1200 Calorie Diet Plan or, in other words, the 7-Day Diet Plan is that phenomenal meal plan that has earned a massive fan following owing to its traits of – low calorie, low-carb and quick weight loss. Curious to know more? Read on….
Table of Contents
What Is 1200 Calorie Diet Plan?
This planned diet allows an individual to consume 1200 calories each day because the human body needs these many calories to meet metabolic needs. The 1220 calorie diet plan includes three meals per day along with two snacks – mid-morning and afternoon. Calories can be split as per one’s needs.
In a 1200 calorie diet meal plan, unhealthy carbs such as white bread, pizza & refined sugars are kept at a distance, and healthy carbs are taken from fruits & vegetables. To stay away from boredom, meals are switched consistently; however, whatever is eaten has to be nutritional.
The 7-Day Diet Plan
Day 1
Breakfast (346 calories) – Bagel with Avocado and Tomato
Ingredients:-
- 1 bagel
- Half a small tomato
- 1/2 of an avocado
- 1/8 teaspoon of salt
- 1/8 teaspoon of black pepper
Recipe:-
Begin with toasting the bagel. Mash the avocado and spread in on the bagel halves. Slice the tomato and add it. Sprinkle salt and black pepper.
10:30 am Snack (120 calories)
- 15 baby carrots
- 2 tablespoons hummus
Lunch (343 calories)
Ingredients:-
- 1 serving crockpot quinoa
- 2 cups romaine lettuce
Recipe:-
Put the crockpot quinoa over chopped romaine to make quinoa salad.
4:00 pm Snack (70 calories)
- 1 small apple
Dinner: (316 Calories) – Chicken Breast with Vegetables
Ingredients:-
- 1/2 of a chicken breast
- 1/4 cup chicken broth
- 1 medium potato
- 1/2 cup of a mix containing carrots, green beans, and frozen corn
- 1 garlic clove
- 1 teaspoon of olive oil
- 1/2 teaspoon black pepper
- 1 teaspoon of garlic powder
- 1 tablespoon of lemon juice
Recipe:-
On the chicken, rub the olive oil followed by a sprinkling lemon, a pinch of garlic powder, and black pepper onto it. For 15 minutes, bake at 350F. Now turn over and add some seasoning to the other side followed by baking for another 15 minutes. Sprinkle salt and pepper.
Steam all the vegetables for 10 minutes. In a steamer basket, steam chopped potato and garlic for 15 minutes. Warm the chicken broth and add potatoes, salt, pepper, and garlic, and mash them. Your delicious meal is ready.
Day 2
Breakfast (273 calories) – Blueberry Oatmeal
Ingredients:-
- 1/2 cup oats
- 1/2 cup frozen blueberries
- 1 cup almond milk
- 1 tablespoon brown sugar
- 1 tablespoon crushed pecans
Recipe:-
Cook oats with almond milk until the needed consistency is reached. Add frozen blueberries and mix well. Put brown sugar followed by
topping of pecans.
10:30 am Snack (120 calories)
- 2 rice cakes
- 2 tablespoon of jam
Lunch (359 calories) – Bulgur & Asparagus Salad
Ingredients:-
- 1 cup cooked bulgur
- 2 asparagus stalks
- 1 cup romaine lettuce
- 1 cup spinach
- 1 garlic clove
- 1 teaspoon of olive oil
- 1 tablespoon of pine nuts
- 2 tablespoons of lemon juice
- 1 oz of goat cheese
- Salt
- Black pepper
Recipe:-
Cook the bulgur, as per direction on the package. Chop asparagus & garlic and then fry them in olive oil. Take a large bowl and add lettuce & spinach. Add bulgur and asparagus along with goat cheese, lemon juice, pine nuts, salt, and pepper.
4:00 pm Snack (86 calories)
- 2 cups of organic unbuttered popcorn
Dinner: (378 Calories) – Honey Garlic Shrimp with Rice
Ingredients:-
- 2 oz honey garlic shrimp
- 1 cup steamed broccoli
- 1/2 cup cooked brown rice
Recipe:-
Cook shrimp and rice; whereas, steam the broccoli. If you want, pour some of the leftover sauce in the rice.
Day 3
Breakfast (221 calories) – Scrambled Eggs with Vegetables
Ingredients:-
- 2 eggs
- 1/2 cup chopped bell peppers
- 1 cup kale
- 1/2 cup mushrooms
- 1/4 cup onions
- 1 garlic clove
Recipe:-
Sauté the chopped onion and garlic with a little water. Add bell pepper, mushrooms, and eggs. Mix everything well and scramble the eggs. Lastly, chop the kale and add it.
10:30 am Snack (85 calories)
- 1 cup of blueberries
Lunch (520 calories) – Spicy Tuna Wraps
Ingredients:-
- 4oz canned tuna
- 1/2 cup shredded carrots
- 1/4 of an avocado
- 1/2 cucumber (cut into long strips)
- 2 teaspoons sriracha
- 1.5 tablespoons mayonnaise
- 2 mini tortilla wraps
- 1 teaspoon soy sauce
Recipe:-
Mix tuna, sriracha, soy sauce, and mayonnaise. Ready the wraps and divide tuna salad between the two wraps. To each wrap, add cucumber, avocado, and carrots. Wrap and have.
