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Meal Plan for the 1200 calorie diet

Discussion in 'Keep Fit & Maintain Shape' started by IMe, Jun 4, 2013.

  1. IMe

    IMe Senior IL'ite

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    Hello ILites,

    For those of us looking to lose some weight and get back in shape, 1200 calorie diet works wonders. I was 69 kgs 2 months ago, with this 1200 cal plan i ve lost 3 kgs in abt 2 months.(abt 2 last month and 1 before that - with that 1200 on and off :shhh:)

    The results are very motivating, but my biggest challenge is to formulate 1200 cal meal plan for the day. I am going to share some i have, pls add some, that you have.

    Pls note: Btw this 1200 calorie is for women only, that is not pregnant or breast feeding. Men need at least 1800 calories per day and pregnant or breast feeding women need more.
     
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  2. IMe

    IMe Senior IL'ite

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    Tea - 75 cal
    1 Banana - 70 cal
    Orange Juice half cup - 75 cal

    Morning Total - 220

    Lunch: Lentil Soup - 375 cal
    Stir fried spinach - 100 cal

    Lunch total - 475 cal

    Evening Snack: 5 almonds (35 cal)
    1 Apple : 70 cal (medium size)

    Evening total - 105 cal
    Dinner: Stir fried veggies and chicken - 400 cal

    Total for the day - 1200

    I will post the recipes for spinach, dinner stir fry and lentil soup with cal break soon
     
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  3. IMe

    IMe Senior IL'ite

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    Stir fried spinach recipe: Makes 2 serves: 100 calories per serve

    Raw Spinach - 250 grams [70 cal]
    Oil 1 tsp - 50 cal
    1/2 Large Onion- 40 cal
    Spices - 20 cal

    heat oil, add some mustard seeds, curry leaves, green chillies, onion and saute till oinon turns soft. Add roughly chopped spinach and some salt.

    add salt, stir and switch off after spinach turns soft
     
  4. upavi

    upavi Gold IL'ite

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    Hi

    Can u suggest a 1200 meal plan for vegetarian even no eggs.thanks in advance.
     
  5. Radical

    Radical Silver IL'ite

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    IMe,

    Awesome!!! I will surely try this. I am a vegetarian, so please can you suggest something instead of chicken. Will wait for rest of your recipes :)

    Thanks for sharing
     
  6. IMe

    IMe Senior IL'ite

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    Hi Radical and upavi,

    You can substitute chicken with tofu or any other veggie in stir fry.

    Here is another one for you guys:

    Chickpea and broccoli stir fry/salad
    Serves 4: Total calories: 1000 : 250 cal per serve


    1 Cup raw chickpeas has 770 cal , when cooked makes around 2.5 cups.
    2 tomatoes - 60 cal
    1 broccoli - 60 cal
    oil - 1 tsp - 40 cal
    Onion large - 1/2 onion chopped - 40 cal
    Masalas - 20 cal

    Soak the chickpeas in water overnight [6 hrs approx]. Then Pressure cook it for 4-5 whistles.

    Heat oil in pan, add curry leaves mustard seeds, add onion saute till soft, add masalas[Just like other indian food] add tomatoes, cook till soft. add broccoli florets and mix cooked chickpeas. add salt. cook for a couple of mins. [For a cold salad, after tomatoes are cooked, switch off the stove, cool it and i like to add refridgerated cooked chickpeas and brownsugar 1/2 tsp with some salt - tastes yum! :)]

    This itself will be filling. If you are looking for more nutrition(and have a sweet tooth like me :))add a fruit like kiwi or orange along with this for lunch!


    1 serving above salad plus fruit(orange/kiwi) = 325 cal and happy tummy!:thumbsup

    You can make this as subzi for roti and feed your family too. No special cooking reqd for those of us in diet!
     
    Last edited: Jun 4, 2013
  7. melon123

    melon123 IL Hall of Fame

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    Good recipies... Thanks for shAring..
     
  8. rachaputi

    rachaputi Platinum IL'ite

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    Thanks.. I need 1400 cal per day as per my height.

    It helps me lot to gain weight :)
     
  9. upavi

    upavi Gold IL'ite

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    Hi Ime

    Thanks a ton...i want to reduce weight...i ll try this thanks again...
     
  10. upavi

    upavi Gold IL'ite

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    Can u give the receipe for lentil soup because u jus used lentil or even u included veggies to in it..if so wht kind of veggies..
     

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