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1200 Calorie Diet Menu and Meal Plan

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A 1200 calorie diet is nutritionally adequate for most of the people for a healthy, safe and permanent weight loss. Starving your body with fewer calories will slow down your metabolism and consequently using up of the calories by the body will also get decreased. This will result in a tired and emaciated body and also the weight loss will not be as much as expected because the calories are still stacked up inside the body.

Following a daily diet of 1200 calories is shown to be nutrition rich to support a healthy body and also brings about the calorie deficit which eventually leads to weight loss. Of course, the actual calories that should be taken depends on a lot of factors such as age, gender, metabolic rate, body size and other medical conditions to name a few. 1200 calorie diet plan fits most of the people on average but it is necessary to confirm with a doctor or dietician before starting with the diet.

How to choose the best 1200 calorie diet menu?

The diet plan should be chosen in such a way that it strikes a proper balance of the macronutrients. The macronutrients include proteins, carbohydrates and fats. The calories that come from the macronutrients should be ideally distributed as follows: 15% of the calories should come from proteins, 55% of the calories should come from carbohydrates, 30% of the calories should come from fats and only less than 10% of the total calories should come from saturated forms of food.

When the diet plan is composed of healthy, nutritious and wholesome food it will keep your food cravings in check and you will feel full for longer. Moreover there will not be any compromise to your health when you follow a diet that satisfies all the above conditions. A diet is followed to make us healthy, supple, strong and slim. Any proper diet should work to achieve all of these. Therefore make sure that you take nutritious food whose calories add up to 1200 or so.

Sample 1200 diet plans:

Below are two diet plans whose total calorific value comes around 1200. From this you can get an idea of how to construct your diet.

Sample 1:

Breakfast

One whole wheat muffin with a spoon of peanut butter and half a banana.

Mid-Morning Snack

An apple and few almonds.

Lunch

2 slices of whole wheat bread; 2 oz. low sodium turkey breast; 1 oz. cheese; a lettuce, an orange, a tomato and a spoon of mustard.

Mid-afternoon snack

8 oz. low fat yoghurt

Dinner

3 oz. skinless grilled, baked or boiled chicken breast.

A cup of cooked broccoli and 2/3 of a cup of brown rice.

Snack

A cup of milk and two fat free fig cookies

Sample 2:

Breakfast

A hard boiled egg, 2 slices of whole wheat bread smeared thinly with butter and a large slice of watermelon.

Lunch

100gms of baked potato and baked beans and 100gms of reduce fat cottage cheese.

Snack

Muesli meal replacement bars.

Dinner

Pasta salad made with olive oil. Wash it down with tinned tuna in brine.

Typically any 1200 calorie diet plan can be broken down into the following proportions: The breakfast is the most important meal of the day and makes up 300 calories of the entire 1200 calories. The mid-morning snack adds up to 100 calories, lunch to 300 calories and the mid-afternoon snack to 50 calories. Finally the dinner contributes to 450 calories of the total. Any nutrition rich diet plan that follows this breakdown can achieve good results in terms of weight loss. Snacks can be taken at any time of the day where you feel the need to snack. But timing is important for breakfast. Make sure that you finish you breakfast within an hour of the time you woke up at. For the rest of the day, timing is up to you and you can divide the calories as you want among the meals, but make sure that the total calories don’t exceed 1200.

Last but not least, wash down you meals with lots of water. Adequate amount of water is absolutely essential for maintaining the metabolism and for the healthy functioning of the body. Keeping your body well hydrated is an important factor that constitutes weight loss. Make it as a habit to drink at least eight glasses of water each day. It may look difficult at first, but once you start making conscious efforts it will no longer seem as hard as it was at first.

A word of caution:

Before you kick start on a diet, please catch up with your doctor or dietician and get expert advice on the meal plan that you have formulated. This is especially important for pregnant or breast feeding women. You don’t want to follow some diet and weaken you body, so always ask for the doctor’s opinions and then jump into your diet plan.

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Source by Jack Kern

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Lose Weight Gain Muscle Meal Plan – 2 Powerful Meal Plans to Boost Your Results Fast!

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First and foremost, it is important for you to understand that there is no magical, lose weight gain muscle meal plan. This does not exist. Remember that a meal plan can help you get rid of the excessive weight if it is supported with an exercise routine that should be done on a regular basis.

Here is a sample of lose weight gain muscle meal plan. While reading on it, make sure to take note of the common factor involved for you to be able to create your own meal plan:

Meal Plan #1

Make sure to always start you day with a hearty breakfast. For a breakfast with a lose weight gain muscle meal plan, you may choose to have fruits such as, pear or apples, a bowl of cereal with skimmed milk, sandwich with low-fat peanut butter, omelets or bagels.

Remember that your breakfast is considered as the most important meal of the day as this can help prevent you from getting hungry too soon before lunch. During the first few days or weeks of your new diet plan, you might still end up feeling hungry even before your lunch time. If this happens, you may choose to opt for a cup of coffee, oranges or crackers.

