An ideal 1,200-calorie meal plan includes three 300-calorie meals and two 150-calorie snacks. Eating frequently throughout the day staves off hunger, keeps your energy level elevated and blood sugar steady. It may be the best option for keeping weight stable. The following plan includes options for meals and snacks that fit the above calorie criteria. It should be noted that this is considered a low-calorie diet. Most individuals need more calories for optimum health.
Breakfasts
Top two low-fat whole grain toaster waffles--about 70 calories each--with 1 tbsp. low-calorie pancake syrup and 3/4-cup fresh blueberries. Enjoy with 8 ounces light vanilla soy milk. For breakfast option two, scramble one whole, raw egg and two egg whites. Add one whole, chopped red bell pepper. Scramble in a nonstick pan until done. Serve topped with 2 tbsp. salsa on one toasted whole-wheat English muffin.
Lunches
The following lunch options provide about 300 calories each. For the first, start with a whole-wheat tortilla, about 100 calories. Top with 1/3-cup black beans--from canned, rinsed--and 1 ounce low-fat cheese. Heat in the microwave for about two minutes. Top with 1/2-cup shredded lettuce and 2 tbsp. low-calorie salsa. Lunch option two is a hot lunch. Enjoy 1 cup of Hormel turkey chili with beans and a side salad with low-calorie salad dressing, about 100 calories.
Dinners
A veggie or soy burger makes a great dinner option. Toast a low-calorie wheat bun, 100 calories. Broil or pan-fry--without added fat--a veggie burger, such as Morningstar Farms Grillers. Top with 1 tbsp. ketchup, 1/2-cup of lettuce and tomato and an apple on the side. For your second option, broil a 3 ounce fresh tuna steak. Serve with a wedge of lemon, herbs of your choice and one medium-sized baked sweet potato, topped with 1 tsp. reduced-calorie soft tub spread.
Snacks
For this sample menu, you may have two 150-calorie snacks. For option one, make a tasty smoothie. Mix together the following ingredients in your blender: 8 ounces of light vanilla soy milk or skim milk, one small frozen banana--peel before freezing--and 1 tsp. vanilla extract. Process until smooth and enjoy. For snack option two, microwave a small frozen meal, such as Weight Watchers Smart Ones Chicken Santa Fe or Lean Cuisine's Roasted Turkey and Vegetables meal. Each are 150 calories.
Considerations and Warning
For a 1,200-calorie menu, you may also enjoy higher-calorie meals--400 calories each--and skip the snacks. On the other hand, you may wish to eat small, same-sized meals throughout the day, four 300-calorie meals. There is flexibility with meal size and frequency as long as you keep your calories at about 1,200 for the whole day. Since this is a fairly low-calorie meal plan, it is best to consult a nutrition professional or other health expert prior to beginning any weight loss diet to assess your nutrient needs.
References
- Nutrition for Foodservice and Culinary Professionals. 6th Ed; Karen Drummond and Lisa Brefere; 2007
- National Nutrient Database for Standard Reference
- Nutrition Data
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