Few people take calorie counting seriously, believing that it is a pointless activity. However, this is not at all the case, so you should not think that those who want to lose weight are wasting their time, given the calorie content of the food they consume.
When a person exceeds the required number of calories, the body stores what it eats as fat reserves. But it is important to understand that fasting is also not beneficial, because we get important microelements and vitamins from food.
In this regard, a 1200 calorie diet was developed. It is this caloric content that is sufficient for the normal functioning of the body and gaining harmony. And the most important thing is that this diet is suitable for most people, helping to lose excess weight even in the absence of physical activity.
The essence and rules of the diet
This diet combines two others - low-calorie and low-carbohydrate. Naturally, it is characterized by certain restrictions, but there are few of them, so this diet is considered balanced. In principle, a person following such a diet simply eats rationally, which is necessary to maintain slimness and health. This diet is suitable for almost everyone.
From the name of the diet, its basic principle is clear - the diet should be 1200 calories - this is how much a person who does not engage in active physical activity should consume. Eating more will lead to weight gain.
Attention! You should not starve, depleting your body. A lack of calories leads to metabolic disorders, resulting in a feeling of weakness and other negative manifestations. In addition, if the body does not receive the necessary energy, it will begin to waste muscle mass.
Sticking to a 1,200 calorie diet doesn't require much effort.
However, certain rules still exist:
- Try to limit “simple” carbohydrates and other unhealthy foods.
- Do not exceed your carbohydrate intake. It is 200–250 grams.
- Limit your intake to 1200 calories per day.
- Men can consume up to 1500 kilocalories.
- Make sure your diet is balanced.
- Give preference to low-calorie foods with a low glycemic index.
- Exercise will improve the effectiveness of your diet.
- Stick to your drinking regime. To do this, you need to drink about 2 liters of water.
It is advisable to stick to a 1200 calorie diet for a month, after which you should take a break. This diet involves eating five meals a day. Main meals should be 300 kilocalories, and snacks should be 150 calories.
Remember! Before resorting to a diet, even such a balanced one, you should consult your doctor. If necessary, consult a gastroenterologist.
Recommended and prohibited products
Many people are interested in the question of what can be included in the “1200 calories a day” diet menu, and what is better to exclude. First, about acceptable products:
- bread made from bran, rye and wholemeal wheat flour;
- porridge from buckwheat, barley and pearl barley;
- lean meat, such as rabbit, calf, as well as beef, chicken, turkey;
- it is allowed to add a little lean parts of lamb and pork to dishes;
- You can drink low-fat kefir and eat cottage cheese in unlimited quantities;
- restrictions are imposed on hard cheese - literally a few thin slices per day;
- lean fish and seafood;
- boiled eggs or omelet;
- fresh vegetables and fruits;
- vegetable oil for salad dressing;
- fresh unsweetened berries, as well as for making compote and fresh juice;
- green, herbal tea, natural coffee, still mineral water.
To achieve the greatest effectiveness from the “1200 calorie” diet, reviews from girls call for eliminating harmful foods from the diet. Then the result can be achieved much faster and you can maintain good health. Among these products:
- sugar and its analogues;
- fried, fatty and spicy foods;
- canned foods;
- products made from premium wheat flour;
- milk drinks;
- fatty fish, meat, seafood, cheese;
- salty foods;
- pickled and salted vegetables;
- confectionery delicacies;
- alcohol;
- ready-made sauces;
- purchased juices and nectars, cocoa;
- animal and cooking fats.
There are also foods that can be consumed on the “1200 calories a day” diet, but in limited quantities. These include:
- salt and spices;
- sweet fruits, dried fruits and berries;
- potatoes and legumes;
- oatmeal, rice and semolina;
- honey.
Having already studied this list, you can easily create a sample menu. However, this is not all that is important to know. After all, the diet is based on consuming 1200 kcal per day. Therefore, one more question remains: “How many kilocalories are contained in the most popular products?”
