What does your 1200 Cal. day look like?

bkberry1

I am only a week into counting calories and still trying to figure out portion sizes. I have done low carb diets in the past with some success in losing, but never reaching my goal or sustaining my weight loss. I find low carbing as a lifestyle difficult as I love my carbs and at the end of the day feel deprived. So, for the first time in over 20 years, I am back to the "standard" of calorie counting....HELP!

Stella3838

How much are you trying to lose?

TeaBea

First realize that 1200 is a default minimum before exercise. Most women can lose weight when eating more. 1200 is for very petite and/or elderly women. My "1200" calorie day is really 1400 gross calories (200 calories in exercise).

I don't low carb either - can't maintain using that strategy and don't want to start over when I get to goal. I focus on protein with every meal, a plain bowl of oats doesn't stick with me......but making it with milk would add protein.

Breakfast - 300. 2% Greek yogurt, Fiber One cereal and berries

Lunch - 350 Salad w/grilled chicken, greens, cheese (sometimes) and light dressing.

Snack 1 - 150 Piece of fruit and a few nuts or a cube of cheese. Chai tea w/milk is another option (w/fruit)

Dinner - 500 Lean protein, veggies, starchy side, maybe a piece of fruit (depends on side).

Snack 2 - 100 100 calorie popcorn

Lizarking

8oz ham
8oz chicken
2 scoops protein shake
1 cup of broccoli
4oz cottage cheese

WinoGelato

What are your stats - height, weight, age and activity level?
How much weight are you trying to lose?
What rate of loss did you select?
Do you exercise? How often, what type?

1200 is often a goal that is provided based on information entered during set up, but it is not always necessary or appropriate to go that low in order to lose, particularly if you exercise - then you are meant to log and eat back those calories.

Finding an approach that is sustainable, even if it means a little slower weight loss, is the best choice.

kayeroze

I think all the above are correct, what are your stats? I'm 5'2 and mine is set at 1270 + exercise for 1.5 lb weight loss a week (need to lose a total loss of 70-80 lbs). My gross calories are 1200-1300 on lazy days and 1400-1600 on days that I work out. With a low calorie setting, protein is probably the focus you should go with, minimal snacks, and consistent portion sizes when you can.

idabest777

I aim for 1200 cals..if i'm working out i go over but i usually gross around 1200.
Earlier this week I made a big lentil stew that has lentils, quinoa, beans,and lots of veggies and is pretty filling with each serving being just over 300cals which makes more room for snacking this week.

So today for example..
Breakfast:
1 XL egg
10% fat yogurt
berries
all bran buds
sliced almonds
milk in my coffee
250 cals

Lunch:
Lentil stew
cheese on top
345 cals

Dinner
Lentil stew
cheese on top
345

Snacks:
Cottage cheese
Banana
200 cals

That's below 1200 but i'll be using up some more calories with drinks at a football game tonight. Normally I'd throw in more snacks like popcorn, sunflower seeds, or extra eggs.

Carolyn1965032017

My 1200 calories
50g Porridge
200ml skimmed milk BREAKFAST
50g Frozen fruit
40ml skimmed milk for coffee
301 calories


130g Banana
75g Apple
Protein shake 1 scoop with water 91calories
I high protein muffin 92 calories SNACKS
346 calories


2 slices high protein bread
100g Cottage cheese
82g Tomatoes LUNCH
100g fat free Greek yoghurt
5ml Agave nectar
329 calories


1 can tuna 100g
Spiralized Carrots 81g
Spiralised Courgettes 76g TEA
10ml Sainsburys chill and Mango dressing
189 calories


1000ml water
I herbal tea DRINKS
1 black coffee

Normally I eat more calories for tea but had more breaks at work and I was hungrier.
Im 5ft 2" and want to loose 6lbs at a 1lb weight loss per week. Once this is achieved I will up my calories gradually to 1450 then 1600 to 1700 when lifting heavier and doing more exercise.
I think I have around 35 calories left

InkAndApples

Today it looks like pita and hummus, chicken curry pot with rice, three double stuff Oreos, a Jaffa cake and a diet coke.

Just enough left over for a glass of wine. It's been one of those days!

firef1y72

My 1200 Calories looks a lot like 2000 Calories as I'm so active and get anything up to 1500 Calories added for exercise (think my record this year was 2500 Calories after a very active day with a half marathon among other things).

