Does anyone have a really good 1,200 calorie diet plan?


#1

I don’t have the time for sparkpeople or calorie counting online that’s why I’d like to know if anyone has a good 1,200 plan they could send me? :slight_smile: Thanks!!!:flower:


#2

1200 kcal Diet Plan

The easiest way to intake 1200kcal per day, in my opinion, is to eat every 3-4 hours a small meal.

ex:

7am Breakfast (220 kcal) - 2 pieces light bread, 1 Tbs peanut butter 1/2 banana, cinnamon

10am Snack (100 kcal) - 1/2 cup fat free cottage cheese with 1/4 cup berries

1pm Lunch (250 kcal) - 2-3 cups salad with 3oz grilled chicken breast cooked in mexican spices, unlimited raw peppers, onions, tomatoes, 2 Tbsp 2% milk cheddar cheese, 1 Tbsp fat free sour cream, 4 Tbsp salsa for dressing

4pm Snack (100 kcal) - 100 calorie pack

7pm Dinner (350kcal) - 3-4oz grilled or baked salmon seasoned with salt, pepper, and lemon juice, 1/2c steamed broccoli or asparagus, 1 small baked potato with 1/2 Tbsp butter or 1/4 Tbsp butter and 1 Tbsp fat free sour cream


#3

Thanks, I just started counting 1,200 calories and have lost almost 3 pounds! :clap:

Congrats on your pregnancy, :clap:


#4

Great question! I believe that well balanced diet revolves around eating healthy and maintaining a workout regiment that best fits your body type. If you are looking to count your calories, head over to GymAmerica :: America’s Online Personal Trainer[/url] and try the [URL=“http://www.answerbag.com/q_view/”http://www.fitclick.com/calorie_calculator””]Online Calorie Counter. This counter helps count your calories so you don’t have to! Good Luck!


#5

[quote=MPisready]The easiest way to intake 1200kcal per day, in my opinion, is to eat every 3-4 hours a small meal.

ex:

7am Breakfast (220 kcal) - 2 pieces light bread, 1 Tbs peanut butter 1/2 banana, cinnamon

10am Snack (100 kcal) - 1/2 cup fat free cottage cheese with 1/4 cup berries

1pm Lunch (250 kcal) - 2-3 cups salad with 3oz grilled chicken breast cooked in mexican spices, unlimited raw peppers, onions, tomatoes, 2 Tbsp 2% milk cheddar cheese, 1 Tbsp fat free sour cream, 4 Tbsp salsa for dressing

4pm Snack (100 kcal) - 100 calorie pack

7pm Dinner (350kcal) - 3-4oz grilled or baked salmon seasoned with salt, pepper, and lemon juice, 1/2c steamed broccoli or asparagus, 1 small baked potato with 1/2 Tbsp butter or 1/4 Tbsp butter and 1 Tbsp fat free sour cream[/quote]
That’s a very good diet chat that you have prepared and I must say that’s shows that you have indeed done some good research. I am a person who has to stay till late night and so just wanted to ask for some good suggestions for food after dinner that would complement the diet plan that you have prepared. I would really appreciate your help in this matter.


#6

Some women can lose weight on 1500 calories per day and men can loose 1800 calories per day. The most important thing is that Loosing weight depends on burning more energy than you consume, so if you vigorously exercise every day, you can definitely lose weight on 1500 calories. Anyway, These tips also very useful and helpful to loose weight.


#7

I followed a 1200-1350 calorie diet, cuz my BMR was 1400-1450 calories a day for my age/weight/height. Which meant, without exercise, I had to eat less than that. I did both (diet and exercise), but it took over 6 months to lose 10 pounds.

But the diet is really easy. More of a way of life. Check out the [B]Diabetes Exchange Diet[/B]. Your diabetes diet: Exchange lists - MayoClinic.com

Basically, the link above will tell you how many servings of starches, fruits, milk/yogurt, sweets/carbs, veggies, meat, and fat you can have a day for a balanced diet. And defines what a serving size is. That is the important part - is to recognize what a serving size is. For example, a serving of meat is 1 oz of lean meat. Most steaks in restaurants are 9 oz (1/2 pound) to 12 oz or more. Knowing what constitutes a serving size and recognizing it is critical to success.