Meals by hour
It is worth noting that not only eating the right food plays a role, but also adhering to a temporary regime. In this case, the diet will help achieve excellent results, because it speeds up the metabolism, helping to burn calories received from food, rather than storing them in reserve. You need to stick to the set meal times throughout the day.
It is recommended to eat food according to the following scheme:
- Have breakfast around 8 am. This meal is essential for a person to have a productive day. It is advisable to consume protein foods, as well as those rich in “complex” carbohydrates and fiber.
- For second breakfast , food consisting of “complex” carbohydrates and fiber is suitable.
- to have lunch between 13:00 and 14:00. The diet should consist of three dishes and a drink.
- The best time for afternoon tea is from 16.00 to 16.30. Cottage cheese is suitable, because it is rich in vitamins and microelements.
- Dinner should be served between 19:00 and 20:00. This meal is the lightest, it should consist of a vegetable salad, to which you can add a protein-rich product.
If necessary, a late dinner is allowed, but in this case you should eat at least three hours before going to bed. You can, for example, drink a glass of low-fat yogurt.
Doctor Nazardan's diet
This diet was developed by the Texas surgeon after whom it is named. This doctor specializes in operations to reduce the volume of the stomach, and in order for such procedures to be successful, he created certain nutritional standards that must be followed before and after the operation. The main goal of the Nazardan diet is to reduce the patient's stomach. If a person eats less food, the stomach naturally loses volume.
To achieve this goal, liquid food should predominate in the diet. According to Dr. Nazardan, this helps the stomach walls contract. In addition, the body better absorbs beneficial microelements from such foods. This diet provides a diet of 1200 calories per day.
Who is the diet suitable for?
This diet is suitable for most people who want to lose weight, because it represents exactly the kind of nutrition that a person needs. However, if you regularly train or play sports professionally, you will need more food to provide the energy your body needs.
In addition, you should not resort to a diet in the following circumstances:
- during pregnancy;
- when breastfeeding;
- in adolescence, when the body needs full development.
With regard to Dr. Nazardan’s diet, everything is not so simple. As a rule, such nutrition is suitable only for an absolutely healthy person. But based on reviews of this diet, we can conclude that it is very effective for people with severe forms of obesity. For example, many people know the story of 24-year-old Amber Rakhdi, whose weight was 300 kg, and the girl was unable to care for herself. With the help of Dr. Nazardan's diet, she lost 80 kg of weight, after which she underwent a successful operation.
Do you remember, Alyosha?
This is exactly the case when 1200 can fully correspond to the table values. But your previous experience does not allow you to lose weight. Or rather, the body’s adaptation to diets and unbalanced nutrition, which can be earned through the following fun actions:
- alternating mono-diets in a circle, no matter with or without failures, but if you have gone through about 3-4 such diets in a row, get ready for the fact that an unfortunate plate of buckwheat with butter will “decide as a plus”;
- the use of various grief cleanses of the body. Individuals who drink juices instead of food, eat only fruits and give enemas cause damage not only to their body, but also, excuse me, to their brains. It is impossible to do such things to yourself without the proper level of fanaticism. And the proper level of fanaticism usually also means such a serious separation from reality, in which a person who eats only carbohydrates for 500-600 kcal per day does not gain enlightenment, but reduced immunity and a metabolism accustomed to almost any manipulation with the diet;
- drinking fat burners that affect the functioning of the thyroid gland. It's sad, but even legal drugs can somewhat impair thyroid function. The secretion of hormones decreases, the need decreases. “Pot, don’t cook.” If you have taken several courses of such pills, be prepared to also go through the diet cycle that accompanied them simply in order to stabilize your weight. And no, if you haven't been on a diet, it will still slow down;
- long-term hormonal therapy, and OK. In this case, you need to go to the doctor who prescribed all this for you and sort it out with him. And in most cases - and to several more doctors, among whom there must be a specialist who offers alternative methods of treatment to hormones and contraception too.
