Exasperation with meal planning...can someone tell me how to fit 3 meals into 1200 calories?

amusedmonkey · February 2018

I wouldn't do 1200 calories unless I have to. If I'm zigzagging my calories, my lower calorie days are at 1200 calories. In that case I simply cut out snacks and make sure the meals are nice on volume. Nibbling is a no-go for me as well. Here is an example of a 1200 calorie day I had a few days ago. I'm not usually hungry for breakfast so I make it lighter.

sytchequeen · February 2018

Gosh, I eat three good meals a day, and sometimes have to search around for something extra to add to take me over 1200! (I am quite short btw.. and only lightly active, hence the lowish calorie goal). I eat lots of green vegetables, cauliflower etc, and about 100g of a protein in a meal, with calories left to have a nice sauce with it.
The lunch I have brought to work today is a cheese salad, overflowing the bowl, with some panchetta rashers to increase my calories. It still only comes in at 255cal for the meal and will leave me full until later.

MrsPinterest34 · February 2018

I'm 5'2, MFP wanted me at 1200 calories to lose 2lbs a week. I couldn't do it because I like to eat. I decided I'm okay with 0.5-1lb/ week and increased my calories to 1500 ish. Since I really like to eat I walk on average 14-15k steps everyday that's an additional 200 bonus calories if I need it. I've lost 36lbs eating this way. It was a slow weight lose, which I preferred. I'm in no rush. My ultimate goal is to be 125-130lb. I have this entire 2018 year to lose the last 15 pounds.

fitforlifelove · February 2018

I find that it's easier to do the 1200 kcal goal if doing intermittant fasting... I do it daily 16/8 (Fast 16hours, eat 8).. I often find I'm so full in that 8 period I barely come close to 1200 or may just over sometimes. Do the research on this.. it was life changing for me.

Finkelstien · February 2018

just as MrsPinterest34 i rather loose a little more slowly and eat a bit more. On days where i don't work out i eat around 1450 kcal. Now i am small so i need a little less then most.

B: Banana + proteinyoghurt = 253
L; Three pieces of bread with hummus and jalapeno and some veggies = 417
D : Halloumi and (vegetarian)sausage bake = 523

1200 kcal. So i have 300 left. I usually fill this with some tangerines, a salad or a hand of nuts. Sometimes i go over. Sometimes i stay under. Sometimes i add an egg to my lunch. Sometimes i don't.
On fridaynight i like a glass of wine so i eat two pieces of bread at lunch, drink two glasses of wine and sometimes nibble on a crisp.

Francl27 · February 2018

I've never done 1200 calories. Lost everything eating 1700 (using TDEE so not eating back exercise calories).

I'd be hangry on 1200.

You are supposed to eat back your exercise calories though.

Bannakafalatta · February 2018

Lots of vegetables with some lean protein like chicken or fish. You can eat a large volume of vegetables with that calorie count.

kazminchu · February 2018

I don't eat 1200 because I like snacks, but my main meals are generally there or thereabouts. I save most of my calories for my main meal in the evening because that's how I like it, and it's easy to keep the other meals smaller.

Breakfast - Porridge/oatmeal made with water & 50g oats - 188 cal
Lunch - Depending on season either soup or salad. I make them myself and they range from 120-250 calories.
Dinner - Changes a lot, but generally around 500-600 calories.
Snacks - couple of cups of coffee with semi skimmed milk and a bag of lentil crisps ~200 calories

That takes me very slightly over your goal, but it's pretty easy for me to do. I normally eat around 1500 calories but I often find myself hunting around for something to get up to that number. The trick is making everything yourself to include loads of veggies - plenty of bulk without the extra calories.

That said, like a lot of other people have said, if you don't *have* to stick to 1200 then don't! Especially if you're finding it hard. Better to be sustainable and slow than burn out!

pinuplove · February 2018

There's nothing virtuous about eating 1200 calories. That's just the minimum MFP allows and thus where many women get stuck when they choose an aggressive goal. BTDT, don't do it any more! I can eat 1200 per day, and even convince myself that it's not making me miserable, that I'm eating healthy because, vegetables! Etc. For a while...until I can't any more. The hungries kick in, I get tired, irritable, and have no energy for daily life, much less purposeful exercise.

