1200 Calorie Diet Plan To Lose Weight In A Healthy Way

Overweight is an issue of stress for each and everyone despite age and gender.If you want to control your weight then you need to be active and follow a proper diet plan.

You need to do a workout to maintain proper weight But you cannot do exercise daily because of your job and other daily works.

Then to control your weight you should follow 1200 calorie diet plan.A lot of diets are available like GM diet plan that is helpful in losing 10 pounds in just a week.

But most of the people start gaining weight after losing it. So, you need to follow a regular diet for maintaining your good health.

Why 1200 Calorie Diet?

You must be thinking that why should you follow 1200 calorie diet plan. Actually, this is the minimum amount of calories that are needed for your body’s metabolism to work properly.

However, the need of the calories varies from person to person.It depends on age, gender, weight, health etc. basic requirement of calorie vary from 1200 to 1800 calories.

So, first of all, you need to know how much of the calories are needed to your body.But do not decrease the intake from 1200 calories as 1200 calories are important for you to work properly.

Who Can Follow 1200 Calorie Diet Plan?

The requirement of calories for each and every individual is different.

So, first of all, you need to calculate the minimum calorie requirement of your body and after calculating the minimum calorie requirement, if the result is 1200 calorie which is usually the result of a normal healthy person then you can go for this diet plan.

Minimum calorie requirement can be calculated by BMR(basal metabolic rate) calculator. So, before going for this diet, check this out.

1200 Calorie Diet Plan For 7 Days

Everyone wants to lose weight but for getting something you need to do some effort.

So, for maintaining yourself fit and healthy without going for exercise you need to follow this diet plan. This plan is based on consuming 1200 calories every day.

There are various diet plans any of which you can follow.

The first diet plan is weekly described that is it contains the food items for a week and you need to repeat it every week for keeping yourself healthy.

Day 1

1. Breakfast

For breakfast, prepare an avocado egg toast which contains in total 266 calories.

a. Avocado-Egg Toast

Ingredients

Medium avocado – ¼
Whole-grain bread – 1 slice
Egg – 1 large
Olive oil – ¼ tsp.
Salt – 1/16 tsp.
Pepper – 1/16 tsp.
Clementine – 1

Procedure To Be Followed

Cook an egg in olive oil in a pan.
Top egg with the given quantity of salt and pepper.
Make a toast by using this as a filling in between bread.
Take this toast as a breakfast.

2. Morning Snack

contains 61 calories.

For This, You Need To Take

Blueberries – 1/3 cup
Plain non-fat Greek yogurt – ¼ cup

You can top your blueberries with the yogurt and make the snack interesting.

3. Lunch

Lunch contains in total 341 calories.

Ravioli and vegetable soup – 1 serving
Tomato-cheddar cheese toast – 1 serving

4. Afternoon Snack

Afternoon snack contains in total 93 calories.

Sliced cucumber – 1 cup
Hummus – 3 tbsp.

5. Dinner

This dinner is comprised of in total 451 calories.

A Special Dish

Ingredients

Baked salmon – 4 oz.
Brown rice – ½ cup
Brussels sprouts – 1 cup roasted
Walnuts – 1 tbsp.
Salt – 1 tbsp.
Pepper – 1 tbsp.
Olive oil – 1.5 tbsp.
Lemon juice – 1.5 tbsp.
Maple syrup – 1.5 tbsp.
Salt – 1/8 tbsp.

Procedure

Coat the Brussels sprouts with ½ tbsp. olive oil.
Roast them in the microwave oven at 425 degrees for about 15 to 20 minutes till they are lightly browned.
Coat salmon with ¼ tbsp. olive oil and bake them as well in the oven for 4 to 5 minutes till they are properly baked.
Serve brown rice with roasted Brussels and roasted salmon topped with walnuts.

So, it total Day 1 foods contains in total 1200 calories.

Day 2

1. Breakfast

For breakfast, again you will make the same avocado egg toast. So, again breakfast of 2^nd day contains 266 calories.

2. Morning Snack

The second day, morning snack contains in total 134 calories. Morning snack of 2^nd day contains:

Apricots – 5 dried
Walnut halves – 7

3. Lunch

295 calories are contained in lunch. Lunch will include

Ravioli and vegetable soup – 1 serving

This can also be the leftover of the previous day kept in a refrigerator. There is no problem in consuming that also.

