Diet 1200 calories per day: sample menu for the week and for every day for weight loss. Proper diet and simple recipes for 1200 calorie meals for weight loss. How much weight can you lose in a month?

The 1200 kilocalorie diet ensures weight loss without hunger and strict restrictions. Learn how to create a menu for the day, week and month, prepare delicious diet meals and sometimes treat yourself to your favorite treats and lose weight.

Reviews from those who have lost weight

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

Ask a Question

The “1200 kcal” balanced diet is based on the principle that you should eat 1200 kilocalories of any food per day. The number 1200 is the golden mean that allows a person who does not experience strong physical exertion to gradually lose weight. If you consume more calories per day, they will be deposited in the body, and a smaller amount will cause health problems.

The essence of the 1200 diet

To understand what we are talking about, let’s look at what you can eat and what you should still give up.

Of course, those foods that are considered harmful at all times and in any diet will be prohibited:

fast food;
sweet carbonated drinks that contain either a huge amount of sugar (about 10 teaspoons per half liter of water) or harmful sweeteners (read about harmful sweeteners here);
alcoholic drinks and beer, which are high in calories in themselves, and also require snacks. In addition, alcohol dulls the ability to control the amount of food; after drinking, you can eat several times more than usual;
deep-fried or fat-fried foods;
flour dishes, baked goods, confectionery products - they do not provide any benefit; they contain so-called “empty calories”, which are most often processed into subcutaneous and visceral fat;
smoked, too spicy or salty, for the reason that these products retain a lot of liquid, which contributes to the “swelling” of fat cells. For example, sauerkraut, which is healthy in itself, causes tissue swelling, and due to the increased content of lactic acid, it can cause problems with joints. It can be eaten in small quantities;

With a diet of 1200 calories, the amount of fast carbohydrates, which include all types of sweets containing sugar, is reduced. You should avoid those carbohydrates that have a high glycemic index (see table of glycemic index of foods)

It is also worth reducing foods with slow carbohydrates by 2-3 times:

porridge,
bakery products;
fruits;
bitter chocolate;
pasta, etc.

How to make calculations correctly?

The formula for calculation is not difficult. You should have the following information before calculating your daily caloric intake:

age;
weight;
height.

The amount of calories a person should consume is equal to the sum of the products (weight x 9.99 + height x 6.25 + age x 4.92). Weight is taken in kilograms, age in years, height in centimeters.

After this, women subtract the number 161 from the sum of the products, and men add the number 5 to it.

The resulting figure is the amount of energy that a person should receive during the day, regardless of whether he leads an active lifestyle or spends all his days in front of the TV or computer.

Creating a calorie deficit

In essence, the 1200 kcal diet is nothing more than a low-carb (see more) and low-calorie diet, see more.

Recommended:

consume no more than 200-250g of foods containing carbohydrates per day. Thanks to this diet, you will spend more calories than you get from food;
if, according to physiological standards, women who do not work physically and whose activity does not exceed the average are recommended to consume about 2000 calories, then when using a diet of 1200 calories, the deficit will be quite noticeable;
the same can be said for men, who are recommended to consume 2,500 calories. It is permissible for them to slightly increase the portions so that the daily calorie content is 1400-1500 kcal;
To make the effect more noticeable, and to prevent stretch marks and sagging skin from appearing on the body, it is necessary to additionally exercise. Cardio exercise, aerobics, fitness, stretching exercises, yoga, outdoor games, walking - combine these types of training so that the body does not get used to them and is unable to adapt. In addition, calories will be consumed even faster.

The Right Diet and Meal Plan for a Balanced 1200 Calorie Diet per Day

If you have chosen a 1200 kcal diet for yourself, be prepared for the fact that to create the right menu you will need to not only choose the right foods, but also distribute them among meals, and also calculate portion sizes, taking the calorie content of 100 g of foods as a basis. So, an approximate plan for your fractional and balanced nutrition, provided you consume no more than 1200 kcal per day, should look like this:

breakfast -300 kcal
snack – 150 kcal
lunch – 300 kcal
snack – 150 kcal
dinner – 300 kcal

Although 300 calories for dinner, if it is not late and not immediately before bed, this is quite normal, you can also take into account a person’s biorhythms. It would be good to get the bulk of your energy in the first half of the day and in the middle. Therefore, there is a second, also correct version of the plan:

breakfast – 350 kcal
snack – 150 kcal
lunch – 350 kcal
snack – 100 kcal
dinner – 250 kcal

IMPORTANT: Try to plan your menu in such a way that you consume carbohydrate-containing foods for breakfast, first snack and lunch.

Diet ration 1200

A sample 1200 calorie diet menu consists of protein dishes combined with vegetables, a small amount of fruit, low-fat dairy products, leafy salads and greens.

