1200 Calorie Diet Weight Loss

Lose Weight While Keep Health

1200 calorie diet for weight loss is not just to reduce your intake to 1200 calorie. It tells you how to choose foods that help you lose weight while keep health. If you don't have a healthy eating habit your weight will come back when you finish your diet plan.

Who should go for 1200 calorie diet for weight loss

Whether you are a man or a woman, if you are below 180 pound and want to lose weight in a healthy way, then you can have a try. But if you are more than 200 pound we suggest you go for 1800 calorie diet or 1500 calorie diet first. When you reduced your weight below 180 pound and no problem to stick 1500 calorie diet plan for one month, then pick up 1200 diet.

What food should I eat

Based on the healthy diet, cut of sugary drinks and fatty food. Go for fresh fruit, or whole fruit juice, or plain water, or herbal tea. Choose whole grain cereal, lean meat and seasonal vegetables.

Based on the above, additionally you can pick some lose weight food such as oat bran, black rice, Job's tears, balsam pear (bitter gourd), cucumber, soy products, etc.

Where to eat

You'd better cook at home, at least three times a week. Only when you do it yourself, can you control the calorie intake as well as choose healthy food. Or you hire a person to cook for you and you tell her how to cook.

When to start

For those Yang-deficiency people, as you always feel cold and many weight loss foods are cold nature, you'd better go for weight loss diet in summer. For those who always feel hot, you can do it at any season. But you shouldn't start a diet plan when you are under pressure, or experiencing hard times, or in menstrual period.

Here is a sample diet menu of 1200 calorie diet weight loss.

Meal Recipe Food Weight(g) Protein(g) Fat(g) Carbohydrate(g) Heat(Kcal)
Breakfast a. Oat Bran with Soymilk and Banana Porridge

b. Cucumber with Egg Salad

a. 100g(3.6oz) oat bran,

1 cup soymilk,light

1 small banana,(101g)

b. 1 whole egg,large,50g

1 egg white,

1 cucumber,300g

1 tsp sesame oil


18 13 49 385



Drinks Green Tea 1 bag pure green tea(3g) - - - -
Lunch a. Seafood Paella with Job's Tears

b. Balsam-pear (bitter melon) Salad

a. 1/4 Job's Tears(50g)

5 large clam(100g)

2 large scallop(30g)

4 large shrimp(28g)

2 small tomato(200g)

1 tbsp tomato sauce(17g)

1bsp carrot, chopped

1tbsp onions, chopped

b. 1 balsam-pear,124g





11 59 445



Drinks Job's Tears Soup 2 cups(200ml) - - - -
Dinner a. Stewed Tofu with Chinese Cabbage

b. Whole Rye Bread


a. 1/2 block tofu(116g)

1/3 cup lentils, cooked

4 cup Chinese Cabbage(Pe-tsai)(300g)

2 tsp olive oil

b. 1 slice whole rye bread,24g

21 15 38 370


Drinks Plain water 1 cup(200ml) - - - -
Total - - 66 39 146  
Heat - - 264 351 584 1199
Heat% - - 22% 29% 49%  


Diet recipes for 1200 calorie diet weight loss


Breakfast recipes for 1200 calorie diet weight loss

a. Oat Bran with Soymilk and Banana Porridge

Pour soymilk in a saucepan. Add in oat bran.

Bring to a boil. Continue to cook 2mins.

Mash banana into mud, or cut into very small pieces. Place in the saucepan.

Stir well, turn off heat.


b. Cucumber with Egg Salad Recipe

Boil two eggs. Click here for how to cook hard-boiled egg.

Discard one egg yolk. Now we have one whole egg and one egg white. Cut into small cubes.

Clean cucumber, pad with knife back, then cut into small cubes.

Mix cucumber and egg in sesame oil, vinegar, and salt. Stir well.


Drinks: Take one pure green tea bag, or 2-3g loose green tea in a cup. Pour in boiled water, cover. Brew for 3-5mins.


Lunch recipes for 1200 calorie diet weight loss

a. Seafood Paella with Job's Tears Recipe

Replace white rice with Job's Tears.

Cook Job's Tears.

1/4 cup raw Job's Tears, 5 cups water.

Bring to a boil. Continue to boil for 60mins with low heat.

Filter grains from the soup. Set aside. Leave the soup as drinks.

Clean all the seafood. Poach in boiling water, take out quickly. Shell and devein.

Dice tomato.

Heat oil in a wok. Add garlic, onions, carrot, tomato sauce and tomato.

Add in Job's Tears. Stir fry for 3mins. Add 1tbsp seafood soup if dry.

Add in seafood, simmer for 10mins.


b. Balsam-pear (bitter melon) Salad Recipe

Clean, halved, crosswise. Halved again for each part along its length,  remove the seeds.

Cut into small sections. Poach in boiling water for 3-5mins.

Take out, cool, add oregano, basil, rosemary,thyme,savory,sage,etc. to taste.


Dinner recipes for 1200 calorie diet weight loss

Stewed Tofu with Chinese Cabbage (Pe-tsai) Recipe

Cut tofu into small cubes. Cut Chinese cabbage into strips along its length. Then cut into small section crosswise.

Heat oil in a wok, add onions, garlic. Stir. Add lentils, stir fry.

Add Pe-tsai,1tbsp hot water. Stir fry, add tofu, simmer for 5-10mins.

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