Clementine – 1

4. Afternoon Snack

Afternoon snack of the 2^nd day contains 93 calories. This includes the following items:

Hummus – 3 tbsp.
Sliced cucumber – 1 cup

5. Dinner

Dinner contains 424 calories. Dinner includes the following:

Delicate squash and Tofu curry – 1 serving
Brown rice – ½ cup

Day 3

1. Breakfast

This breakfast contains 267 calories. Breakfast includes:

Maple nut granola – ½ serving i.e. ¼ cup
Plain non-fat Greek yogurt – ¾ cup
Blueberries – ½ cup

2. Morning Snack

For morning snack, you can take

1 clementine which contains 35 calories

3. Lunch

Lunch contains 351 calories.

Pita Pocket Of Apple And Cheddar

Ingredients

Mustard – 1tbsp.
Sliced apple – ½ medium
Whole-wheat pita round – 1 (6- ½ inch)
Cheddar cheese – 1 oz.
Mixed greens – 1 cup

Procedure

Cut pita in half and inside it, spread mustard. Fill pita with cheese and apple slices. Toast pita with these fillings until cheese begins to melt.
Add mixed greens to it and serve.

4. Afternoon Snack

In afternoon snack, you can take ½ medium apple which contains 47 calories.

5. Dinner

Dinner contains 457 calories which these servings:

Moroccan- style stuffed peppers – 1 serving

Spinach Dish

Ingredients

Spinach – 2 cups

Ingredients

Spinach – 2 cups
Olive oil – 1 tsp.
Salt – 1/16 tsp.
Pepper – 1/16 tsp.

Procedure To Be Followed

Sauté 2 cups of spinach in 1 tsp. of olive oil and add salt and pepper to it.

Day 4

1. Breakfast

Breakfast of 4^th day of week contains 267 calories. This includes:

Maple-nut granola – ½ serving i.e. ¼ cup
Blueberries – ½ cup
Plain non-fat Greek yogurt – ¾ cup

2. Morning Snack

Morning snack of the 4^th day contains 83 calories. It contains:

Hard-boiled egg – 1
Hot sauce – 1 tsp.(optional)

3. Lunch

Lunch contains 336 calories. Lunch includes:

Cooked chicken breast – 3 oz.
Mixed greens – 2 cups
Red bell pepper – ½ medium
Grated carrots – ¼ cup
Clementine – 1
Carrot ginger vinaigrette – 1 serving i.e. 2 tablespoons

4. Afternoon Snack

Afternoon snack contains 86 calories. This includes:

Apricots – 4 dried
Walnut halves – 4

5. Dinner

Dinner is comprised of 444 calories. It includes:

Warm lentil salad with apple and sausage – 1 serving
Quick pickled beets – 1 serving

Day 5

1. Breakfast

Breakfast of day 5 contains 266 calories. This includes:

Skim milk – ¾ cup
Blueberries – ½ cup
All-bran cereal – 1 cup

2. Morning Snack

Morning snack contains 101 calories. It includes:

Carrots – 2 medium
Avocado-yogurt dip – 1 serving i.e. 2 tbsp.

3. Lunch

Lunch of day 5 contains in total 314 calories. Lunch includes:

Mixed greens – 2 cups
Grated carrot – 3 tbsp.
Sliced cucumber – ½ cup
Hard-boiled egg – 1
Olive oil – ½ tbsp.
Balsamic vinegar – ½ tbsp.
Tomato cheddar cheese toast – 1 serving

4. Afternoon Snack

Afternoon snack contains overall 93 calories for a 5^th day. It includes:

Dried apricots – 3
Chopped walnuts – ½ tbsp.
Plain Greek non-fat yogurt – 1/3 cup

You can top your yogurt with walnuts and apricots.

5. Dinner

Dinner of 4^th day comprises of 427 calories. It includes:

Brown rice – ½ cup
Quick chicken tikka masala – 1 serving

Day 6

1. Breakfast

256 calories are there in breakfast for the 6^th day. It includes:

Skin-milk – ¾ cup
Blueberries – ½ cup
All bran cereal – 1 cup

2. Morning Snack

Morning snack for a 6^th day has 66 calories.

Avocado yogurt dip – 1 serving
Sliced cucumber – 1 cup

3. Lunch

Spinach – 1 cup
Quick chicken tikka masala – 1 serving

325 calories are there in this lunch.

4. Afternoon Snack

Take 1 clementine which contains 35 calories.

5. Dinner

Dinner comprises 507 calories overall. It includes:

Cooked buckwheat soba noodles – ½ cup
Korean beef stir fry – 1 serving

Day 7

Now comes the seventh day of the week.