You can add a little to your daily menu:

butter for porridge;
vegetable oil (preferably unrefined olive oil) for salad dressing;
hard cheese or feta cheese in small quantities;
mild spices: coriander, curry, turmeric, cinnamon, flax seeds (see here about the benefits of flax seeds for weight loss), sesame, rosemary, oregano, basil, etc.

To satisfy your body's need for fat, eat fatty fish. For example, salmon, salmon, herring, which are rich in natural antioxidants - Omega-3 and Omega-6. In addition to being essential for maintaining healthy, youthful skin, saturated fat prevents the threat of cardiovascular disease. The daily diet should contain at least 9-10g of such fats or about 7% of daily calories .

To satisfy the need for carbohydrates, you can eat two or three fruits a day, 100-150g of whole grain porridge (see recipe for Dukan porridge) or 50-70g of whole grain bread.

The body's need for fiber should be satisfied through raw and stewed vegetables, and salads made from them.

How to choose a menu for yourself

To learn how to create a 1200-calorie diet menu for yourself, you need to understand the basic principles of healthy eating and the rules of a balanced diet.

The Miracle Diet team recommends the free and powerful mobile phone app Lifesum (look for it in the AppStore and Google Play)

You should immediately understand that:

to create the right menu, you will have to count the number of calories, first weighing everything you put into your mouth on a kitchen scale;
do not forget to pay attention to the balance of the menu, avoiding using only proteins, or mainly carbohydrates.

The optimal ratio is:

proteins 10-35%;
fats -20-35%;
carbohydrates 40-65%.

To convert proteins, fats or carbohydrates into calories, remember that:

1g protein = 4.1kcal;
1g carbohydrates = 4.1kcal;
1g fat = 9.3kcal.

In order to lose weight or dry out the body, you need to eat in the following ratios of proteins, fats and carbohydrates:

30-20-50 or 30-30-40.

The easiest way to lose weight is by reducing the amount of carbohydrates and fats, but do not forget that:

The percentage of reduction in carbohydrates in the diet required for weight loss is individual for everyone; some will lose weight if they remove a small portion of carbohydrates, while others need to reduce their carbohydrate intake significantly. It is recommended to consume at least 100-150 g of carbohydrates per day;
with high physical exertion or increased activity, for example, with regular hour-long classes in the gym, with heavy physical work, you need to consume more protein;
Fat consumption cannot be completely eliminated. When less than 20-25g of fat enters the body, the body turns on protective mechanisms, namely, it reduces energy consumption.

A principle thought out by nature itself: fat is a vital substance, so if it is not supplied enough, it must be stored.

To prevent fat storage, you should consume at least 35-60g of fat per day, paradoxically!

Advice from nutritionists

Bad feeling

Decreased metabolism

Three days and no more

More water

Eating even less is dangerous

Next, consider a sample menu for 3 days.

Day #1

Breakfast:

omelette with ham and tea without sugar with a slice of cheese (30 g).

To prepare it, beat one egg with 3 tbsp. water, add a little salt and pepper. Pour into a frying pan greased with a small amount of vegetable oil. Add a slice of ham weighing about 50 g to this.

Lunch:

a piece of whole grain bread with jam (no sugar).

Dinner:

vegetable stew and chicken cutlets.

To prepare the stew, take vegetables to taste, simmer without oil with a little salt and spices. Prepare 2 steamed chicken cutlets from minced meat with chopped onions and herbs.

Afternoon snack:

1 green apple or a handful of dried fruits.

Dinner:

boiled meat or fish (200 g) and a salad of non-starchy vegetables (200-300 g).

Day #2

Breakfast:

oatmeal, tomato and cucumber, tea.

Pour boiling water over 50 grams of dry oatmeal, add a little salt and boil or leave until tender.

Lunch:

yogurt (low fat) and 1 fruit.

Dinner:

mashed potatoes (200 g) with beef goulash (100 g) and salad (200 g).

The puree should be prepared without butter and milk, exclusively with water. To prepare goulash, chop the beef into small pieces and then fry in a minimum amount of vegetable oil with onions, carrots and tomato paste. Add salt and pepper to taste, simmer until done.

Afternoon snack:

200 g cottage cheese casserole.

To prepare the casserole, mix cottage cheese with 1 egg, add a pinch of salt and bake until done.

Dinner:

chicken stew with vegetables (200 g).

Cut the chicken breast into pieces and simmer along with seasonal vegetables in a minimum amount of oil until cooked.

Day No. 3

Breakfast:

scrambled eggs from tomatoes and herbs with tea.

Scrambled eggs should be prepared from 2 eggs with 1 tomato, 0.5 tsp of herbs. vegetable oil. Salt and pepper to taste.

Lunch:

a piece of whole grain bread with cheese (50 g).

