1200 Calories... What are you eating?

isk8nbessy
isk8nbessy Posts: 20 Member
in Food and Nutrition
I just wanted to get a rough idea of how you are filling up those calories in a healthy way. Can those of you who are eating 1200 calories be kind enough to list what you eat for breakfast, lunch, snacks and dinner? Any help would be really appreciated.
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Replies

  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    What am I eating when I eat 1200 calories?


    Lunch.



    (I keed! I keed!...


    ...but seriously.)


    ETA: Most people don't need to eat 1200 calories to see results. Most people will likely fare much better long-term by not trying to restrict themselves to such a deficit. (Inb4: 4'9" or shorter is not "most people".)


    ETAM: And if you're doing any kind of load-bearing exercise 24/7, you'll definitely need more than 1200 calories to fuel your efforts.
  • laceylucas86
    laceylucas86 Posts: 120
    following! I don't know how anyone does it on 1200, I am tryin to cut back to 1800 after being pregnant and eating 2300 for 9 months, struggeling, tips/ideas would be great!
  • reilles
    reilles Posts: 12 Member
    Breakfast: Kashi Go Lean cereal and 2% milk
    or 1 TBSP peanut butter on whole wheat toast
    or oatmeal with cinnamon and blueberries

    Lunch: egg salad sandwich
    or some sort of stir fry with meat and veggies

    Supper: A pita from Opa
    or an oven roasted chicken breast sandwich from Subway
    or pizza on a pita bread (go easy on the cheese)
    or some sort of new recipe

    Snacks: half a cup of 1% cottage cheese with blueberries
    Carrots and hummus
    healthy muffin (Tripe B or Banana Oat Protein - google them, they rock)
    half an apple or orange or a cup of blueberries
    Half a cup of balkan style yogurt

    I don't skimp on carbs or fat, but the key is complex carbs and healthy fats

    This post was brought you to by homework procrastination
  • Chickee8586
    Chickee8586 Posts: 155 Member
    Breakfast - egg white omelet (I use the southwestern egg beaters), add tomatoes, and lean deli ham or turkey breast. Comes to about 150-200 cal.

    Snack - light yogurt, 80 cal

    Lunch - Flatout wrap or multigrain sandwich thin, 4 oz turkey breast, 1 slice provolone cheese, mustard, tomato, shredded lettuce. 250-300 depending on the cheese.

    Snack - 1/2 pkg of Belvita cookies. 120 cal

    Dinner - baked boneless skinless chicken breast 4-6 oz, 2 cups broccoli or cauliflower, 1/2 c brown rice. 400-500 cal

    Snack = 100 cal popcorn snack bag
  • reilles
    reilles Posts: 12 Member
    BTW I also usually eat back my exercise calories, which would put me at around 1400 to 1500 calories on days when I work out
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    The pizza I make for lunch is about 1200 calories.
  • Sunbrooke
    Sunbrooke Posts: 632 Member
    I do 1200 or less (I'm short and small). I eat A LOT of fruit and veggies. You can look at my diary, but it is pretty boring. One trick is to blend up fruit and veggies to use for the base of dressings and drizzle a bit of oil separately, or add avocado when you blend. I have noticed that shredded cabbage and kale dont seem to need as much dressing as lettuce. I also drink alot of smoothies and whole juices. I go easy on grain, but I try to get one serving of whole grains a day and one of beans. I snack on nuts, but they aren't a trigger food for me.
  • Mkristoff1206
    Mkristoff1206 Posts: 8 Member
    For bkfst either Fage yogurt w/ fruit, 1 T diced walnuts, 1 T maple syrup or oat bran cereal w/ diced walnuts & maple syrup
    snack : 100 calorie almonds
    lunch: salad w/ deli turkey (no bread); small homemade muffin
    snack: protein bar or fruit
    dinner: 1 1/2 cups turkey chili w/ beans; small amount of cheese
    I actually usually end up a a bit over 1200 calories (more like 1300 or 1400 or so); I'm aiming to lose only 1 or 2 lbs more and then want to maintain…even going over my 1250 allotted calories I've lost a couple of pounds in a few weeks.
  • FoxyLifter
    FoxyLifter Posts: 965 Member
    1200 Calories... What are you eating?

