sample meal plan of a 1200 calorie diet?

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yepitsalexis101
yepitsalexis101 Posts: 2
in Health and Weight Loss
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?

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  • HealthyGinny
    HealthyGinny Posts: 821 Member
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    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
    Iwannabemargo Posts: 4 Member
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    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
    Mjhnbgff Posts: 112
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    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
    nanainkent Posts: 350 Member
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    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
    darisey Posts: 228 Member
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    My diary is public, feel free to check out my log for yesterday :)
  • JessicaBR0
    JessicaBR0 Posts: 256 Member
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    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
    NikkiSmo Posts: 180 Member
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    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
    lvdesertdiva Posts: 33 Member
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    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 :love: the sweet pork barbacoa!! Worth checking out!!
  • gabriellejayde
    gabriellejayde Posts: 607 Member
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    my diary is open- i eat at 1200 every day.

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