I’ll share a detailed and step-by-step 1200 calorie diet plan for a month. When you know what you’ve to eat and when you’ve to eat it, life becomes easier, right?
Eating 1200 calories a day is a very wise diet plan, I must say. 1200 calories are pretty good to provide you all the necessary minerals, nutrients, and proteins that your body needs. Once you’ll switch to 1200 calories a day diet, you‘ll start losing weight fairly quickly. You’ll be able to see results in the very first week.
This 1200 calorie diet plan for a month focuses on complex carbohydrates. Complex carbs are digested late by your stomach and thus provide you satiety.
For instance, if you’re consuming 2000 calories a day, you’ll have to cut 800 calories to achieve your daily calorie intake goal. Cutting 800 calories from your daily diet means you‘ll be losing at least one pound in 4 days. Studies have found that burning 3200 – 3500 calories burn a single pound, generally.
So what is this 1200 calorie diet plan for a month all about? Below you’ll find 7 breakfast, 7 lunch, and 7 dinner meals. You have to rotate these meals for 4 weeks.
Every three set of meals will provide you with 1200 calories.
Let’s roll.
Breakfast
1. Avocado Toast (375 calories)
Eat avocado toast in the breakfast with a glass of avocado juice. I’m sure I don’t have to tell you about the weight loss benefits of avocado.
Ingredients
- Avocado paste
- Whole bread slices
- Salt and pepper
- Turmeric
Directions
- Put avocado paste on the bread slices.
- Sprinkle turmeric, salt, and pepper.
2. Chocolate and Banana Pudding (350 calories)
Eat dark chocolate and banana pudding in breakfast. Here is how to prepare your breakfast.
Ingredients
- Chia seeds
- Chocolate
- Low-fat milk
- Banana
Directions
- Mix all the ingredients with the milk except chia seeds.
- Put it in refrigerator for an hour.
- Make a topping with seeds.
- Enjoy…
3. Herbed Ricotta (270 calories)
Whole bread is made up of complex carbs, these carbs are one of the best for weight loss and your health.
Ingredients
- Whole bread slices
- Two tomatoes
- Ricotta cheese
- Salt and pepper
Directions
- Apply cheese on the bread slices.
- Make a topping with tomatoes.
- Sprinkle salt and pepper.
4. Berry Oats (240 calories)
Ingredients
- Strawberry
- Blue berries
- Black berries
- Naked juice
Directions
- Mix all the ingredients.
- Put in the refrigerator for some time.
- Enjoy your breakfast.
5. Egg and Vegetables (370 calories)
Ingredients
- ¾ cups egg white
- Fresh spinach leaves
- Garlic cheese
- Salt and pepper
- Some avocado
- 2 slices of tomato
- Whole bread slices
Directions
- Fry eggs in a non-stick pan.
- Put eggs and other ingredients on bread.
- Sprinkle salt and pepper.
6. Waffle PBJ-Sandwich (385 calories)
Ingredients
- Whole bread waffles
- Peanut butter
- Strawberries
Directions
Fill waffles with all the ingredients, your breakfast is ready.
7. Avocado Salad Toast (238 calories)
Ingredients
- 2 Egg whites
- 1 avocado
- Spinach leaves
- Whole bread slice
Directions
- Fry egg white with avocado.
- Fill slices with egg white.
- Make a topping with leaves.
Lunch
1. Nordic Spiced Porridge (390 calories)
Ingredients
- A half cup roast oats
- A cup of nut milk
- 1/8 tablespoon cinnamon
- 1/8 tablespoon ginger
- 1/8 tablespoon turmeric
- Water
- 1 tablespoon flaxseeds
- Low-fat yogurt
- 1 apple
Directions
- Put all the ingredients in a pan except apple and yogurt.
- Cook well for 10 – 15 minutes.
- Make a topping with shaved apple and yogurt.
- Have fun.
2. Grilled Chicken (400 calories)
Ingredients
- A couple of chicken breast slices
- Vinegar
- Salt and pepper
- Olive oil
Directions
- Apply all the ingredients on chicken slices.
- Cook on the grill.
3. Baked Fish (390 calories)
Ingredients
- 2 slices of fish
- Salt and pepper
- Vinegar
Directions
- Apply all the ingredients on fish.
- Bake in the oven.
- Eat…
4. Veggie Pasta (350 calories)
Eat readymade veggie pasta. Click here to order one now.
5. Turkey Wrap
Ingredients
- Readymade turkey slices
- 1 tomato
- Whole wheat wrap
- Lettuce leaves
Directions
- Fill wrap with turkey slices and other ingredients
- Heat for some time in your oven.
6. Readymade Low-Calorie Meal (250 calories)
You need to eat a low-calorie readymade meal. Click here to choose one.
7. Fruits (300 calories)
Eat fruit of your choice. You can eat 2 bananas and 2 apples or 2 oranges and 3 bananas and some grapes.
Dinner
1. Grilled Salmon (350 calories)
Ingredients
- Some basil leaves grated
- Salt and pepper
- Vinegar
- Low-fat cheese
- Salmon fillets
Directions
- Apply all the ingredients to fillets except cheese and basil leaves.
- Grill the fillets.
- Make a topping with basil leaves and cheese.
2. Chicken and Vegetable Soup (300 calories)
Eat readymade chicken and vegetable soup. You can choose your readymade meal here.
3. Grilled Turkey
Ingredients
- 2 slices of turkey
- Vinegar
- Salt and pepper
- Olive oil
Directions
- Apply all the ingredients to turkey slices.
- Put on grill and cook well.
4. Whole Grain Noodles (400 calories)
Eat whole grain noodles. Click here to choose a perfect readymade whole grain noodles meal.
5. Chicken Salad (300 Calories)
Ingredients
- Baked chicken slices
- 1 tomato
- A cabbage
- Lettuce leaves
- 1 sliced avocado
- Salt and pepper
Directions
- Cut all the ingredients.
- Mix in a plate.
- Sprinkle salt and pepper.
6. Lentil Soup (300 calories)
Take a low-calorie readymade lentil soup. Click here to order now.
7. Roasted Chicken (380 calories)
Ingredients
- Chicken breast slices
- Salt and pepper
- One lemon
- Vinegar
- Olive oil
Directions
- Apply all the ingredients to chicken slices.
- Roast in oven.
For the next whole month, all you’ve to do is stick to these 21 meals. You’re free to choose any meals as per your choice but don’t stick to a few. Randomly rotate meals so that you don’t miss any of these meals at the month-end.
Result?
Based on your current daily consumption of calories, you can lose anywhere from 4 to 16 pounds or even more. Let’s get started today.