1. Breakfast

266 calories are there in breakfast of day 7.

All bran cereal – 1 cup
Skim milk – ¾ cup
Blueberries – ½ cup

2. Morning Snack

This morning snack contains 117 calories.

Sliced cucumber – 1 cup
Avocado-yogurt dip – 2 servings

3. Lunch

301 calories are there in lunch of the 7^th day.

Mixed greens – 2 cups
Sliced red bell pepper – ½ medium
Grated carrots – ¼ cup
Cooked chicken breast – 3 oz.
Carrot ginger vinaigrette – 1 serving

4. Afternoon Snack

Afternoon snack of the 7^th day of the week contains 42 calories.

5 dried apricots

5. Dinner

494 calories are there in the dinner of the 7^th day.

It includes:Wild mushroom pizza with arugula and pecorino – 1 serving

1200 Calorie Diet Plan Recipes For Dishes Mentioned In Diet Plan1

1. Ravioli And Vegetable Soup

Ingredients

Extra virgin olive oil – 1 tbsp.
Frozen bell pepper and onion – 2 cups
Garlic – 2 cloves
Crushed red pepper – ¼ tsp.
Hot water – 1.5 cups
Dried basil – 1 tsp.
Vegetable broth- 15 ounce
Fresh or frozen cheese ravioli – 6 to 9 ounce
Diced zucchini – 2 cups
Freshly ground pepper to taste

Procedure To Be Followed

Take a large saucepan and heat oil in it on the medium heat.
Add pepper-onion mix, crushed red pepper, garlic and cook them all by keep stirring it.
Add broth, water, tomatoes, and basil to it.
Boil the mixture over the high flame.
Add ravioli and cook it 3 minutes less than the time given in the package.
Add zucchini to the mixture and again boil.
Season it with pepper.

Note: you can store it for 3 days in a refrigerator.

2.Tomato Cheddar Cheese Toast

Ingredients

Baguette – 1 diagonal slice (1/4 inch thick), prefer complete wheat
Tomato – 2 small slices
Shredded cheddar cheese – 1.5 tbsp.
Cracked black pepper – pinch

Procedure

Toast the bread piece.
Top the bread with cheese, tomato, and pepper.
Heat this topped bread in the oven to melt the cheese present on it.

3. Delicate Squash And Tofu Curry

Ingredients

Curry powder – 2 tbsp.
Salt – ½ tsp.
Freshly ground pepper – ¼ tsp.
Canola oil – 4 teaspoons
14-ounce package of extra firm tofu
Canola oil – 4 tsp.
Delicate squash about 1 pound cut in pieces of 1 inch cubes
Onion – 1 medium half and sliced
Grated fresh ginger – 2 tsp.
Coconut milk – 14 ounce
Light brown sugar – 1 tsp.
Coarsely chopped kale – 8 cups, remember to remove tough stems
Lime juice – 1 tbsp.

Procedure

Take a small bowl.
Put salt, pepper and curry powder in the bowl.
Blot tofu dries with a towel of paper and cut it into 1-inch cubes.
Toss tofu in the bowl containing the mixture.
Heat 2 tsp. oil in a non-stick pan on the medium heat. Add tossed tofu to it and cook it.
Stir it every two minutes for 5 to 6 minutes till they are lightly browned.
After cooking, transfer into the plate.
Now heat the remaining 2 tsp. of olive oil on the medium flame.
Cook in it squashes, onion, ginger and other mixture of spice.
Cook till the vegetables turn into light brown color.
Add coconut milk and brown sugar to the mixture and boil the mixture.
Add remaining greens and cook the mixture for a minute.
Add cooked tofu in it and cook.
Remove the pan from heat and stir lime juice in it.

4. Maple-Nut Granola

Ingredients

Old fashioned rolled oats – 5 cups
Unsweetened coconut chips – 1 cup
Sliced almonds – ½ cup
Coarsely chopped pecans – ½ cup
Light brown sugar – ½ cup
Unsalted sunflower seeds – 1/3 cup
Unsalted pumpkin seeds – 1/3 cup
Pure maple syrup – ½ cup
Canola oil – ¼ cup
Dried cranberries – ½ cup
Raisins – ½ cup

Procedure

Heat your oven to 275 degrees Fahrenheit.
Combine all the ingredients i.e. coconut, almonds, brown sugar, pumpkin seeds, sunflower seeds etc.
Spread this mixture in the pan.
Keep it in the oven and bake it for 45 minutes.
Remove it from the oven and stir.
Then again bake for 45 minutes.
Stir raisins and cranberries in it.
Now let it cool.

