Making healthy food choices while reducing calories can help you lose weight. Twelve hundred calories is the lowest amount recommended as safe by registered dietitian Joanne Larsen on Ask the Dietitian. This number of calories leaves barely enough room to ensure adequate vitamin and mineral intake. Choose foods carefully on a 1,200 calorie plan so you feel energized and satisfied---otherwise, you may be likely to abandon your weight loss goals early. A three-day plan can get you started.
Day 1
For breakfast, enjoy three egg whites with a slice of low-fat swiss cheese, a ¼ cup of mushrooms and a slice of dry rye toast for about 250 calories. Mid-morning, have a medium peach as a snack. At lunch, eat a multigrain roll with 3 oz. of extra-lean roast beef, 2 tbsp. of feta cheese, ½ cup of cucumbers and 1 tbsp. of horseradish. On the side, snack on 10 grape tomatoes to total about 450 calories. Mid-afternoon, snack on 12 almonds. For dinner, cook 2 oz. of whole-wheat pasta, and sauté in a pan with non-stick cooking spray, a fresh chopped tomato, 1/2 cup of diced zucchini and garlic. Top with chopped fresh basil and 1 oz. of part-skim mozzarella cheese for about 360 calories.
Day 2
Cook ½ cup of oatmeal in water and top with a cup of plain, non-fat yogurt and ½ cup of raspberries for about 300 calories. For a snack, have a hard-boiled egg. At lunch, toss 2 cups of mixed salad greens with 3 oz. of turkey breast, ½ oz. of sunflower seeds, and ½ chopped apple. Dress with a serving of low-calorie balsamic dressing---about 60 calories per serving---and enjoy a serving of whole-grain crackers on the side for 450 calories. Snack on a cup of honeydew melon mid-afternoon. At dinner, bake 2 oz. of chicken breast. Put in two corn tortillas with shredded lettuce, salsa and a slice of avocado. Have an orange for dessert for about 325 total calories.
Day 3
Toast a whole-grain English muffin and top with 1 tbsp. of peanut butter and ½ sliced banana in the morning for 300 calories. Break up your morning by snacking on a low-fat string cheese and eight baby carrots. At lunch, have 1 cup of low-fat cottage cheese with ½ cup fresh blueberries and a ¼ cup of toasted slivered almonds for about 350 calories. Mid-afternoon, blend a fruit shake with 1 cup of skim milk, ½ cup frozen, unsweetened strawberries and the rest of the banana from breakfast. At dinner, create a tuna salad with 3 cups of baby spinach leaves, ½ peeled cucumber, five cherry tomatoes and 3 oz. of water-packed tuna. Whip up a dressing made with lemon juice, 1 tbsp. of olive oil and 1 tsp. of D'jon mustard which will bring your dinner calories up to about 320. Have a slice of watermelon for dessert.
Member Comments