1200 Calories per day

I think mine is open as well.

How do you look at your diary?

Mine is open as well.

same for me roughly, and really healthy foods 5 or less servings of bread,if you add me you can see my diary. except for tuesdays on which days i cheat my food is very well put

My diary is open, add me as a friend. I usually eat 10-20 calories below 1200 but today, I am at exactly 1200.

Hiya, I'm on the same as well. only started one week now, haven't checked my weight as yet. I am a bit frightened. Just in case I haven't lost

Breakfast:

1 Xtreme wellness tortilla: 71 calories
3 egg whites, scrambled: 51 calories
diced onions and peppers: 10 calories (ish)
1/2 c. strawberries: 25 calories
coffee: 5 calories
creamer: 35 calories

total: 197


AM snack:
1 oz. cashews or almonds: around 150-170 calories
1 apple 95 calories

total: 245-265



Lunch:

grilled chicken strips: 100 calories
Xtreme wellness tortilla: 71 calories (or a sandwich roll for 100 calories, or light bread for 90-ish calories)
1 cup spinach: 7 calories
1/2 tbsp light mayo: 23
fruit of choice

total: 201 plus your fruit


PM snack:

1/2 c. lowfat cottage cheese 81 calories (or a string cheese, 80 calories)


Supper:

4 oz. chicken breast 100 calories
salad 25 calories (ish)
light dressing 80 calories (ish)
small baked potato with fat free sour cream 140 calories (plus sour cream-depending how much you use, 25 calories)
1/2 c. steamed broccoli (or veggie of your choice) 27 calories

total: 397




I love these tortillas. They're so versatile as taco wraps or sandwich wraps. Other things I have are smoothies. I use frozen blueberries and strawberries, baby carrots, raw baby spinach, orange juice, and sometimes yogurt.

I also drink a shake as a meal replacement on some days. I use the Naturade Total Soy Shake. It's 140 calories. Best with a portion of fruit or mixed with milk instead of water (I do water, for the 140 calories).

I break it down by meals- 3 a day, plus 1-2 snacks.

Breakfast = 300-ish cals
Lunch = 300-400 cals
Dinner = 400-500

snacks = fill in the gaps!

Some favorite breakfasts- all around 300 cals:

- 1 apple, chopped and microwaved, topped with 1/4 cup Bear Naked fruit + nut granola and 1 serving fat free Greek yogurt
- 1/3 cup oats cooked in water w/ cinnamon and sweetener, then throw in some frozen blueberries and a serving of fat free Greek yogurt. Chill overnight and top with 1 tbsp almond butter (it's like a rice pudding texture)
- oatmeal pancakes (1/3 cup oats, 1 egg white, tsp baking powder, cinnamon, 1/2 mashed banana and a splash of milk- mix well and fry in cooking spray like regular pancakes), top with fat free Greek yogurt and sugar free syrup

Lunches and dinners for me are often sandwiches or wraps- so the carb part is around 100-120 cals, and fillings are around 200 cals):
- 3oz grilled chicken (chopped) mixed w/ 1 tbsp fat free mayo + 1 tbsp Annie's Organics Goddess dressing (= 190 cals + wrap/bread)
- 1/4 block tofu baked in walden farms BBQ sauce w/ 2 tbsp hummus + tomato slices
- 3oz tuna + 1/2 cup fat free cottage cheese + ranch seasoning
- 3oz tuna mashed with salsa + 1/2oz sharp cheddar cheese (good on an English muffin- open faced)
- roasted eggplant slices, 1/2 tbsp pesto (little goes a long way for flavor!) + 1 oz goats cheese
- falafel (I buy a premade one that is 120 cals per serving) w/ 1 wedge of Laughing Cow extra light cheese + 1 little ketchup
- 3oz grilled chicken, 2-3 tbsp tzatziki, tomato + cucumber slices

All work great thrown onto a salad too- often switch up vegetables and add whatever is around. Asparagus, onions, cauliflower, broccoli, etc are all delicious seasoned and roasted (I use spray oil, salt and pepper and just baked for 20-30 mins until done- brussel sprouts are AMAZING roasted! I can't eat them any other way!) Or instead of bread/wraps, I use 1/2 cup rice/pasta/couscous or baked sweet potato.

Snacks vary-
- blueberries with fat free Greek yogurt (120 cals)
- half a banana and 1/2 smores Clif z-bar (the kids ones) mixed into greek yogurt (210 cals)
- Greek yogurt mixed with PB2 (powdered peanut butter) and 1/2 banana (200 cals).

If I am eating snacks on-the-go, it's usually something like a protein bar (I love the new cookie dough Zone bars- 190 cals) or a mini Clif bar (100 cals).

I am at 1400 but something my nutritionist advocates is protein shakes for breakfast. One that is under 100 calories. I basically eat 200 calories with my breakfast and morning snack combined. Light string cheese is my morning snack--60 cals.

A protein shake for any meal would actually help you fill up on fewer calories. Good luck!

Monitoring the serving size is more important than just focusing strictly on healthy foods. I tend to snack all day on small things like cereal bars or shakes to the point that I'm eating all the time at work. But I sit at a desk all day, a more active job wouldn't allow me that luxury. I wouldn't suggest meal bars or shakes, I find that they fill you up but in an uncomfortable way, kind of like eating an entire cake.

My diary should also be open, but you may find my eating habits repetitive.

bump

I switch my calorie intake every two weeks to keep from plateauing from 1200-1400. This is my last week on my 1400. You are welcome to look at my diary. I am rarely hungry because I choose very filling foods and eat every 2-3 hours.