1200 Calorie Meal Plan Ideas

AngelaKim714

I am struggling to only eat 1200 calories on the days I do not go to the gym. I just recently started and wanted to see some of your guys' meals plans or an example that would be helpful. Also are there any useful tips to fight cravings and the urge the grab "seconds"?

ameliajane90

You can friend me, I'm eating 1200 cal a day too and I've found ways to stay below on non-gym days. Check out my diary. As for seconds, just learn to cut down your recipes! You can plug recipes into calculators online and halve them so that you aren't making 6 servings for 2 people. If there's no more food, you can't have seconds!

Pre-logging my meals helps with this too. I know exactly how many servings I can have of something before I even wake up (I log the night before, even on weekends) So if I want seconds or thirds I know it will put me over my limits and I can see exactly how that will impact my deficit for the day. I find that a lot more helpful than tracking as I go, logging seconds, and then ending up with 24 cal for dinner at the end of the day.

funjen1972

I'm eating between 1200-1300 daily.
Breakfast: old fashioned oatmeal prepared with water & splenda. This holds me until lunch.

Lunch: high fiber sandwich skinny with turkey & hummus or avocado, Roasted or raw veggies

Dinner: lean protein, roasted veggies & whole grain (farro, bulgar, Quinoa,) prepared with low sodium chicken stock and maybe throw in some kale or spinach or maybe homemade veggie chili or other soup with FF sour cream

Snacks: banana, hummus/carrots, protein bar, orange, 1/2 avacado with 1/2 sandwich skinny or high fiber tortilla

I eat throughout the day and don't really sit for a full meal. Lots of veggies, whole grains & lean protein. I cook a few times a week and package into single servings.

SweatLikeDog

Eat protein for breakfast, start lunch and dinner with soups, favor more protein, lower carbs, eat lots of veggies.

rubysky1978

AmeliaJane90- I'm eating 1200-1300 on my off days. I know I need to eat more when I'm working out. I'm starving right now, (An off day) but afraid to eat because I don't wanna go over my goal. I'm also eating the same thing all the time. I'm getting bored. Do you have any plans I can look at?

ameliajane90

I sent you a request. My biggest advise is to eat back you exercise calories. Those of us eating at the bottom end of things need to watch that we eat ENOUGH! Going under can be dangerous so don't be afraid to eat some back. I will leave some to maintain a deficit (100 or so usually) but if I'm starving after a work out I eat what I can and stay on plan.
Find what fills you up. For me it's protein. A high protein meal keeps me full for 4-6 hours. For some, fiber works better. Find what works for you. If it helps start timing how long you go between meals. Look at which things keep you full the longest and work those in to your diet more often!

esjones12

1200 calories is the lowest recommended net intake for women per most health care professionals.

AKA - you are struggling because you are not eating ENOUGH! What are your stats? You most likely are being too aggressive with your weight loss goals. You do not need to starve yourself to lose weight.

dbmata

a steak, a little bread, and a bunch of veg.

ameliajane90

Yes, it should be said I am 5 foot exactly. I'm short even as short women go. If you're starving, reevaluate your goals. Don't try and lose 2lb every week, try .5 or 1lb. Losing a bunch of weight really fast and then gaining it all back because you're starving and can't keep up that eating habit won't help you at all.

AngelaKim714

funjen1972 wrote: »

I'm eating between 1200-1300 daily.
Breakfast: old fashioned oatmeal prepared with water & splenda. This holds me until lunch.

Lunch: high fiber sandwich skinny with turkey & hummus or avocado, Roasted or raw veggies

Dinner: lean protein, roasted veggies & whole grain (farro, bulgar, Quinoa,) prepared with low sodium chicken stock and maybe throw in some kale or spinach or maybe homemade veggie chili or other soup with FF sour cream

Snacks: banana, hummus/carrots, protein bar, orange, 1/2 avacado with 1/2 sandwich skinny or high fiber tortilla

I eat throughout the day and don't really sit for a full meal. Lots of veggies, whole grains & lean protein. I cook a few times a week and package into single servings.

mmm that sounds AMAZING!!!! all of it. I will have to try making that high fiber sandwich for sure. Thank you for that.

