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Advice for people with diabetes and their families

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1,200 calories a day meal plan for women

Before starting any weight-loss programme, please read How to choose your meal plan so that you make sure you follow the plan that's right for you. 

This nutritionally balanced meal plan is suitable for women only and contains 1,200 calories a day, at least five portions of fruit and veg and is carb-counted for your convenience.

The 1,200 calories a day meal plan pdf is currently being updated, but will be available again soon.

 “I went online and found a phone app that suggested I should only eat 1,200 calories a day. I still stick to that most of the time. I didn’t follow any diet. I loved my potatoes, but, slowly, I started eating smaller portions. If I wasn’t full up, I still wouldn’t take another portion. 

I threw away my deep-frying pan and cut out all sugary sweets and snacks, having a handful of nuts instead.”

Fatima has lost almost 20kg (3 stone) and her type 2 diabetes is now in remission. Read Fatima's story.


Monday's meal plan 


Start the day with Apricot porridge with toasted seeds, have a chicken and tomato sandwich for lunch and this Mixed vegetable and bean curry for dinner. 

Tuesday's meal plan 


Kick-start your day with this breakfast of Almond, apricot and pumpkin seed granola, have a tasty ham sandwich for lunch and an afternoon snack of Healthy hummus and an oatcake. Try this crisp salmon salad for dinner. 

Wednesday's meal plan 


Enjoy this Apple and muesli smoothie for breakfast, Spaghetti with courgette, chilli, tomato and bacon for lunch and a Chicken and lentil curry for tea. 

Thursday's meal plan 


Breakfast is this Apricot porridge with toasted seeds, lunch is a delicious Tandoori chicken chapatti and tea this Lamb tagine, with a Wholemeal fruit bar as a snack when you want it - Enjoy! 

Friday's meal plan 


After a breakfast of bran flakes, have a Salmon, red onion and sweet pepper wrap for lunch and for dinner it's this Cod with tomato sauce.


Saturday's meal plan 


It's Almond, apricot and pumpkin seed granola for breakfast, this Mackerel salsa wrap for lunch and a quick and easy Thai chicken stir-fry for dinner.

Sunday's meal plan 


Lazy Sunday starts with a bowl of no-added-sugar muesli, this Welsh leek rarebit for lunch and Marinated chicken skewers with couscous for dinner. 

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