This simple One Day Diet Plan is a great way to lose weight.

I need to lose weight! We’ve all been there.

But, how do you eat to lose weight?

And, what must you do to lose weight quickly?

Famous diets agree that the most effective diet strategy is built around a 1200 calorie day.

I’ve outlined a simple 1200 calorie a day diet strategy that will allow you to lose weight in a week or less.

And, BONUS, it meets all of the daily dietary guidelines for good health!

QUICK TIPS For Mastering A 1200 Calorie A Day Diet

Your 1200 calorie diet in a nutshell: The bulk of your diet will be foods that are naturally low in calories and high in nutrients. These foods include vegetables, beans, and lean meats. They keep you satisfied and let your body lose weight quickly.

Want extra help?

See my post 10 Weight Loss Foods You’ll Like [Plus Meal Plan]

Download my free 7 Day Junk Foods to Super Foods Challenge for 13 recipes and a full week’s meal plan for weight loss.

Why This 1200 calorie a day diet is a healthy diet plan?

The foods you’ll eat on this 1200 calorie day are high in volume, fiber, and nutrients. These foods supply your body with energy over a long period, which promotes fat burning and blocks fat storage.

Eating to lose weight: What can you eat?

Follow these rules for the easiest way to lose weight on a low-calorie diet:

Eat mostly low calorie/high nutrient foods: leafy greens, non-starchy vegetables, lean protein (see “Super Low-Calorie Foods” and “Low-Calorie High Protein Foods” below)

Limit starchy vegetables, fruits, grains, red meats, nuts, and seeds

Avoid cheese, processed foods, sugar and refined carbs (white foods: bread, pasta, rice)

Click here for a healthy cheese sauce with only 10 calories per tablespoon

Don’t drink calories. Stick with water, coffee, tea or other non-calorie drinks

Super Low-Calorie Foods – Under 30 Calories Per Cup

You can eat these superfoods (fresh or frozen) anytime during your 1200 calorie a day diet to keep hunger and cravings away.

Leafy Greens

Less than 10 calories per cup

Examples: mixed salad greens, romaine lettuce, iceberg lettuce, spinach, kale

Non-Starchy Vegetables

Examples ranked from lowest calorie (i.e. celery = 15 calories/cup) to highest calorie (i.e. broccoli = 30 calories/cup)

celery, mushrooms, cucumber, celery, zucchini, cabbage, radishes, tomatoes, asparagus, peppers, cauliflower, broccoli. (See a full list of non-starchy vegetables here)

Low-Calorie High Protein Foods – Under 125 Calories Per Serving

Protein digestion slowly and promotes fat burning. Eat these low-calorie high protein foods for quick weight loss

Lean Meat & Fish

4-ounce servings of any of the following:

Turkey Breast (118 calories)

Chicken Breast (124 calories)

Tilapia (108 calories)

Scallops (125 calories)

Shrimp (85 calories)

Beans

Black Beans (120 calories per ½ cup)

Eggs

1 whole egg (70 calories)

Low-Calorie Fruits – Fruits under 40 calories per serving

These low sugar fruits are best for quick weight loss

Berries (any variety 32 calories per ½ cup)

Lemons & Limes (20 calories per fruit)

Grapefruit (39 calories per half fruit)

Whole Food Fats That Promote Weight Loss

These whole food fats are best for weight loss because they stoke your metabolism and suppress your appetite, reducing the total number of calories you eat in a day.

Avocados (45 calories per ounce)

Walnuts (50 calories per 1 Tablespoon)

Hemp seeds (55 calories per 1 Tablespoon)

Chia seeds (60 calories per 1 Tablespoon)

Low-Calorie Grains For Weight Loss

Whole grains contain nutrients your body converts to energy. Choose these low-calorie grains for weight loss.

Cooked Old-fashion oats 75 calories in ½ cup cooked (1/4 cup raw)

Sprouted Whole Grain Tortilla (link to amazon Ezekiel 4:9 SWG Tortillas) 150 calories per tortilla

Sample 1200 Calorie Meal Plan to Lose Weight

This one-day sample diet shows you how to eat to lose weight.

Breakfast (320 Calories)

Breakfast Burrito: One Sprouted whole grain tortilla filled with 2 scrambled eggs and one cup of chopped vegetables (i.e. tomato, mushroom, onion, and peppers). Sprinkle with Nutritional Yeast to make them cheesy.

Cheese Sauce for Vegetables [Recipe]- Only 10 Calories per Serving

Lunch (420 Calories)

Large salad: 4 cups of mixed greens topped with assorted non-starchy vegetables, ½ cup black beans, 4 oz. chicken breast slices, 1 Tablespoon of walnuts, avocado slices and 2 Tablespoons Maple Grove Farms Ginger Pear Dressing

Snack (145 Calories)

Chia Fruit Bowl Place one cup of your favorite berries in a bowl. Sprinkle the fruit with 1 Tablespoon of chia seeds. Stir and let the snack sit for 10 minutes before digging in.

Or, try my Honey Lemon Chia Sauce for Fruit

Dinner (310 Calories)

Tilapia served with two cups of cooked broccoli and cauliflower. Bowl of Zesty Tomato Soup

You’re All Set…

Good luck with your weight loss. Would you like 13 more recipes that will keep you eating for weight loss? You’ll find them in my 7 Day Junk Foods to Super Foods Diet Plan.

About the Author

Dr. Becky Gillaspy, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.