My answer to this question therefore is always, don't. Bump up your calories, lose a little more slowly, and enjoy life along the way. It's the only one you get.

Also, when you exercise you should eat at least a portion of those calories back. How much will depend on your individual results but usually a minimum of half.

fr33sia12 · February 2018

MFP says I should be eating 1200 to lose 2lb a week, yet I'm eating 1400 a day, more when I exercise and am losing 2lb a week, so I wouldn't put too much stock in to how many calories MFP recommends to eat to lose a certain amount a week.

whodeany1 · February 2018

I agree with the sentiment that one should not plan for 1200 calories, it puts you into an area of having to think way too much, and dwell on it mentally...probably defeating the whole purpose that you really want. My suggestion is to set a realistic goal...try 1900 calories, track it every day and when you see yourself piling up on something that you can skip every once in a while, skip it and you will lose that many calories. My best advice is to surround yourself with healthy food that you enjoy and if you go off the deep end, the worst crime is that you gave yourself probably a lot of extra water. I also suggest that your first goal before heading to work is to get in around 1500 to 2000 steps, and while you are working your way around the neighborhood, you will not be eating. Walk and eat, and if you eat too much, you always have a little bit of your walking to help you.

beatyfamily1 · February 2018

I think 1200 calories would make anyone cranky and not really a sustainable amount of calories to keep you going. I don’t even track calories as diligently as other people on here do. I eat maybe 1600-1800 calories but I concentrate more on macros than anything. I do more cardio than probably most people do because I’m a stay-at-home mom which means other than household chores and errands, I don’t move much. Cardio helps make up for the lack of burned calories. I do 30 minutes on the treadmill and 30 minutes on the exercise bike 6 days a week and strength training 3 days a week. I’ve tried the 1200 calorie thing and I hated it. I didn’t even have the energy to do my workouts as effectively as I should. I wasn’t getting anywhere with weight loss with a 1200 calorie diet. Now that I eat more and concentrate more on macros, I can pump out my exercises with no problems. I found that even though the scale doesn’t move much with my current diet and exercise program, I am able to slim down a lot faster than I could with eating very little.

jflongo · February 2018

I just made an awesome very filling protein shake, only 341 calories, 36g carbs, 40g proten, 6g fat.

Also, you can make fish like Tilapia and others, a 4 oz fillet is only 120 calories with 26g protein. Mix that with a huge amount of broccoli or similar, and you will still be under 300 calories and very filled. Just a few ideas.

cheryldumais · February 2018

1200 is the lowest MFP will recommend. You probably put in a loss of 2 pounds a week. I did that at the start and managed to stick to it for about a year then I got stuck. Couldn't lose anymore and was very frustrated. When I changed my goal to 1 pound a week it gave me1350 a day. This made me realize I was never going to lose 2 pounds a week. My average to that point was 1.4 pounds a week. I lost about 70 pounds the first year and then went on 1350 per day to lose another 18 pounds but that took a good six months or more. I am maintaining now and get around 1500/day. I'm 61 years old and only 5'5" tall. I sit at a desk for work. Not everyone can eat 1700 calories a day and lose weight. If you are short, older or sedentary your calories needed are less. Having said that it is important that you take your time to lose anyway. You learn more, it's sustainable and you will feel better.

I agree about exercise. I walk daily and it gives me an extra 100 calories a day. Eating high vegetables and plenty of lean protein really helps. Obviously chicken breast is a good choice, turkey is also low. I have discovered Shrimp when I can get it on sale is a smokin' calorie saver for low protein calories. I was one of those folks who never considered eating egg whites but I got stuck one day with an egg white omelet that a friend prepared. I figured I would just do my best to swallow it down and was shocked that it tasted good. Use cheese as a flavoring rather than as a staple. Try things you never thought you would eat and you may be surprised that you like it. Over the last two years I have really changed the way I eat. I learned to make fish and vegetables in ways that they actually taste good. Try using a grill to cook your meat instead of frying. I still use butter but I'm careful with quantities.

In the beginning I would take a meal once every three weeks or so and eat more than usual. I usually only ate to maintenance that day but it helped break that feeling that I would never get enough to eat again, lol.