5. Moroccan-Style Stuffed Peppers

Ingredients

Brown rice – 5/3 cups
Medium to large bell papers – 4
Lean ground leaf – 1 pound
Garlic – 4 cloves
Currants – ½ cup
Ground cumin – 2 tsp.
Ground cinnamon – 1 tsp.
Low-sodium vegetable juice – 2 and a half cups
Chopped fresh mint – ¼ cup
Freshly grated orange zest – 1 tsp.
Salt – ¾ tsp.
Freshly ground pepper – ¼ tsp.

Procedure

Heat the rice.
Place peppers in a dish in the microwave oven.
Add ½ inch water to the container.
Bake them in the microwave oven on high.
Drain water out of it.
In the meantime, cook garlic and beef in a non-stick container for 4 to 6 minutes.
Add currants, cinnamon, and cumin and stir for 1 minute.
Add rice. Stir properly and cook for almost 30 seconds.
Off the flame.
Add ½ cup vegetable juice, cup mint, salt, orange zest, and pepper.
Stir well.
Add the mixture of beef into the peppers.
Add 2 cups vegetable juice to the mixture.
Put the mixture in the oven till it is heated.
Serve with sauce.
You can garnish with mint.

6. Carrot-Ginger Vinaigrette

Ingredients

Shredded carrot – 1 cup
Canola oil – ½ cup
Rice vinegar – 1/3 cup
White miso – 2 tbsp.
Chopped onion – 2 tbsp.
Fresh ginger chopped – 1 tbsp.
Reduced-sodium soy sauce – 1 tbsp.

Procedure

Take a blender.
Add carrot, oil, miso, onion, vinegar, ginger and soy sauce.
Puree it until it is smooth.

7. Warm Lentil Salad With Apple And Sausage

Ingredients

Red wine vinegar – 2 tbsp.
Extra virgin olive oil – 4 tbsp.
Dijon mustard – 1 tbsp.
Salt – ½ tsp.
Freshly ground pepper – ½ tsp.
Sweet or hot turkey sausage – 3 links
Garlic – 3 cloves
Cooked lentils – 2 cups
Bulb fennel – 1 small
Granny smith apple – 1
Celery with leaves – 2 stalks
Arugula greens – 6 cups

Procedure

Take 3 tbsp. oil, mustard, vinegar, pepper and salt in a large bowl.
Take 1 tbsp. oil in a container and heat it on the medium flame.
Add sausage to it and stir for 5 minutes.
Add garlic to the mixture and stir for 30 seconds.
Add lentils and heat for 2 minutes.
Add apple, celery, and fennel and stir.
Toss the greens and serve with lentils.

8.Quick Pickled Beets

Ingredients

Red onion – 1 small half sliced
Red-wine vinegar – ½ cup
Sugar – 2 tbsp.
Cinnamon stick -1
Peppercorns – 4
Cloves – 2
Steamed sliced beets – 3 cups

Procedure

Take a large saucepan and add vinegar, onion, cinnamon stick, sugar, peppercorns and cloves.
Boil all these things at medium flame.
Stir and cook for 4 to 6 minutes.
Let it marinate and stir for 30 minutes.

9. Avocado-Yogurt Dip

Ingredients

Avocado – 1 ripe peeled and pitted
Non-fat plain yogurt – ½ cup
Fresh cilantro leaves – 1/3 cup
Onion chopped – 2 tbsp.
Lime juice – 1 tbsp.
Salt – ¼ tbsp.
Freshly grounded pepper – ¼ tsp.
Hot sauce for tasting – optional

Procedure

Mix all the ingredients in a food processor.
Process them till they are smooth.
Season it with hot sauce if desired.

10. Quick Chicken Tikka Masala

Ingredients

Garam masala – 4 tsp.
Turmeric – ¼ tsp.
Salt – ½ tsp.
All-purpose flour – ½ cup
Chicken tenders – 1 pound
Canola oil – 4 tsp.
Garlic – 4 cloves
Sweet onion – 1 large
Fresh ginger – 4 tsp.
Plum tomatoes – 28 ounce
Whipping cream – 1/3 cup
Chopped fresh cilantro – ½ cup

Procedure

Take salt, garam masala and turmeric in a bowl.
Take a shallow dish and place flour in it.
Add chicken to the flour.
Take a large pan and heat 2 tsp. of oil in it.
Cook chicken till it is brownish.
Take it in a plate.
Take 2 tsp. of oil in a different pan.
Add onion, garlic and ginger and heat for 5 to 7 minutes.
Add tomatoes to the mixture.
Add cream and stir.
Add chicken to it and cook for 3 to 4 minutes at low heat.
Garnish with cilantro.

