You are currently viewing Dr Now 1200 Calorie Diet Plan (Food List, Pros & Cons)
  • Post category:Diet
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A well-known bariatric surgeon, Dr. Younan Nowzaradan is the founder of dr Nowzardan diet plan. He brought in a massive change through the TV show, ‘My 600-pound life‘ in the lives of many obese people. The groundbreaking dietary plan has made quite a buzz in the market. The diet is primarily for patients who have to go through weight loss before surgery. However, people with obesity also follow this diet regime to get fast results. The theory is maintaining a well-balanced diet while decreasing your calorie intake.

What is dr now 1200 calorie diet?

The dr now 1200 diet plan is primarily a mix of high protein, low calorie, low fat, and low carbs products. The diet plan is to stick to a strict diet schedule of 1200 calories (maximum). Very serious and morbidly obese patients can keep their calorie limit up to 1000 calories. The primary goal is to cut off calorie consumption of up to 1200 calories every day without eliminating other essential foods except sugar.

The doctor Nowzardan diet contains many plant-based proteins, which keep the body hydrated and help keep track of eating habits. Each meal has 20 to 25 calories, around 30% of the total calories you can intake. According to research, protein increase on a low-calorie diet can minimize muscle loss, control appetite, and increase metabolism. The remaining calories come primarily from starchy and non-starchy vegetables, including a small amount of fat. According to the diet, you must drink at least 6 to 8-ounce cups of water daily. This daily water goal includes sugar-free drinks such as flavored water, Crystal Light, Zero Sugar Kool-Aid, unsweetened, coffee count, and decaf tea.

Dr Now 1200 Calorie Diet Plan

As per the diet plan, the foods for breakfast include egg white, oatmeal, turkey sausage, low-fat cottage cheese, whole wheat bread, plain Greek yogurt, or beans.

In lunch, you need to have non-starchy vegetables and foods, salads without dressing, canned tuna, deli meat or bake, grill lean protein and broil. You must not take more than three ounces of meat. It is strictly prohibited according to the diet plan.

You can have snacks like Greek yogurt but without sugar, ham roll-up, or turkey in dinner. Besides, you can have the same food like you had at lunch.

The diet plan can be challenging to follow. But people following the Dr now diet plan recipes get worthy results at the end.

Dr Now Diet Plan Recipes


2oz turkey sausage (cooked in water or microwaved) – 130 calories

1 egg white plus 1 egg (should not be fried) – 105 calories

1 slice whole-wheat toast – 90 calories

0.5 low-fat cottage cheese – 90 calories

Unsweetened tea, Unlimited Black coffee, water

Total Meal calories: 405


1 cans tuna in water – 200 calories

2 cups spinach – 40 calories

1 tbsp light mayo – 50 calories

2 carrots – 60 calories

Water, Unlimited unsweetened tea,

Total meal calories: 350


3oz grilled chicken — 130 calories

2 cups steamed broccoli — 100 calories

1oz low-fat cheddar cheese — 50 calories

Water, Unlimited unsweetened tea

Total Meal Calories: 280


2o turkey breast slices — 75 calories

1 piece of low-fat Swiss cheese — 60 calories

Total Meal Calories 135

Total Daily: 1170

Embark on a transformative journey to a healthier you with “Dr. Nowzaradan’s Diet Plan Transformation for Beginners.” Authored by John Doe, this guide unveils expert strategies, low-budget recipes, and a 365-day tracking journal based on Dr. Now’s 1200-calorie approach.

Foods to eat and avoid on Dr Now’s diet

Foods to eat:

Given below is the list of foods you can have as per the Doctor Nowzardan diet plan:

  • Non-starchy vegetables: Brussels sprouts, asparagus, cauliflower, broccoli, carrots, kale, cabbage, lettuce, squash, spinach, and zucchini
  • Starchy vegetables: peas, beans, and squash
  • Grains: oatmeal and whole-grain bread
  • Lean proteins: turkey, chicken without the skin, pork loin or chops, tuna canned in water, and lean cuts of beef like tenderloin and sirloin 
  • Dairy: skim milk, Greek yogurt, and low-fat cottage cheese
  • Fats and oils: small amounts of butter, margarine, canola oil, and olive oil
  • Beverages: decaf coffee and tea, water, and other calorie-free drinks, except diet soda

Foods to avoid:

The list of foods to avoid in this diet plan is extended. But if you can strictly follow them, you will get proper and faster results.

  • Sugar (Especially avoid artificial sweeteners)
  • Fruits with high sugar content (mangoes, bananas, cantaloupe, watermelon, cherries, pears, figs, or cherries)
  • Deserts (cookies, doughnuts, pie, brownies, frozen yogurts, or ice creams)
  • Potatoes (fried and baked, chips, whether mashed, tots, etc.)
  • Rice (both white and brown)
  • Pasta (both white and brown)
  • Starchy vegetables (peas, beans)
  • Bread (only whole grain- one ounce early in the day if possible)
  • Chocolates or candies
  • Jams and Jellies
  • Crackers
  • Nuts
  • Popcorn
  • Cereals
  • Honey
  • Juice
  • Syrup
  • Sport beverages
  • Shakes and Meal supplements
  • Dried or Candied fruits
  • Soda
  • Alcohol
  • Energy Beverages

Pros and Cons of Dr Nowzardan Diet Plan


  • Rapid Loss: Weight loss is the biggest gain of this diet plan. The calorie intake is very limited here. Your body will burn down the extra stored fat for proper functioning.
  • Better Sleep: Proper diet will promote better and sound sleep
  • Decreases risk of high blood sugar and knee pain: There are fewer chances of joint pain when you start taking a healthy diet. Also, eliminating sugar from the diet will prevent the risk of high blood sugar.
  • Promotes energy: You will see a significant difference while performing your daily activities as you start following this diet regime. You will have more energy and can work for longer hours.


  • High risks of gaining back weight: Restrictive diets can sometimes lead to weight regain. According to psychological factors, there can be changes in metabolic adaptation, hunger, and satiety hormones.
  • Micronutrient deficiency: You are allowed to eat only a restricted amount of food in the low-calorie diet. Hence, there can be a deficiency of some vitamins in a few cases.


Maintaining a healthy lifestyle is very important. Increased obesity can be harmful to your health in many ways. Dr now 1200 diet plan is a safe diet plan for people who want to reduce excess weight, especially for patients who undergo weight loss surgery. The diet is strictly a low-calorie diet with maximum protein intake. If you follow the whole schedule strictly in proper time, you can get beneficial results in no time. It is suggested you contact a healthcare professional before you move into this diet plan.