I'm up to 1800 right now but that includes 600 in snacks. My actual meals were:

Breakfast : 40g mini shredded wheat, 180ml unsweetened almond milk (181)
Lunch : Mushroom Cous Cous, Sweet chilli chicken breast, asparagus (449)
Dinner : Roasted Salmon fillet, veg stir fry in a chilli/lime sauce (package of stir fry veg bulked out with extra mushrooms, peppers, baby corn, carrot, broccoli, green beans), slice rye bread (537)
Total : 1167

But like I said I also had snacks, I treated myself to a rather yummy berry slice (414) and a pack of salt and pepper nuts (147) and 3 cups of tea (63). Still got another 700 to play with, that's the joy of being active you get to eat a lot more.

mom23mangos

casspf

1 egg scrambled with kale and half a Roma tomato l, cooked in 1tbsp of butter.

Apple and 1/4 cup of raw almonds

Springs mix salad with 1/2 chicken breast, strawberries, and balsamic vinegar

Nonfat plain greek yogurt with berries and half a banana

And then usually some sort of salad or variation of chicken and rice for dinner. This depends on how many calls I have left for the day as well as where my macros are.

bribucks

What is your height and age? I agree with other people that 1200 could be too low unless you are petite. I am 5'3" 120 lbs and try to keep between 1270-1320ish calories on normal days and 1300-1370ish on gym days.

Breakfast:
Protein powder (100 cal)
Mixed in water & a cup of almond milk (30 cal)
Sometimes a black coffee (0 cal)
= 130 cal

Mid-Morning Snack (only some days):
Half an apple (40ish cal)
OR Light & Fit yogurt (70 cal)
= 40-70 cal

Lunch:
Soup and/or salad (usually with chicken for protein) OR meal prep/dinner leftovers (like chicken broccoli rice)
Applesauce or carrots & light dip
= try to keep it around 300-450 cal

After-Work Snack (only some days):
Half an apple (40ish cal)
OR Low fat string cheese (50 cal)
= 40-50 cal

Dinner:
We do a lot of chicken, veggie, rice/quinoa recipe variations.
On a lazy day, Birds Eye makes great frozen bag meals that you toss in a skillet. Most are only about 280 cal.
Usually combine with a side salad.
= try to keep it around 400-600 cal


On GYM days, my after-work (pre-workout) snack is half a thin wheat bagel with almond butter. Yum! (145 cal)
On GYM days, for my dinner (post-workout) I always go to Chipotle and get: bowl with brown rice, chicken, a little bit of corn, and cheese. If it was an especially "good" day I will get about a guac but this rarely ever happens. (570 cal without guac, 710ish with guac)

WinoGelato

brianneangell08 wrote: »

What is your height and age? I agree with other people that 1200 could be too low unless you are petite. I am 5'3" 120 lbs and try to keep between 1270-1320ish calories on normal days and 1300-1370ish on gym days.

Breakfast:
Protein powder (100 cal)
Mixed in water & a cup of almond milk (30 cal)
Sometimes a black coffee (0 cal)
= 130 cal

Mid-Morning Snack (only some days):
Half an apple (40ish cal)
OR Light & Fit yogurt (70 cal)
= 40-70 cal

Lunch:
Soup and/or salad (usually with chicken for protein) OR meal prep/dinner leftovers (like chicken broccoli rice)
Applesauce or carrots & light dip
= try to keep it around 300-450 cal

After-Work Snack (only some days):
Half an apple (40ish cal)
OR Low fat string cheese (50 cal)
= 40-50 cal

Dinner:
We do a lot of chicken, veggie, rice/quinoa recipe variations.
On a lazy day, Birds Eye makes great frozen bag meals that you toss in a skillet. Most are only about 280 cal.
Usually combine with a side salad.
= try to keep it around 400-600 cal


On GYM days, my after-work (pre-workout) snack is half a thin wheat bagel with almond butter. Yum! (145 cal)
On GYM days, for my dinner (post-workout) I always go to Chipotle and get: bowl with brown rice, chicken, a little bit of corn, and cheese. If it was an especially "good" day I will get about a guac but this rarely ever happens. (570 cal without guac, 710ish with guac)

You burn 30-50 calories at the gym?

How much weight are you trying to lose? What rate of loss do you have selected?

I'm an inch shorter than you, considerably older, and maintaining now at 115-120, and I lost weight eating b/w 1600-1900 cals. Even being petite you can probably eat more than you are today and still lose.

Muana1005

1200 is a net calorie goal for 2 pound weight loss. If you exercise you should eat more.

Some days I'll go up to 1600 gross (net still 1200) and still lose!

TeaBea

Muana1005 wrote: »

1200 is a net calorie goal for 2 pound weight loss. If you exercise you should eat more.

