1200 Calorie Specific Diet
1200 Calorie Specific Diet:
The dietary Calorie is an energy unit commonly used to describe the energy content of foods. The physical unit “calorie” is the energy required to increase the temperature of one gram of water by 1 degree Celsius, and the dietary Calorie is a kilocalorie = 1000 calories. The dietary Calorie would then raise the temperature of a kilogram of water by 1°C. It is equal to 4186 joules. It is common practice to just use the unit kcal to avoid the confusion between “calorie” and “Calorie”
Although 1,200-calorie diets contain too few calories for weight loss in men — unless under medical supervision — many women can safely and effectively lose weight eating 1,200 calories a day. Using a meal plan often helps adults seeking weight loss stick within their recommended calorie allotment. The best 1,200-calorie meal plans contain a variety of healthy foods from each food group.
- Breakfast
- 6 Tbsp raw oats, cooked
- 1 cup low fat milk
- 2-3 Tbsp raw oat bran
- 3/4 cup blueberries
- Morning Snack
- 1 small banana
- 6 whole almonds
- Lunch
- 1 slice low GI bread
- 60 g ricotta cheese
- 1/4 avocado
- 2 cups salad
- 1 tsp olive oil
- Afternoon Snack
- 175ml low fat plain yogurt
- 1 cup papaya
- Dinner
- 1 skinless chicken breast grilled
- 1 cup steamed broccoli
- 1 steamed gem squash
- 1 tsp olive oil for cooking
- Breakfast
- 1 slices rye
- 1 poached eggs
- 2 small kiwi fruit
- Morning Snack
- 175 ml low fat plain yogurt
- 2 Tbsp pumpkin seeds
- 1 medium peaches sliced
- Lunch
- 1 medium sweet potato
- 1/2 tin tuna in brine, drained
- 1 Tbsp Lite mayonnaise
- 2 cups salad
- Afternoon Snack
- 2 Ry-vita crackers
- 1 heaped tsp peanut butter
- 1 medium nectarine
- Dinner
- 2 beef / ostrich kebabs (150 g)
- 2 cups stir-fried mixed vegetables
- 1 tsp olive oil for cooking
- Breakfast
- 1/2 cup High Fiber cereal (All Bran)
- 1 cup low fat milk
- 2 Tbsp raw oat bran
- 1 1/4 cup strawberries
- Morning Snack
- 8 dried apricot halves
- 1 tbsp mixed nuts
- Lunch
- 1/4 cup cooked quinoa
- 150 g grilled skinless chicken breast
- 2 cups salad
- 1/4 avocado
- 1 tsp olive oil
- Afternoon Snack
- 175 ml low fat plain yogurt
- 1/2 cup fresh fruit salad
- Dinner Sushi:
- 4 pieces fashion sandwich
- 4 pieces California rolls
- 4 pieces rainbow rolls
- plus 2 portions sashimi equivalent to 2 palm-sizes
- Breakfast
- 2/3 cup low GI muesli
- 1 cup low fat milk
- OR 175 ml low fat plain yogurt
- Morning Snack
- 3 Pro-vita crackers
- 30 g mozzarella OR 2 matchboxes
- 1 palm-sized bunch grapes
- Lunch
- 1/4 cup mixed beans
- 1 tinned mackerel portion (middle cut)
- 2 cups salad
- 1 tsp olive oil and lemon juice
- Afternoon Snack
- 5 slices pineapple
- 4 pecan nut halves
- Dinner
- 1 corn on the cob
- 180g grilled / baked fish (3 palm sizes)
- 1/2 cup steamed green beans
- 1 cup cooked baby marrow
- 2 tsp olive oil for cooking
- Breakfast
- 2 slices rye
- 1 egg
- 3 slices smoked salmon
- 1/2 cup fresh fruit salad
- Morning Snack
- 175 ml low fat plain yogurt
- 100 g fresh mango chopped
- 3 walnut halves, chopped
- Lunch
- 1/2 cup cooked couscous
- 1/2 cup chickpeas
- 30g reduced fat feta
- 1 cup grilled veg
- OR 2 cups salad
- 1 tsp olive oil + lemon juice
- Afternoon Snack
- 1 small pear
- 1 cup fresh veg sticks
- 1 Tbsp hummus to dip
- Dinner
- 3 baby potatoes
- 200 g grilled lean steak
- 1 cup blanched asparagus
- 1 cup steamed cauliflower
- 1 tsp olive oil for cooking
- Breakfast
- 1 cup fresh fruit salad
- 175 ml low fat plain yogurt
- 1 tbsp flaked almonds
- Morning Snack
- 2 Ry-vita crackers
- 1/4 avocado
- Lunch
- 1/2 cup whole corn kernels
- 1/2 cup tinned pink salmon
- OR 150g grilled salmon
- 2 cups salad
- 1 tsp olive oil
- Afternoon Snack
- 175ml low fat yogurt
- 1 small banana
- Dinner stir fry:
- 1/2 cup cooked rice
- 180g skinless chicken breast
- 1-2 cups stir fry veg
- 1 tsp oil for cooking
- Breakfast
- 1/4 cup baked beans
- 2 eggs
- 1/2 grapefruit
- Morning Snack
- 175ml low fat plain yogurt
- 1 Tbsp chia seeds
- 1 cup papaya
- Lunch
- 3 baby potatoes
- 1 skinless chicken thighs
- 2 cups salad
- 7 medium olives
- oil-free dressing
- Afternoon Snack
- 1 1/2 cups air-popped popcorn
- 1 heaped tsp nut butter
- 1 medium green apple sliced to dip into the nut butter
- Dinner stir fry:
- 1/2 cup cooked pasta
- 150g poached haddock
- 1 cup wilted baby spinach
- 1 cup baby tomatoes grilled
- 1 tsp oil for cooking
