1200 calorie diet - daily menu with recipes

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.

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.

Diet ration 1200

A sample 1200 calorie diet menu consists of protein dishes combined with vegetables, a small amount of fruit, low-fat dairy products, leafy salads and greens.

You can add a little to your daily menu:

• butter for porridge;
• vegetable oil (preferably unrefined olive oil) for salad dressing;
• hard cheese or feta cheese in small quantities;
• mild spices: coriander, curry, turmeric, cinnamon, flax seeds (see here about the benefits of flax seeds for weight loss), sesame, rosemary, oregano, basil, etc.

To satisfy your body's need for fat, eat fatty fish. For example, salmon, salmon, herring, which are rich in natural antioxidants - Omega-3 and Omega-6. In addition to being essential for maintaining healthy, youthful skin, saturated fat prevents the threat of cardiovascular disease. The daily diet should contain at least 9-10g of such fats or about 7% of daily calories .

To satisfy the need for carbohydrates, you can eat two or three fruits a day, 100-150g of whole grain porridge (see recipe for Dukan porridge) or 50-70g of whole grain bread.

The body's need for fiber should be satisfied through raw and stewed vegetables, and salads made from them.

How to choose a menu for yourself

To learn how to create a 1200-calorie diet menu for yourself, you need to understand the basic principles of healthy eating and the rules of a balanced diet.

The Miracle Diet team recommends the free and powerful mobile phone app Lifesum (look for it in the AppStore and Google Play)

You should immediately understand that:

• to create the right menu, you will have to count the number of calories, first weighing everything you put into your mouth on a kitchen scale;
• do not forget to pay attention to the balance of the menu, avoiding using only proteins, or mainly carbohydrates.

The optimal ratio is:

• proteins 10-35%;
• fats -20-35%;
• carbohydrates 40-65%.

To convert proteins, fats or carbohydrates into calories, remember that:

• 1g protein = 4.1kcal;
• 1g carbohydrates = 4.1kcal;
• 1g fat = 9.3kcal.

In order to lose weight or dry out the body, you need to eat in the following ratios of proteins, fats and carbohydrates:

30-20-50 or 30-30-40.

The easiest way to lose weight is by reducing the amount of carbohydrates and fats, but do not forget that:

• The percentage of reduction in carbohydrates in the diet required for weight loss is individual for everyone; some will lose weight if they remove a small portion of carbohydrates, while others need to reduce their carbohydrate intake significantly. It is recommended to consume at least 100-150 g of carbohydrates per day;
• with high physical exertion or increased activity, for example, with regular hour-long classes in the gym, with heavy physical work, you need to consume more protein;
• Fat consumption cannot be completely eliminated. When less than 20-25g of fat enters the body, the body turns on protective mechanisms, namely, it reduces energy consumption.

A principle thought out by nature itself: fat is a vital substance, so if it is not supplied enough, it must be stored.

To prevent fat storage, you should consume at least 35-60g of fat per day, paradoxically!

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.

For a day

Breakfast

Delicious breakfast nutrition program for 372 kcal.

Cottage cheese soufflé in the oven

This simple recipe for curd soufflé in the oven with dried fruits is suitable even for a less skilled cook, and besides, it cooks very quickly. We take ordinary products for it, which are affordable for any buyer.

KBJU per 100 g : 176 kcal/13 g. protein/3 gr. fat/23 gr. carbohydrates.

KBJU per serving (200 g) : 352 kcal/26 g. protein/6 gr. fat/46 gr. carbohydrates.

Ingredients:

• cottage cheese – 200 gr.,
• egg – 1 pc.,
• oatmeal – 2 tbsp. l.,
• dried cranberries (or raisins, dried apricots, dried apples) – 40 gr.,
• honey/sakhzam ( a sweetener with less calories) – a teaspoon.

Preparation:

• Grind oatmeal in a blender.
• Mix with cottage cheese and honey in a blender.
• Add flakes, dried fruits into the curd mass and stir with a spoon, pointing it in one direction.
• Bake in a silicone mold for about half an hour at 160-180 degrees (put in a warm oven).

Tip : It’s also delicious to cook this cottage cheese soufflé in the oven with rice flour. It replaces oatmeal while maintaining the mass (instead of 40 grams of flakes, you need to take 40 grams of flour). And if you need to reduce calorie content, then you can omit adding dried fruits and replace honey with stevia powder. A detailed review of sweeteners .

