Free 1200 calorie diet menu Day 3 – 30 Day Diet

free 1200 calorie diet menu day 3_woman with tape measure around waist

Here is the free 1200 calorie diet menu day 3 for you to use to continue on your weight loss journey. Eating the foods as described is your best way to lose weight fast.

However, you can change any of the days of this 1200 calorie diet plan to any other days if you are not crazy about the food choices for that day or if you just get hungry for certain foods other then the ones laid out on any given day.

For example: if you don’t like day 1 foods you can eat day 3 foods or day 2 foods. But if you choose a different day make sure you eat all those foods for that day.

If you are very ambitious and want to make your own diet you can do that too.  I have put the calorie count beside each food so you can eat whatever foods you want from any days but by the end of the day all the food you eat should add up to 1200 calories or close to it.

You might want to eat todays breakfast but yesterdays lunch or dinner, its up to you .

Again, as long as the end of day calorie count is about 1200.

It is a good idea to look at all the days and see which ones you like the most, that way you can create your own diet around your favorite foods or recipes.

Stick to it and you will be truly small before long!

Free 1200 Calorie Diet Menu Day 3

DAY 1 – total Calories 1205

-350 calories total

  • Scrambled eggs on an English muffin

2 eggs -182 cal
1/2 cup cooked fresh spinach – 4 cal
1 whole-grain English muffin, toasted -100 cal
1 cup cut cantaloupe -64 cal

Scramble the eggs with spinach. Serve on English muffin with cantaloupe on the side.


SNACK -75 calories total

  • Strawberries and whipped topping
    1 cup strawberries (50 cal) and 2 tablespoon of Lite Cool Whip (25 cal)


LUNCH -355 calories total

  • Turkey, Pear & Swiss Cheese Sandwich

1 teaspoon Dijon mustard -3 cal
2 slices whole-grain bread – 20 cal
4 thin slices turkey -180 cal
1 medium pear, sliced -102 cal
1 slice low-fat Swiss cheese -50 cal


SNACK -60 calories total
1 cup grapes


DINNER – 362 calories per serving (makes 4 servings)

  • Herbed chicken & squash

Season 16 oz chicken breast with 1 tbsp chopped rosemary, 1/2 tsp salt and 1/4 tsp black pepper and brush with apricot-mustard sauce.

In a bowl, toss onions with 2 tsp vinegar and 1 tsp oil, 1 lb squash with 1 tsp oil.
Place chicken in oven at 400° and spread squash and onion in a single layer around chicken;
roast 15 minutes until chicken’s internal temperature reaches 165°.

  • Drink of choice – flavoured iced tea 3 calories


Enjoy my free 1200 calorie diet menu day 3! Cheers

Day 1  Day 2,    Day 4,       Day 5,         Day 6,     Day 7,      Day 8,   Day 9,   Day 10 Day 11,     Day 12,     Day 13,   Day 14,      Day 15,     Day 16,    Day 17,     Day 18,    Day 19 Day 20,      Day 21,      Day 22,     Day 23,     Day 24,     Day 25,    Day 26,   Day 27,   Day 28,   Day 29,   Day 30


Image on page from “Image courtesy of [Luigi Diamonti] /”.

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