glutenfreechic

Mfp first gave me 1200 cals per day, to lose .5kg per week. I'm 5.3 so not that tall either. I felt starving all the time and would often feel dizzy, faint and very irritable. Cravings and hunger aplenty. Summoning the energy to work out was difficult, despite eating back all my calories for exercise. I could last 10 days maximum then I'd end up saying screw it I can't sustain this and just eating whatever. I tried this same calorie amount a few times and failed each time. I've now changed my goal to .25kg per week which gives me 1490 cals per day. Those extra cals just keep me back from that brink, no more feeling shakey, dizzy or faint and not irritable and i have the energy to work out. And i still go over some days, but not as often. If it's too much of struggle it's unlikely to be sustainable long term. If possible, try a slower goal, and be reassured that though weight may not come off as fast, you still can't be gaining either, be as kind to yourself as you can be in the process

WannabeStressFree

I'm eating legume and grain recipes and they fill me up with little calories, it's actually hard for me to eat my calorie goal (this is from an overeater), I'm nourished and feel great, i recommend looking for recipes like these.

MrsBennefield

I sent you a friend request. I'm at 1200 a day too. In the beginning it can be hard if you're used to eating a lot more, but as your stomach shrinks you will most likely start feeling full before finishing your meal. Eat slower so your body has time to tell your brain you are full and drinking water between bites has worked for me. I still eat whatever I want, just less portions. Check out my diary.

rayw89

I'm on 1,200 also. At first I felt hungry quite often, but I stuck with it. I'm a little over 5 weeks in and it doesn't bother me anymore. I find things to snack on to keep me going through the day. One thing I like to make recently is a big omelet. I use 1 egg(70 calories), 6 tablespoons of egg whites(50 calories), 1 teaspoon olive oil(40 calories), and 1/4 cup of low calorie pizza cheese(80 calories). I saute yellow onion, mushrooms, and spinach in just a teensy bit of olive oil, for the filling. Ofc salt/pepper to taste. It makes a big tasty omelet for well under 300 calories. I think it's great for dinner. I'm also a big fan of Chobani Greek 100 or Yoplait Greek 100 yogurt cups. And I snack on pretzel sticks quite a bit. I also highly recommend making big pots of veggie soups. They're low in calories, fill you up, and can be kept on hand for days.

dbmata

you felt hungry because you aren't eating enough.

fyi.

Unless you're like, a dwarf.

TBrownCVT

Try eating more fats and proteins. People on diets have a tendency to avoid them because they have more calories per gram, but they fill you up better and keep you feeling full longer than carbs. Keep your carbs at a minimum.

jujuev

I've also been trying to stick with 1200 cal a day. I do oatmeal in the morning have fruit for snack sometimes fruit and cottage cheese. Lunch I'll have egg salad sandwich with hummus and carrots or turkey wrap. I try to stay under 500 cal. Then dinner I try to find a recipe at around 500 cal- Pinterest is a great resource for yummy healthy recipes. That pretty much puts me at 1200. If I exercise that day (I go 3x a week) then sometimes I allow myself a small snack/dessert after dinner. I don't tend to log my workouts cuz I don't always want to eat back my calories. I always have a veggie with dinner and either quinoa or brown rice for my carb and only 1/2 c serving. Meat tends to be chicken fish or ground turkey.

ragardiner

I am also on the 1200 calorie a day. I go over a bit but exercise leaves me a bit under! I just started this app and would love to have some accountability friends that are in the same count so we could share food ideas! I've got my macros set for 40% carb 30% fat 30% protein ! Going to see how that works out! Feel free to add me! I eat healthy (most days)

RedPanda85

I try to keep my meals at 300 cals each with three 100 calorie snacks. That's my goal at least. I haven't quite accomplished it but it helps to think about it in those terms.

I keep lots of low cal snacks around. Greek yogurt. Cottage cheese. Baby carrots. And some yummy mix ins - no sugar added fruit preserves, muesli, hummus.

I try To stick with soups for lunch. And I aim for a high fiber high protein dinner. I also read that it's important to keep a little fat in your diet to keep feeling full. So I might do a teaspoon of olive oil in a salad or with my dinner.