Nut mass for tea/coffee

KBJU for 100 gr. : 398.8 kcal/6.9 g. proteins/28.3 g. fat/31.4 gr. carbohydrates.

KBZHU per serving, salt spoon - 30 g. : 120 kcal/2.1 g. protein / 8.4 g. fat/9.5 gr. carbohydrates.

Ingredients:

• walnuts 100 gr.,
• honey 80 gr.,
• water 50 gr.,
• vanilla to taste.

Preparation:

• You can prepare this delicious treat in less than half an hour!
• We take nuts (you can take a mixture, for example, hazelnuts, cashews, pecans - but it’s better to take just one type, because the taste of specific nuts will be stronger) and grind to the consistency that you like.
• Mix honey and nuts with a spoon and taste: if desired, you can add vanilla, previously mixed in water.
• Carefully add water if the consistency is not to your liking. We put it in the refrigerator and praise ourselves for our wonderful hands!

We recommend eating this paste spread on a cucumber or 1 piece of bread - the taste is amazing and very satisfying!

8 common foods we eat and prepare incorrectly

Dinner

Chicken salad with omelette

Diet salad with chicken breast is a very tasty and low-calorie recipe, plus it contains a lot of protein.

KBJU for 100 gr. : 100 kcal/10 g. protein/5 gr. fat/2 gr. carbohydrates.

KBJU per serving, 300 gr. : 300 kcal/30 g. protein/15 gr. fat/6 gr. carbohydrates.

Ingredients:

• chicken breast – 150 gr.,
• egg whites – 5 pcs.,
• Adyghe cheese – 50 gr.
• cherry tomatoes – 5 pcs.,
• cucumber - 1 pc.,
• green onions, dill - to taste.,
• vegetable oil - 1 tbsp.,
• salt - to taste.,
• sesame - 2 tsp.

Preparation:

1. For a chicken breast salad, you need to prepare a fluffy protein omelette. To do this, beat the chilled egg whites into a strong foam, add chopped herbs and bake under the lid on a baking sheet greased with olive oil. Cool and cut into strips.
2. Boil the chicken breast, cool, cut as desired.
3. Crumble the cheese with your hands.
4. Also cut cherry and cucumber into thin slices.
5. Combine all products, pour oil, sprinkle with sesame seeds.

Vegetarian borscht

KBZHU servings (250 g.) : 78.6 kcal/2 g. protein/3.6 g. fat/9.8 gr. carbohydrates.

Ingredients:

1. fresh white cabbage - 75 gr.,
2. beets - 100 gr.,
3. carrots - 25 gr.,
4. onions - 15 gr.,
5. tomato paste - 10 gr.,
6. Unrefined sunflower oil - 10 g.,
7. parsley root - 5 g.,
8. greens (parsley/dill/green onion - to choose from) - 10 gr.

Preparation:

1. Boil the beets in advance! Choose a tuber of medium size or smaller (only the forage variety can have large ones), dark burgundy in color (pinkish color is a clear sign of a tasteless vegetable), with a smooth, whole skin.
2. We cook beets like this (to save time): peel the skin, put the root vegetable in a pan and fill it with water 3-4 fingers above the beets. Place on high heat and bring to a boil. The pan must be with the lid open at all times . Boil for 15 minutes over high heat, then place under running cold water for 10 minutes.
3. Throw out the top leaves of the cabbage, finely chop the remaining leaves and place in the pan. Boil for 5 - 7 minutes.
4. Cut the beets, onions and carrots (peeled) into strips or into three large pieces on a grater. Pour vegetable oil into a heated frying pan, add beets, carrots and onions, sauté for 3 - 4 minutes. After this, add 2 - 3 tablespoons of water or broth, simmer for about 10 minutes.
5. After 5 minutes, add salt, pepper, tomato paste. If desired, tomato paste can be replaced with peeled tomatoes.
6. Transfer the roast to the pan with the cabbage and cook for a few minutes. You can add any seasonings if desired; dried vegetables, black peppercorns, cumin, garlic, vinegar (grape vinegar goes well with borscht), lemon juice.

Toast bread made from rye or wheat flour

KBJU for 60 gr. : 115 kcal/3 g. proteins/0.6 g. fat/24 gr. carbohydrates.

Sunflower oil is better than olive oil!

