Ready-made menu for 1200 calories: plan for 7 days with KBZHU on proper nutrition

Why exactly 1200 kcal?

The 1200 kcal diet is the best option for girls losing weight at any age, because it does not create much discomfort, is based solely on simple and understandable principles, and gradually prepares the body for any exceptions.

Need to know! Proper nutrition for any amount of calories is, first of all, a balanced diet that does not harm the body.

1200 kcal includes a low-calorie menu, which is based on a deficiency of food consumed, as a result of which the person losing weight begins to gradually lose extra pounds. The big advantage here is that nutrition includes eating meat, lean fish, vegetables, fruits, legumes and other foods that the body needs. The main feature is reducing the amount of consumption, respectively, calorie content.

You can correctly create a diet for 1200 kcal at home, the main thing is to familiarize yourself in detail with all the principles and features of the diet, pay attention to prohibited foods that should not be present in the diet even in minimal quantities.

Interesting! In one month of eating at a reduced calorie level of 1200, you can lose up to 7 kg of excess weight without causing harm to the body or causing disruptions in the functioning of certain systems.

If you are unable to get acquainted with the complete information and understand the essence of low-calorie nutrition on your own, you can listen to nutritionist Kovalkov, who will tell you in simple words all the features of such nutrition and give the necessary recommendations regarding adherence to the diet.

Diet 1200 on proteins

Another variation of this diet is the 1200 calorie protein diet. Its essence is that it is necessary to remove carbohydrates from the diet as much as possible.

Avoid cereals, fruits, sweets, bread, sugar, flour and sugar-containing products. It is permissible to eat only protein dishes:

• chicken, turkey, rabbit;
• meat, fish, eggs;
• cottage cheese and dairy products;
• seafood, mushrooms, legumes.

The diet is expanded with vegetables and vegetable dishes in different proportions. For example:

• vegetable stew;
• grilled vegetables;
• raw and steamed vegetables;
• cold and hot salads.

You can lose weight even faster than on a regular 1200 calorie diet, the only difference is that:

• the protein version is much more complex;
• constipation may occur;
• due to a lack of carbohydrates, the body slows down metabolism;
• Lost kilograms will come back faster.

This diet option can be used in extreme cases, when you need to quickly lose weight before some event.

1200 calorie per day meal plan

When starting a proper diet for weight loss, you first need to make sure that the body is ready for such serious changes and will not experience any failures in the process. It is also worth first familiarizing yourself with the menu for 1200 kcal per day with recipes for a week from simple products, to understand whether such nutrition will bring pleasure to the body, and whether it is ready for changes.

A balanced diet involves constantly counting the amount of proteins, fats and carbohydrates (BJC), which will not allow you to reach your daily caloric intake. So, in clear words, the fractional nutrition plan consists of the following points:

• Determination of the body’s personal readiness;
• Introduction to the menu for proper nutrition;
• Training in calculating the calorie content of each product consumed;
• Distributing more calories throughout the first half of the day;
• Elimination of all high-calorie foods.

It’s not difficult to build a menu for 1200 kcal per day, it’s much more difficult to prepare psychologically for it and let the body understand that it is necessary for health.

Who is it suitable for?

A proper low-calorie diet is suitable for everyone and has virtually no contraindications. The only exception is pregnancy. In addition, athletes and people leading an active lifestyle will not be able to adhere to this nutritional system. Their bodies must consume more calories to stay healthy and active. A low-calorie diet is also contraindicated for adolescents whose bodies are still in the process of growth and development.

To ensure a balanced diet, you need to consult a nutritionist or choose an already developed menu. It is better to make up the approximate content of your diet from those foods that you love. Then you will have no problem sticking to a low-calorie diet of 1200 calories. The main thing is to maintain a daily caloric restriction.

Immediately exclude high-calorie foods, a piece of which, in terms of energy value, can replace the entire diet for the day, without bringing any benefit to the body:

• fast food;
• sweet carbonated drinks;
• cakes and pastries;
• cheesecakes;
• cheese and other sauces.