Hang in there, as time goes by you adjust to the lower calories and you won't feel as deprived. If you have to start with higher calories at the beginning do that as you lower your expectations at meal times. Weigh your food. Everyone says you might be eating too much but I found often I was eating too little. I tend to overestimate most foods weight so it is worth it to me to weigh it.

Good luck.

RoxieDawn · February 2018

Is 1200 the right calorie goal for you? What are your stats, activity level and how much did you tell MFP to lose a week?

The thing with choosing 1200 calories there is no wiggle room for adjustments through your weight loss. So I encourage you to rethink this goal but definitely eat back exercise cals this is a the best thing about MFP's method. If you move more, say get in a moderate amounts of steps in the day or exercise you get more than 1200. So you are not locked into this goal. Use exercise to your advantage.

But to answer a 1200 goal, maybe break up the meals into 2-500 calorie meals with a 200 calorie snack.. if you eat back exercise calories makes these larger or add in another meal, etc etc.

Find the foods that provide you the most satiety. For me protein is super filling and if I add in fibrous foods I am quite full much longer than say eating a carby meal or more calorie dense meal.

laur357 · February 2018

I cut out a meal. 1300-1350 calories, two largish meals, limited snacking. Lunch is around 500 calories, Dinner is anywhere between 550-850 calories. A snack or something if it fits.
Not for everyone, but I'm satisfied eating this way. And I can usually play around with lunch if I'm hungry early for some reason and eat some eggs.

toxikon · February 2018

Assuming 1200 net cals per day is a reasonable deficit for your weight and height...

Check out http://www.reddit.com/r/1200isplenty for meal ideas.

Basically: lots of low-calorie foods like vegetables, fruit, lean proteins. Fewer calorie-dense foods like fats and nuts.

I average 1200-1300 cals per day and feel fine. Intermittent fasting certainly helps, I usually have 2 meals a day with a couple low-calorie snacks in-between.

A normal day for me would look like:

11am: Fiber One bar (90 cals)
1pm: Lunch (meal-prep leftovers, 400 cals)
3pm: Snack like a piece of fruit, some Popchips, another Fiber One bar, instant oatmeal
6pm: Dinner (meal-prep leftovers, 600 cals)
8pm: Snack like a piece of fruit, egg, cheese slices

BitofaState · February 2018

sytchequeen wrote: »

about 100g of a protein in a meal,

1g of protein is 4Kcal, so 100g of protein is 400Kcal.

Don't mix up macros with sources, perhaps you mean 100g of a lean protein source such as chicken (around 100Kcal).

1200 means a shift to vegetables if you want to feel full. 100g of
Lettuce, cos or romaine is 17Kcal of
rutabaga is 37Kcal,
carrot is 41Kcal,
potato is 76Kcal

You can eat quite a lot of greens and veg within a 400Kcal meal along with a smaller amount of an animal protein, feel full and get a decent quality of nutrition.

yirara · February 2018

If I were to eat 1200kcal (I am not because it's too low for me and my loss would be too fast) I would eat:

Breakfast: 3 slices of wholegrain bread with chickenbreast or ham, thin slice - 342kcal
Lunch: 2 slices of the same - 228kcal
Dinner: whatever I cook, around 550kcal
leaves 80kcal for a big bowl of cucumber, bell pepper and cherry tomato on which I'd snack during daytime in-between meals.

trishfit2014 · February 2018

breakfast for me is usually scrambled eggs I will put salsa on it. I spray the pan with pam, 3 egg whites and one egg and salsa is under 200 calories.

Lunch I keep around 300 calories...salad with tuna, leftovers from dinner, if I am lazy a healthy frozen dinner.

I usually have a snack midafternoon...apple, protein shake or chocolate.

Dinner I can go up to 500 so usually chicken or fish with veges. I saw a magazine at checkout with one sheet meals for less than 400 calories. I like one sheet meals. Potatoes (small with olive oil), chicken with balsmic vinegar and asparagus with olive oil. Simple and you can make enough for several days.

If I worked out I will add another snack.

Exasperation with meal planning...can someone tell me how to fit 3 meals into 1200 calories?

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