Dinner

Baked chicken drumsticks in kefir

Try cooking chicken thighs in foil in the oven, and use kefir for the marinade. Lactic acid will make the meat juicy, and by adding different herbs, spices, and herbs, you will get different marinade options.

2-3 hours will be enough to marinate meat . But if you marinated the chicken thighs the night before, they'll just taste better.

KBJU portions, 300 gr. : 215 kcal/33 g. protein/4.8 g. fat/9.1 gr. carbohydrates.

Ingredients:

• vegetables (1 onion and carrot, 2 medium tomatoes, 1 small zucchini),
• chicken drumsticks – 4-6 pcs.,
• kefir – 2-3 glasses (the amount of kefir depends on the size of the legs),
• salt, spices, garlic - to taste.

Preparation:

Marinade

Mix kefir with salt, spices, spices. Add onion or garlic as desired. Pour the prepared meat with marinade.

Chicken

In 2-3 hours we’ll get to the vegetables. Wash the zucchini and tomatoes and cut them into slices. Peel the onions and carrots and chop them finely. Spread our silver helper on a baking sheet, measuring out the required amount. Lay out the vegetables in layers: zucchini, onions, carrots, tomatoes. Salt and pepper to taste. Place chicken drumsticks on top of vegetables. Bring the edges of the foil together and carefully tuck them in. Preheat the oven to 220 degrees. Let's place the baking sheet with our dish for 45-50 minutes.

Tip : if you want the chicken to brown a little, open the edges of the foil 10-15 minutes before it’s ready.

Proper healthy eating for weight loss: does it really exist? Nutrition system, menu and recipes

Total

KBJU: 1,180.6 kcal/96.1 g. protein/38.4 g fat/104.4 g. carbohydrates

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.

Prohibited Products

Despite the absence of strict prohibitions, you should carefully monitor your diet:

• Limit the amount of sweets and starchy foods. This especially applies to store-bought cakes, pastries and sweets containing huge amounts of sugar and butter. You can sometimes allow yourself to eat a piece, but you should remember that a small biscuit contains the same amount of calories as a full meal of vegetables and meat. Only after the first meal will the feeling of hunger increase, and a hearty lunch or dinner will give you a boost of energy for several hours.
• Replace fatty and fried foods with boiled, stewed or baked foods. Use a minimal amount of oil when cooking or not use it at all. Thus, the breakdown of fatty and fried foods in the body leads to the formation of carbohydrates and an increase in the calorie content of the dish by 3 or 4 times.
• Try to avoid canned and smoked foods.
• Remove sweet carbonated water and alcoholic drinks from your diet (due to their high content of fast carbohydrates).
• Avoid fast food and store-bought sauces. Two burgers is already the norm for calories per day, but there is no benefit in it, but carbohydrates, fats and hunger are provided for the whole day after just a couple of hours. Store-bought sauces also interfere with normal metabolism, so if you really want to, you can make the dressing yourself, for example, using natural yogurt, herbs and spices as a base.

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.

Menu

For a day

The menu for one of the days of a low-calorie diet can be imagined as follows. Let's divide the day into 6 meals (about 200 calories each).

1. Oatmeal (30 gr., 100 kcal), boiled in water + 1 teaspoon of honey (40 kcal), orange (45 kcal), cup of coffee (8 kcal). Total 193 calories.
2. Low-fat cottage cheese (100 gr., 110 kcal) + sour cream 1 teaspoon (35 kcal), coffee with cream (55 kcal). Total 200 calories.
3. Borscht with meat (300 gr., 187 kcal), black tea (2 kcal), marmalade (1 piece, 30 kcal). Total 219 calories.
4. Banana (125 kcal), glass of orange juice (35 kcal). Total 160 calories.
5. Vinaigrette (100 gr., 120 kcal), boiled chicken breast (100 gr., 110 kcal). Total 230 calories.
6. Low-fat kefir 1 glass (66 kcal), gingerbread 1 piece (140 kcal). Total 206 calories.

For a week

A low-calorie menu for a week, based on five meals a day, could look like this.

Monday:

1. boiled egg and buckwheat porridge, coffee;
2. apple;
3. pollock baked with vegetables, orange juice;
4. chicken fillet baked with herbs, fresh cabbage salad;
5. a glass of low-fat yogurt.