In addition, your daily diet should contain a balance of proteins, fats and carbohydrates, which should be combined in the following proportion: fats (30%) + proteins (15%) + carbohydrates (55%).

Set of low-calorie foods

A 1200 calorie per day diet requires greater dietary restrictions and exclusion of prohibited foods. But this does not mean that the food will be meager, not tasty and monotonous. A 1200 kcal diet can be built from tasty foods that are low in calories. The table provides a list of such products.

From these products you can prepare a dietary dish with proper nutrition, satisfy your nutritional needs, and continue to actively lose weight from a deficit.

Examples of low-calorie recipes

Omelet with asparagus in a double boiler

Peel the washed asparagus and cook for five minutes in salted water. Place the asparagus in a steamer bowl, pour in the beaten eggs and cook until done.

Apple dessert with cottage cheese in the microwave

Cut out the middle of the apple and put it in the microwave for two minutes. Take out the apple and fill it with low-fat cottage cheese. You can pour a teaspoon of honey on top and sprinkle with cinnamon. Microwave for another two minutes.

Kefir cocktail

Take a glass of low-fat kefir and blend in a blender with grated ginger and orange juice. Add mint leaves and orange zest to the finished cocktail.

In addition, eat any fruits, vegetables and berries. They are the lowest calorie foods and are also rich in vitamins and microelements that will support the body during a low-calorie diet.

What foods should you exclude on your diet?

Nutrition for weight loss always suggests that you need to exclude certain foods, limit the amount of their consumption, and focus on proper nutrition (PN). The 1200 calorie diet menu should not include prohibited foods that only contribute to the accumulation of fat deposits, calling into question all the results achieved so far.

Important! If your goal is to lose extra pounds, you should definitely give up the above products.

Diet rules

The number “1200” was not chosen by chance: it is at this rate that the body uses up its fat reserves, which causes weight loss. At the same time, you will feel great, a surge of energy will be regular, sleep will be normalized, and your mood will improve. However, before you decide to go on a low-calorie diet, study a number of its features. If you neglect them, there will be no effect, and instead of losing weight, on the contrary, the kilograms will linger.

Permitted and prohibited products

The main aspect of nutrition is healthy, wholesome food. It is not necessary that it be low-calorie, for example, buckwheat contains 335 calories, but nutritionists recommend including it in the daily diet, since porridge is a source of energy and a supplier of minerals and vitamins. In addition to buckwheat, your diet should include other cereals (oatmeal, pearl barley, rice). The full list of required products is presented below:

• dietary lean meat (chicken, turkey, veal);
• seafood and fish (mussels, squid, pink salmon, shrimp, mackerel, cod);
• chicken eggs;
• oils (vegetable, butter, olive, flaxseed);
• whole wheat bread;
• vegetables, if possible fresh, but can be boiled;
• fruits, mostly unsweetened;
• fresh and frozen berries.

There is also a list of prohibited products. This:

• sweets, candies, chocolate;
• sweet fruits (watermelon, melon, grapes, bananas in large quantities);
• fatty meat, lard, brisket;
• fast food;
• products made from yeast dough;
• pasta;
• mayonnaise, any other sauces;
• fatty dairy products.

Attention!
To make it easier to navigate what you can and cannot eat, always evaluate the glycemic index of the product. The smaller it is, the better. Foods with low GI are well absorbed and are not deposited on the sides. You can choose different cooking methods. Baking in its own juices, frying without adding oil, steaming or cooking in a slow cooker, for example, diet meatballs - any of these methods are acceptable, so experiment. The main condition is not to fry with added oil. This adds calories to the dish and also has a negative impact on health - as a result, it creates extra stress on the liver and pancreas. Eat vegetables fresh: this way you will get more vitamins.

Number of meals

Another important aspect is the number of meals. Nutritionists say that there should be at least 5 meals daily: breakfast, late breakfast, lunch, afternoon snack, dinner. Sometimes a 6th point is added - pauzhin, but to achieve maximum results in weight loss it is excluded. There should be a break of at least 2.5-3 hours between meals so that the previous food has time to digest in the stomach. Portions should be equal. The latest dinner is at 7-8 pm, 4 hours before bedtime. If you eat at night, the calories will not have time to be converted into energy, and you will not get enough sleep, since the stomach will work all night.