    ....1750 because 1200 is well below my BMR.
  • courtney1189
    courtney1189 Posts: 17 Member
    I have found that the key is more protein! I weigh 138 and am down to the last few pounds that I would like to lose. The weight loss is sllooowwww, so I try to net around 1200 - 1400 calories daily.

    Breakfast ideas:
    advantage protein shake - 100 cals.
    egg white omelet with skim cheese and turkey bacon - this is usually around 175 cals. for me
    1 cup bran flakes with 1/2 cup almond milk - 135 cals.
    sugar free maple oatmeal - 100 cals.
    80 cal. greek yogurt

    Lunch ideas:
    sandwich with 35 calorie bread, ham, & skim cheese (around 120 cals.) - and then pair it with salad, veggies, or soup, baked chips, etc.
    lean cuisines under 300 cals (on a hurried day because of all the sodium)
    leftover meat with veggies (depending, typically around 200 - 250)
    progresso soup (200 cals)
    can of tuna with saltines (150 or so)
    sandwich thin with pizza sauce, fat free shredded cheese, and turkey or ham (around 170)

    Snack ideas:
    I eat several things for snacks that I eat for breakfast, as well ;) such as bran flakes, oatmeal, protein shake, greek yogurt
    small pink lady apples (usually around 55 cals)
    bananas (100 cals)
    tuna works as a good protein snack, as well
    100 cal. popcorn

    I typically have at least three snacks a day, usually one between breakfast and lunch. And two between lunch and dinner. I hope this helps!
  • RubyLou25
    RubyLou25 Posts: 212 Member
    Oatmeal with cherries for breakfast (or any fruit I have)

    Lunch is a sandwich with chicken laughing cow cheese spread and veggies or a salad with some kind of protien

    Supper is always something different. Salmon and veggies are my favorite.

    For snacks I like protein bars because I'm always on the go. Yogurt, cheese, fruit are good too.

    Oh, and coffee. All day

    ETA that I like the luna protein bars because they are around 170 calories. I just found the zone perfect bars and so far so good for 210 calories.
  • toomanireasons
    toomanireasons Posts: 84
    For breakfast you can have egg whites with 3 links of Jimmy Dean turkey sausage. All types of salads for lunch or dinner, steamed green veggies like brussel sprouts, broccoli, whole green beans, baked tilapia. sugar free jello, cucumbers, celery and cherry tomatoes make great snacks.
  • isk8nbessy
    isk8nbessy Posts: 20 Member
    Thanks for the replies! this is very helpful. I have moved to another country and so I don't have access to a lot of the foods I'm used to in the States so it's made the process a little trickier. I also do not have an oven so I'm limited to microwave and a hot plate and I needed some ideas so I won't get bored. This has been extremely helpful so thanks for taking the time to share!
  • GuyIncognito123
    GuyIncognito123 Posts: 263 Member
    Breakfast
    Body Fortress - Whey Isolate-Chocolate Protein Powder, 1 SCOOP

    Lunch (stir fry)
    Club House La Grille Fiery Habanero & Roasted Garlic - Seasoning, 1/8 tsp
    Bick's - Banana Pepper Rings, Hot, 2 g, 2 pieces
    Kraft - House Italian Calorie-Wise Dressing, 1 tbsp (15ml)
    Mushrooms - Raw, 92 g
    Broccoli - Raw, 102 g
    Body Fortress - Whey Isolate-Chocolate Protein Powder, 1 SCOOP
    Petrelli - Extra Virgin Olive Oil, 15 ml

    Supper (mushrooms and broccoli stir fry, cauliflower made into rice)
    Petrelli - Extra Virgin Olive Oil, 30 ml
    Safeway (Canada) - Soya Sauce - 35% Less Salt, 1 tbsp
    Broccoli - Raw, 67 g
    Cauliflower - Raw, 165 g
    Mushrooms - Raw, 48 g
    Club House - Greek Seasoning, 1/2 tsp (1g)
    Club House La Grille Fiery Habanero & Roasted Garlic - Seasoning, 1/8 tsp
    President's Choice - Barbecue Seasoned Whole Chicken, 300 g edible portion