Tuesday:

1. sandwich made from a slice of whole grain bread and light cheese, coffee;
2. banana, juice;
3. chicken broth, vinaigrette;
4. peppers stuffed with vegetables, tea;
5. a glass of milk.

Wednesday:

1. fruit smoothie, omelet;
2. pear;
3. chum salmon with steamed rice;
4. grilled vegetables, a piece of chicken breast, tea;
5. low-fat kefir.

Thursday:

1. oatmeal with prunes, coffee;
2. fresh vegetables or fruits;
3. vegetable broccoli cabbage soup, steamed beef, tea;
4. boiled rice and a piece of baked salmon;
5. skim cheese.

Friday:

1. cottage cheese casserole, a cup of milk;
2. baked apple;
3. mushroom soup with chicken pieces, tea;
4. buckwheat porridge with beef, fresh vegetable salad, tea;
5. matsoni

Saturday:

1. wheat porridge, tea;
2. kiwi;
3. borscht, orange juice;
4. pasta with tomato paste, tea;
5. Ryazhenka

Sunday:

1. milk porridge, coffee;
2. peaches;
3. chicken noodles, vegetable and herb salad;
4. cheesecakes with raisins, coffee with cream;
5. yogurt.

For a month

If you decide to spend a month on a low-calorie diet of 1,200 calories, develop a menu for each day.

Important! The energy value of all foods consumed during the day should not exceed 1200 calories!

Eliminate the following foods from your monthly menu:

1. sugar and baked goods;
2. canned food;
3. fried and smoked foods;
4. sausage, frankfurters, dumplings.

Include the following foods in your low-calorie menu for the month:

1. porridge;
2. durum pasta;
3. fruits and berries;
4. vegetables;
5. low-fat dairy products;
6. quail eggs;
7. lean white meat;
8. fish and seafood.

Also, do not forget about important recommendations:

1. drink more fluids;
2. eat as often as possible and chew food thoroughly;
3. if you feel weak, stop limiting the energy value of your diet;
4. include the maximum variety of ingredients in your diet: fish, meat, vegetables, fruits, cereals, dairy products;
5. exclude fried and fatty foods, as well as sweets and baked goods;
6. Divide your daily diet into three main meals, and have snacks between them without waiting until you feel hungry.

When planning your monthly menu, use the following options for your three main meals.

Breakfast:

• any porridge (oatmeal, buckwheat, millet);
• boiled egg;
• cottage cheese casserole;
• low-fat cheese, banana.

Dinner:

• vegetable soup, steam cutlet;
• meat borsch;
• chicken broth, vinaigrette;
• stew of meat or fish with vegetables;
• boiled fish and carrot salad.

Dinner:

• cottage cheese with sour cream;
• steam omelette, juice;
• boiled potatoes, sauerkraut salad;
• boiled cauliflower, boiled egg;
• steamed beef cutlet, cabbage salad;
• baked fish fillet, cucumber salad;
• porridge with milk.

Between them, arrange mandatory snacks in the form of fruit, kefir, milk, juice or herbal tea. Don't forget to drink more water.

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!

Calorie diet: essence and rules for creating a menu

The most common method of losing weight is counting daily calories, with a limit of 1200 kcal per day. More stringent programs suggest a limit of 500 or 800, but such diets require specialist advice.

The essence of the program: reducing portions and the amount eaten to the prescribed norm. Exclusion from the diet is junk food. The basis is balanced meals with a minimum of simple carbohydrates and a maximum of proteins. The main rule is no hunger strikes. It is important to eat small portions 4-5 times a day.

Permitted and prohibited products

All products are steamed or boiled; baking or grilling without oil or fat is allowed. Dishes should not contain spices, salt or sugar.

The diet should include lean turkey, chicken, rabbit or beef. Healthy fats and proteins are found in fish: cod, salmon, hake, mackerel, halibut. A separate source of calcium is cottage cheese, kefir and milk.

Carbohydrates: buckwheat, rice, oatmeal and barley. Granola, whole grain and rye bread, fresh vegetables and fruits are added to the same list. Low-calorie fruits are used: cucumbers, tomatoes, zucchini, eggplants, carrots, peppers, beets, cabbage, broccoli, plums, apricots, kiwis, oranges. Healthy fats: flaxseed or olive oil, nuts, sesame or sunflower seeds.