So the strictest diet is not a guarantee of the fastest success. Let's be honest. By the New Year, if you have a lot there, you no longer have time. But what you can still do is regain your normal body feeling and healthy eating. And weight loss will “catch up” literally by March 8, when everyone will be thinking about what to do with the consequences of the New Year.
Elena Selivanova
Diet
The fundamental rule of the 1200 calorie diet is to avoid junk food. But at the same time, the diet has other restrictions, so a well-designed menu will contribute to rapid weight loss without harm to health. If you plan it in advance for the whole week, then eating right will be much easier. This way you can avoid breakdowns.
Allowed and prohibited products
The list of foods allowed on the diet consists of foods rich in proteins and complex carbohydrates. In addition, foods in the diet of a person losing weight should be low-fat.
This diet allows the use of:
- whole grain products;
- fruit;
- vegetables;
- berries;
- milk and fermented milk products;
- eggs;
- dietary meat (low fat content);
- fish and other seafood.
You should refrain from sweets, baked goods, foods containing sugar, pickles, smoked foods, sausages, and sweet drinks. In other words, you need to exclude any junk food.
Tip: When getting used to changes in your diet, try to keep something high in carbohydrates with you. When you set limits, your blood sugar level can drop significantly, in which case eating chocolate or sweet carbonated water will help.
Recommendations
There are a number of useful tips that will be considered before studying the reviews and results of the 1200 calorie diet. Perhaps these recommendations will help those who are truly ready to change for the better. So, you need:
- Get advice from a general practitioner and/or nutritionist.
- Keep a food diary.
- Weigh yourself daily to monitor your results.
- Do not exceed the threshold of 1200 kcal, but do not lower it either.
- Carefully develop a menu using the calorie table.
- Make the menu as varied as possible.
- Have dinner 3 hours before bedtime.
- Drink more plain water.
- In case of severe hunger, there is no need to torment the body - you can eat low-calorie foods, for example, fruits, vegetables, and diet nutrition bars.
- Prepare small plates and get used to small portions.
- While eating, chew your food thoroughly and concentrate solely on this process, without being distracted by other matters.
- Eat more vegetables and fruits.
- Plan your menu for the week in advance.
- Find time for light physical activity.
- Once a week you can eat any favorite dish or snack. Within reason and don't overeat.
- At first, if it is difficult to sharply reduce the amount of kcal, you can create a menu for 1300-1500 calories.
- It’s not just the entry into and exit from the diet that is important. The reduction in calories at the beginning and the increase after completion should occur smoothly.
- The maximum duration of the diet is 21 days. Next, you definitely need a break of 1-3 months.
How to create a menu
A 1200 calorie diet is considered affordable and practically safe for getting rid of excess body weight. But keep in mind that on this diet you will be forced to constantly count calories by weighing your food. When making a plan, use the calorie table. In addition, pay attention to the ratio of proteins, fats and carbohydrates. A special online calculator can help with this.
