Those of you on 1200 calories

shemricquick

Can you post a "sample" day from your diet (for the rest of us to get ideas for different food suggestions)?

shemricquick

Can you post a "sample" day from your diet (for the rest of us to get ideas for different food suggestions)?

AmandaJ

I can post a sample day to the best of my knowledge - my calories are more like 1600 because I burnt 463 calories exercising today.

BREAKFAST: two scrambled eggs mixed with water, was out of fat free milk, cooked in Pam spray with green peppers, mushrooms, onions and spinach, 1/3 cup shredded cheese

AM SNACK: Yoplait light fat free yogurt

LUNCH: small portion of brown rice, shrimp and broccoli

PM SNACK: english muffin toasted smeared with little pb and honey

DINNER: 3 corn tortillas, lettuce, 1/4 cup pinto beans, tomatoes, onions, little bit of avacado, 1/3 cup shredded cheese

PM SNACK: 8 marshmellows (not the best choice, high in carbs but life happens)

slim1day

Hi. I am a 1200 calorie diet also. this is what I ate today.
Breakfast: 1 cup coffee with coffeemate fat free
2 scambled eggs, 3 strips of turkey bacon, 1 oz of mild cheddar cheese and 8 ozs of apple juice

Lunch: 3ozs of broiled Talapia withlemon pepper, and fat free butter
1 cup freshbroccolli with a sprayof fat freebutter- I can't believe it'snotbutter
1/2 cup rice a roni - chicken flavored

Dinner: i ate lite- 1 cup of Kashi Organic Whole Grain cereal - Cinnamon Harvest with 8 ozs of f/f milk

I hope this helps you alot.
It was difficult at first to count the calories, but you have to log it on your food log..that's the only way I can do it and stay within my count.

MrsTomy

Breakfast:
Fiber one pancakes with blueberries and lite syrup: 397 calories

Lunch:
Spinach and tomato salad with lemon juice as dressing: 36 calories
Shrimp: 95 calories

Dinner:
Brisket and sugar snap peas: 349 calories

Desert:
1/2 the fat ice cream: 260 calories

Total: 1,137 calories

I didn't exercise this day, or i would have eaten more. I allow myself + or - 100 calories...it is hard to be right on the money and i'm not gonna eat like 2.5 grapes or something to even it out! I figure if i stay + or - and go each way just as often it all evens out in the end!

If you eat really healthy stuff, you can eat quite a bit of it! Good luck!

MoMG

Breakfast
Better'n Eggs - Egg Beaters, 1 cup 120
Generic Tomato - Tomato Raw, Red, 1 tomato 21
Lunch
Generic (Fresh) - Romaine Lettuce, 4.5 cups, shredded 45
Generic Tomato - Tomato Raw, Red, 1 tomato 21
Hormel - Cooked, Carved Chicken Breast, 2 oz. 60
Homemade - Dressing Oil and Vinegar, 1 tbsp 82
Dinner
Generic (Fresh) - Romaine Lettuce, 6 cups, shredded 60
Home Made - Chicken Breast, Meat Only, Roasted, 200 g 330
Homemade - Dressing Oil and Vinegar, 1 tbsp 82
Generic - Fresh Whole Tomato, 1 tomato (cup) 35
Cheese - Blue, bleu, 1 oz 100
Snacks
Pears - Raw, 1 pear, small (approx 3 per lb) 81
Lipton - Chia Tea, 2 cup 0
Coffee - Brewed from grounds, 2 cup (8 fl oz) 5
Coffee-Mate - Fat Free Liquid Creamer, 2 Tbsp 20
Pears - Raw, 1 pear, small (approx 3 per lb) 81

johnblake

I'm not on a 1200 a day I do eat close to 2000 a day.
I start the day with protien shake, then off to work.
Breakfast: Grits or oatmeal or hard boild eggs, maybe turkey sausage. and about 3 pieces of fruit
snack: protien shake
Lunch: lean meat, like chicken breast pork or flank steak. fresh veg maybe a salad.
Snack: 2 to 3 pieces of fruit
Dinner: 2 Chicken breast, salad, 1 piece of fruit
snack: protien shake maybe some frozen fruit and vanilla yogurt
hope that helps

farmgirlh

I rarely eat just the 1200 since I have my exercise calories too but this is what I would eat on a non-exercise day. Good luck! I only drink water except for twice a week when I have a glass of wine with dinner but I make sure those are exercise days.