Contraindications

If you feel great, do not suffer from chronic diseases, and lead an active lifestyle, then you can start losing weight today. It’s another matter when there are health problems:

• diabetes;
• gastrointestinal diseases;
• thyroid diseases;
• oncology;
• pancreatitis;
• CVS diseases.

You should avoid a low-calorie diet if you are pregnant or breastfeeding. Teenagers, young girls, and women in menopause should not limit themselves in nutrition.

On a note!

On average, if you follow a low-calorie diet, you can lose up to 2 kg in a week. The result will appear in the second and subsequent weeks.

Menu for a week for 1200 kcal per day

To properly lose weight without harm to the body, you need to know the features of the 1200 menu, what products it consists of, and what you need to focus on. The menu for the day involves not only the selection of the right products, but also a complete focus on quantity. Let's look at the menu for every day.

Monday

1. Morning – oatmeal 30 g, a spoonful of honey, an orange and coffee without sugar.
2. Snack – 100 g low-fat cottage cheese, coffee.
3. Lunch – chicken soup, tea, marshmallows;
4. Afternoon snack – 200 ml kefir.
5. Dinner – 100 g vinaigrette, 100 g boiled chicken breast.

Tuesday

1. Morning - a sandwich of whole grain bread and cheese, coffee;
2. Snack – juice, banana;
3. Lunch – borscht;
4. Afternoon snack – a glass of milk;
5. Dinner – 3 stuffed peppers, tea.

Wednesday

1. Morning – buckwheat porridge 30 g, boiled egg;
2. Snack – baked apple;
3. Lunch – chicken fillet 100 g with vegetables;
4. Afternoon snack – a glass of low-fat yogurt.
5. Dinner – baked pollock with vegetables.

Thursday

1. Morning – oatmeal 40 g with dried fruits.
2. Snack – fresh fruit.
3. Lunch – mushroom soup.
4. Afternoon snack – apple.
5. Dinner – boiled rice with pieces of chicken breast.

Friday

1. Morning – oatmeal with milk 30 g.
2. Snack – banana, tea.
3. Lunch – chicken breast, vegetables.
4. Snack – a glass of kefir.
5. Dinner – baked salmon 100 g with vegetables.

Saturday

1. Morning – wheat porridge, tea.
2. Snack – apple.
3. Lunch – buckwheat porridge with vegetables.
4. Snack – vegetable salad.
5. Dinner – cottage cheese casserole 100 g.

Sunday

1. Morning – milk porridge, coffee.
2. Snack – peaches.
3. Lunch – chicken and coarse pasta.
4. Afternoon snack – cheesecake with raisins, tea.
5. Dinner – a glass of water.

This is the menu you should focus on to quickly lose extra pounds, get rid of annoying fat and tone your body.

Calorie table

You can use a convenient calorie table for the most common and acceptable foods in this diet (see also the most effective foods for weight loss).

Diet 1200: calorie table:

For a more detailed table of caloric content of foods, see here. You can also use the online food calorie analyzer (see here).

Sample 1200 calorie menu with calories counted

Below you can see an approximate 1200 calorie diet menu for a week. Additionally, you can drink coffee or tea without sugar, herbal infusions, and rose hips.

Monday

• Breakfast: omelet from one egg and two tablespoons of milk - 184 kcal, tea with milk - 30 kcal (214 kcal)
• Second breakfast: low-fat cottage cheese 100g - 110 kcal and orange -36 kcal (146 kcal)
• Lunch: chicken soup (300 ml) – 210 kcal, baked chicken thigh 158 kcal, cucumber and tomato salad – 47 kcal, orange juice 200 ml – 35 kcal (452 ​​kcal)
• Afternoon snack: yogurt 1.5% - 79 kcal
• Dinner: grilled salmon – 283 kcal, baked vegetables – 62 kcal (345 kcal)

Total for the day: 1236 kcal

Note: If you have a little more or a little less calories, that's okay.

