At 1200 calories a day, every calorie counts for five to six small meals. Foods high in fiber, protein and some fat are better choices compared to carbohydrate-rich foods. A low-carbohydrate diet reduces body-fat composition to a greater extent compared to low-fat diets, according to a 2010 article by Jeff Volek, Ph.D., and his colleagues, published in the "Strength and Conditioning Journal." Reduce your physical activity because you will not be eating enough calories to fuel highly-intense exercise.
Banana and Peanut Butter
A medium banana measuring 7 to 7 7/8 inches is about 110 calories with 3 g of fiber. Divide 1 tbsp. of all-natural peanut butter to everyone byte of your banana for a small meal of 215 calories. There is plenty of fat in the peanut butter where 36 percent of your calories come from fat. Though 1 tbsp. of peanut butter has a mere 1g of fiber, it is a significant amount when you consider that a slice of whole wheat bread has only 1.5 g of fiber.
Sprouted Grain Bread, Peanut Butter and All-Fruit Spread
Bread made using sprouted grains instead of processed flour have higher protein and fiber content compared to regular bread. An all-fruit spread contains only fruit and fruit juice. Toast one slice of sprouted grain bread then smear with 1 tbsp. of natural peanut butter and a ½ tbsp. of all-fruit spread. This lower calorie version of the peanut butter jelly sandwich totals 205 calories. It has 4 g of fiber with 37 percent of its calories from fat and 16 percent of its calories from protein.
Eggs, Orange and Carrots
A simple meal of two whole, boiled eggs, half of an orange and a half cup of carrots provides only 212 calories. Almost 50 percent of the calories come from fat, helping to keep you satisfied for about two hours. Portion each food into sandwich bags to quickly and easily pack your meal to go.
Chicken and Broccoli
Bake a whole chicken or purchase rotisserie chicken from your local grocer. Portion 3 oz. of chicken breast on your plate along with a half cup of steamed, cooled broccoli florets, a half cup of cherry tomatoes and 1 tbsp. of ranch dressing. The veggies and dressing replace your typical source of carbs such as potatoes and rice. This low-calorie meal totals 202 calories with half of your calories from protein and about 30 percent from fat.
References
- "Strength and Conditioning Journal"; Low-Carbohydrate Diets Promote a More Favorable Body Composition Than Low-Fat Diets; Jeff Volek, Ph.D., RD, et al; February 2010
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
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