1200 calorie diet : sample menus for 7 days
See what a day’s worth of food looks like on a 1200 calorie diet . Plus, get a sample meal plan to help you lose weight with healthy ideas for breakfast, lunch, dinner and snacks.(Keto diet)
Are you in a hurry to lose some extra pounds? It’s possible to lose weight quickly by following a low-calorie diet, like this 1,200 calorie-per-day diet, but you have to do it right to be sure you’re getting all of the essential nutrients you need.
How to Calculate Your Daily Calorie Goal
On a daily diet of 1,200 calories, most everyone will lose weight. By calculating your daily calorie goal, you can get a more precise look at what your calorie level should be to set yourself up for successful weight loss. This simple calculation will give you a daily calorie goal that can help you lose a healthy 1 to 2 pounds per week.
To estimate how many calories you need each day to stay at the weight you are right now, multiply your current weight by 12.
To lose 1 pound/week: Cut 500 calories/day
To lose 2 pounds/week: Cut 1,000 calories/day
Example:
If your current weight is 160 pounds and your goal is to lose 1 pound per week:
160 [lb.] x 12 = 1,920 [calories]
1,920 [calories] – 500 [calories] = 1,420 calories
This formula is used in many clinical weight-loss trials and assumes the person using the equation is sedentary. If you’re an active person, you may find you need more calories than what you calculated to feel satisfied during the day. The best gauge for whether you’re at the right level is how satisfied you feel (you shouldn’t be hungry all day!) and whether you’re losing weight. If you’re losing weight on 1,800 calories a day and you feel great, stick with that. The calculation is just a suggested starting point. As you lose weight, you may want to run the calorie-target calculation again, since your calorie needs will have changed.
For healthy weight loss, we don’t advise losing more than 2 pounds per week. If you calculate a daily calorie goal that’s less than 1,200, set your calorie goal at 1,200 calories. Below that, it’s hard to meet your nutrient needs-or to feel satisfied enough to stick with a plan. And if you find that you’re losing too much weight too quickly, bump up your daily calorie intake up to help you stay in that weight-loss zone of 1 to 2 pounds per week.
1200 calorie diet meal plan for 7 days
Sample Menus for a 1200 Calorie Diet
1,215 Calorie Menu With No Non-Nutritive Sweeteners
If you do want to use a sweetener, choosing one with no calories keeps the menu to about 1,200 calories. One teaspoon of sugar has about 16 calories, while honey has 21 calories per teaspoon.(food recepie 1200 calorie diet)
Breakfast
- One cup oatmeal
- One-half cup non-fat milk
- One tablespoon honey
- One-half cup blueberries
- One cup plain coffee or tea
Lunch
- Two slices 100% whole grain bread, deli sliced turkey breast, tomato slice, lettuce and one tablespoon mustard
- One-half cup sliced carrots
- Water
Dinner
- Three ounces baked salmon
- One cup green beans
- Salad with one cup raw spinach, five cherry tomatoes and one-half cup broccoli florets with lemon juice as a dressing
- Water with a slice of lemon
Snacks
- One apple with 12 almonds
- Several glasses of water
- One cup non-fat milk
- One-half cup plain yogurt with one tablespoon honey
- One cup strawberries
Nutrition Information
- Total calories: 1,215
- Total protein: 72 grams (23% of calories)
- Total carbohydrates: 185 grams (59.3% )
- Total fat: 25 grams (17.7%)
- Saturated fat: 5 grams
- Sodium: 1,402 milligrams
- Sugar: 107 grams
- Cholesterol: 94 milligrams
- Fiber: 28 grams
1200 Calorie Diet Menu With Non-Nutritive Sweeteners
Again, if you wish to omit the non-nutritive sweetener or use a different one, the calorie count will remain the same. Choosing sugar or honey adds a small number of calories.
Breakfast
- One cup whole-grain corn cereal
- One packet Sucralose
- One-half cup non-fat milk
- One cup 100-percent orange juice as a beverage
Lunch
- Salad made with two cups field greens, two ounces albacore tuna (packed in water), one-half cup cherry tomatoes with two tablespoons balsamic vinegar as a dressing
- Diet soda
Dinner
- One three-ounce pork chop
- One baked sweet potato
- One cup steamed asparagus
- One tablespoon olive oil
- One small glass of white wine
Snacks
- One small pita bread with two tablespoons hummus
- One pear
- One serving low-fat, sugar-free fruit-flavored yogurt
- One cup blueberries
- Two-thirds cup baby carrots with one ounce fat-free vegetable dip
- Several glasses of water with slices of lemon or lime
Nutrition Information
- Total calories: 1,218
- Total protein: 70 grams (22.6%)
- Total carbohydrates: 176 grams (56.8%)
- Total fat: 20 grams (14.6%)
- Saturated fat: 5 grams
- Sodium: 1,615 milligrams
- Sugar: 86 grams
- Cholesterol: 116 milligrams
- Fiber: 24 grams
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