Tuesday

• Breakfast: Oatmeal (50g dry cereal) with low-fat milk – 198 kcal, coffee with milk – 30 kcal (228 kcal)
• Second breakfast: banana – 95 kcal
• Lunch: Borscht with meat (300g) – 147 kcal; boiled potatoes 1 pc. 82 kcal, beef cutlet – 260 kcal; cabbage salad with cucumber 100g – 49 kcal (538 kcal)
• Afternoon snack: medium apple 70 kcal
• Dinner: baked salmon – 230 kcal; leaf lettuce 100g – 47 kcal

Total for the day: 1208 kcal

Wednesday

• Breakfast: buckwheat porridge with milk – 157 kcal, tea with milk 30 (187 kcal)
• Second breakfast: grated carrots 100g – 32 kcal
• Lunch: pea soup (300ml) – 193 kcal; fish cutlet 100g – 130 kcal; tomato salad – 47 kcal; boiled rice – 116 kcal; apple juice 200 ml – 86 kcal (572 kcal);
• Afternoon snack: tomato juice 200 ml – 44 kcal
• Dinner: boiled or grilled chicken breast 150g - 169 kcal; egg salad 100g – 185 kcal (354 kcal)

Total for the day: 1189 kcal

Thursday

• Breakfast: omelet from one egg and two tablespoons of milk - 184 kcal, tea with milk - 30 kcal (214 kcal)
• Second breakfast: cottage cheese 100g – 110kcal
• Lunch: Vegetable soup – 129 kcal; 2 beef sausages – 226 kcal; Boiled potatoes 2 pcs. – 164 kcal; vinaigrette 100g – 75 kcal (465 kcal)
• Afternoon snack: cottage cheese with sour cream 10% 100g - 197 kcal
• Dinner: chicken ham 100g – 188 kcal; lettuce 200g – 24 kcal (212 kcal)

Total for the day: 1198 kcal

Friday

• Breakfast: grain cottage cheese 3% 100g – 109 kcal; fruit yogurt – 63 kcal; tea with milk 30 kcal (202 kcal)
• Second breakfast: walnuts 30 g – 163 kcal
• Lunch: mushroom soup 300ml – 163 kcal; boiled beef 100g – 264 kcal; buckwheat porridge 100g – 132 kcal; cabbage salad with cucumbers 54 kcal (613 kcal)
• Afternoon snack: baked apple – 59 kcal
• Dinner: pilaf with mushrooms and meat 100g – 156 kcal; 2 cucumbers 30 kcal

Total for the day: 1223 kcal

Saturday

• Breakfast: Oatmeal (50g dry cereal) with low-fat milk – 198 kcal, coffee with milk – 30 kcal (228 kcal)
• Second breakfast: pear baked with cottage cheese 150g – 80 kcal
• Lunch: bean soup 300ml – 186 kcal; veal cutlets 100g – 375 kcal; 2 tomatoes 40 kcal (601 kcal)
• Afternoon snack: Activia drinking 1.5% 200ml – 88 kcal
• Dinner: fish baked with mushrooms and cheese 200g – 184 kcal; 1 cucumber and 1 tomato – 35 kcal

Total for the day: 1216 kcal

Sunday

• Breakfast: low-fat cottage cheese 100g – 110 kcal and orange – 36 kcal (146 kcal)
• Second breakfast: baked apples stuffed with low-fat cottage cheese 200g – 208 kcal
• Lunch: fresh cabbage borscht with meat 300ml – 209 kcal; boiled chicken without skin 150g – 275 kcal; vinaigrette with beans 150g – 123 kcal (607 kcal)
• Afternoon snack: pineapple juice 200ml – 96 kcal
• Dinner: hake baked in the oven 150g - 132 kcal; 2 tomatoes 40 kcal (172 kcal)

Total for the day: 1229kcal

The 1200 calorie diet menu for a week may change, you must choose those foods that you like and suit you personally, and include them in your diet. But do not forget that many types of food are completely prohibited; if you continue to eat baked goods, cakes, treat yourself to high-calorie desserts in the evenings in a cafe or at home in front of the TV, you will still not be able to lose weight.

