1200 CALORIE MEAL PLAN

1200 Calorie Meal Plan

A 1,200-calorie food is not paleo, vegan, gluten-free, or low-carb. Diet and Diets Calories from being indebted to a specific plan of foods that contain foods you don't enjoy How to choose foods that contain foods that contain calories. Divide your calories into three meals and one or two snacks. Each meal contains about 300 to 350 calories, a snack 100 to 150 calories.

Archive to consume 1200 calories

Superfood Foods Superfoods provides the carbohydrates, protein, fiber, healthy fats, vitamins and phytonutrients you need for safety while you're trying to lose weight. I recommend the 1,200-calorie diet from 5 ounces of protein, 3 cups of dairy, 2 cups of vegetables, 1 1/2 cups of fruit, and 5 tsp. What they tested were healthy oils and 5 ounces of cereal. You can save about 120 calories from foods that make diets good value but don't make a big meal — such as eggs, coffee, mayonnaise, or honey.

The foods you choose within these nutritional foods should be of high quality. For example, proteins low in saturated fat, such as salmon, white fish, chicken breast, lean turkey, sirloin, tofu and tempeh. Choose whole, whole, rice... Choose a variety of vegetables that cover the rainbow - leafy greens, red peppers, ritual eggplant, yellow squash and the occasional serving of starches, such as peas and sweet potatoes. Choose whole fruit rather than sweetened varieties or juices, which contain concentrated calories and no fiber. High-quality dairy products consist of low-fat milk, cottage cheese or hard cheese. A cup of skim milk or low-fat kefir from other dairy. Healthy fats come from olive oil or avocado oil, fatty whole avocados, nuts, and seeds.

The first option is 1200 calories

Divide the portions of each food group through your meals and snacks. In a generic plan configuration, breakfast is an ounce of cereal with half a cup of fruit and a cup of dairy. For example, eat 1/2 cup of cooked oatmeal with 1/2 cup of blueberries and 1/2 cup of plain yogurt. Or a cup of shredded wheat with ½ cup of chopped banana and ½ cup of skim milk.

At lunch, choose 1 ounce of 1 1/2 cups of grains, 1/2 cup of fruit, 1 cup of dairy, and 2 1/2 ounces of protein. Ambience of grilled chicken, and 2 1/2 ounces of grilled chicken, along with a large liver serving of 1 cup of raw spinach, 1/2 cup of sliced ​​almonds, and 2 1/2 ounces of grilled chicken and olives. Eat a cup of a cup of strawberries and a cup of plain non-fat yogurt for dessert. Alternatively, take 2 1/2 ounces roasted salmon fillets and serve with 1/2 cup of rice and 1/2 cup of steamed broccoli with 8 ounces of skim milk and prunes.

Dinner consists of 2 ounces of cereal, 1 cup of vegetables, 1 cup of dairy and 2 1/2 ounces of protein. Have a cup of 100 percent coffee pasta with ½ cup of marinara sauce and 2 1/2 ounces of ground turkey. Add 1 1/22 ounces of shredded Parmesan cheese, and 1 cup 2 cups of steamed chopped zucchini on the side. A cup of quinoa along with 2 1/2 ounces of grilled tilapia with 1 cup of quinoa makes a cup of sweet milk, and a small apple for dessert fits in as well.

Eat two snacks, one with an ounce of cereal, ½ cup of cereal, ½ cup of fruit — like ½ cup of woven wheat flakes with a small pear — ½ cup of a cup of vegetables and ½ cup of a cup of dairy — like ½ cup of creamy ricotta cheese Pair With fresh basil and grape tomatoes.

The second option is 1200 calories

You can also plan a 1,200-calorie day to start with 1 ounce of cereal, 1 cup of dairy, and 1 ounce of protein. For example, eat a boiled egg with 1 1/2 ounces of creamy mozzarella and a whole half made with whole wheat; or 1/2 ounce of walnuts sprinkled into 1 cup of low-fat plain yogurt with a drizzle of honey and two 3-inch-diameter whole-wheat pancakes.

A coconut consists of 2 servings of grains, ½ cup of vegetables, ½ cup of dairy, and 2 ounces of protein. Combine 2 ounces of watered-down tuna with 1/2 cup chopped celery, carrots, sweet pepper, and 1 teaspoon mayonnaise. Serve on 2 slices of wholegrain bread with 4 ounces of milk to drink. Instead, eat four loaves of rye bread with 2 ounces of lean turkey, a 3/4-ounce slice of cheddar cheese and a large 3-inch slice of tomato.

Hold supper, eat it opposing one of the grains, 1 cup of vegetables, 1 cup of fruit, 1 cup of dairy, and 2 ounces of protein. Saute ½ cup of diced tofu with 1 cup of peas and serve over ½ cup of brown rice - season with soy sauce, rice wine vinegar, garlic, and ginger. A cup of raspberries and an 8-ounce cup of low-fat kefir finish the meal. Instead, have a 2-ounce serving of a lean, grilled hamburger on half a whole-wheat bun with a cup of carrot sticks on the side. A cup of low-fat yogurt with one cup of strawberries is an after-dinner treat.

At snack time, eat 1/2 cup of fruit, 1/2 cup of dairy, 1 ounce of cereal or 1/2 cup of vegetables. For example, have a 4-ounce glass of skim milk and a prune as your first snack and a glass of tomato juice with a small piece of cornbread for the second.

The ultimate 1200 calorie meal plan

Keep breakfast simple with just one cup of fruit and one cup of dairy. Have a cup of plain, non-fat Greek yogurt with a cup of blueberries for breakfast; a glass of non-fat kefir with a squeeze of maple syrup and an orange on the side; Or 2 cups of low-fat cottage cheese with a cup of fresh cherries.

For lunch, eat 1 1/2 ounces of grains, 1/2 cup of vegetables, and 1 cup of dairy. Combine 1/2 cup of low-fat ricotta with 3/4 cup of whole-grain spaghetti and 1 cup of steamed broccoli; Make a salad with 3/4 cup quinoa, 1/2 cup chopped cucumber, red pepper and 1 1/2 ounces feta cheese; Or have a cup of soy milk along with a small whole-wheat bagel and ½ cup of hummus.

Dinner contains 1 1/2 ounces of grains, 1 cup of vegetables, 1/2 cup of fruit, and 2 ounces of protein. Meal ideas include 2 ounces of grilled tenderloin with 1 cup of mashed sweet potatoes, 3/4 cup of wild rice and 1 cup of grapes; 2 ounces grilled chicken in 1 1/2 6-inch tortillas with 1 cup of onion, sauteed pepper, 2 thin slices of avocado, and 1/2 cup of diced mango; OR 1 cup of black beans with 3/4 cup of brown rice and ½ cup of chopped tomatoes, onions, cilantro, and baby clementines.

In your morning snack, enjoy 1 ounce of cereal, 1/2 cup of dairy, and 1 ounce of protein. For example, eat two tablespoons of hummus with five whole-wheat crackers and half a cup of skim milk. Later in the day, eat 1 ounce of cereal, 1/2 cup of vegetables, 1/2 cup of dairy, and 2 ounces of protein. Enjoy 1 cup of romaine lettuce, a 3/4-ounce slice of Swiss cheese and 2 ounces of low-sodium ham on top of half a whole-wheat English muffin.

Add variety

You can change the way calories and nutritional requirements are divided according to your hunger levels and schedule. If you don't like a suggested food, replace it with one you enjoy — like swapping peaches for an apple, green beans for broccoli, or whole-grain gluten-free bread for wheat bread.

The 1,200-calorie diet is the lowest you can maintain without risking nutritional deficiencies and losing lean muscle tissue. If you find that you are very hungry on this low-calorie diet, consider increasing the calories a bit. You will lose weight a little slower but you may find a less restrictive plan more manageable.

You will also need to increase your calories if 1,200 calories per day causes you to lose weight faster than 3 pounds per week continuously for several weeks. Losing weight too quickly can put you at risk of developing gallstones and other medical complications.