You are certainly already aware that to lose weight it is necessary to spend a greater amount of calories than the caloric amount that is consumed through the diet. For you that want to lose weight more always find an excuse to escape from the schemes, we prepared a menu super simple and very easy to follow. Our fast weight loss regimen in one week has an Easy healthy diet plan for 1200 calories a day with several options for every meal of your day.
And one way that some people find to do this is by reducing the number of calories that are consumed daily over meals. An example of this is the 1200 calories a day diet, which we will discuss and bring some menu tips to the food program soon down below.
But first, some relevant observations on a diet plan
We can not get into the menu tips for a 1200 calories a day diet, without first talking about the care that this type of nutrition requires. Firstly, it is vital that the food program is accompanied by a nutritionist.
That is because, in addition to losing weight, you need to keep in mind the need to lose weight healthily by following a nutritious and balanced diet. Why bother to get rid of excess pounds, but feel weak and tired all the time, get sick, get sick and even have to spend time in the hospital?
Such care is especially important for the 1200 calories a day diet when taking into consideration that the maximum reduction a person should have in their daily caloric intake is 1000 calories.
If we bear in mind that a person consumes average 2,000 calories daily, the loss of 800 calories in the diet is not exactly a small number, is it? Thus, care must be taken so that nutritional deficiencies do not occur.
Also, if the diet is combined with regular exercise that maximizes caloric expenditure, you need to take extra care of your food, making sure that even if you consume only 1200 calories per day, you will have enough energy to physical activities.
Easy healthy diet plan for 1200 calories a day
Now that you already know the care that the 1200 calorie diet a day requires and the importance of having a professional nutritionist accompany you when you run it, it’s time to get to know some sample menus that can be used throughout the program to feed.
Healthy diet plan for 1200 calories a day Example 1
Breakfast: 1 medium banana (105 calories) and 200 ml of red fruit yogurt (158 calories Total: 263 calories;
Lunch: 100 g grilled chicken breast (165 calories), one tablespoon brown rice (25 calories), 1 cup spinach (7 calories), 1 cup sautéed cabbage (124 calories) and 10 ½ tablespoons Celery (10.5 calories). Total: 331.5 calories;
Dinner: 200 g of grilled cod (244 calories), 1 cup of carrots in strips (50 calories), 100 g of cooked broccoli without fat (35 calories), 50 g of cooked sweet potato (56 calories) and 100 ml of Natural orange juice (47 calories). Total: 432 calories;
Snacks (consumption should be divided throughout the day and not be done all at once): ½ small apple (27.5 calories), 1 cup of popcorn (31 calories), 1 cup of strawberries cut in half 49 calories) and 200 ml pineapple juice with mint (66 calories). Total: 173.5 calories.
Healthy diet plan for 1200 calories a day Example 2
Breakfast: 250 g of fat-free cottage cheese (212 calories) and 80 g of strawberries (25.6 calories). Total: 237.6 calories.
Lunch: Salad with ½ cup cooked lentils (161.5 calories), 40 g carrots (32.8 calories), 100 g tomatoes (18 calories), 85 g seasoned chicken breast (140.25 calories) With two teaspoons of olive oil (80 calories). Total: 432, 55 calories.
Dinner: 100 g grilled salmon (171 calories), 1 cup boiled cauliflower (40 calories), two tablespoons brown rice (50 calories), two large lettuce leaves (4 calories), all seasoned With one tablespoon of olive oil (119 calories). Total: 384 calories.
Snacks (consumption should be divided throughout the day and not be done all at once): 1 medium apple (72 calories), ½ orange (31 calories) and 80 g red raspberries (41.6 calories). Total: 144.6 calories.
Healthy diet plan for 1200 calories a day Example 3
Breakfast: 1 boiled egg (77 calories), 1 cup diced melon (53 calories) and 100 ml skim milk (32.5 calories). Total: 162.5 calories;
Lunch: 125 g of firm tofu (76.8 calories), 80 g of cooked broccoli without added fat (28 calories), 1 handful of spinach (78 calories), 1 tablespoon of olive oil (119 calories), 1 Clove garlic (4 calories) and 2 teaspoons ginger (4 calories) for seasoning. Total: 309.8 calories;
Dinner: Salad with 100 g grilled shrimp (154 calories), 150 g cooked quinoa (214.5 calories), 40 g green peppers (8 calories), 40 g tomatoes (7.2 calories) and 40 g carrots (16.4 calories), 40 g of peeled cucumber (4.8 calories), 40 g of seasoned onion (16.8 calories) and 200 ml of orange juice (94 calories). Total: 515,7 calories;
Snacks (consumption should be divided throughout the day and not be done all at once): 200 ml of watermelon juice (60 calories), one slice of brown bread (68 calories) with 30 g of cottage cheese ( 35 calories) and 1 cup strawberries cut in half (49 calories). Total: 212 calories.
The examples are illustrative, and the composition of the diet plan to eat 1200 calories a day can and should vary according to the goal each person has about weight loss. When assembling your plan, it is important that you think not only of reaching or not exceeding the number of calories to be consumed but also of consuming balanced meals from a nutritional point of view that does not disturb the balance of your health.