I found a delicious recipe for meatless stuffed peppers. Low cal and high protein. Felt really full afterwards!

steeheart

I've lost 40 pounds in 6 months. I started with 1300 calories a day and now for me to lose 2 pounds a week i have it set to around 1150. I find that eating already prepared meals is easier for me to stick to my calorie goals, because there are no "seconds". I eat the burrito, or tamale or can of soup and then its done. I also dont snack during the day besides veggies and fruit. I usually save all my snacks like almonds and yogurt for the end of the night, after I see how many calories I have left for the day. Sometimes I'll have 300 calories left after dinner, and ill get to have lots of snacks to watch a movie with or some wine! I also drink lots of flavored sparkling water through out the day, because it tastes delicious, has no calories or fake sugar, and it keeps me full. Here are some examples of foods I eat. I keep my meals between 250-400 calories each. Hope this helps you!

breakfast- two scrambled eggs with a romeros tortilla(only 77 calories!).
-frozen steelcut oatmeal with a half a tablespoon of peanut butter

lunch- a turkey sandwich. a half a slice of pepperjack, a small amount of mayo and plenty of mustard.
-trader joes tamale
-can of minestrone soup
-chicken salad sandwich with pickles

dinner- pasta with some butter and marinara
- a frozen trader joes burrito
- trader joes personal pizza
- trader joes tikka masala or butter chicken


snacks: fruit, cucumber with lime and salt, roasted almonds, sliced tomato with salt and pepper, greek yogurt, a macaroon

vanessangonzalez

funjen1972 wrote: »

I'm eating between 1200-1300 daily.
Breakfast: old fashioned oatmeal prepared with water & splenda. This holds me until lunch.

Lunch: high fiber sandwich skinny with turkey & hummus or avocado, Roasted or raw veggies

Dinner: lean protein, roasted veggies & whole grain (farro, bulgar, Quinoa,) prepared with low sodium chicken stock and maybe throw in some kale or spinach or maybe homemade veggie chili or other soup with FF sour cream

Snacks: banana, hummus/carrots, protein bar, orange, 1/2 avacado with 1/2 sandwich skinny or high fiber tortilla

I eat throughout the day and don't really sit for a full meal. Lots of veggies, whole grains & lean protein. I cook a few times a week and package into single servings.

Sounds good! What's a "high fiber sandwich skinny"??

vanessangonzalez

I'm also on a 1200...I eat mostly a green smoothie for breakfast and popcorn for lunch and save my calories for dinner. Kind of getting bored, too, though. These all sound delicious...!

Terpnista84

For me it depends on the type of day I have that makes it easier to not eat a lot. Today, I'm not even at 600 calories yet and I'm not starving by any means.

What I did today was drank a warm cup of lemon water when I got to work. That really curbed my appetite and I ate my breakfast of boiled eggs at 11. I ate lunch around 1pm which was a 250 calorie Lean Cuisine (braised beef with sweet potatoes- so good) and it kept me full. I've also been drinking a lot of lemon water throughout the day.

For a snack I had greek yogurt and a small piece of Kind bar.

I've been really busy at work so that's helped take my mind off hunger and eating. Now I can go easy at the gym and can splurge a bit on dinner (egg salad on wheat and chips as a treat )

Terpnista84

vanessangonzalez wrote: »

I'm also on a 1200...I eat mostly a green smoothie for breakfast and popcorn for lunch and save my calories for dinner. Kind of getting bored, too, though. These all sound delicious...!

Saving calories for dinner helps a lot!! A lot of people suggest eating your heaviest meal at breakfast. But I find myself getting late night cravings or overeating after an intense workout. It helps a lot for me to save at least 600 calories in the evening.

kerussll

AngelaKim714 wrote: »

I am struggling to only eat 1200 calories on the days I do not go to the gym. I just recently started and wanted to see some of your guys' meals plans or an example that would be helpful. Also are there any useful tips to fight cravings and the urge the grab "seconds"?

The only way I can stay under this goal is to eat tons of fruits and veggies. Try to pack as many into a meal as you possibly can. Big salads are a good meal, just make sure you use low calorie dressing. My favorite is the bolthouse farms yogurt dressings. So good and really low in calories! Also, find vegetables you really love. I can eat a pound of brussels sprouts because I love them! When dinner for me is a big ole pile of sprouts plus a little meat, it's pretty easy to stay under my goal.

vanessangonzalez

Terpnista84 wrote: »

vanessangonzalez wrote: »

I'm also on a 1200...I eat mostly a green smoothie for breakfast and popcorn for lunch and save my calories for dinner. Kind of getting bored, too, though. These all sound delicious...!

Saving calories for dinner helps a lot!! A lot of people suggest eating your heaviest meal at breakfast. But I find myself getting late night cravings or overeating after an intense workout. It helps a lot for me to save at least 600 calories in the evening.