Breakfast
Orowheat whole wheat bread light (80)
Bummel & brown (45)

Snack
Yogurt (100)
Carrots (40)

Lunch
Tuna (60)
Bread (80)
mayo (30)
Fruit (100)
Celery (15)

Snack
Cheese (110)
Crackers (140)

Dinner
Spagetti (200)
Sauce (50)
Broccoli (50)
Bread (100)

amunet07

Breakfast
Quaker Chewy - 90 Calorie Granola Bar, 1 bar 90 19 2 1 1 remove
Add Food Remember Meal 90 19 2 1 1
Lunch
Oscar Mayer - Turkey Bacon, 4 slice 140 0 12 8 0 remove
Orowheat - 100% Whole Wheat Bread-Light, 2 slices 80 18 1 4 7 remove
Best Foods - Light Mayonaise, 2 Tbsp 70 2 7 0 0 remove
Generic Tomato - Tomato Raw, Red, 0.25 tomato 5 1 0 0 0 remove
Add Food Remember Meal 295 21 20 12 7
Dinner
Al Fresco - Buffalo Style Chicken Sausage, 1 link 130 4 6 13 0 remove
Ore-Ida - Steam N'mash Garlic Seasoned Potatoes, 3/4 cup, nothing added in preperation 110 17 4 2 2 remove
Add Food Remember Meal 240 21 10 15 2
Snacks
Eating Right - Vegetable Party Platter, 3 tbsp dressing (3oz veggies X serving #) 105 0 0 0 0 remove
M&M's - Mint Chocolate (the Fuller Sized Pieces), 0.69 oz (42g/ about 1/4 cup) 97 14 4 1 0 remove
Starbucks - Tazo Chai Tea Latte - Tall - Nonfat Milk, 1 serving(s) (12 fl oz ea.) 150 33 0 6 0 remove
M&M's - Mint Chocolate (the Fuller Sized Pieces), 0.69 oz (42g/ about 1/4 cup) 97 14 4 1 0 remove
Add Food Remember Meal 449 61 8 8 0
Total: 1,074 122 40 36 10
Your Daily Goal: 1,180 161 39 43 14
Remaining: 106 39 -1 7 4

fiddlechic

on my perfect day...

Menu

Breakfast 8am
1c kashi golean crunch
1c skim milk
2 egg whites
314cal

snack 10am
1 apple
1 string cheese
135 calories

lunch 1pm
2 tuna lettuce wraps
1 jello sugar free pudding
363 calories

Dinner 6pm
1 grilled salmon
1 steamed veggies
1 sugar free pudding
280 calories

Late night snack 8pm
1kashi bar with
1 tbs peanut butter
240 calories

TOTAL:1332

AshliColon

Breakfast
1/2 c oatmeal with 1/2 c blueberries, 1/2 serv of walnuts, and one scoop EAS prem protein

Snacks
Dannon - Light & Fit Strawberry Banana Yogurt, 2 Tangerines

Lunch
Salmon Burger (Trident Alaskan Salmon Patty), Thomas light multi grain engligh muffin, red onion, red leaf lettuce, tomato, pickle

Dinner
Salad with Red leaf lettuce, zucchini, Black Olives, Celery, Tomatoes, Cucumber, 1/2 oz of feta cheese, Carrots, Onions, Hearts of Palm, Kidney Beans, Black Beans, Chick Peas, Kraft Light Thousand Island Reduced Fat Dressing

Total = 1,222 calories

boomer0688

Hey here is my usual diet hope this helps. I know its hard it is to figure out different things to eat with so few calories to work with.
Day1
Breakfast: 2 slices Aunt Millies Light Potato bread with I Cant Belive Its Not Better Spray (70)
1 packet Quaker Oats Low Sugar Cinnamon Sugar Oatmeal (110)
Snack: 1 Nature Valley Granola Bar ( Roasted Almond) (190)
Lunch: 1 Orginal Light Flat Out Wrap (90)
6 slices Hillshire Oven Roasted Lunch Meat with Organic Brown Mustard (50)
14 Pringles Light BBQ Chips (70)
Snack 2: 21 Kroger Tiny Twists Pretzels (110)
Dinner: 1 Great Value Boneless Skinless Chicken Breast with 2 tbsp. Worcestershire Sauce 120)
2 slices Aunt Millies Light Potato Bread (70)
1 Green Giant Boxed Immunity Vegetable Mix (100)
Dessert: 1 Hungry Girl Peanut Butter Shake

crystal_sapphire

if i'm being good and not binging, this is what i usually eat:

breakfast
2 eggs in whole grain bun (300)
cup of calorie wise french vanilla cappucino (45)

lunch:
pita pizza using whole wheat pita, veggies such as peppers, pepperoni stick or sliced ham, soy cheese

comes anywhere from 350-420 calories

supper:
whole wheat pasta 1/2 a serving
a chicken breast
catelli marinara sauce
more veggies like peppers or zucchini

comes to about 350-400

snacks: (200)
banana
apple

loomoyer

Here is a day at approximately 1200 - I didn't really feel I was dieting either. Because I had such a big breakfast mid-morning, I ate a later lunch and an earlier dinner.