Diet “Counting calories” menu for the week: 1200 calories per day

Limiting daily caloric intake ensures uniform weight loss without weight fluctuations and metabolic disturbances. 1200 is the optimal number of kilocalories for weight loss or weight maintenance. The menu is divided into 4-5 meals (additional snack and afternoon snack).

It is important to drink a lot of clean water; tea and coffee without sugar are allowed.

• Monday . For breakfast, boil 3 diet eggs, prepare toast from rye bread with a slice of hard cheese. Lunch - apple. In the afternoon, mushroom soup with croutons and boiled beef. Afternoon snack and evening meal – baked chicken breast and vegetable salad.
• Tuesday. Oatmeal with water (200 g) + drinking yogurt without additives + any berries. As a snack, 40 grams of walnuts. For lunch, boiled crucian carp and Chinese cabbage with cucumber. Dinner – kefir and grapefruit.
• Wednesday. Steamed buckwheat (200 g) + pumpkin juice, lunch – apple jelly. In the afternoon – beetroot soup + a slice of rye bread. Afternoon snack – a glass of fermented baked milk. And for dinner, “Brush” salad.
• Thursday. Rice pudding with strawberry jam, snack – 20 g dates. For lunch and dinner, prepare a 400 g trout steak and cabbage with carrots.
• Friday . Mono fasting day before the weekend: 600 g of boiled buckwheat + 500 ml of kefir (1-1.5% fat content).
• Saturday. Cottage cheese with raisins + apple. Lunch – a glass of fresh juice or vegetable broth. Lunch – beef stew with carrots and potatoes. For evening meals – 500 ml of kefir and an orange.
• Sunday . Completion and exit, you can increase the calorie content to 1300. In the morning, juices, homemade cookies or casserole, dried fruits (dried apricots, dates, prunes). For lunch – 300 g of chicken soup. Afternoon snack and dinner - cottage cheese and drinking yogurt.

Be sure to read: Daily calorie intake: how much to consume, how to calculate

Calorie diet menu for 14 days: table

The longer the program, the more varied the diet should be. The rules remain the same: healthy eating, a limit of 1200 kilocalories, sweets and starchy foods are prohibited.

It is allowed to organize 1-2 fasting mono days per week.

Calorie diet menu for a month

Depending on the daily caloric intake, the total amount is divided into 3-5 doses so that the body receives the largest percentage of energy for breakfast and lunch. Dinner is deliberately made lighter so as not to burden the stomach before bed. Compounds are distributed in a similar way: carbohydrates in the morning, proteins in the late afternoon.

In order to eat according to the program for a month, you need to diversify it with recipes, according to the calorie content of a particular meal.

Breakfast options

The optimal amount for the morning to saturate the body is 300-350 kcal. It is better to use cereals, fruits, bread, eggs. Although dairy products are popular for morning consumption, they are best left for the evening.

Hearty and delicious breakfast options:

1. Lazy oatmeal in a jar: 2-3 tablespoons of rolled oats (or oatmeal) are “fermented” in a container overnight with 250 grams of natural yogurt, milk (you can use juices), the dish is decorated with berries and fruits, and ready for use in the morning;
2. Curd casserole with dried apricots and raisins: 2 eggs + 2 tablespoons of honey + a glass of oatmeal or semolina + dried fruits (pour into a baking dish and put in the oven for 40 minutes);
3. Boiled omelette: a mixture of 2 egg whites, 3 tablespoons of milk, herbs and natural spices is poured into a plastic bag or glass jar, the container is immersed in water so that the eggs are completely submerged, the omelette needs to be cooked after boiling for 10-15 minutes.

Lunch options

A midday meal should give you a boost of energy until the end of work or school. Therefore, it accounts for 400-500 kilocalories. Meals should include fats, proteins and complex carbohydrates (preferably vegetables and fruits).

Recipes for lunch:

1. Bean soup: boil the broth from the fillet, to which beans and cauliflower inflorescences (frozen) are added, simmer the dish for 15 minutes after the legumes are ready;
2. Baked salmon: rub the fillet with herbs and salt, place it on a baking sheet lined with foil, add a couple of onion and lemon rings, chopped herbs, wrap the envelope, bake the fish for 30 minutes at 180 degrees;
3. Beetroot soup: boiled beets are cut into strips, poured with whey, salt and pepper to taste, served with herbs.

