sample meal plan of a 1200 calorie diet?

yepitsalexis101

Does anyone mind giving me a sample meal plan of a 1200 calorie diet?
I always either eat too little where people accuse it of being unhealthy, or I eat too much which then inevitably leads to a binge. Does anyone have a meal plan or helpful tips?

HealthyGinny

Hey

I can't tell you I eat perfect foods all the time but if you want a "healthy" meal for not too many calories, I can tell you what I ate at lunch

1 piece of white fish (I think it's called hake?) - 100g : 75 cal
Sliced leek (the frozen kind bcz I was lazy) - 200g : 46 cal
Spices, salt, pepper : 0 cal
1 tomato (medium) : 22 cal
Soya sauce (2 tbsp) : 20 cal
1 yoghurt 0% : 64 cal
1 apple : 60 cal

Here you have a meal for less than 300 cal, which is useful when you only eat 1200 cal a day. If you want to increase the proteins and the cal, you can swap the fish with scrambled eggs (or meat) or something. Also, I tend not to use butter or oil to cook when I can avoid it but if you do, you have to count those calories.

Hope I was a bit helpful If you need more ideas, feel free to add me

Also, sorry for the grammar, I'm French.

Edited because I forgot the tips!

You should try to reach your goal of 1200 cal almost every day; don't eat too little, otherwise as you said you might end up bingeing or starving (kind of).

Try to eat several meals around 200-300 cals through the day.

You can drink lemon water and chew sugar-free mint gums to reduce sugar cravings.

You could have some treats sometimes (dark chocolate, a cookie, or sth) so you don't obsess over sugar.

Drink tons of water

Iwannabemargo

I don't like eating breakfast so I normally eat a brioche and a bannana
Lunch is either home-made vegetable soup or a salad and tea will be a portion controled low fat meal.
I now avoid bread (and hence butter),
Dessert is fruit or lowfat yoghurt and fruit.

I use a lot of Total o% greek yoghurt as its lovely and creamy in cooking.

On my exercise days, (Zumba 3x a week) I up my calories to my exercise limit

HTH

'Margo

Mjhnbgff

I average between 1,200-1,600 a day. My biggest meal of the day is breakfast and my lightest meal of the day is dinner. This is what I ate on Sunday, which comes to just a little over 1,200. It's pretty typical of the kinds of things I eat - fruits, veggies, lean proteins, whole grains, and minimally processed.

Breakfast
1 pouch Plain Grain organic oatmeal - 160 cal
1 cup skim milk - 90 cal
1 medium banana - 90 cal
Flaxseed meal - 60 cal
2 oz roasted turkey breast - 70 cal

Snack
1 medium granny smith apple - 80 cal
2 oz roasted turkey breast - 70 cal

Lunch
4 oz miso glazed salmon - 252 cal
1 cup braised brussel sprouts - 87 cal
1/2 cup baked acorn squash - 42 cal

Dinner
homemade lemongrass ginger chicken soup with spinach and
nappa cabbage - 256 cal

nanainkent

Folgers-Classic Roast Coffee Medium Blend - Coffee, 2 cup (6 ozs) 0 cal
Coffee Mate Liquid Creamer - Pumpkin Spice , 4 Tbsp 140 cal

Weight watchers smart one with chicken and broccoli cheese and pasta 331 grams 340 calories

1 cup fiber one honey nut clusters cereal 160 cal
2 oz soy milk 23 cal
2 mini reeces cups 88 cal

(2 toasted cheese sandwiches consisting of)
2 hy top wheat bread 90 cal
2 sara lee 45 cal wheat bread 90 cal
2 provalone cheese .8 oz 100 cal
2 hillshire farm smoke turkey sausage 2 oz 90 cal

2 mini reeces cups 88 cal

1254 calories as you can see it may not be too healthy but it works for my first 3 month push to start off with. I have about 80-100 pounds to lose so I am giving myself 3 months to try to lose 30 pounds and work on portion size and then I will learn for healthy foods.

darisey

My diary is public, feel free to check out my log for yesterday

JessicaBR0

Check out skinnytaste.com. Her recipes are usually under 400 cal per serving. They are filling and tasty. She has breakfast, lunch and dinner recipes.

NikkiSmo

I'm usually right at 1200 cal a day and I eat real food, healthy food. I have noticed some of the people on here may stay under 1200 cal a day but they are not eating meals, I don't consider a pack of crackers a meal. Feel free to view my diary.

lvdesertdiva

Check out skinnytaste.com. Her recipes are usually under 400 cal per serving. They are filling and tasty. She has breakfast, lunch and dinner recipes.

I second skinnytaste.com !! I have gotten some of my favorite recipes here. I LOVE the sweet pork barbacoa!! Worth checking out!!

gabriellejayde

my diary is open- i eat at 1200 every day.