoon salt substitute (Herbamare by Vogel)
Dash of onion powder
Dash of pepper
Couple of dashes of low sodium soy sauce

Cooking Instructions
1. Cut steak into thin strips
2. Heat a medium sized non stick pan over medium heat - add olive oil & about 2 tablespoons water
3. Add steak, spices and cook for about 5 minutes
4. Add vegetables and soy sauce. Add a cover
5. Cook for another 5 to 10 minutes until steak is cooked through and vegetables are tender
6. Serve

Meal Totals
Calories: 350
Protein: 28g
Carbs: 20g
Fat: 20g
Sodium: 90 mg

Evening walk: 7:30 PM
1 glass of water before walk

Evening snack: Herbed yogurt dip and cucumber: 9 PM
1 cup 0% Plain Greek yogurt
1 tblsp minced green onion, white and light green parts
3 tablespoons finely chopped flat-leaf parsley
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh chives
1 tablespoon thinly-sliced fresh basil
1 teaspoon sherry vinegar
1 teaspoon fresh lemon juice
1 cup sliced cucumber
1/2 sliced red pepper (strips for dipping)
1 glass of water

Meal Totals
Calories: 155
Protein: 24g
Carbs: 13g
Fat: 0g
Sodium: 85 mg

Day Totals
Calories: 1,215
Protein: 95g
Carbs: 102g
Fat: 47g
Sodium: 1137 mg

Easy 1200 calorie meal plan - Day Five - Friday