5 ingredients or less...simple 1200 calorie meal plans

I would shoot for 1 lb/week loss, max. It is counterproductive to cut too drastically since you not only lose fat and water, but also muscle. It can't be too good for the metabolism, long-term either.

To gain lose about one pound of tissue weight, you have to consume about 3,500 calories less than you expend. This is a safe, doable goal in a span of one week.

Example:

Current diet = 2,000 calories per day / 7 days a week (2,000 x 7 = 14,000 weekly calories)
Weight loss diet = 1,500 calories per day / 7 days a week (1,500 x 7 = 10,500 weekly calories)

^ This is a difference of 3,500 calories which equates to a safe 1 lb. of loss per week in this particular example.

Yes, Francl27 number 3 was going to be my suggestion as this is what I do. To keep it simple, you can buy steamed veggies in a bag. You can buy all varieties you like and of course without add sauce etc. Buy lean meat like chicken breast, lean pork chop, fish, and shrimp. You can add a sweet potato and/or brown rice to it. Buy some whole fruit and have one or two servings per day.

I've definitely heard good things about meal-planning... Wish I could be one who was better at that.

I try to maintain about 1400-1500 diet (diary is open), and not much for cooking and this is what I go by:

Breakfast: depends on my motivation. I have done whole wheat English muffin with a egg beater lowfat cheese omlette. Typically I do a greek yogurt parfait with granola and fruit since it's easiest to do with short amount of time and planning. I have also done smoothies with strawberry/berries/etc.fruits, banana, almond milk/greek yogurt/protein powder

Lunch: typically a bag of salad I bring to work that I put in a side bowl and a whole wheat sandwich of either tuna or deli turkey and cheese. If I'm really good at planning, I'll bring chicken for my salad and make it a big one

Dinner: either a chicken breast or salmon. Grocery store has these awesome Sea Cuisines or Bumblebee Superfresh fishes that are easy to heat up and go. I will do a side veggie of Green Giant or whatever I find in the freezer section (typically will make enough for more than one night/day).

Snacks: nuts, whole foods beef jerky, frozen yogurt (protein is key), string cheese, or protein bars

Joslynn1979 wrote: »

What does your 1200 calorie day look like? I need simple ideas that won't make me starve...preferably very little cooking time and 5 ingredients or less..thanks!

My "go to" meal is frozen talipia cooked in 1 tsp of olive oil, after turning rush, add 1-2 cups of fresh spinach till wilting. Put on plate and top with a few cherry tomatoes. 5 minutes and I'm eating.

I meal plan and Sunday I prep. I'm doing 1300cal a day. I do a smoothie every am with 2 servings fruit, 2 veggie and almond milk, flax and Chia seed. For lunch Taco Boats using ground turkey and romaine lettuce as the shell, or make a Taco salad, or Tuna boats, Tuna on sandwhich thin loaded with veggies, make zucchini pasta with the vegetti and I use heart healthy spaghetti sauce, cauliflower Pizza, chicken and a veggie..... those are my main dishes I love and are easy.

Mark Bittman cookbooks are a great resource for ideas. I like the vegetarian one, it discusses how to make all kinds of grains, beans and non-meat items, then gives you 10 ways to vary the basic recipe. And if you eat meat..just add some chicken or fish..done.

I've done this a long time (maintained a 90 lb drop in weight for several years). Here's what works for me. Vegetables! Eat them with every single meal or snack. They have tons of volume with little calories (yes, some exceptions). Try for 5 different colors every day and you can't go wrong. Fruit too - but I can't stress the veggie part more. Of course you have to add a protein and whole grains, you can't survive on vegetables alone.

Learn how to cook a one dish meal - my go to is my mexi mash. Saute onion, jalapeno, garlic and spices (I use a mix of cumin, adobo, cayenne) for about 5 min. Add any chopped vegetables - peppers, zucchini, tomitillos a few carrots, mushroom. Saute til vegetables are soft - add in a can of black beans and a can of diced tomatoes. I eat it over polenta (plain cornmeal & boiling water). Or serve it in lettuce cups or tortillas..Add cooked chicken if you like. It took less than 30 minutes and I'll eat this for 3 or 4 meals. You can make an Italian version with white beans & rosemary.

Chili is super easy. Eggs with vegetables and a bit of good parmesan cheese makes a great dinner.