    Supplements
    Natura - Ideal Protein (Ip) - Potassium Supplement 99 Mg, 1 tablet
    Natura - Multi-Vita, 2 tablets
    Natura - Cal-mag (Calcium, Magnesium, Zinc, and Vitamin D Supplement), 2 tablets
    Life Brand - Super Concentrate Omega-3 [no Fish Burps], 1 softgel

    It was 1400 calories, 37g carbs, 82g fat and 147g of protein.
    It would have been 1200 if I had less chicken and not all the olive oil. 200 calories isn't going to lose me any sleep.
  • sillyvalentine
    sillyvalentine Posts: 460 Member
    I just wanted to get a rough idea of how you are filling up those calories in a healthy way. Can those of you who are eating 1200 calories be kind enough to list what you eat for breakfast, lunch, snacks and dinner? Any help would be really appreciated.

    I'm eating 1100 (doctors orders).

    I eat wild sole (frozen fillets) because 10.5 oz is less than 200 cals and sooo much protein!

    I recently found these flat breads for sandwiches called flatout. I got them at Safeway. 110 cals for one flatbread which folds in half to make a sandwich. I throw in a slice of onion and a can of tuna w/ mayo for about 350 cals.

    I use those flatouts or tortilla wraps which are 140 cals each. You can make anything on them. Wraps, sammies, pizzas, quesadillas, even cheesesteaks.

    I eat mozza or other white cheeses because they are lower cals.

    I eat jalapenos, lettuce, onions, bell peppers, spinach...

    I don't eat much butter or margarine. I don't eat fruit. I don't drink anything except water. I don't eat sweets or candy. I try to keep my sugar under 20 and its usually around 2 - 4 grams.
  • sillyvalentine
    sillyvalentine Posts: 460 Member
    Thanks for the replies! this is very helpful. I have moved to another country and so I don't have access to a lot of the foods I'm used to in the States so it's made the process a little trickier. I also do not have an oven so I'm limited to microwave and a hot plate and I needed some ideas so I won't get bored. This has been extremely helpful so thanks for taking the time to share!

    definitely try to find some tortilla wraps then because you don't need to cook them.

    And smoked turkey sausage is already cooked so you could nuke it in the microwave and that would be good.
  • kellogsmscott
    kellogsmscott Posts: 67 Member
    I find it pretty easy, then again i tend to go over and make it back with exercise.

    Morning is usually fruit with coconut milk, or some toast and juice
    lunch is veggies and meat, or perhaps a sandwich (tuna salad for example)
    Dinner is lean meats, veggies, or soup - i looooove home made soup.

    I don't tend to hold myself back though, and if i want something, i have it, i just am honest about it and attempt anactivity to make up for it.
  • kellogsmscott
    kellogsmscott Posts: 67 Member
    Thanks for the replies! this is very helpful. I have moved to another country and so I don't have access to a lot of the foods I'm used to in the States so it's made the process a little trickier. I also do not have an oven so I'm limited to microwave and a hot plate and I needed some ideas so I won't get bored. This has been extremely helpful so thanks for taking the time to share!

    Hey where are you? I know your pain, I am currently in Shanghai and there is a huge battle to buy western produce. I also bought a mini counter top oven which has helped a lot.
  • Sunbrooke
    Sunbrooke Posts: 632 Member
    Thanks for the replies! this is very helpful. I have moved to another country and so I don't have access to a lot of the foods I'm used to in the States so it's made the process a little trickier. I also do not have an oven so I'm limited to microwave and a hot plate and I needed some ideas so I won't get bored. This has been extremely helpful so thanks for taking the time to share!

    I used a cheap little toaster oven almost exclusively when I was single. I usually used the same couple of little Pyrex dishes and lined them with foil.

    Also, the roaster ovens that you see for sale around the holidays work just as good as a full sized oven.