And this site (http://www.dietsite.com/dt/diets/diabetes/daily_meal_plans.asp)hashas) samples of what 1200 calorie a day meal plan looks (as well as 1350, 1500, 1700, 1900, 2100, 2300, 2500).

For example, for 1200 calories, you can have:

[SIZE=2]6 starch/bread exchanges[/SIZE]
[SIZE=2]3 fruit exchanges [/SIZE]
[SIZE=2]3 vegetable exchanges [/SIZE]
[SIZE=2]2 milk/dairy exchanges (nonfat milk)[/SIZE]
[SIZE=2]4 meat/protein exchanges (lean-medium fat) [/SIZE]
[SIZE=2]2 fat exchanges[/SIZE]

or

[SIZE=2]6 starch/bread exchanges[/SIZE]
[SIZE=2]4 fruit exchanges [/SIZE]
[SIZE=2]3 vegetable exchanges [/SIZE]
[SIZE=2]1 milk/dairy exchanges (nonfat milk)[/SIZE]
[SIZE=2]4 meat/protein exchanges (lean-medium fat) [/SIZE]
[SIZE=2]2 fat exchanges[/SIZE]

or

[SIZE=2]7 starch/bread exchanges[/SIZE]
[SIZE=2]4 fruit exchanges [/SIZE]
[SIZE=2]2 vegetable exchanges [/SIZE]
[SIZE=2]0 milk/dairy exchanges (nonfat milk)[/SIZE]
[SIZE=2]5 meat/protein exchanges (lean-medium fat)[/SIZE]
[SIZE=2]2 fat exchanges[/SIZE]

here is a sample 1200 calorie diet broken down into breakfast, lunch, dinner and snacks. http://www.gdhd.org/LinkClick.aspx?fileticket=TkQF0FPTZcU%3D&tabid=189&mid=686

Based on info above, you can customize what you want for breakfast vs lunch vs dinner vs snacks. It also allows you variety in your diet (basically enabled me to follow it for 6 months without problem).

Also a tip, have realistic ideas on how long it will take you to lose the weight. One pound = 3500 calories. There are websites that will calculate your BMR (how many calories you will burn a day resting) based on your age, height, weight. Then you’ll have all the components (calories in, calories out). Good luck.


#8

Thank you for ALL the information!!! :clap: :clap:


#9

You will die on 800 calories that nuts don’t go under 1200 just do more exercise if your trying to lose weight.Just make sure you eat low fat proteins and lots of fruits and veggies. Do not fry your food.use PAM cooking spray.avoid sweets and pop or juice. Drink water. Exercise till you sweat at least 20 minutes a day 4-5 times a week.


#10

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#11

I never have idea with this one. Lucky to dropped by on this thread it helps a lot. Thanks.


#12

thanks i am doing continuously. i want to loss calories.


#13

diet plans

1 Day 1200 Calorie Diet Plan
Breakfast

1 cup bran cereal
1 cup skim milk
1 banana
Lunch

Tuna sandwich with whole grain bread and low fat mayo
2 cups raw vegetable crudités (carrot, red pepper, celery)
1 small apple
Afternoon Snack

Nectarine
Sparkling water with lemon
Dinner

3 oz grilled chicken breast
¾ cup steamed green beans
Salad with 1 cup lettuce, ½ cup cherry tomatoes, ½ cup grated carrot
2 teaspoons olive oil and balsamic vinegar
1 fresh peach
Evening Snack

1 small pear
dietbestplans. com


#14

In general, the calories should be separate as follows:

  • breakfast half the calories (~ 600 calories)
  • lunch 3/4 calories (~ 300 calories)
  • dinner 3/4 calories (~ 300 calories)

100 gm bread is approx 289 cal
7:30 am: 200 skips, 100 crunches
8:00 am: 1 indomie noodle and 1 apple
3:00pm: 2 moi moi wraps and stew
4:30 pm: jogging 20 mins, aerobics 45mins, 250 crunches
6:00pm: 1 cup of beans and one apple

You also need to drink a lot of water, fruit juice; eat only vegetable & salad. And…besides, avoid junk food, fried food…Keep doing exercise regularly!!!


#15

Dear Bunny1980,

Thanks for your helpful advice! I should try & see what happen…
Nice time over there,

Regards…