I often say that when we want to go through a body remodeling program, we need a long-term strategy, especially if we plan to maintain our new weight.
If you’re new to 1200-calorie diet meal plans, it may sound a little crazy. Do you have to go hungry or starve yourself? The answer is NO. You can lose weight by eating at least four times a day. You just need to know what to eat.
This 1200-calorie diet meal plan includes breakfast, lunch, dinner, and a snacks each day. My diet meal plan will help you lose weight while enjoying good food instead of bland food.
When I say weight loss strategy, most people think about a diet, the number of calories, and possibly the percentage of macronutrients. The most advanced may be thinking of a training plan.
Some reasons why people gain weight
The reasons why people gain weight, although they start with food, are based on many other causes and are usually related to factors in our lives that cause imbalance and consume us mentally such as:
• A stressful job, where we may spend too much time at the office or be overwhelmed by tasks, the fear of the boss, the belief that we are not good enough
• Difficult conversations that we keep postponing with important people
• An unhappy couple relationship
• Loneliness
• Boredom
• Stress
• Sedentariness
• Improper nutrition
• Lack of rest.
We can have the most perfect food plan in the world, it will not work if it is not respected. So, a weight-loss strategy that comes down only to the diet plan will sooner or later fail – that it fails to lose weight, that it fails in maintenance, but it will fail at some point.
If you want to follow a strict diet meal plan that allows you to lose weight fast, you can use the following menus that contain 1,200 calories for each day of the week.
Try to do at least 30 minutes of exercise a day to speed up your diet. Also, you will tone your muscles!
Let’s see what this 7-day 1200 calorie/day diet meal plan looks like:
| 7-DAY 1200 – CALORIE DIET MEAL PLAN: MENU FOR 4 MEALS A DAY | |||
| MONDAY | |||
| Breakfast • 50 g yogurt with half a cup of fruit (strawberries, cherries) finely chopped • 200 ml herbal tea, unsweetened | Lunch • 2 hard-boiled eggs • 3 cherry tomatoes • 200 g cucumbers • 30 g of parmesan | Snack • 1 slice of toast • 1 tablespoon cottage cheese • 1 small pear | Dinner • 200 g eggplant salad without oil or mayonnaise • 150 g grilled mushrooms • 100 g bell peppers • 100 g of pineapple (not canned) |
| TUESDAY | |||
| Breakfast • 1 cup of coffee with milk • 2 teaspoons of light marmalade • 1 slice of whole wheat bread | Lunch • 100 g grilled turkey breast • 200 g boiled cauliflower • 150 g of cabbage salad sprinkled with lemon juice • 1 apple | Snack • 200 ml of natural orange juice • 1 cereal bar (not to contain more than 100 calories) | Dinner • 200 g spaghetti with tomato sauce • 100 g boiled peas • 200 g boiled carrots |
| WEDNESDAY | |||
| Breakfast • 50 g low-fat yogurt • 100 g whole grains | Lunch • 200 g boiled turkey breast • 100 g grilled mushrooms • 150 g boiled spinach | Snack • 2 slices of wholemeal bread • 2 tablespoons of cottage cheese | Dinner • 120 g grilled veal • 100 g fresh lettuce • 3 tomatoes with a little basil for flavor |
| THURSDAY | |||
| Breakfast • 5 salted biscuits • 1 tablespoon of cottage cheese • 1 cup of unsweetened tea | Lunch • 200 g of stewed cabbage • 1 boiled celery • 200 g cucumbers • 200 g lettuce • 1 grapefruit | Snack • 2 slices of wholemeal toast • 2 teaspoons of light marmalade | Dinner • 200 g boiled asparagus • 30 g mozzarella • 100 g grilled fish • 200 g apple puree, without sugar |
| FRIDAY | |||
| Breakfast • 50 g whole grains • 200 ml skim milk | Lunch • 200 g boiled brown rice • 50 g tuna fish • 300 g boiled spinach • 200 g boiled carrots | Snack • 50 g low-fat yogurt • 100 g whole grains | Dinner • 120 g grilled chicken • 100 g of cabbage salad sprinkled with lemon juice • 50 g boiled or grilled mushrooms |
| SATURDAY | |||
| Breakfast • 1 cup of coffee with milk • 2 slices of toast • 2 teaspoons of light marmalade | Lunch • 200 g boiled corn • 200 g of red cabbage salad • 200 g carrots | Snack • 1 slice of wholemeal bread • 1 teaspoon of cottage cheese • 200 ml of natural fruit juice | Dinner • 120 g baked lamb • 200 g boiled spinach • 1 peach |
| SUNDAY | |||
| Breakfast • 5 salted biscuits • 1 tablespoon cottage cheese • 1 cup of unsweetened herbal tea | Lunch • 200 g spaghetti with tomato sauce • 30 g mozzarella • 1 skimmed fruit yogurt | Snack • 1 cereal bar (not to exceed 100 calories) • 1 cup of coffee with milk | Dinner • 3 slices of chicken ham • 200 g boiled carrots • 100 g peas |
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Let’s not forget the importance of a movement plan.
I’m not saying a training plan, because for many people this is already the next level. A simple exercise plan that includes a few hours a week of exercise and a few hours of non-exercise movement: walks in the park, walking or cycling, dancing, skating, walking the dog, etc.
Of course, the training plan is also important. Killing yourself with 6 hours of intense cardio a week is not necessarily the most sustainable way to lose weight.
I recommend the following types of home exercise programs (no equipment needed), created by me, which I have selected for you by category, and are designed to help you lose weight and fat, and shape a harmonious and toned body:
• Full Body Workouts: HERE, HERE, and HERE
• Cardio Workouts: HERE, and HERE
• Circuits Workouts: HERE, HERE, and HERE
• H.I.I.T Workout: HERE
• 10 Tabata Workouts: HERE
Last thoughts:
Before you start following this diet meal plan, which I repeat: is a restrictive one, I advise you to do a set of medical tests and consult a specialist to see if you can follow it, this diet is not suitable for everyone, especially if you have health problems that you may not even be aware of.
Also, as I said in other articles of mine, I am not a follower of diets, and especially not in the long term, instead, I advise you to inform yourself, to learn to eat correctly and healthy (75-80% of the process of losing weight depends on nutrition!!!!), to combine the food part with sports, and rest, and to turn all this into a routine, and a healthy lifestyle!
Find all the necessary information about proper and healthy eating in the HEALTH section of the blog in the Weight Loss Principles, Nutrition, Healthy Foods, and Vitamins & Minerals subsections, and in the DIETS / RECIPES section, you will find a multitude of healthy recipes for all the main meals of the day.
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I wish you good health and a healthy weight loss!
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