When you commit to a 1,200-calorie weight loss plan, it can be hard to fit in all the nutrients you need. Focusing on whole foods, rather than processed products, gives you a better chance to get all the nutrition you need while eating satisfying portions. Plain lean proteins, fresh produce, whole grains, beans, nuts, plant oils and nonfat dairy all feature in a 1,200-calorie meal plan focused on whole foods.
Breakfast Ideas
At breakfast, you should strive to consume between 300 and 350 calories. Hot cereal made with ½ cup cooked quinoa, 2 tbsp. dried cherries, 1 tbsp. chopped almonds and 1 cup skim milk is one satisfying option with approximately 320 calories. Two eggs sautéed with sliced mushrooms, a diced tomato and a cup of raw baby spinach with a banana is another healthy option that offers protein to keep you full, two servings of vegetables and a serving of fruit for 300 calories.
Lunchtime
While a salad makes a good whole food option, it is not your only choice while on a 1,200-calorie whole foods diet. If a romaine salad made with eight halved grape tomatoes, 1/2 cup sliced cucumber, 1 oz. feta cheese, 1/4 cup chickpeas and 2 oz. of chicken dressed with lemon juice and 1 tsp. olive oil does not fit your tastes, try a cooked lunch. Have 4 oz. of grilled shrimp or broiled tilapia with 1/2 cup brown rice and 1 cup steamed broccoli and cauliflower. Another option is 4 oz. of roasted chicken breast with a large baked sweet potato and 4 oz. of plain, non-fat yogurt with 1/2 of a peach.
Dinner Options
A whole foods, low-calorie dinner does not have to be boring. You can prepare a soup with 1/4 cup dry lentils, 1 chopped carrot, dried thyme, 1 chopped stalk of celery and ¼ cup of onion. Cook in 2 cups of chicken broth until the lentils are soft and have with 1/2 cup cooked quinoa. Tacos are not off a whole foods menu. Use 3 oz. of extra lean ground beef and sauté it with 1 chopped tomato, ground cumin and chopped garlic. Wrap in lettuce leaves with one-quarter of an avocado and cilantro leaves with ½ cup of brown rice on the side.
Snacks
With 300- to 325-calorie meals, you can have two 125-150-calorie snacks on your 1,200-calorie plan. Whole food snacks that meet these calorie requirements include 1 tbsp. of natural peanut butter with several celery stalks, a whole apple with 2 tbsp. of raisins or 6 oz. plain, non-fat yogurt with 1/2 cup of blueberries. A 1 1/2-oz. serving of raw nuts or cut-up fresh vegetables with 2 tbsp. homemade hummus are other unprocessed options.
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