What a Weekend on 1,200 Calories a Day Looks Like

Nutrition // Caroline Attwood

What do you associate the word weekend with? For most of us, it’s about decompressing after a hectic week. Wine, food and sleep are enjoyed in abundance.

Admittedly, there’s something liberating about a lack of weekday structure – however, if you are watching your calorie intake it can be a minefield of over-indulgence.

Family dinners, cafe brunches, Sunday roasts, pub outings – the list of potential calorie blow-outs is huge. Plus, no one wants to be the killjoy who declines the desserts or roast potatoes!

Here at 12WBT, a lot of our members are on a 1,200-calorie-a-day plan. It’s all about eating well, and being mindful of portion sizes.

Here’s what a typical weekend would look like on 1,200 calories a day: whether you’re staying in with some 12WBT recipes, or going out. We’ve also included a few FREE 12WBT recipes, too!



Option 1: Breakfast Crumble with Cinnamon Yoghurt

Option 2: Baked Italian Eggs (click here for recipe)

Cafe order: 2 poached eggs on 1 piece sourdough with roasted tomatoes, spinach and mushrooms, and a long black or skinny flat white


Option 1: Tuna and Bean Slaw Pita Pockets

Option 2: ‘Bunless’ Burgers (click here for recipe)

Cafe order: 3 soft-shell tacos with grilled chicken or vegetables, salsa and salad (hold the sour cream and cheese)


Option 1: Warm Lamb, Pumpkin and Pomegranate Salad (click here for recipe)

Option 2: Baked Spinach and Ricotta Cannelloni

Restaurant order: Grilled fish of the day with mixed vegetables and 3 to 4 roast potatoes



Option 1: Corn Fritters

Option 2: Poached Eggs with Asparagus and Feta

Cafe order: Small bircher muesli with fresh fruit and a skinny latte


Option 1: Coriander Pesto Spaghetti with Roasted Capsicum

Option 2: Chicken and Broccoli Soup (click here for recipe)

Cafe order: Grilled chicken salad with olives, feta, fresh herbs and a light dressing


Option 1: Chicken Tikka Curry with Cauliflower Mash (click here for recipe)

Option 2: Bunless Burgers (click here for recipe)

Restaurant/takeaway order: Small chicken laksa

Weekend snacks at home

Option 1: 1 chopped apple with a tablespoon of peanut or almond butter

Option 2: 1 tablespoon of ricotta on two corn thins with sliced fresh tomato and cracked pepper

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