What 1,200 Calories Looks Like

Looking for a number of 1,200 calories you will say that is not a lot. However, if you are on a program for losing weight, it can be the most appropriate number that National Institutes of Health recommends for women, and it can be literally the lowest number recommended for men.

If you dip too far below this range it isn’t safe or healthy. When you finally decide to follow that recommended count, you should know what exactly you can eat during the day.

The best part of it is that you shouldn’t survive on rice cakes and boiled chicken. You can really eat a variety of satiating and nutrient-rich foods.

Here you’ll find a sample menu that shows you how delicious and satisfying 1,200 calories can be.

BREAKFAST:

–           ½ Cup oatmeal with walnuts &blueberries

o          Calories – 301

o          Carbs – 4.4 g

o          Protein – 10.5 g

o          Fat –  10.5 g

o          Fiber – 6.5 g

MORNING SNACK:

–           ½ Cup cottage cheese & pear-

o          Calories – 149

o          Carbs – 20.7 g

o          Protein – 14.5 g

o          Fat –  1.3 g

o          Fiber – 3.6 g

LUNCH:

–           Mediterranean Chicken Salad-

o          Calories – 305

o          Carbs – 24.2 g

o          Protein – 27.7 g

o          Fat –  11.2 g

o          Fiber – 5.8 g

AFTERNOON SNACK

–           ½ Cup carrot stick, hard-boiled egg & 4 whole wheat crackers

o          Calories – 145

o          Carbs – 10.5 g

o          Protein – 9.1 g

o          Fat – 7.6 g

o          Fiber – 3.5 g

DINNER:

–           Shrimp tacos

o          Calories – 298

o          Carbs – 32.5 g

o          Protein – 22.3 g

o          Fat – 10.5 g

o          Fiber – 7.7 g

How to make some of them:

  • Mediterranean chicken salad:

–           2 cups spinach,

–           1/2 cup chopped cucumber,

–           1/3 cup chickpeas,

–           3 oz. chicken breast,

–           1/4 cup chopped tomatoes,

–           1 tsp. balsamic vinegar,

–           1 tbsp. feta cheese,

–           1 teaspoon olive oil.

  • Shrimp, veggie and avocado tacos:

–           2 corn tortillas,

–           1/2 cup shredded lettuce,

–           4 oz. shrimp,

–           2 tbsp. salsa,

–           1/4 cup chopped tomato,

–           1/4 avocado.

Source: blog.myfitnesspal.com