Breakfast
Coffee - Coffee W/Coffee Mate 1tsp,
Grapefruit - Raw, pink and red, California and Arizona, 0.5 fruit (3-3/4" dia)
Milton's - Multi-Grain Bread, 1 slice
Monterey - Baby Bella Mushrooms, 3 oz
Eggbeaters, 0.5 cup
Kraft Natural Shredded Cheese - Mexican Cheddar Jack Finely Shredded, 0.13 cup
Lunch
Market Pantry - Homestyle Italian Meatball Soup, 1 container (2 cups ea.)
Dinner
Pace - Pineapple Mango Chipotle Salsa, 2 TBSP
Happy Harvest - California Medley Frozen Vegetables, 3/4 cup
Jennie-O - Turkey Breast Tenderloin - Sesame Ginger, 4 oz
Kraft Natural Shredded Cheese - Cheddar Mild 2% Milk Reduced Fat, 0.25 cup
Mission - Multi-Grain Wraps, 1 tortilla (70 grams)
Daisy - Light Sour Cream, 2 tbsp.
Snacks
Celery - Raw, 4 stalk, small (5" long)
Skippy Super Chunk - Peanut Butter, 2 Tbsp

IUChelle423

I make sure I eat all of my fruits (4 servings) and veggies (6 servings) and that alone helps me stay within my calories because I fill up on them.

BREAKFAST (250 calories):
Yogurt (Yoplait Fat-Free)
Granola (1/3 - 1/4 C)
Mixed Berries (1/2 C)

SNACK (40 calories):
1 Clementine

LUNCH (around 300 - 350 calories):
Leftovers or sometimes a Healthy Choice Cafe Steamers + 1 cup steamed veggies with parmesan cheese or a salad with grilled chicken

SNACK:
Carrots (25 calories)
Apple, sometimes with peanut butter or dipped in vanilla yogurt, grapes (1cup) or cherries (1 cup)
Laughing Cow Light Cheese Wedge (35 cal) with Whole Wheat crackers (around 110 cal)

DINNER (300 - 350 calories):
Fajitas with chicken, tacos with lean ground turkey, whole wheat pasta with veggies and ground turkey,
Veggie patty with BBQ sauce (at least 2 servings of veggies with whatever I eat), Soup (Cambell's chunky chicken fajita is my favorite)

SNACK:
1/2 ounce chocolate (67 calories) - I love that I can have chocolate!

abillings9

Today for me looked like this...

Breakfast-
Fiber One Honey Clusters Cereal, 1 c.
Skim Milk, 1/2 c.

Morning Snack-
Blue Diamond Natural - Oven Roasted Almonds, Cinnamon Brown Sugar, 1 oz, 28g/ 24 nuts

Lunch-
Arnold - 100% Whole Wheat Bread, 2 Slice
Sargento - Deli Style Provolone Cheese , 2 Slice
Blue Bonnet - 65 % Vegetable Oil Spread, 1.5 tbsp. (Grilled cheese sandwich)

Dinner-
Dole Greener Selection Salad 1.5 c
Kraft Roasted Red Pepper Italian w/ Parmesan Dressing 2 Tbsp
Homemade spinach lasagna, one piece
Homemade garlic toast, 1/2 slice


And I'm left with 4 cals.
Today is my day off from working out though, so I didn't get any extra calories from that, on those days I add extra snacks after lunch like yoplait light yogurt or pretzel crisps.

speckle

Here's what I ate one day last week. It was about 1250 calories, but I'm not sure exactly how many cals were in the sandwich or the curry I made.

BREAKFAST:
Blueberries + Lowfat Greek Yogurt
Coffee + A splash of soymilk + honey

LUNCH:
chicken sandwich on foccaccia (don't know the exact calories because i ate out, but if my estimate was right, I stayed within my cals for the day)

SNACK:
2 stalks Celery + 1.5 tablespoons peanut butter

DINNER:
1/2 cup brown rice
Homemade vegetable curry
Boiled egg

SNACK:
Cheese
Blueberries

cmriverside

You all are doing GREAT on your food choices!