The video clip shows another version of the 1200 diet menu for one day:

Simple 1200 calorie recipes for weight loss

A menu for 1200 calories a day can be very diverse if you learn how to properly prepare healthy dietary dishes that will bring saturation and nutrients to the body. Below we will look at the best recipes for dishes that can be prepared during the weight loss phase.

Vegetable soup

Proper nutrition should be characterized by minimal calorie content, be tasty and healthy. A proper nutrition menu would not be complete without vegetable soup, which is easy and simple to prepare.

Ingredients:

• Cauliflower;
• Carrot;
• Onion;
• Potato;
• Fresh broccoli;
• Tomatoes;
• Bell pepper;
• Zucchini;
• Green pea.

All ingredients are crushed and prepared for cooking. First, put diced potatoes into boiling water, then carrots and onions. Cook until half cooked. After this, the remaining ingredients are placed in the pan and everything is cooked for another 10-15 minutes until the vegetables are ready.

Steamed salmon

The low-calorie diet menu for a week for 1200 kcal also includes deliciously cooked steamed salmon, which will be an excellent option for a protein dinner.

The preparation is quite simple. First you need to prepare the salmon steak, sprinkle it with spices, salt and send it to a cool place so that everything is well soaked. Next, the steaks are placed in a steaming bowl and cooked for 20-25 minutes. After this, serve with vegetables or any side dish.

Vinaigrette with beans

The daily menu for the week of 1200 kcal includes dietary salads, which will be an excellent option for a full dinner or snack. The recipe for making vinaigrette salad with beans is very simple; let’s look at its main features.

During the cooking process you will need the following ingredients:

• Boiled potatoes;
• Canned beans;
• Boiled carrots;
• Pickle;
• White cabbage;
• Onion;
• Table vinegar;
• Boiled beets;
• Salt;
• Pepper.

First you need to cut cucumbers, potatoes, onions and carrots into cubes. Then cut the beets, cabbage into strips and add beans. Mix everything well, add salt and spices as desired. The salad is ready!

What is a 1200 calorie diet?

In modern society, many people suffer from a disease - obesity. Even the initial stage is considered dangerous to health and tends to progress.

You can get this type of disease due to:

• Wrong lifestyle.
• Poor nutrition (fast foods, baked goods, etc.).
• Lack of physical activity.

Everyone tries to get rid of excess weight in different ways:

• Go to the gym.
• Using fat burning pills.
• The use of various low-calorie diets.

The principle of the 1200 calorie diet is to reduce the daily intake of carbohydrates and fats. You can lose weight quickly in a week, and if you completely switch to proper nutrition, your body will adapt and the weight loss will no longer be so great.

Peculiarities

• The 1200 calorie diet includes all the essential micro and macronutrients: fats, proteins, carbohydrates, minerals and vitamins that are required every day for good health.
• Also, this caloric intake is based on performing simple physical exercises. A person is not overcome by attacks of severe hunger on such a diet, which allows him to stay on it without breakdowns.
• The diet itself does not specify which foods are contraindicated. But in order not to exceed 1200 calories, you need to eat low-calorie foods. It is preferable to use your favorite healthy foods, this makes it psychologically easier to survive a calorie deficit.

Diet effectiveness

The main criterion for a diet is its effectiveness. If after using the diet there are no results, it is considered useless.

The 1200 calorie diet has been proven to be effective, based on human feedback and backed by scientific evidence. If you maintain the correct daily deficit of not exceeding 500 calories, fat reserves begin to be burned, not muscle.

Otherwise, weight loss will be accompanied by problems with the gastrointestinal tract and a decrease in health. The effectiveness of the diet is directly related to nutritional balance.

During it, you need to eat healthy and varied foods to ensure that your body gets nutrients. The menu should be different every day.

Why can't you eat less than 1200 kcal daily?

