1,200 Calorie Meal Plan: Satisfying & Nutritionist Approved

1,200 Calorie Meal Plan: Satisfying & Nutritionist Approved | XpertsReviews.com

Studies show that reducing calories to 1,200 per day is a very effective way to lose weight. But when you’re used to eating an average amount of calories (which is usually between 1,600 and 3,000 per day), a 1,200 calorie meal plan can seem quite restrictive. At this lower intake, it’s crucial to make every bite count by choosing nutrient-dense foods that fill you up and help you meet your nutritional needs as you lose weight.

As a nutritionist, I’m here to reassure you that creating a balanced and nourishing 1,200 calorie eating plan is entirely possible; it just requires a little planning. Here’s how to reach that calorie goal without going over it (and without feeling hungry all day).

Who is a 1,200 calorie diet safe for?

Although a 1,200-calorie eating plan is often touted as the gold standard for weight loss, it’s not ideal or safe for everyone. Experts, notably those from Harvard Healthrecommend that while some women may benefit from a 1,200-calorie diet, men generally should not go below 1,500 calories per day.

A 1,200-calorie meal plan may be suitable for women who are sedentary, middle-aged or older, have a low resting metabolic rate, or have a smaller figure. However, even if you meet this criteria, you will want to consult your doctor or dietitian to make sure this is a good calorie goal.

Nutrition or Calorie Counting for Weight Loss: What Should You Focus on?

How to Determine a Safe Calorie Deficit for Weight Loss

Everyone’s caloric needs vary. The same goes for our calorie deficits required to lose weight. Factors like activity level, gender, age, and metabolism can all influence how many calories you’ll need to cut to lose weight.

That said, you can start with some general settings. Since there are 3,500 calories in a pound of fat, reducing your calorie intake by 500 per day can provide a pound of weight loss over 7 days. Remember, we lose a mixture of water, lean tissue and fat when we cut calories. So the weight you lose can’t just melt away on your stomach or other target areas.

If you have an idea of ​​your current calorie intake, try reducing it by 500 calories per day. If you are unsure of how much you are consuming, multiply your current weight by 12 to estimate your daily calorie needs, then subtract 500. For example, if you weigh 200 pounds, multiply by 12 to get 2,400 calories, then subtract 500. for a goal of 1,900 calories per day.

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Sample 1,200 Calorie Meal Plan

Here’s a nutrient-dense, 1,200-calorie meal plan with balanced meals and snacks to keep you satisfied while achieving your weight loss goals.

Breakfast

You’ll want to distribute your calories relatively evenly between meals (and possibly a snack) in your 1,200 calorie eating plan. Unless you feel the need for a big, filling breakfast to start the day, I recommend sticking around 300 calories for the first meal of the day. Here are some delicious, nutrient-rich options.

Cinnamon Apple and Oat Pancakes
Mitch Mandel and Thomas MacDonald

Example of breakfast: Cinnamon Apple Oatmeal Pancakes (260 calories)

This fiber-rich breakfast is a great choice to keep you full throughout the morning. Made with real foods like rolled oats, whole wheat flour, buttermilk and a whole Granny Smith apple, it’s a minimally processed choice and a great alternative to sugary breakfast cereals or protein bars . Make a big batch on the weekend and freeze some for later! You’ll thank yourself when a busy Wednesday rolls around.

Another note: avoid any added syrup on these. This will only increase calories. And since these pancakes come with the sweetness of apple juice and a hint of brown sugar, you probably won’t miss them.

Other breakfast ideas:

20 Healthy Weight Loss Breakfast Recipes for Busy Mornings

Lunch

It’s 12 p.m. and you’re ready for lunch! Try to stick to the 400 calorie range when making your midday selection.

healthy italian tuna melthealthy italian tuna melt
Mitch Mandel and Thomas MacDonald/Eat This, Not That!

Example of lunch: Quick and easy Italian tuna melt + 1 cup strawberry halves (389 calories)

Say goodbye to boring tuna sandwiches. This Italian-themed fudge combines the savory flavors of olives, capers, and pesto with the sweet, flaky protein of tuna. The result: a lunch you look forward to.

This recipe calls for topping your sandwich with tomatoes, but feel free to add any other vegetables you prefer. (Alfalfa sprouts, cucumber, or spinach would all be delicious here.) Add a cup of halved strawberries for extra vitamin C and fiber. In total, you will consume less than 400 calories.

Other lunch ideas:

80 healthy meal ideas for weight loss

Afternoon snack

As long as you stay light, you can still have an afternoon snack on a 1,200 calorie diet. Look for options around 100 calories high in fiber and protein to tide you over until dinner.

Garlic and baby carrot hummusGarlic and baby carrot hummus
Shutterstock

Example of snack: 10 mini carrots + 2 tbsp. hummus (105 calories)

Carrots and hummus are a classic healthy snack for good reason. In addition to being low in calories, this combo contains 5 grams of fiber, a nutrient known for its satiating effects. Eat each carrot mindfully, giving it your full attention. With 10 vegetables to eat, you won’t feel like they’re gone in a flash.

RELATED: 23 High-Protein Snacks to Stay Full and Energized All Day

Dinner

For many of us, dinner is where we prefer to use our biggest calorie budget. On a 1,200 calorie diet, you can allocate around 400 to 500 calories for your evening meal.

sautéedsautéed
Mitch Mandel and Thomas MacDonald

Example of dinner: Sweet and spicy beef stir-fry + ¾ tsp. cooked brown rice (486 calories)

Finish your day’s calorie intake with this hearty stir-fry over fiber-rich brown rice. You’ll get a full serving of vegetables from mushrooms and green beans, plus plenty of protein from flank steak, one of the leanest cuts of beef around.

Other dinner ideas:

30 High-Protein Dinner Ideas for Weight Loss

Total calories

Breakfast: Cinnamon Apple Oatmeal Pancakes (260 calories)

Lunch: Italian Tuna Fondant + 1 tbsp. strawberry halves (389 calories)

Snack: 10 carrot sticks + 2 tbsp. hummus (105 calories)

Dinner: Sweet and spicy beef stir-fry + ¾ tsp. cooked brown (486 calories)

= 1,240 calories

Final Thoughts

If you’re going the 1,200-calorie route to weight loss, try building meals around a source of protein, fiber, and healthy fats. These three components are the key to satisfying meals and snacks. And if you find that 1,200 calories still makes you hungry, you can increase your intake a bit. Remember: When it comes to losing weight, slow and steady wins the race.

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