1200 Calorie Menu


Sample 1200 Calorie Menu using Weight1Minute software:

Breakfast
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 1.00 cup 122
Oat bran, cooked 1.00 cup 88
Water, tap, drinking 8.00 fl oz 0

Lunch
Bananas, raw 1.00 medium (7″ to 7-7/8″ long) 105
Bread, whole-wheat, commercially prepared 2.00 slice 138
CARL BUDDIG, Smoked Sliced Turkey, light and dark meat 1.00 serving 2 oz 91
Lettuce, iceberg (includes crisp head types), raw 2.00 leaf, medium 2
Mayonnaise dressing, no cholesterol 1.00 tbsp 103
Tomatoes, red, ripe, raw, year round average 2.00 slice, thin/small 5
Water, tap, drinking 8.00 fl oz 0

Dinner
Carrots, raw 0.50 cup grated 23
Fish, tuna salad 0.50 cup 192
Lettuce, romaine, raw 1.00 cup shredded 8
Raisins, seedless 1.00 miniature box (.5 oz) 42
Water, tap, drinking 8.00 fl oz 0

Snack
Cereals ready-to-eat, GENERAL MILLS, WHEATIES 1.00 cup (1 NLEA serving) 110
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 1.00 cup 122

NUTRIENT SUMMARY

Calorie: 1151
Carbohydrate: 152.47
Protein: 63.01
Fiber: 19.17
Fat: 41.53
Saturated Fat: 12.22

50% Carbohydrate
20% Protein
30% Fat
9.5% Saturated Fat

This menu is about 50 calories below 1200. My suggestion would be to add sugar to the oat bran for breakfast. 1 heaping teaspoon provides about 20 calories or you can add 1 serving of fruit to your cereal, like blueberries, which provide about 60 calories per 3/4 cup. If you are a coffee drinker, you can add some of the 2% milk to your coffee and add sugar if desired.

NLEA Serving: An NLEA Serving is a standardized serving size that arose from the U.S. government’s Nutrition Labeling and Education Act. The NLEA regulations are governed by the FDA, and restrict the typical serving size that can be claimed on a U.S. Nutrition Facts label. The intent of this regulation is to deter food manufactures from misleading the public by using serving sizes that are unrealistically small or large. Food manufacturers must now report serving sizes that are reasonably close to the NLEA standard. This standard is different for each type of food, and applies to virtually all foods except meats.

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One response to “1200 Calorie Menu

  1. wow its lot of food

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