1200 Calorie Indian Vegetarian Diet Plan

These are the two diet plans for vegetarians and non-vegetarians. You need to follow this every day for keeping yourself fit and healthy.

A. Diet Plan For Vegetarians

This diet plan is for Indian vegetarian who wants to lose weight but in a healthy way without any weakness.

1. Early Morning

1 glass of Lukewarm water with lemon
Calorie content – 0 calories
2 biscuits and tea without sugar

Calorie content – 90 calories

2. Breakfast

½ cup paneer curries with 2 rotors

Calorie content – 330 calories

Upma of brown bread – 1 plate
And milk – 1 cup

Calorie content – 300 calories

Before lunch snack
1 banana
Or ½ cup melon
Or 20 grapes

Calorie content – 50 calories

3. Lunch

1 cup brown rice (195gm) and
½ cup mixed vegetables and
1 bowl salad and
1 small bowl raita

Calorie content – 345 calories

4. Evening Snack

Buttermilk – 1 cup
Calorie content – 35 calories

5. Dinner

2 rotis and
1 bowl vegetable soup and
1 bowl salad

Calorie content – 370 calories

Total Calorie content – 1200 calories

B. Diet Plan For Non-Vegetarians

1. Early Morning

1 glass lukewarm water with lemon – 1 glass
Calorie content – 0 calories
Tea without sugar and
2 biscuits

Calorie content – 90 calories

2. Breakfast

Hard boiled eggs – 2 and
Brown bread – 2 slices and

Calorie content –290 calories

Scrambled eggs – 2
And brown bread – 1 slice and
1 cup skimmed milk (240gm)

Calorie content – 310 calories

3. Before Lunch Snack

1 banana or
½ cup melon or
20 grapes

Calorie content – 50 calories

4. Lunch

1 cup brown rice(195gm)
And chicken (100gm)
And ½ cup mixed vegetables
And 1 bowl salad

Calorie content – 360 calories

5. Evening Snack

1 cup buttermilk

Calorie content – 35 calories

6. Dinner

1 roti and
Fish (50gm)
And ½ cup lentils dal and
1 small bowl raita

Calorie content – 380 calories

Benefits Of 1200 Calorie Diet Plan

1200 calorie diet plan takes a time to lose the weight but it involves proper intake of calories, proteins, vitamins and nutrients.

Many diet plans are there which you start with a great enthusiasm but when you do not feel like you are losing weight then you leave it or in some plans, you lose weight but when you leave them then you again gain weight.

So, ultimately you do not know how to maintain the weight. This diet plan involves loss of weight but at the constant rate and if you want to maintain your weight then you need to do proper exercise and follow the plan and you will never gain weight.

If after some time you want to decrease the rate of weight loss then you can also switch to some higher calorie plan like 1500 calorie diet plan or 1600 calorie diet plan.

But this plan is beneficial to lose weight without harming your metabolism and not disturbing your daily schedule.

Some Of The Benefits Are

You can try various healthy menus containing 1200 calories, so it is quite interesting.
Results are very quick.
You have no need to follow vigorous exercise.

Result Of 1200 Calorie Diet Plan

Results of 1200 calorie diet are for sure and the most important thing is that the results are observed quickly when you are following the diet.

So, your weight loss inspires you to continue the diet but for making the results permanent, you need to change your lifestyle. You need to follow the regular diet with proper exercise.

What Do You Need To Avoid?

This plan is all about intake and burning of calories. So, you need to take care how many calories you are consuming.But it does not mean that you will take calories from junk food, fried foods or sugary foods and chocolates.

This diet plan is all about intake of calories but for the proper working of your internal system, you need to take proper nutrients, minerals, and vitamins.

so, you must follow a proper diet plan which includes all the proper minerals, carbohydrates, and vitamins important for your body.

Pitfalls

As such there are no pitfalls for the diet plan if you are following it in a perfect way.

But if you are not understanding the importance of each and every meal and if you are skipping even a single one, even for the sake of burning more calories then remember that 1200 calories are a need for your body. So, take the diet properly for good results.

So, the above article contains in detail that how you can balance your intake of calories daily and can keep yourself fit and healthy without the following exercise due to the busy schedule. But if you really want to keep yourself healthy then you must follow this diet plan with complete dedication.