4:00 pm Snack (160 calories)
- 1 oz of almonds
Dinner: (225 Calories) – Beef & Broccoli Stir Fri
Ingredients:-
- 1 cup beef & broccoli stir fry
- 1/2 cup cooked brown rice
Day 4
Breakfast (275 calories) – Yogurt with Fruit & Granola
Ingredients:-
- 1 cup plain & non-fat Greek yogurt
- 1/2 of a chopped banana
- 1/2 cup chopped strawberries
- 1/4 cup granola
Recipe:-
Take a glass, put everything and enjoy.
10:30 am Snack (118 calories)
Ingredients:-
- 2 stalks of celery
- 1 tablespoons raisins
- 1 tablespoon peanut butter
Recipe:-
On the celery stalks, spread the peanut butter and sprinkle the raisins.
Lunch (398 calories) – Herbed Cheese & Tomato Sandwich
Ingredients:-
- 1/4 cup low fat cottage cheese
- 2 slices of tomato
- 1/4 of an avocado
- 1 English muffin
- 1 leaf of butter lettuce
- Garlic powder
- 1 tablespoon chives
- 1 tablespoon of mustard
Recipe:-
Assemble everything on the English muffin and enjoy.
4:00 pm Snack (49 calories)
- 1 cup of strawberries
Dinner: (343 Calories) – Quinoa & Romaine Salad
Ingredients:-
- 1 serving of crockpot quinoa
- 2 cups romaine lettuce
Recipe:-
Put crockpot quinoa over chopped romaine to make quinoa salad.
Day 5
Breakfast (285 calories) – Apple Cinnamon Oatmeal
Ingredients:-
- 1 pack of instant oatmeal
- 1 grated apple
- 1/8 cup crushed walnuts
- 1 teaspoon cinnamon
Recipe:-
Cook oatmeal with water followed by mixing of grated apple and cinnamon. Top with walnuts.
10:30 am Snack (76 calories)
- 1 hard-boiled egg with salt, pepper, and paprika sprinkled on it.
Lunch (380 calories) – Hawaiian Veggie Burger
Ingredients:-
- 1 whole wheat bun
- 1 veggie burger patty
- 1 round of canned pineapple
- 1 handful alfalfa sprouts
- 1/4 of an avocado
- 2 tablespoons BBQ sauce
Recipe:-
Bake the veggie burger as per the given guidelines on the package. Assemble it with all the ingredients to enjoy.
4:00 pm Snack (80 calories)
- 2 cups of diced watermelon
Dinner: (352 Calories)
- 2 servings of skinny bruschetta chicken
Day 6
Breakfast (245 calories) – Green smoothie
Ingredients:-
- 2 frozen bananas
- 1.5 cup spinach
- 1 cup almond milk
Recipe:-
Put all the ingredients in the blender and blend.
10:30 am Snack (62 calories)
- 1 cup grapes
Lunch (435 calories)
- 6 skinny bell pepper nacho boats
4:00 pm Snack (140 calories)
- 1/4 cup cashews
Dinner: (242 Calories) – Creamy Cauliflower Soup
Ingredients:-
- 1 head of cauliflower (chopped)
- 2 chopped garlic cloves
- 1 small chopped onion
- 1 tablespoon dried thyme
- 1-liter vegetable broth
- 1 tablespoon olive oil
- Salt
- Black pepper
Recipe:-
Fry onion and garlic in olive oil. Add all the ingredients including the broth. Cook for 25 minutes until the cauliflower turns soft. Blend and serve.
Day 7
Breakfast (225 calories) – Scrambled Eggs with Vegetables
Ingredients:-
- 2 eggs
- 1/2 cup chopped bell peppers
- 1.5 cup spinach
- 1/2 cup mushrooms
- 1/4 cup red onion
- 1 garlic clove
Recipe:-
Sauté chopped onion and garlic with little water. Add mushrooms, eggs, and bell peppers. Now mix well and scramble the eggs. Add spinach.
10:30 am Snack (89 calories)
- 1 cup blueberries
Lunch (352 calories)
- Bruschetta Chicken
4:00 pm Snack (120 calories)
- 15 baby carrots
- 2 tablespoons of hummus
Dinner: (402 Calories) – Honey Garlic Shrimp With Rice
Ingredients:-
- 2 oz honey garlic shrimp
- 1 cup steamed broccoli
- 1/2 cup cooked brown rice
Recipe:-
Cook shrimp and rice; whereas, steam the broccoli. If you want, pour some of the leftover sauce in the rice.
Benefits That Come Your Way With 1200 Calorie Diet
- Feeds the body with low-calorie consumption
- Provides an optimum level of nutrition
- Covers a variety of filling food options
- Keeps satisfied for long
- Promotes effectual weight loss in less time
- Supplementation is not needed
- Educates about the right portion sizes
- Keeps away from starving
Some Essential Tips
- Before starting with the diet, get a physical examination done by an expert, especially if you suffer from high cholesterol or high blood pressure
- Drink plenty of water
- Be patient regarding the results and don’t quit
So, guys, this was it on how to lose weight in a week. If all these years, you have been feeling unfit or below confidence about your disproportionate body, following this amazing weight loss meal plan will definitely bring results the way you want. Good Luck!