Table of caloric content of main products
| Name | kcal |
| uncooked oat flakes, 50 g | 170 |
| egg (boiled) | 80 |
| sandwich (white bread and cheese) | 235 |
| sandwich (white bread and sausage) | 230 |
| cottage cheese (0% fat), 100 g | 100 |
| yogurt, 200 ml | 165 |
| orange | 45 |
| banana | 125 |
| apple | 70 |
| buckwheat (unboiled), 50 g | 155 |
| pasta (uncooked), 50 g | 155 |
| meat borscht, 400 g | 250 |
| vegetable soup, 400 g | 100 |
| dumplings, 200 g | 600 |
| chicken broth, 1 cup | 65 |
| boiled chicken (breast), 200 g | 220 |
| fried salmon, 200 g | 200 |
| beef cutlet, 1 pc. | 360 |
| sausages, 2 pcs. | 275 |
| potatoes, baked in the oven, 1 pc. | 100 |
| boiled potatoes, 1 pc. | 85 |
| steamed vegetables, 200 g | 190 |
| vinaigrette, 200 g | 245 |
| cucumber salad, 200 g | 120 |
| dark chocolate, 1 strip | 140 |
| pizza, 1 piece | 610 |
| cheeseburger | 300 |
| ice cream, 200 g | 140 |
| marshmallows, 1 pc. | 135 |
| chips, 25 g | 135 |
| marmalade, 1 pc. | 30 |
| gingerbread, 1 pc. | 140 |
| orange juice, 1 glass | 35 |
| coffee without additives | 8 |
| black tea | 55 |
| coffee with cream | 2 |
| milk, 200 ml | 110 |
| kefir (0% fat), 1 cup | 66 |
| butter, 1 tsp. | 185 |
| sunflower oil, 1 tsp. | 40 |
| sour cream, 1 tsp. | 35 |
| mayonnaise, 1 tsp. | 65 |
| wheat bread, 100 g | 265 |
| honey, 1 tsp. | 40 |
Calorie content of foods
What is important to know before creating a menu for a 1200 calorie diet for a week is the calorie content of the most popular foods. Let's look at this in more detail (kcal/100 g).
Dairy products:
- Cottage cheese with low fat content – 89.
- Curd mass – 344.
- Fat cottage cheese – 236.
- Suluguni – 293.
- Russian cheese – 366.
- Dutch cheese – 352.
- Milk 0-2.5% – 30/53.
- Curdled milk – 57.
- Yogurt 3.2% – 87.
- Ryazhenka and kefir 2.5% – 53/51.
- Cream 10-20% – 121/209.
- Sour cream 10-20% – 118/208.
Oils:
- Olive – 898.
- Sunflower – 899.
- Creamy – 747.
Cereal porridge:
- Buckwheat – 137.
- Barley – 84.
- Millet – 92.
- Oatmeal – 93.
- Rice – 79.
- Pearl barley – 102.
- Oat flakes – 358.
Meat:
- Lamb – 201.
- Veal – 91.
- Beef – 191.
- Pork – 318-484.
- Horse meat - 149.
- Rabbit meat - 197.
- Chicken – 161.
- Duck – 348.
- Turkey – 192.
Fish, seafood:
- Sturgeon caviar – 201.
- Chum salmon caviar – 250.
- Carp – 95.
- Pollock – 67.
- Pink salmon – 151.
- Octopus – 74.
- Chum salmon – 138.
- Sprat – 142.
- Shrimp – 85.
- Salmon – 200.
- Squid – 77.
- Boiled mussels – 53.
- River/sea perch – 80/12.
- Crucian carp – 84.
- Sturgeon – 161.
- Salmon – 222.
- Herring – 248.
- Mackerel – 158.
- Som – 141.
- Tuna – 95.
- Trout – 99.
- Hake – 84.
- Oysters – 91.
Vegetables:
- Green peas – 75.
- Zucchini – 30.
- Boiled potatoes – 80.
- Green/onions – 21/41.
- Garlic – 103.
- Eggplant – 22.
- Tomato – 19.
- Carrots – 29.
- Cucumber – 15.
- Beetroot – 46.
- Lettuce leaves – 15.
- Olives – 111.
- Radish – 22.
- Bell pepper – 25.
- Parsley – 45.
Fruits, berries:
- Apricot – 44.
- Orange – 38.
- Cherry – 46.
- Banana – 87.
- Lingonberry – 42.
- Pineapple – 49.
- Grapefruit – 37.
- Grapes – 73.
- Pear – 41.
- Lemon – 30.
- Melon – 34.
- Kiwi - 46.
- Strawberries – 40.
- Cranberry – 27.
- Blackberry – 31.
- Mandarin – 39.
- Plum – 41.
- Mango – 69.
- Peach – 42.
- Raspberry – 43.
- Currant – 39.
- Apple – 48.
- Cherry – 54.
- Blueberries – 41.
Dried fruits, nuts:
- Cashew – 647.
- Dried apples – 275.
- Prunes – 262.
- Walnuts – 662.
- Kish-mish – 285.
- Hazelnut – 701.
- Peanuts – 555.
- Dates – 277.
- Almonds – 643.
- Dried apricots – 270.
Egg:
- Boiled – 153.
- Steamed omelette – 181.
Bakery products:
- Sliced loaf – 261.
- Crackers – 335.
- Lavash – 239.
- White bread – 246.
- Rye bread - 210.
Juices:
- Apricot – 39.
- Apple – 42.
- Pineapple – 48.
- Garnet – 58.
- Peach – 37.
- Lemon – 18.
Guilt:
- Dessert – 175.
- Dry – 66.
- Semi-dry – 78.
Advantages and disadvantages
The 1200 calorie diet has a number of the following advantages :
- Obvious results are achieved quickly. Within a week, those losing weight can lose 5 kg, and if there is a lot of excess weight, then the loss will be even more. Losing weight helps improve well-being, especially if a person suffers from hypertension, diabetes, or high cholesterol.
- A low-calorie diet does not harm the body; this method of losing weight can be considered healthy.
- The list of foods allowed for consumption is quite wide, which allows you to make your diet varied and prepare many low-calorie and relatively cheap dishes.
- A 1200 calorie diet is considered balanced, because it is based on the principle of a competent combination of proteins, fats and carbohydrates. This approach is not harmful to health, because... the body receives all useful substances with food.
Among the disadvantages of the diet are the following:
- The weight lost during the diet includes only 20% fat, the rest is muscle, water and intestinal contents. In this regard, after stopping the diet, some of the lost kilograms quickly return.
- In some cases, diet provokes the formation of stones and sand in the gallbladder. Such phenomena are explained by the fact that when caloric intake decreases, bile is produced in smaller quantities. Undigested fat provokes the formation of cholesterol, which is deposited as crystalline deposits in the gallbladder.
- It is not easy to accurately calculate the calorie content of food consumed. For example, pears of different varieties and sizes will vary in calorie content. In addition, the amount of calories depends on the growing conditions. This can lead to significant inaccuracies in the calculations.
Experts' opinion
Most doctors recognize the 1200 calorie diet as effective and not harmful to the body. For example, according to Valentina Tolmacheva, this diet helps reduce body fat and speed up metabolism. However, the diet cannot be considered a universal means of losing excess weight, because its result largely depends on the person losing weight. In addition, the positive effect can quickly fade away if a person returns to his usual diet after finishing the diet.
Experts also characterize Dr. Nazardan’s diet positively. The list of liquid diets compiled by nutritionist Kristina Lobanovskaya includes this one. Lobanovskaya notes that media personalities, for example, Angelina Jolie, often resort to such methods of getting rid of extra pounds.
People trying to lose weight often say that the 1,200-calorie diet is difficult to stick to in the beginning, but gets easier over time. With this diet, an average person loses from 6 to 15 kg of excess weight within a month. After the diet, it is advisable to take a month's break. According to nutritionist Igor Belov, this diet can be considered safe. It is not contraindicated even for people suffering from diseases of the gastrointestinal tract, kidneys and liver.
Typically, this diet helps you lose weight fairly quickly and provides long-term results. Eating in this mode is not easy, especially for busy people. However, for the sake of speeding up metabolism and losing unnecessary pounds, it’s worth a try. People with health problems can try Dr. Nazardan's diet, in which weight loss occurs quickly. But don’t put the goal of getting your desired figure first, because health is undoubtedly more important.
Reviews about the 1200 calorie diet
None of the comments said that this method of losing weight was difficult to tolerate, or that some time after completing the diet, the lost kilograms returned. On the contrary, women praise the diet, calling it one of the most effective. Nutritionists share the same opinion. Experts independently calculate the critical level of daily calorie content, which can be even below 1200 kcal. Thus, effective weight loss occurs without stress to the body.
In one of the reviews, the girl writes that the nutritionist advised her not to think through the menu in advance. As already written above, the human brain can rebel against the “established” nutritional pattern. Here, rather, it all depends on the character. If it is easier for a person to eat according to the menu, then it is better to draw it up in advance. If most often he does not know what exactly he wants in 10 minutes, there is no point in thinking through the diet in advance - everything will go wrong. In this case, it is recommended to simply take and eat what you want, calculate the calorie content of the food eaten and write it down in a diary, subtracting this figure from the daily norm.
One of the few that has received almost exclusively positive reviews is the “1200 calorie” diet. Buyers of this weight loss technique also note emotional calm during this period, which is no less important for the body. The ability to eat familiar dishes and products does not negatively affect a person’s psychological state.
Although there are no reviews that this diet did not help, this can also happen. In this case, you should contact a nutritionist. A specialist will help you calculate your daily minimum kcal. Usually the lack of results indicates that the body does not have enough of it.
Recipes for a low-calorie diet
The 1200 calorie diet allows for many different low-calorie recipes that the person losing weight can adjust themselves. But do not forget about the daily norm.
Cottage cheese casserole
List of products:
- cottage cheese (0% fat) - 500 g;
- 2 large chicken eggs;
- 80 g raisins;
- dried apricots - 3 pcs.
How to cook:
- Soak raisins and dried apricots in warm water and rinse well.
- Beat the eggs until foamy, add cottage cheese to them.
- Cut the dried apricots with a knife, mix with raisins and curd mass.
- Transfer the prepared mixture into a baking dish.
- Bake for half an hour at 180°C.
- Pour warm water over the dried fruits, then rinse thoroughly.
- Beat eggs until foamy, mix with cottage cheese.
- Grind dried apricots, add dried fruits to the curd mass.
- Transfer the resulting mixture into a baking dish.
- Bake for 30 minutes at 180°C.
When the time is up, let the casserole cool slightly, then remove it from the pan.
Ratatouille
For preparation you will need:
- zucchini - 1 pc.;
- eggplant - 1 pc.;
- tomatoes - 5 pcs.;
- onion - 1 pc.;
- 1 bell pepper;
- garlic clove;
- 20 g parsley;
- 2 tbsp. l. sunflower oil;
- a little salt and ground black pepper.
How to cook:
- Cut the eggplant, zucchini and 4 tomatoes into slices.
- Rub the eggplant with salt, leave for 15 minutes, then rinse with water.
- Place the chopped vegetables in layers in a baking dish.
- Chop the greens and onions, finely chop the pepper and the remaining tomato.
- Fry the onion in oil, add chopped vegetables and herbs to it.
- First fry the vegetables, then chop them using a blender.
- Add the resulting sauce to the vegetables, close the pan with a lid.
- Bake for 40 minutes at 180°C.
Fish baked with vegetables
Ingredients:
- red pepper - 1 pc.;
- tomato - 1 pc.;
- lime - 1 pc.;
- cod or other white fish (fillet) - 500 g;
- half an onion;
- 2 cloves of garlic;
- seasoning (basil, ground black pepper, turmeric, parsley, rosemary) - to taste;
- olive oil.
How to cook:
- Peel the tomato and remove the seeds.
- Finely chop the tomato and pepper.
- Chop the onion, basil, garlic and parsley.
- Fry the onion and garlic in a frying pan with 3 tbsp. l. water.
- Add pepper and simmer for 5 minutes.
- Add tomato, chopped herbs, turmeric and ground black pepper.
- Squeeze lime juice into the pan. Simmer for 5 minutes.
- Wash the cod fillet and place it in a baking dish, pour the prepared sauce on it, and garnish with rosemary.
- Place in the oven at 180°C and bake for 20 minutes.
Chicken in molds or chicken muffins
To prepare you will need:
- chicken fillet - 500 g;
- onion - 1 pc.;
- oat bran - 5 tbsp. l.;
- chicken egg - 1 pc.;
- 100 ml low-fat milk;
- salt, pepper - to taste.
How to cook:
- Cut the chicken into small pieces, grind using a blender, adding onion and egg.
- Pour water over the bran and let it swell (10-15 minutes).
- Mix the minced meat with bran, salt and pepper.
- Place the mixture in silicone molds, place in the oven at 180°C, bake for 25 minutes.
One such muffin contains from 105 to 110 kcal. Protein content per serving: 17 g.
Diet cabbage rolls with mushrooms
Required Products:
- white cabbage - 200 g;
- half a carrot;
- champignons - 5 pcs.;
- tomatoes - 1 pc.;
- feta cheese - to taste;
- salt and ground black pepper - to taste;
- 1 onion;
- 2 cloves of garlic.
How to cook:
- Chop onions, tomatoes and mushrooms.
- Grind carrots and garlic using a grater.
- Place the prepared mixture in a frying pan.
- Simmer the vegetables over low heat (add a little water).
- Sprinkle with salt and pepper, add your favorite spices.
- Boil cabbage leaves in boiling water until soft.
- Remove vegetables from broth.
- Place the filling on each cabbage leaf and wrap.
- Place the finished cabbage rolls in a deep bowl and pour broth on top.
1200 calorie per day diet
The table shows the menu for the week.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast | Carrot and cabbage salad with lemon juice, 1 toast, 2 slices cheese, 1 steamed chicken cutlet | Oatmeal, boiled egg and slice of cheese | Buckwheat porridge with milk | Oatmeal with yogurt | Steamed omelette, toast with cheese | Buckwheat porridge, glass of kefir | Grainy cottage cheese with pieces of fruit |
| Snack | Coffee and toast with honey | Any fruit and yogurt | Apple baked with cottage cheese | Fruits | Berries | One banana | Cereal bun with glass of juice |
| Dinner | Vegetable soup and boiled fish | Chicken broth, boiled chicken, vegetable salad dressed with olive oil | Beef stewed with onions and carrots, bulgur | Brown rice, tomato, beef patty | Rice with steamed fish and vegetable salad | Vegetable soup of beans, tomatoes and onions, grapefruit juice, half a marshmallow | Dietary borscht, vegetable salad, steamed salmon steak |
| Snack | Yogurt and hazelnuts (2 pcs.) | A handful of berries | Two slices of Adyghe cheese, yogurt | Cottage cheese | Handful of raisins | One boiled egg and a mug of tomato juice | Vegetable stew |
| Dinner | Vegetable and seafood salad | Cottage cheese casserole | Vegetable salad and steamed cutlets | Vegetable salad, boiled egg, steamed fish | Yogurt and cottage cheese with honey | Flounder baked with vegetables, a slice of black bread | Seafood salad with avocado, durum wheat spaghetti |
Many interesting dish ideas can be found in the reviews. The 1200 calorie per day diet has many fans, and some of them actively share their self-developed menus. For example, there are people who want to think through the menu for the day in the morning, at the beginning of the day. In this case, the power supply diagram outlined in the table is ideal.
| 300 kcal | 200 kcal | 100 kcal |
| 180 g mashed potatoes with milk | 150 g vinaigrette seasoned with unrefined oil | 1 oven-baked potato |
| 180 g pasta with 30 g grated hard cheese | 90 g curd mass with a teaspoon of sour cream | 160 g chicken broth |
| 150 g steamed beef cutlets | Scrambled eggs from 2 eggs | 120 g dietary borscht |
| 180 g cabbage rolls | 100 g cheesecake or tiramisu | 80 g cottage cheese with a teaspoon of sour cream |
| 74 g edam cheese | 2 cottage cheese pies | 1 apple |