I'm on "maintenance" but I found a sample menu below. (my next post)

Stick with whole foods (doesn't come in a box, and not processed) whole grains, fruit , veggies, dairy (lowfat but not nonfat) and lean meat - 3 oz portions of meat (the size of a deck of cards).

Whole fruit instead of juice (fills you up and gives you needed fiber).

A $30 food scale is the best money you can spend for portion control.

cmriverside

Mayo Clinic : A sample menu
This sample menu can help you plan daily meals and snacks.

Note that if you're hungry, reach for more fruits and vegetables. But make sure your fruit is fresh or is canned in water or juice with the liquid poured off. Limit dried fruit and fruit juice to no more than one to two servings a day because they're high in calories and low in volume. Regular vegetable juice is high in sodium, so you may need or wish to choose a low-sodium variety.

Example of a 1,200-calorie menu

Breakfast ____________________________
1 medium banana
1 cup bran cereal
1 cup fat-free milk
Herbal tea

Lunch ___________________________________________
Tuna salad sandwich made with 1/2 cup water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspoon curry powder, chopped celery as desired, leaf lettuce and 2 slices whole-grain toast
2 cups raw baby carrots, jicama and bell pepper strips
1 small apple
Water

Dinner _________________________________________________________
3 ounces broiled cod sprinkled with juice of 1 lemon wedge and 1 teaspoon drained and rinsed capers
3/4 cup steamed green beans
1/2 cup sliced beets
Salad made with 1 cup bibb, Boston, butterhead or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamic vinegar and 2 teaspoons extra-virgin olive oil
1 nectarine
Sparkling water with lemon

Snack (anytime)__________________________________________________________________
1 small pear

Nutrient Analysis
Calories 1,191 Cholesterol 92 mg
Protein 85 g Sodium 1,263 mg
Carbohydrate 196 g Fiber 36 g
Total fat 15 g Potassium 2,967 mg
Saturated fat 4 g Calcium 385 mg
Monounsaturated fat 6 g

Servings

---

Vegetables 5
Fruits 3
Carbohydrates 4
Protein and dairy 3
Fats 3

Fitness_Chick

bumpin to check out when I'm more awake:yawn:

thanks all for sharing...got some great ideas from you all for various meals...great to mix things up a bit!

FC

shemricquick

I agree thanks to everyone for sharing!

sunflower8926

Breakfast:
coffee with skim milk & splenda
1/2 c. Fibre 1 honey & oats
1/2 c. 1% milk
1 med banana

Lunch
1 can Campbells Beef & Barley soup
3 WASA rye wafers

Snack
Apple cut and sprinkled with cinnamon
dipped in 1/4 c. Source Lemon Parfait yogurt (practically calorie free!)

Dinner
Chicken enchilada (Enchiladas Verdes from allrecipes.com, lightened up a bit)
1/2 c. low fat cottage cheese with
1 Dole fruit salad cup for dessert

(Thanks to everyone above for the great ideas!)

campfirequeen

OK-Here goes. I know this sounds bad, but some days I even have a hard time reaching my 1200 calories. Prior to the "challenge" that I am in now, I did W.W. and I would buy alot of my food from the
Schwans man (It costs a bit more, but he comes to my house and the food is already pre-portioned)

Breakfast: Usually Deans lowfat Cottage Cheese - 1/2 Cup - ( 80 cal )
Thomas' 100 Calorie English Muffin - 1 - spray w/ I.C.B.I.N.B.
Banana - 1 med - ( 110 cal )

Lunch: Subway 6" Sub - Oven Roast Chix Breast on Italian - Am. Cheese, Tomato, Cukes, Lettuce,
and Black Olives - ( 355 cal ) OR
Lean Cuisine Panini Sandwich - Chicken/Mush/Spinach - ( 340 cal ) OR
McDonalds Grilled Chicken Caesar Salad w/dressing - ( 370 cal )

Dinner: Schwans Potato Encrusted Cod - 1 piece - ( 200 cal )
Schwans Mini Bow Pasta w/Veges - 1Cup - ( 120 cal ) this satiates my pasta fetish well
OR Schwans Broccoli and Cheese - 1-1/2 Cups - ( 105 cal ) real cheesy-excellent

Snacks: I tend to lean towards Salty food---so I go for Smoked Almonds - 28 pieces - ( 170 cal ) high fat
though. I also like the new Pringles Stix- Honey - 1 bag - ( 90 cal )

Good Luck!!!