For your lunch, you may opt for mushroom soup, vegetable soup, garden salad, lettuce salad, broiled or grilled chicken breast, steamed vegetables, pita bread or turkey breast. If you feel like you are hungry after your lunch and even before dinner time, you may snack on almonds, walnuts or a protein bar. Having a glass of fresh orange juice can also help you feel full before dinner.

As for your dinner, you should opt for lighter meals. Possible dinner menus may include spaghetti, macaroni, brown rice or yogurt with strawberries.

Meal Plan #2

As part of your lose weight gain muscle meal plan, you may choose to start your day with a bowl of fruit such as papaya or water melon. You may also have two pieces of toasts, boiled eggs, coffee or skimmed milk. Late morning snack may include pear, apple or jam sandwich.

For your lose weight gain muscle plan for lunch, the meals can vary and may include sprouts, soups, baked or grilled tuna fish, steamed vegetables, trout, salmon and cod. For your snack before dinner time, you may choose to have a protein shake which is milk-based. Your dinner options may include baked potatoes, grilled chicken, beans, cabbage, ravioli, lentils, spinach and baked corn.

Remember that when it comes to adopting to lose weight gain muscle meal plan, there are several important factors that you should consider. This includes your body’s nutritional requirements, your body physique and lifestyle. So it is important to check with your doctor to make sure that the foods you included in your meal plan are safe for your current health condition.

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Source by Harris Ally

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1300 Calorie Diet Menu and Meal Plan

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The low-calorie diet menu and meal plan for 1300 is one of the planes weight many that are available aspiring to cause weight loss by reducing caloric intake. We must be careful when following these low calorie diet plans because the drastic reduction of calories can cause many reactions such as slowing the metabolic rate of the body. So it is always advisable to get approval from your doctor before you start to follow a low calorie diet. Once you’ve decided to start with your diet and you have obtained approval from your doctor, the first step you’ll want to do is throw all unnecessary foods from your refrigerator and stack the fridge with fruits , vegetables and health bars are low in calories and sugar whose content is negligible. You can also get protein powders that can be mixed with milk or water to create smoothies that can be taken as snacks at midday. Also forget about sugary drinks. It is absolutely essential to drink plenty of fluids, but fluid should be in the form of water or zero-calorie beverages. If you need variety in taste, green tea is also a great option for keeping your body hydrated

diet plans __gVirt_NP_NN_NNPS <__ examples :.

A plan 1300 sample food calories can be achieved by consuming about one cup of fruit, and half a cup of vegetables, four ounces of grains, three ounces meat and beans, two cups of milk, around four tablespoons of oil coffee and another 171 calories to your discretion. This diet is recommended USDA and this kind of diet will ensure that you get the necessary amount of nutrients and essential fatty acids, even if the calorie intake is low

Meal Sample 1 :.

Breakfast :.

You can have a cup of cereal, a cup of skim flour and a small banana for breakfast

Morning Snack:

For a morning snack, you can enjoy a cup of skim milk mixed with ½ cup frozen strawberries

Lunch :.

primary constituents will sandwich for lunch and fresh fruit. You can have two slice of wheat bread, three ounces of lean meat with a thin spread of mustard, a small slice of cheese fat mozzarella and plum

Taste :.

For an afternoon snack, you can enjoy all the delicacy of your choice, but make sure that the number of calories is about 100 calories. Cottage cheese is a great option for a mid taste

Dinner :.

The total number of calories for your dinner should come around 510 calories. An ideal dinner would be a cup of beans of your choice, two small tortillas, a cup of lettuce (shredded), two slices of mozzarella cheese, a serving of sour cream and a little rice.

You can have a cup of strawberries for a snack before bed

Meal Sample 2 :.

Breakfast:

For breakfast, you can have twelve ounces of coffee without caffeine, Bangel-plain, two tablespoons of peanut butter, and tablespoon cream

Mid Morning Snack :.

A medium apple with skin can be eaten as a snack mid morning.

Lunch:

Three ounces of breakfast of chicken, 12 ounces of a beverage of your choice (without caffeine), quarters of a cup of plain croutons, a large salad garden devoid of tomatoes. onions, and four tablespoons of thousand island Kraft reduced calories

Evening Snack:

Another big apple will mediums or you can choose a snack of your choice that is within the count 100 calories.

Dinner:

Dinner is about 410 calories of the entire 1300 calories. You can have three ounces of chicken breast or white meat, a cup of cooked pasta and corn, a small garden salad without tomatoes or onions and two tablespoons of thousand island Kraft reduced calories.

In broad terms, a 1300 calorie diet plan contains the following amounts of food for different food groups: three servings of fruit group, five servings of grain group, two portions of group vegetables, six servings of dairy group and two servings of meat and beans group. Overly processed foods should be avoided on all accounts

Conclusion :.

Following this diet plan will lead to an average weight loss of 20 pounds in six weeks. Weekly weight loss should be about two to four pounds. The amount of weight that is actually lost depends on various factors such as the amount of physical activity, caloric intake and the rate of body metabolism.

This diet is usually accompanied by some physical and cardio exercises. Too much physical exertion should not be done due to the low calorie intake. Talk to your doctor for approval of diet and to determine the types of exercise that you can follow along with the reduced calorie intake diet.

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Source by Jack Kern