1200 Calorie Diet For Everybody

1200 Calorie Diet For Everybody

The way to lose weight is to burn more calories than you take in every day. Eating a balanced 1200 calorie diet each day will help you to reach your weight loss aim. you can expect to lose one to one pounds per week following this type of meal plan.

When generating 1200 calorie menus, the USDA recommends choosing foods based on the nutritional food pyramid that meets the requirements of most American adults. A 1200-calorie diet using the pyramid as a guide includes:

* 6 ounces of lean meat or other protein * 5 servings of bread or other starch * 4 or more servings of vegetables * 3 servings of fruit * 2 servings of low fat dairy * 3 servings of fat

* 300 calorie breakfast * 100 calorie mid morning snack * 300 calorie lunch * 50 calorie mid-afternoon snack * 450 calorie dinner

A general guideline on the breakdown of calories throughout the day includes:

Snacks can be eaten anytime throughout the day in the event you prefer a different schedule. For example, plenty of people enjoy a light snack in the evening. keep in mind calorie totals per meal are a guide & can be modified as needed as long as the total calorie aim for each day remains at 1200.

Day 1

* Breakfast

o 1/2 cup orange juice o 1/2 banana o 1 large shredded wheat biscuit o 1 cup skim milk

* Mid morning snack

o 3 whole-wheat crackers o 3 ounces low-fat cottage cheese

* Lunch

o 2 slices whole wheat bread (check the calorie count as some breads are sliced thicker or baked in bigger loaves) o 1 Tablespoon peanut butter o 1 tablespoon jelly - sugar free o 1 cup skim milk o 1 medium size orange o 2 cups baby carrots

* Mid afternoon snack

o 3 handfuls of non buttered popcorn, seasoned with herbs

* Dinner

o 5 ounces lean broiled beef o small baked potato - 3 ounces o 1 tablespoon light margarine o 1 cup of steamed broccoli or asparagus o 1 cup of mixed greens salad o 1 tablespoon of light salad dressing

Day 2

* Breakfast

o 2 slices whole wheat toast o 2 teaspoons light margarine o 1 cup sliced strawberries o 1 teaspoon sugar o 6 ounce container yogurt - fat & sugar free

* Mid morning snack

o 2 large graham crackers o 1 teaspoon peanut butter

* Lunch

o 1 toasted whole wheat English muffin o 1 ounce low fat cheese of your choice o 1/2 cup baby carrots o 1/2 cup light or fat free ice cream

* Mid afternoon snack

o 4 mini rice cakes o 2 tablespoons low-fat cottage cheese

* Dinner

o 3 ounces lean protein o 1 medium baked sweet potato o 2 teaspoons light margarine o 1 cup steamed broccoli