Even while losing weight, the body needs the required amount of useful components that come directly from food. If you reduce the caloric content of the diet to 1000 or less calories per day, the body begins to sharply malfunction, the person loses the strength to be active, and important processes in the body begin to break down.

A diet of 1200 calories per day is the bare minimum for losing extra pounds without harming your body. It is very important to learn how to correctly count calories, add only healthy foods throughout the day, without exceeding the permissible limit.

Diet recommendations

Here are some more helpful tips for those who decide to try the 1200 calorie diet:

• Include porridge (buckwheat, oatmeal, millet) and other foods with carbohydrates in your breakfast, this will help provide you with energy and the body will not slow down your metabolism;
• Eat hot soups for lunch to improve digestion;
• if you want to eat, but the time has not yet come, then drink a glass of clean water in small sips, this will curb your appetite;
• for dinner, which should be no later than 6-7 pm, eat protein dishes: fish, eggs, meat, seafood, combining them with leafy salads and other green vegetables (cabbage, zucchini, cucumbers, peas, broccoli, zucchini, asparagus, green beans, etc.)
• as snacks you can use kefir, bifidok, fermented baked milk, grated carrots, apples, oranges, some nuts, etc.
• drink more liquid, for example, chilled tea or herbal infusions, clean water, rosehip infusion.

How much weight can you lose in a month on a 1200 calorie per day diet?

Losing weight is a rather individual process that depends on many factors in the body. The average number of kilograms lost in one month of such nutrition is 5-7 kg. Indicators may vary depending not only on the individual characteristics of the body, but also on the initial amount of extra pounds.

Simple meals will allow you to quickly and easily prepare meals, eat healthy, and achieve good results in minimal time.

How to create a menu according to a 1200 kcal diet, watch the video:

Flaws

Among the negative features of the diet are:

• The diet requires endurance. Although such a system can be classified as a proper and healthy diet, not everyone will dare to choose it, since they will have to change their habits for a long period.
• Constantly counting the number of calories eaten. A particular difficulty arises when the dish has many components.
• Weighing all food.
• Inability to eat on the go.
• Spending a lot of time preparing meals every day to create a varied menu.
• The presence of fatigue at the very beginning of the diet due to the body’s inability to adapt to the new nutrition system. But this goes away in 2-3 days.
• Incompatibility with physical activity.

Reviews and results of losing weight

Reviews of girls losing weight show that there really are results, and they are not minimal. Let's look at a few of them as examples.

Marina, 36 years old:

I lost 5 kg in a month of eating this way. At first it was difficult to get into the rhythm of such a diet, I had to set myself reminders and prepare a diet for the day or even 2 days in advance. The first 2 weeks were difficult, then I got the hang of it. Eating at 1200 helped me, and this is its biggest plus. Among other advantages, I also noted:

• Simple and delicious recipes;
• Lots of apps for your phone to count calories;
• Quick results.

But there were also disadvantages:

• Constant feeling of hunger for the first 2 weeks;
• Sometimes weakness and nausea;
• Loss of desire to eat the same foods.

Olga, 29 years old:

My initial weight was 86 kg, now 79 kg. I think that the result of a month of eating without sports is very good. Eating was difficult, but tolerable for the sake of losing weight. I lost the first 3 kg in the first week, and was delighted with the result. I didn’t move much at work, but I still lost weight. Among the advantages I can note:

• Variety in the menu;
• Large list of recipes on the Internet;
• Rapid weight loss;
• Lightness in the stomach after eating.

There is only one drawback for me:

• It is forbidden to eat sweets!

Diana, 31 years old:

The 1200 calorie diet suited me perfectly from the first week. There was no feeling of hunger, I had the strength to work, cook for myself and my family. In a month of eating I lost 8 kg, this is a shocking result. I continue in the same spirit, but the second month shows less results. Eating was easy because I was quite motivated.

Advantages:

• Delicious and varied dishes;
• Quick cooking;
• No stomach pain;
• Losing weight from the first week;
• The condition of the skin has improved.

Minuses:

• Sometimes there was a desire to eat too much.

Even more photos of women who lost weight using the 1200 kcal diet: