diet meal plan 1200 calories guidelines #healthy #diet

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Anyone who is seeking a program that offers slower weight loss and weight management, with a more flexible eating program, then our Be Lean 1200 is for you.
This program combines the science of low carb living with the Mediterranean diet, which allows you to have the occasional glass of wine, piece of dark chocolate or a handful of nuts, whilst still sticking within the Be Lean 1200’s guidelines.

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The diet meal plan contains 1200- 1500cal per day consisting of real, wholesome ingredients and contains no added sugar, low sodium with loads of healthy plant-based foods. We provide you with breakfast, and a 2-course lunch and dinner and one protein based snack. If having entrée and main over lunch and dinner is not for you, then please feel free to space your meals out over the course of the day or have a larger breakfast. Additionally, we provide you with an ‘Allowed Extras List’ that consists of a variety of nutritious (low-starch) vegetable and salad, protein-based snacks and low-carb fruit options.
Lastly, there is flexibility in this program to add one glass of red wine (150ml), 2 squares of >60% dark chocolate (10g) or a
handful of nuts (30g) depending on your weight loss goals and activity levels.

Diet meal plan 1200 calories guidelines is ideal program to use for convenience throughout the year, and combined with Be Rapid for a metabolism reset every
season for 1-2 weeks.

What you’ll need to start the diet meal plan 1200 calories guidelines:

diet meal plan 1200 calories, healthy diet plan for 1200 calories a day, 1200 calories a day meal plan, 1200 calories a day, 1200 calories diet plan, 1200 calories meal plan, 1200 calories diet

MEALCALORIESMENU & OPTIONS
TOTAL CALORIES1200-1500
BREAKFAST210Yoghurt Chia Pod / Porridge/ Omelette/ Muffin/ Hotcakes
LUNCH- Entrée/ Morning Tea230Single Serve Meal / Single Serve Soup/ Muffin
LUNCH230Single Serve Meal / Single Serve Soup
SNACK100Protein Ball or Cheesecake
DINNER- Entrée/ Afternoon Tea230Single Serve Meal / Single Serve Soup/ Muffin
DINNER- Main230Single Serve Meal / Single Serve Soup
SNACK (OPTIONAL)100Snack, chosen from our ‘Allowed Extras’ list/
SIDE SALAD/VEG (OPTIONAL) 1-250-100½ Protein Muffin/ ½ Protein Hotcakes/ Cheesecake

*Please note that all meals are approximate calories and may vary slightly from meal to meal

Special tips from your BFF

Have a protein snack within 30 minutes after training to optimise recovery.
Avoid skipping meals or snacks as this can increase your appetite later in the day and potentially lead to a greater consumption of calories.

If you are adding a side of salads or vegetables, you can drizzle up to 1 tbs olive oil per serve over the top or cook with it to increase your essential fatty acid intake which is a key component of the Mediterranean Diet.
If you are adding 30g of nuts into you daily intake, try them sprinkled over your yoghurt chia pod for extra crunch or add them into a meal of your choice. The Asian fish and Thai Chicken stir-fry are greatly accompanied by some cashews or sliced almonds.

healthy diet plan for 1200 calories a day

 DAY 01DAY 02DAY 03DAY 04DAY 05DAY 06DAY 07
BREAKFASTMango Tango
Yoghurt Chia
Pod
Spanish EggsAlmond &
Flaxseed
Porridge
Green Apple
Yoghurt Chia
Pod
Corn &
Zucchini Low
Carb Protein
Breakfast
Muffin
Berry Bliss
Yoghurt Chia
Pod
5 Veg Eggs
SNACK
am
1 x P. Nutty
Protein Ball
1 x P. Nutty
Protein Ball
1 x P. Nutty
Protein Ball
1 x P. Nutty
Protein Ball
1 x P. Nutty
Protein Ball
1 x P. Nutty
Protein Ball
1 x P. Nutty
Protein Ball
MORNING TEA / LUNCH /ENTRÉECurried
Pumpkin &
Chicken Soup
Blueberry
High Low
Carb Protein
Breakfast
Muffin
Indian
Chicken Curry
Cauliflower
Leak and
Bacon Soup
Vegetable
& Chickpea
Frittata
Apple &
Cinnamon Low
Carb Protein
Breakfast
Muffin
High Protein
Hot Cakes
LUNCHSalmon Al
Forno
Warm Quinoa
& Tofu Salad
Mexican Beef &
Vegetable Soup
Wholemeal
Beef Lasagne
Smokey
Chicken &
Chorizo Paella
Chilli & Ginger
Baked Fish
Lamb Kofta
SNACK
pm
Protein Ball OR
1 medium sized
piece of fruit
½ Protein
Muffin OR
30g mixed nuts
1x Glass
(150ml)
Red Wine
Protein Ball
OR 200g
strawberries
Protein Ball OR
¼ cup hummus
with veggie
sticks
1x Glass
(150ml)
Red Wine
2 squares of
>60% dark
chocolate
AFTERNOON
TEA / DINNER /
ENTRÉE
Chicken Ham
& Sweetcorn
Soup
Cauliflower,
Leek & Bacon
Soup
Mexican Beef &
Vegetable Soup
Vegetable
& Chickpea
Frittata
Cannellini
Bean &
Cauliflower
Soup
DINNER2x Italian
Meatballs
Thai Green
Chicken Curry
Chilli & Ginger
baked Fish
Wholemeal
Beef Lasagne
2x Smokey
Chicken &
Chorizo Paella
Chilli Con
Carne
Lamb Kofta

*Note: This is a guide only. You can choose when to have your meals. All calorie intakes are accounted for daily, swapping meals around will not affect this.

*The second meal does not have to be an entree for dinner. If you would prefer an additional meal at lunchtime, these can be swapped. You can also choose to double up on the meals and turn it into one large meal, instead of having 2 smaller meals.

Sample Side Dish Recipes <50 calories

Miso roasted broccoli

Miso roasted broccoli, diet meal plan 1200 calories, healthy diet plan for 1200 calories a day
Makes 1-2 serves
1 small bunches broccolini, ends trimmed
1 tbsp white miso paste
2 tsp extra virgin olive oil
1 tsp soy sauce
1 tbsp grated ginger
1 clove of garlic, minced
½ tsp red chilli flakes (optional)

Instructions:
1. Preheat the oven to 200 degrees Celsius
2. In a large bowl, whisk together the miso paste, oil,
soy sauce, ginger and garlic until well combined.
3. Add brocolini and coat well with miso mixture
4. Transfer broccolini to a baking sheet and arrange
in a single layer
5. Roast for 10 minutes, tir once half way through.
6. Serve immediately

Tasty Slaw

Tasty Slaw, diet meal plan 1200 calories, healthy diet plan for 1200 calories a day
1/4 cup low fat mayonnaise
1 tb apple cider vinegar
1 tsp mustard seeds
1/2 cups very thinly sliced green cabbage
1/2 cup very thinly sliced red cabbage
1/2 cup shredded carrot
1/4 thinly sliced brown onion

Instructions:
Add all ingredients in a bowl, toss to coat.

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