1200 Calorie Specific Eating Plan
1200 Calorie Specific Eating Plan:
Part of slimming down involves a simple, sensible exercise and eating plan. If you’re determined to lose weight, choosing healthier foods and counting calories is essential, but you might be surprised that slashing calories to the bare minimum isn’t the ticket to weight-loss success.
The principle behind weight loss is simple: you either have to burn more or eat fewer calories. To lose weight, you need to create an energy (or calorie) deficit by eating fewer calories, increasing the number of calories you burn through physical activity, or both. Typically, what is recommended as the safest method is a combination of eating fewer calories and burning calories through physical activity. While you do report that you are dieting and counting calories, you do not mention that you are doing physical activity and exercise, which, as mentioned above, is so important in the safe weight-loss equation.
- Breakfast
- 1 cup High Fibre Bran
- 1 cup low fat milk
- 2-3 Tbsp raw oat bran
- 1/2 cup fruit salad
- Morning Snack
- 1 medium apple, sliced
- 1 tsp nut butter
- 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 medium nectarine
- Dinner
- 2 grilled chicken kebabs (180g)
- 1/2 cup steamed green beans
- 1 cup steamed cauliflower
- 1 tsp olive oil for cooking
- Breakfast
- 1 slice pumpernickle
- 1 boiled egg
- 1/2 grapefruit
- Morning Snack
- 175 ml low fat plain yogurt
- 3 walnut halves
- 1 small banana
- Lunch
- 1/2 cup whole corn kernels
- 6 pilchards
- 2 cups salad
- 1 tsp olive oil
- Afternoon Snack
- 2 Ry-vita crackers
- 1/4 avocado
- 1 medium pear
- Dinner
- 150g lean meatballs
- pomodoro / tomato pasta sauce
- 1-2 cups steamed mixed veg1 tsp olive oil for cooking
- 1 tsp olive oil for cooking
- Breakfast
- 1/3 cup low GI muesli
- 1 cup low fat milk
- 2 Tbsp raw oat bran
- 3/4 cup blueberries
- Morning Snack
- 5 dried apple rings
- 1 tbsp mixed nuts
- Lunch
- 1/4 cup cooked couscous
- 2 grilled skinless chicken legs
- 2 cups salad
- 7 medium olives
- 1 tsp olive oil
- Afternoon Snack
- 175 ml low fat plain yogurt
- 1 small banana
- Dinner stir fry: :
- 1/2 cup cooked soba noodles
- 300g grilled tofu
- 1-2 cups stir fry veg
- 1 tsp oil for cooking
- Breakfast
- 1/2 cup Pronutro Whole wheat
- 1 cup low fat milk
- Morning Snack
- 3 Finn Crisp crackers
- 30g ricotta cheese
- 2 small kiwi fruit
- Lunch
- 1 slice low GI bread
- 6 slices smoked salmon
- 2 cups salad
- 1 tsp olive oil and lemon juice
- Afternoon Snack
- small bunch grapes
- 3 whole brazil nuts
- Dinner
- 1/2 cup cooked rice
- 180g roast chicken skinless
- 1 cup steamed broccoli
- 1 cup baby tomatoes grilled
- 2 tsp olive oil for cooking
- Breakfast
- 2 Ryvita crackers
- 2 eggs scrambled
- 1/2 cup fresh fruit salad
- Morning Snack
- 175 ml low fat plain yogurt
- 1 cup papaya
- 4 pecan nut halves
- Lunch
- 1/2 cup cooked quinoa
- 1/2 cup cooked lentils
- 30g reduced fat feta
- 1 cup grilled veg
- OR 2 cups salad
- 1 tsp olive oil + lemon juice
- Afternoon Snack
- 1 medium peach
- 1 cup fresh veg sticks
- 1 Tbsp hummus to dip
- Dinner
- 1 corn on the cob
- 200g grilled lean steak
- 1 cup wilted baby spinach
- 1 steamed gem squash
- 1 tsp olive oil for cooking
- Breakfast
- 1 cup fresh fruit salad
- 175 ml low fat plain yogurt
- 4 pecan nut halves,chopped
- Morning Snack
- 3 Provita crackers
- 1 tsp nut butter
- Lunch
- 1 medium sweet potato
- 4 sardines
- 1/4 avocado
- 2 cups salad
- Afternoon Snack
- 175ml low fat yogurt
- 2 small plums
- Dinner Sushi::
- 4 pieces fashion sandwich/
- 4 pieces california rolls /
- 4 pieces rainbow rolls
- plus 1 portion sashimi equivalent to 2 palm-sizes
- plus 1 small bowl steamed
- edemame in pods
- Breakfast
- 1/4 cup baked beans
- 120g poached haddock
- 100g fresh mango chopped
- Morning Snack
- 175ml low fat plain yogurt
- 1 Tbsp chia seeds
- 1 1/4 cup strawberries
- Lunch
- 1/2 cup cooked rice
- 150g grilled chicken breast
- 2 cups salad
- 1 tsp olive oil
- Afternoon Snack
- 1 1/2 cups air-popped popcorn
- 7 medium olives
- 5 pineapple slices
- Dinner stir fry:
- 3 baby potatoes
- 150g grilled / baked fish
- (2 palm sizes)
- 1 cup blanched asparagus
- 1 tsp oil for cooking