Dinner options

For the evening, light dishes are prepared based on fermented milk products and low-calorie meat (chicken or turkey).

You can dilute your dinner with unsweetened fruits and come up with interesting recipes:

1. Apple with cottage cheese in the microwave: cut out the core, add a teaspoon of honey, put in the microwave for 3 minutes, stuff the hot fruit with low-fat cottage cheese, sprinkle with cinnamon and bake for another 10-15 minutes;
2. Kefir cocktail: you can combine different fruits and berries; a recipe with orange juice and ginger is considered fat-burning (the dairy product and additives are placed in a blender and mixed thoroughly);
3. Zucchini with tomatoes: cut into circles, place in piles on a baking sheet lined with foil in the following sequence - zucchini circle + onion circle + tomato - grated hard cheese is poured on top; The canapés are baked for 15-20 minutes.

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.

Dinner

• Mixed nuts, not flavored or with added sugar;
• Peach or mango are ideal for fighting sugar cravings;
• ½ Avocado with hot sauce;
• 1 serving of unsalted canned mixed vegetables;
• Peanut butter on whole grain toast;
• 30 grams of unsalted pistachios;
• 1/3 cup hummus with raw vegetables;
• String cheese;
• ½ cup chopped peaches and 1 ounce prosciutto.

Dessert

Following a 1,200 calorie diet does not necessarily mean that a person must completely avoid any specific foods. However, highly calorie-dense foods such as muffins or a piece of cake can make it difficult to consume less than 1,200 calories throughout the day and still meet your nutritional needs.

You can include in dessert:

• small portions of food, such as one cookie or five potato chips;
• popcorn, which is low in calories;
• seasoned and flavored whole grain crackers that provide a salty flavor similar to potato chips.

Eliminating empty calories from your diet can make more room for weight loss. Some sources of empty calories include:

• sweetened drinks, including sugar in coffee, alcohol and sweetened fruit juices;
• white bread and pasta;
• oils and butters high in saturated and trans fats;
• high-calorie seasonings.

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:

What, how and how much to eat

So, we explained to you that proper nutrition for weight loss is something that you can stick with for a month, two, or your entire life! In fact, what matters most is how much you eat and burn calories, not where you get them from. Many girls cannot lose weight on chicken breast and spinach, and we understand them perfectly: you still want to live and be happy, and not walk around forever angry and hungry Koshchei!

If you don't agree with this, read "What's More Important: Food Quality or Calories?"

Of course, this is an approximate menu for losing weight by 1200 kcal, and not carved on tablets: you can add or subtract any ingredients to your liking!

What is included in this food: fats, proteins, carbohydrates - in short, everything you need, such a diet is balanced!

Why can't you eat less calories?

Is 1200 calories a lot or a little?

Any adequate doctor will tell you that the bare minimum for losing weight is 1200 calories, which should not be omitted. Our energy expenditure is not only everyday activity and sports - it is also such important things beyond our control as breathing, sleep, brain activity, heartbeat, digestion, the creation of new cells, etc. This is called “ basic metabolism ” and it is about This is 1 calorie per hour for every kilogram of weight. This is how many calories you will burn if you lie still all day. If you begin to reduce your caloric intake below this figure, you will provoke your body into self-defense . All this requires energy, which will not appear out of thin air.

The average person has a basal metabolic rate of approximately 1,200 calories. If you go lower, you prevent yourself and your body from simply living. It turns out to be weight loss in the style of a concentration camp.

We, Kostya Shirokaya, believe that if you are not 14 years old, then even 1200 is a very small calorie content! Our advice: add at least 400 kcal to your diet, preferably from fatty and protein foods . Especially if you play sports and move during the day rather than lying flat.

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:

Reviews of those losing weight

Hope

I started losing weight a couple of months ago to get my body in shape for summer. I decided to try reducing my calorie intake to 1200, and it worked. At first the weight came off very quickly; in a week I managed to lose 3 kg! Then minus 1-1.5 kg per week. In 2 months I lost almost 10 kg, and the best part is that I got used to eating small portions, I really hope that I can maintain the weight.

Faith

I go on a low calorie diet for 2-3 weeks about twice a year. So I lose 4-5 kg, and then return to a normal diet, but the weight does not increase. I used to make a mistake: after a diet I always overeat, eating chocolates, buns, cakes, but now this is no longer the case. Show willpower, otherwise everything dropped will quickly come back.