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Simple 1200 Calorie Meal Plan

Calorie Meal Plan What Is It

EASY & AFFORDABLE MEAL PREP (Philippines) | 1200 Calories | Tips for EFFECTIVE DIET PLAN

When looking to lose weight and shed pounds, it is often recommended to try to cut our daily caloric intake. That is, eat less calories than we burn.

By eating less calories than your body needs, you create a caloric deficit that helps you use up your fat stores for energy, thereby helping you lose weight.

However, one of the biggest challenges people encounter with this approach, is that they find themselves hungry almost every time, which negates the whole point of the thing.

We all know how difficult it can be to lose weight when hunger pounds on you every single moment. Its not the best thing.

Thats why I did my best to ensure that this meal plan includes low carb, high protein whole foods, that are highly nutritious and will keep you satiated and fuller for longer.

This plan also includes foods for every time of the day, from breakfast, to lunch to dinner, with an occasional snack to munch on during the day as well. And all under 1200 calories.

Create Your Own Meal Plan

This menu is a three-day example of delicious foods you can fit into one day with a 1,200-calorie diet. If you need more variety, there are many nutritious foods you can enjoy. A simple online search will help you calculate their nutritional value.

You can use a recipe nutrition calculator to take the guesswork out of meal prep. Just input the recipe you’d like to make and read the nutrition label. You can also use it for side dishes, snacks, and drinks.

If the results for your recipe show it has too many calories, you can edit each ingredient. The calculator will show you healthier options.

The calculator is a useful tool when making out your shopping list. You’ll have a clearer idea of which foods are lower in calories, fat, and sugar. Having a little knowledge before you hit the store can help you make better decisions.

Here Are Some Healthy Dinners To Add To Your Low Calorie Meal Plan:

Further in this article under Sample 1200 Calorie Mean Plan Menu section Ill share a printable 1200 calorie diet plan using all the following recipes.

See the section above to learn how to divide your 1200 calorie diet into 3 meals and snacks. This section will give you some free recipes for your 1200 calorie meal plan.

In the Sample 1200 Calorie Mean Plan Menu section below, theres a printable 1200 calorie diet plan using all the following recipes.

Read Also: What Are Good Carbs For Weight Loss

If You Want To Lose Weight A Meal Plan Can Be A Useful Way To Do So

Many people choose to take on a calorie-controlled diet to help them lose weight and manage their food intake. But its important to make sure its the right option for you first.

Our 1,200 calorie meal plan is only suitable for women, as men generally have higher energy requirements than women. This means a plan that provides more calories a day would be more appropriate for men.

Its both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day.

Weve included the value for fibre too, to help you make sure you are meeting your nutritional requirements. We know lots of people in the UK arent eating enough fibre, so its important to try and include good sources in your diet every day.

Some of the recipes within this plan serve anywhere from 1-6 people. You can either reduce the quantities to serve as many people as needed or look at the chefs tips to see if the recipe can be made in bulk and frozen for a later date. This will also help reduce waste.

Lose Weight By Eating Website 1200 Calorie Meal Plan Pdf

Image result for Healthy 1200 Calorie Meal Plans

In this section I will supply you with a printable 1200 calorie diet plan, using the recipes I shared above.

The great thing is that all the recipes above will bring you to more healthy meal options. This will help you stay within 1200 calories a day!

As you can see in the above low calorie meal plan, I have utilized leftover chicken and steak in more meals.

In the case of the lunches where there are two different calorie counts. The lower calorie count is without chicken and the higher count is with 1/4 cup cooked shredded chicken.

Read Also: Calories In 1/2 Cup Oatmeal

Heart Healthy Meal Plan Within 1200

Since a 1200-1500 calorie meal plan would surprise your body with its sudden impact on body weight and functioning, it is essential to safeguard your heart health. Hence, it is crucial to plan your meals smartly. As mentioned above, you should add adequate amounts of fruits and vegetables that are healthy for your heart. Let us look at some foods that are low in calories and enhance your heart health.

  • Eat more seasonal fruits and vegetables, as the minerals and vitamins in them are heart-healthy.
  • Include more fibre-rich foods such as green leafy vegetables, nuts and seeds along with whole pulses and legumes in your diet. They keep you satiated for long and prevent excess calorie-consumption
  • Add whole grains to your diet. They are complex carbohydrates like multi grains and millets that take time to convert into sugar and are healthy for your heart.
  • Omega-3 fatty acids help prevent heart diseases by reducing the free radical damage of cell walls. Hence, you should consume them. The best sources are fatty fish, walnuts and flax seeds. You can also opt for Omega 3 supplements to further reduce the free radical activity.
  • If you crave chocolates, do not hesitate in consuming a piece of dark chocolate. It is rich in antioxidants, which can help boost heart health.

What To Eat On A Cheap 1200 Calorie Diet Plan

Below is my simple diet plan for cheap weight loss success.

Read on for my simple ideas for foods to eat for a cheap 1,200 calorie diet plan.

I like to keep things simple, and so I no longer write down everything that I eat and how many calories each thing has .

Instead, I simply make sure that I eat no more than 300 calories for breakfast/morning snack, 400 calories for lunch/afternoon snack, and 500 calories for dinner, as a general rule of thumb.

I am a big advocate of keeping things simple, because I really think it helps people to stick with and accomplish their goals.

Note: If you want to lose weight and do it on a budget without spending a ton of money, check out this article with 15 tips for how to lose weight on a budget!

Don’t Miss: What Carbs Are Gluten Free

Are You Ready For The Challenge

  • Hide your sweets No temptation please! Tell your friends and family about your diet plans. Avoid social events during the 7 days, or bring your snacks along and stay strong!
  • Make a shopping list and stick to it. Dont go shopping hungry by the way!
  • Feel free to make amendments to this 1200 calorie diet find what works best for you depending on the season of the year, country and taste.
  • Dont punish yourself Its ok if you go over the daily calories, this is a very healthy diet and going over the calories because you ate more fruits and veggies is alright!

Have a go at this Here is our in case you want to make your own 1200 calorie diet plan.

Recommended reading:

Calorie A Day Meal Plan Here At Eatingwell We Approach Clean

1200 CALORIE MEAL PLAN! LOST 5 POUNDS IN 5 DAYS! meal plan included!

* 1 serving Muesli with Raspberries

Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesnt have added sugars, which take away from the healthy goodness of this whole-grain breakfast.

* 4 cups White Bean & Veggie Salad

* 1 medium apple

* 4 cups Kale Salad with Beets & Wild Rice

* 1 serving Balsamic-Dijon Chicken

Daily Totals: 1,224 calories, 61 g protein, 153 g carbohydrates, 40 g fiber, 47 g fat, 1,400 mg sodium.

* 1 serving Avocado-Egg Toast

Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as its made without added sugars, unlike many store-bought breads. Also, if you plan to top your egg toast with hot sauce, look for a brand thats made without added sugars.

* 1 medium pear

* 1 serving Greek Meatball Mezze Bowl

* 1 medium orange

* 1 serving cup Squash & Red Lentil Curry

* 1/2 cup Easy Brown Rice

Daily Totals: 1,225 calories, 63 g protein, 147 g carbohydrates, 33 g fiber, 46 g fat, 1,965 mg sodium.

* 1 serving Muesli with Raspberries

* 1 medium orange

* 1 serving Greek Meatball Mezze Bowl

* 12 almonds

* 1 serving Asian Tilapia with Stir-Fried Green Beans

* 1 cup Easy Brown Rice

Daily Totals: 1,206 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 48 g fat, 1,444 mg sodium.

* 1/2 cup rolled oats, cooked in 1 cup milk

* 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

* 1 medium apple

* 1 serving Greek Meatball Mezze Bowl

* 1 medium banana

Also Check: Calorie Calculator To Gain Weight

Indian Weight Loss Diet Plan Meal Swaps

One of the easiest ways to eat healthy is to swap out the unhealthy foods from your Indian Diet plan is with its healthier alternatives.

For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. So, it is great if you check out a few healthy meal swap options that you could try going forward.

Calorie Weight Loss Diet Chart Plan

A lot can be spoken about what goes into an ideal diet chart. However, ones nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.

Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.

However, we have put together a diet plan ideal for weight loss with Indian food. This 7 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.

Recommended Reading: How Many Carbs To Lose Weight

Calorie Diet And Adding More Calories As Needed

Not everyone will be satisfied with 1200 calories a day and so I wanted to chat quickly about what to do when you needs to add more calories.

For instance, if you did the calculator for calories per day above, and you need 1500 calories a day, or perhaps 1350, this section will help you add calories.

1500 calorie meal planning can be simple and easy! All you need to do is add snacks to the 1200 calorie meal plan above!

Simply add 1-3 snacks to the day, each is around 100-150 calories and will get you to the 1300, 1400, 1500 calories a day you are looking for.

What You Want To Know


How do I know how many calories I should be eating?

I have a calorie and macro calculator here!

Will I lose weight on 1200-1500 calories?

Losing weight on these calories really depends on where you are starting from. The only way to know this is to keep track for at least a week, without making dietary changes. If you dont lose or gain weight during that week, that is your baseline calories. Once you have a baseline, creating a deficit of 500 calories per day will help you lose 1 lb per week.

How do I balance my families meals with my own weight loss meal plan?

The meals on this program can be eaten by anyone in the family! The only difference will be in how much you eat compared to your family. Maybe youll have 4 ounces of meat for dinner, and theyll have 6 ounces.

Can I exercise on these calories?

Exercising while you are eating 1200 1500 calories will depend on what you consider exercise, the intensity, and how long youve been exercising. Walking is a great place to start, and can be done comfortably on this program. Assess your energy level during the day and make adjustments from there.

Are you a medical professional?

I am not. I graduated with a bachelors degree in health education, and recently became a certified personal trainer. This meal plan and my low calorie recipes are for information only. Please visit a qualified provider in your area to discuss your personal circumstances.

Also Check: Recommended Carb Intake For Diabetics

Mathematics Of A 1200 Calorie Meal Plan

The sudden cut of calorie intake to 1200 may lead to weight loss as per its basic idea. But as mentioned before, the results may vary from person to person. That is because weight loss goes hand-in-hand with the rate of consumption and burning calories and how the body reacts to these changes.

Depending on a persons calorie consumption, the body may change how it burns those calories. So a heart-healthy meal plan should have lower levels of sodium and saturated fats and higher levels of fibre, including hydrating fresh fruits and veggies.

What to include:

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Don’t Miss: Low Carb Meals For The Week

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Calorie A Day Meal Plan Daily Totals: 1214 Calories 58 G Protein 166 G Carbohydrates 32 G Fiber 41 G Fat 1553 Mg Sodium

Sample Meal Plan 2 for 1200 calories a day

* 1 serving Peanut Butter-Banana Cinnamon Toast

Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter.

* 1/2 cup raspberries

* 1 serving Greek Meatball Mezze Bowl

* 1 serving Pork Chops with Garlicky Broccoli

Daily Totals: 1,225 calories, 54 g protein, 102 g carbohydrates, 30 g fiber, 71 g fat, 1,175 mg sodium.

* 1/2 cup rolled oats, cooked in 1 cup milk

* 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

* 1 medium pear

* 1 serving Veggie & Hummus Sandwich

Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure youre choosing one without added sugars or excess sodium. You can also try making your own. EatingWells Garlic Hummus is both easy and delicious.

* 1 medium orange

* 1 serving Cauliflower Rice-Stuffed Peppers

* 2 cups mixed greens dressed with 1 Tbsp. Citrus Vinaigrette

Meal-Prep Tip: Youll use the remaining Citrus Vinaigrette next week.

Daily Totals: 1,203 calories, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.

* 2 cups Jason Mrazs Avocado Green Smoothie

* 1 clementine

* 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

* 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus

Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10. Store the dressing separately.

* 1 plum

Read Also: How Much Calories Do You Need

Breakfast Ideas For A Cheap 1200 Calorie Diet Plan

Simple and cheap breakfast foods you can eat on a 1,200 calorie diet plan include the following ideas.

Fresh or frozen fruit and yogurt

Many pieces of whole, medium-sized fruit are 100 calories or less. This includes various varieties of apples, bananas, peaches, nectarines, plums, oranges, and more.

One cup of fresh or frozen strawberry halves is only about 50 calories, and a cup of blueberries ) is about 85 calories.

A cup of mixed fruit is generally also 100 calories or less, and a cup of mixed berries is generally about 80 calories.

Some of these fruits you can cut up and eat directly in your yogurt, like bananas, strawberries, and other fresh or frozen berries.

I like to eat my fruit with Dannon Light and Fit yogurt, which has only 110 calories per cup.

With a cup of yogurt at about 100 calories and whole fruit or cup of cut fruit at about 100 calories or less, this leaves me 100 calories for a snack later in the morning.

For that morning snack, I usually eat another piece of whole fruit or baby carrots or something similar.

Foods To Avoid On A Simple 1200 Calorie Diet Plan

1200 calorie diet plan Foods to Avoid on 1200 Calorie Meal Plan

As earlier stated, while shedding light on what the 1200 calorie diet plan is, the food to avoid while following this diet plan is an unwritten code.

It is not strictly stated to avoid certain foods, but it is in your best interest to avoid them so you dont stay long on this diet plan.

Most of the food items that are listed here are purely exempted for anyone who has a weight loss goal irrespective of the diet plan he/she follows.

Avoid the following foods:

Soft drinks: Juice, aerated drinks, and any drink that contains artificial added sugars/sweeteners.

Alcohol: Because it contains sugar capable of increasing your blood sugar level.

Fried foods: Fried snacks, etc.

Carbohydrates: Rice, pasta, candy, and other simple carbohydrates because they make you hungry quickly and they are high in glucose. At best make sure you limit their intake substantially.

Fat: Food items that are rich in fat

Recommended Reading: Calories In Wendy’s Frosty

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