Some days I'll go up to 1600 gross (net still 1200) and still lose!

Not exactly. 2 pounds is a daily 1,000 calorie deficit. If someone has a TDEE (total daily energy expenditure aka maintenance level) of 2,200 calories then 1,200 would be 2 pounds a week. But for smaller folks, 1200 calories may be the goal for just 1 pound a week. Either way 1200 is just as low as MFP will go for a woman.

SafioraLinnea

I'm in awe at the food you guys eat to lose weight. I did that for seven months but I got really sick so I upped my intake and started losing more weight because I had more energy and was able to be more active.

I lose 1-2 pounds a week at 1800-1900 calories daily.

shannonartsy

breakfast: eggs, spinach, mushrooms and a pear
snack: greek yogurt and berries
lunch: chicken, quinoa, Brussel sprouts
snack: cucumbers and canned salmon
snack: protein powder and soy milk
dinner: Varies (fish, quinoa, peppers; chicken, broccoli, mac and cheese; turkey chili; spaghetti with zucchini noodles and ground turkey; etc.)

This is what a typical day for me looks like and its usually around 1500 cals but I workout 5 days a week, so after my workout it puts me down around 1200 cals. On my "days off" from exercise I cut out my protein shake and usually have less snacks throughout the day to stay around 1200. Its not an easy commitment but I have consistently lost weight at a healthy pace. If you can stay committed it works

bribucks

Oh, I definitely burn more than 50 cal at the gym. But I personally try not to eat very much of it back. My activity level is "sedentary" since I have a desk job, which puts my TDEE around 1520. I am currently trying to lose 0.5 lbs/week. I only make it to the gym maybe 3 days a week, trying to improve that!

WinoGelato wrote: »

You burn 30-50 calories at the gym?

How much weight are you trying to lose? What rate of loss do you have selected?

I'm an inch shorter than you, considerably older, and maintaining now at 115-120, and I lost weight eating b/w 1600-1900 cals. Even being petite you can probably eat more than you are today and still lose.

Christine_72

To me, 1200 calories looks like... Hunger and misery

spdaphne

I would have a hard time doing 1200 calories. I just try to eat whole foods and eat till I'm feeling full. I'm also not trying to count calories either. Right now, after talking to my nutritionist, lowering my carb intake a bit.

kq1981

Christine_72 wrote: »

To me, 1200 calories looks like... Hunger and misery

Me too! I did 1200 cal when I first started and was hangry all the time so I set my goal to a smaller loss per week. I've lost 13.2kg in four months.

Sophannah2017

What a fab question, lots of fab meal ideas....I find sometimes I get stuck in a rut!
I too go between 1200 and 1400 calories, exercise dependent.
Yesterday I didn't go to the gym so my meal consisted off....

Breakfast: 40g Museli, 100g fat free Greek yoghurt and handful of berries
Lunch: Cous cous salad with 20g feta cheese, tomatoes, lettuce etc, etc
Snack : fat free yoghurt and easy peel orange
Dinner: vegetarian meatballs with tinned tomatoes, spices, peppers, baby corn and other veg - no carbs :0(

I'm a vegetarian and find not having loads of carbs hard too.....I do love them! Last night for example, I was really wanting pasta with my meatballs but that would have took me over my 1200 calories...and as I had no exercise I decided to leave the pasta alone!!! I was strong!!!!! Lol

bkberry1

Stella3838 wrote: »

How much are you trying to lose?

Stella3838 wrote: »

How much are you trying to lose?

bkberry1

My goal is to lose 55lbs. I am 53 yrs old with some arthritis issues that limit my ability for cardio workouts (I miss those days of taking brisk walks), but I am trying to get motivated to get moving again and to get serious about my diet. I have gone from being moderately active to sedentary, hence the weight gain.

jenniferinfl

I just want to be another person to caution that 1200 calories isn't right for everyone. I've lost 1.5 lbs per week, nearly 16 lbs so far, the equivalent of a 750 calorie per day deficit, eating around 2300-2800 calories per day. However, I'm active despite my desk job. I always get 10,000 steps and around a half hour of walk/jogging per day in addition to my regular steps throughout the course of my day. I'm 5' 6" and 228 lbs at the moment.
1200 calories is probably the right amount if you are on the more petite side with not much left to lose and not much activity.
I just wanted to speak up because I know that obese people get a lot of pressure to lose weight faster. That can be very difficult to sustain long-term though. For an active obese person, a 1200 calorie diet can be a 2000 calorie daily deficit, not healthy to do on a daily basis at all.