    My sister couldn't find yogurt when she loved in Belize, so she made hers. She also used her blender alot.
  • JemmaRestell
    JemmaRestell Posts: 6
    You look fantastic!
  • Pixt
    Pixt Posts: 95 Member
    Do you have access to a crock pot? If you brown a pot roast on your hot plate, then toss it, along with a bunch of chopped carrots and celery into the crock pot, and pour a cup and half of peach flavored tea (I know, odd, but I swear it's awesome) then cook it on high for about 4 hours, and low the rest of the day, you can have your "entree" set for any number of meals. Just add microwaved steamed veggies and you're all set.
  • marcellomoo
    marcellomoo Posts: 107 Member
    I'm on about 1200 and without an oven. I eat things like:

    pittas- chicken/ tuna and salad
    soup
    omelettes
    bowls of chilli
    protein shakes
    bananas
    porridge- chocolate/ syrup and strawberries/ banana
    sugar-free jelly with fruit in
    fruit bagels with jam
    stir fries
  • ieatcolors
    ieatcolors Posts: 1 Member
    Not sure if you will be able to buy this, but spaghetti squash! I really enjoy pasta and this has been one of my number one ways to reduce the calories. You can also cook it in a microwave. 1.5 cups of spaghetti squash is only 40 calories, a marianara sauce is about 35 calories for 1/4 cup, add veggie and protein and you can a sizable, filling meal for around 200 calories.
  • its_about_the_journey
    its_about_the_journey Posts: 10
    I am still pretty new to this, but egg whites are like magic for me at this calorie level. And at least in the US you can get them in the pasteurized cartons so they can be safely cooked in a microwave. I typically just add veggies (usually spinach) and salsa and call it a meal.
    Also, I love avocado but there is no way I can eat a whole one in one sitting, so I cut it up into my jar of salsa. That way I can eat it over a couple days and the acid in the salsa keeps it from getting brown.
  • kellogsmscott
    kellogsmscott Posts: 67 Member
    Also you can make "pasta" out of some veggies. I use zuchhinis and i also make mashed potato and rice with a cauliflower, and turnip with cayene pepper for fries.
  • isk8nbessy
    isk8nbessy Posts: 20 Member
    Wow you guys impress me with your culinary finds! I am in the Netherlands and the grocery stores here are tiny. Not much to choose from and it doesn't help that I'm not a good cook. I definitely need to invest in a toaster oven atleast.
  • JoRocka
    JoRocka Posts: 17,525 Member
    eggs + bacon for breakfast
    chicken + veggies lunch
    yogurt + protein + fruit
    fresh cut veggies afternoon snack
    more chicken/veggies or steak and veggies for dinner.

    measured and weighed to 5-10 oz of each thing usually.
  • Ninetta
    Ninetta Posts: 71 Member
    I just wanted to get a rough idea of how you are filling up those calories in a healthy way. Can those of you who are eating 1200 calories be kind enough to list what you eat for breakfast, lunch, snacks and dinner? Any help would be really appreciated.

    Feel free to take a look at my diary - you'll find:

    Cream of wheat with 1 cup blueberries (200 cal) - sub any fruit

    Black Bean and Tomato Stew (can find recipe in recipe section) - 210 Cal depending on your serving and is high in protien

    Stir fry - Rice noodles or just veggies with a little soy sauce and sea salt. If you can work lentils in that will give you a good size portion of protein

    Rice crackers, hazelnuts, apples, any raw veggie

    You'll eventually find your grove and it will be become easier!! Because you have limited resources for cooking food, eat as many raw items as you can!!!
  • annapanor
    annapanor Posts: 1 Member
    I eat about 1200 sometimes less sometimes more (FYI I only started this 4 days ago)

    breakfast: sometimes none cause I have no time for it but today i had beef jerkey from Costco thats about 180 calories
    Lunch: huge salad with 1 chicken breast with homemade avocado chipotle dressing approx. 400 calories
    Snack: two tangerines or one apple aprox 100 calories
    Dinner: turkey chilli with one slice of whole wheat bread and a little cheddar cheese thats 500 calories
  • lequire
    lequire Posts: 20 Member
    Wow, that would be really tough without an oven! Good luck! Here is what I usually eat for my 1200 cal/day:

    Breakfast: Yogurt and coffee with creamer
    Snack: Apple or banana
    Lunch: Leftovers from dinner or salad
    Snack: Popcorn
    Dinner: Some kind of meat option with veggies or sweet potato fries, most often baked chicken. My favorite sauces are hot wing sauce, pesto, marinade, or bbq.
    Dessert: I usually have enough calories for a small dessert or a glass of wine.

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