Simply put, weight loss is achieved when calories out exceed calories in. And with convenience foods readily accessible while sitting at a sedentary desk job, the caloric deficit is a feat to accomplish. A 1,200-calorie diet seems even more implausible, especially when considering some restaurant meals contain 1,200 calories within themselves, rather than spanned across an entire day.
Though a 1,200-calorie diet may seem low, it can be attained when incorporating quality foods into the diet – swap out calorically-dense chips, pastries, and soft drinks with nutrient-dense whole grains, fruits and veggies, lean meats, dairy, and healthy fats. Additionally, it is valuable to continuously pair high-fiber foods with lean protein sources, as doing so can promote satiety. Meals should also be covered across a typical day to keep hunger at bay and protein-packed, low calorie snacks can also be enjoyed to fulfill those pesky hunger pangs! To naturally keep calories within check and within a 1,200-calorie diet plan, meals should average 300 calories while snacks topped at 150 calories.
BistroMD's 1200-Calorie Meal Plan
BistroMD, the leader in weight loss meal delivery service, makes it simple and effective to follow a 1,200-calorie diet. Founded on science and the love of real food, bistroMD's team of seasoned chefs and nutrition experts carefully craft well-balanced meals that are sure to please. Meals are created to provide 1,100 to 1,400 calories daily with 40-50% total caloric intake from lean, adequate protein, 20-25% of calories from healthy fats, and 30-35% from complex carbohydrates. A sample 5-day, 1200-calorie diet plan may resemble the following:
Day 1
Breakfast: Turkey Sausage and Cheese Frittata – 290 calories
Lunch: Grilled Salmon with Dill Mustard Sauce – 340 calories
Dinner: Pork Tenderloin with Plum Ginger Sauce – 300 calories
Snack 1: Cinn-sational Almond Cookie Bites – 120 calories
Snack 2: Chili Nacho Chips – 120 calories
Total Calories: 1,170 cals
Day 2
Breakfast: Canadian Bacon and Swiss Omelet – 250 calories
Lunch: Roasted Corn and Scallop Chowder – 270 calories
Dinner: Beef Sheperds Pie – 360 calories
Snack 1: Honey Bee Cookie Bites – 120 calories
Snack 2: Garden Veggie Pizza Puffs – 110 calories
Total Calories: 1,110 cals
Day 3
Breakfast: Canadian Bacon and Swiss Omelet – 250 calories
Lunch: Tilapia with Smoky Tomato Sauce – 280 calories
Dinner: Beef Chipotle Chili and Corn Pudding – 330 calories
Snack 1: Lemon Herb Chips – 120 calories
Snack 2: White Chocolate Macadamia Nut Cookie – 150 calories
Total Calories: 1,130 cals
Day 4
Breakfast: Dark Chocolate Chip Crepe with Pork Sausage Hash – 340 calories
Lunch: Hickory Smoked BBQ Beef with Yukon Gold Potatoes – 380 calories
Dinner: Lasagna with Garden Marinara – 360 calories
Snack 1: Dried Sirloin Beef Strips – 80 calories
Snack 2: Kickin' Honey Mustard Pretzels – 110 calories
Total Calories: 1,270 cals
Day 5
Breakfast: Western Egg Scramble – 310 calories
Lunch: Beef Barley and Vegetable Soup – 290 calories
Dinner: Turkey with Cranberry Chutney Stuffing and Wild Rice – 290 calories
Snack 1: Almond Puffs – 120 calories
Snack 2: Sweet Carolina BBQ Mix – 120 calories
Total Calories: 1,130 cals
But despite the nutritional values of all meals and snacks, one key advantage to bistroMD's 1,200-calorie meal plan is the assortment of meals not only within the days, but between them. Individuals generally fall of their diet train related to restriction and lack of variety. The rich flavors of all food options will keep you not only nutritionally satisfied, but fulfilled with tastes and flavors. And as you may have noticed, not one but two snacks are apart of the 1,200-calorie meal plan. Enjoy the snacks whenever hunger strikes, although the meals are quite satisfying for hours at a time!