It would be ideal to eat heavy in the morning and light at dinner! I can definitely tell a difference the next day when I've done so. But fortunately/unfortunately I like to have dinner with my husband. I do get those late night munchies though...I have to take myself to sleep sometimes. Lol.

saharris1965

Mine is set at 1100 and I try to stay under after excersise. AM- 2 turkey link sausages and 1/2 cup egg whites scrambled. Lunch- small baked chicken breast with small salad or cup veggies. Or ww smart ones with small salad. Dressing is Malt vinegar with a little stevia added. Dinner- 3 turkey meatballs using egg whites and panko(Insanity recipe) cup of veggies and salad. 9 to 10 cups of water daily. My excersise is either p90, T25 or 10 min rapid results. Snacks can be pickles, radishes, cheese stick, cherry tomatoes, almonds, turkey and cheese roll ups, apples

FoodFitnessTravel

OK, so in the morning i eat chocolate, not too much, like 150 calorie bar or probiotic yoghurt, but for me it has to be something sweet. I get hungrier at night so I tend to leave most of my calories for dinner & after dinner.
For lunch i love subway, the chicken or turkey one without cheese (their cheese is like plastic and you save 50 calories). I love subway, it's only like 320 calories because i do double meat with veggies and mustard. And you can get full!
Dinner is either sandwich too, sometimes i do tuna with greek yoghurt and mustard and chopped cucumbers and peppers, really yummy. Or a huge salad with smoked chicken or boiled eggs.
In the afternoon i always have coffee and an apple.
I usually have room for 200 cal ice cream before bed, i have a huge sweet tooth

If you are doing 1200 calories, it's helpful if you have snacks all day, not big meals and just one meal at night, and by big i mean like 700-800 cals. I drink coffee, diet coke, and of course lots of water, apples, banana and something sweet for my snacks.

Again, if you're doing 1200, you GOTTA have some tolerance for hunger, you ain't gonna be full all the time, i know soups, veggies, lean protein blah blah blah but most of us are used to more fatty, sugary and carby meals and if you're serious about wanting to lose on 1200 calories, suck it up princess
Feeling hungry for a bit is normal and human feeling, just get used to a bit discomfort, once i got over the need to feel full and satisfied all the time it helped me big time.

Terpnista84

FoodFitnessTravel wrote: »

OK, so in the morning i eat chocolate, not too much, like 150 calorie bar or probiotic yoghurt, but for me it has to be something sweet. I get hungrier at night so I tend to leave most of my calories for dinner & after dinner.
For lunch i love subway, the chicken or turkey one without cheese (their cheese is like plastic and you save 50 calories). I love subway, it's only like 320 calories because i do double meat with veggies and mustard. And you can get full!
Dinner is either sandwich too, sometimes i do tuna with greek yoghurt and mustard and chopped cucumbers and peppers, really yummy. Or a huge salad with smoked chicken or boiled eggs.
In the afternoon i always have coffee and an apple.
I usually have room for 200 cal ice cream before bed, i have a huge sweet tooth

If you are doing 1200 calories, it's helpful if you have snacks all day, not big meals and just one meal at night, and by big i mean like 700-800 cals. I drink coffee, diet coke, and of course lots of water, apples, banana and something sweet for my snacks.

Again, if you're doing 1200, you GOTTA have some tolerance for hunger, you ain't gonna be full all the time, i know soups, veggies, lean protein blah blah blah but most of us are used to more fatty, sugary and carby meals and if you're serious about wanting to lose on 1200 calories, suck it up princess
Feeling hungry for a bit is normal and human feeling, just get used to a bit discomfort, once i got over the need to feel full and satisfied all the time it helped me big time.

The last part is so true!!!

vanessangonzalez

FoodFitnessTravel wrote: »

Again, if you're doing 1200, you GOTTA have some tolerance for hunger, you ain't gonna be full all the time, i know soups, veggies, lean protein blah blah blah but most of us are used to more fatty, sugary and carby meals and if you're serious about wanting to lose on 1200 calories, suck it up princess
Feeling hungry for a bit is normal and human feeling, just get used to a bit discomfort, once i got over the need to feel full and satisfied all the time it helped me big time.

So true!!

blondejennifer_us

I am doing the 1200 calorie a day. 200 average for each meal and snacks in between.
Breakfast I will eat cereal with skim milk or a slice of toast with an egg over it.
Lunch is a turkey sandwich with lettuce and tomato or a cup of noodles with sauce. Soup.
Dinner I'll have a half of grilled cheese with tomato soup. A cup of veggies with 4oz of meat.

I have fruit and veggies for snacks or a small smoothie.