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1200 calorie diet plan
We have prepared several different menus for each day of the week. If you follow this diet you will consume about 1100 to 1300 calories per day which is very low, even for women, so make sure you know what you are doing. Extreme diets can also do harm to your body.
See below prepared menus for monday, tuesday and wednesday. Food contains meat, vegetables and fruits so it gives you all the vitamins, minerals, carbohydrates and proteins you need.
Note: 1 gram equals 0.03 oz
1200 calorie 7 days menu
| Monday | Tuesday | Wednesday | |
|---|---|---|---|
| Breakfast | juice of two oranges, low fat yogurt and 3 tablespoons of muesli. | juice of one orange, a cup of tea and a slice of whole grain bread | 1 low fat yoghurt with three tablespoons of muesli and 1 glass of orange juice |
| Morning snack | a cup of cooked rice | 1 apple | 2 kiwis |
| Lunch | 180 g of white fish, baked without fat, 150 g of green beans, pastries or whole wheat bun. | salad of tomato puree and 100 g mozzarella with basil and olive oil, a soybean cake | 200 g of white fish prepared in a frying pan, without fat, cooked vegetables and a piece of whole wheat bread |
| Afternoon snack | 1 apple | 1 low fat yoghurt | 1 banana |
| Dinner | 70 g of pasta with tomato sauce and 1 hard-boiled egg | 70g spaghetti with cooked vegetables, seasoned with tomato sauce and sage | 60 g whole grain pasta with 100 grams of green beans and salad |
Below are the menus for Thursday, Friday, Saturday and Sunday. Don’t cheat yourself and follow the diet every day for best results
| Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|
| Breakfast | one cup of tea, 1 apple, whole grain toast with low-calorie jam | 1 glass of low fat milk with three tablespoons of flakes | juice from one carrot, 2 pieces of toast with low-calorie jam | a cup of tea, 1 orange, 5 whole grain biscuits |
| Morning snack | 1 low fat yoghurt | 1 pear | 1 banana | 1 low fat yoghurt |
| Lunch | 200 g of cooked green beans and cooked carrots (1 medium carrot), 100 g of shrimps prepared in a frying pan without fat | 150 g of lettuce with a hard-boiled egg, half an apple, 4 nuts and a piece of whole wheat bread, light sauce | 150 g of chicken breasts grilled without oil, green salad | lentil sauce with beets and carrots |
| Afternoon snack | 1 apple | 1 low fat yoghurt | 1 light fruit yogurt (preferably sugar-free) | carrot and lemon juice |
| Dinner | 60 g of rice along with a 30 g of beef and 150 g of grated carrots | thick vegetable soup with 40 g of pasta and 30 g of low fat cheese | 50 grams of cooked rice along with 150 g of zucchini and a slice of whole wheat bread | omelette made with one egg with 60 g of rice and 100 grams of spinach, a soybean cake |
With this 1200 calorie diet you will be able to lose about 2-4 kilograms in one month, depending on what your calorie deficit is. Also keep in mind that you will not lose fat exclusively, so 4 kilograms of weight loss does not mean 4 kilograms of fat loss (1 kilogram is about 2.2 pounds).
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