Dinner:

250 g vegetable soup with 2 slices of rye bread.

Vegetable soup can be made from cauliflower, sweet peppers, carrots, onions and beans.

Afternoon snack:

200 g cottage cheese (4% fat).

Dinner:

baked fish (150 g) and stewed vegetables.

Rub the fish with salt and a small amount of spices, wrap in foil and bake until cooked. For preparing stewed vegetables, those sold in frozen bags are suitable.

One conclusion that follows from the above is that you should not cut calories to a very low level, as this can cause health problems. If you want to lose weight, then think about normalizing your diet, include regular physical activity in your life, and don’t forget to find support for losing weight.

Calculation standards for BZHU

The amount of proteins, fats and carbohydrates (BJU) sufficient for normal life can be calculated independently.

The calculation formulas are presented in the table:

BJU	Minimum intake on diet	Maximum consumption during physical activity during a diet
squirrels	0.8g per 1kg of weight	1.5-2g per 1kg
fats	0.7g per 1kg of weight	1.3g per 1kg of weight
carbohydrates	2g per 1kg weight	4-5g per 1kg of weight

Note

Proteins should be supplied in the following ratio:

1/3 vegetable proteins;
2/3 animal proteins.

Thus, if a person weighs 60 kg, then he should consume at least:

Protein: 0.8x60 = 48g
Fat 0.7x60 = 42g
Carbohydrates 2x60 = 120g

And these are the maximum values for the ability to lose weight:

Protein: 2x60 = 120g
Fat 1.3x60 = 78g
Carbohydrates 5x60 = 300g

Here is information on how to properly distribute BJU between 5 meals:

Breakfast (200-250g) – complex carbohydrates (porridge, fruits)
Second breakfast (100-150g) – carbohydrates
Lunch (250-300g) protein, vegetables, complex carbohydrates (fruits)
Afternoon snack (100-150g) – protein or vegetables
Dinner (150-200g) protein, green vegetables

Here you can watch a video that explains in detail how to plan your diet. A few low-calorie recipes for the 1200 calorie diet:

So how many kilograms are in this cherished figure?

Without a doubt, a person's weight and the calories they consume are related. We constantly eat to maintain our vitality. As a result of this, our body weight can either increase or, conversely, decrease. It all depends on the amount of energy consumed with food, which is expressed in calories.

In order to lose one kilogram of weight, you need to burn seven thousand calories. Therefore, after making simple calculations (1000 grams * 1000 calories / 7000 calories), we can come to the conclusion that a thousand calories is 143 grams. And 1000 calories is how many kg? The answer to this question is this: if you lose a thousand kilocalories, then you will lose one-seventh of a kilogram.

Calorie table

You can use a convenient calorie table for the most common and acceptable foods in this diet (see also the most effective foods for weight loss).

Diet 1200: calorie table:

Product name	Qty	Energy value in kcal
Boiled egg	1 PC.	75
Cereals	50g	182
Cottage cheese 0% fat	100g	110
Yogurt 1.5%	125ml	79
Buckwheat	100g	132
Pasta	100g	337
Rice	100g	334
Banana	100g	95
Orange	100g	36
Apple	100g	47
A sausage sandwich	100g	168
Meat borscht	300ml	147
Vegetable soup	300ml	129
Pea soup	300ml	193
Chicken soup	300ml	210
Boiled chicken breast	100g	113
Chicken thigh	100g	158
Chicken ham	100g	188
Baked salmon	100g	230
Salmon	100g	283
Beef cutlet	100g	260
Fish cutlets	100g	130
Sausages	2 pcs.	226
Tea sausage	100g	216
baked potato	1 PC.	87
Boiled potatoes	1 PC.	82
Mashed potatoes	100g	106
Baked vegetables	100g	62
The vinaigrette	100g	75
Cucumber and tomato salad	100g	47
bitter chocolate	20g	107
Orange juice	cup	35
Low-fat kefir 1%	cup	80
Coffee or tea with milk	cup	30
Milk 2.5%	cup	52
Butter	tea spoon	40
Sunflower oil	tablespoon	90
Sour cream	tea spoon	7
Honey	tea spoon	16

For a more detailed table of caloric content of foods, see here. You can also use the online food calorie analyzer (see here).

Sample 1200 calorie menu with calories counted

Below you can see an approximate 1200 calorie diet menu for a week. Additionally, you can drink coffee or tea without sugar, herbal infusions, and rose hips.

Monday

Breakfast: omelet from one egg and two tablespoons of milk - 184 kcal, tea with milk - 30 kcal (214 kcal)
Second breakfast: low-fat cottage cheese 100g - 110 kcal and orange -36 kcal (146 kcal)
Lunch: chicken soup (300 ml) – 210 kcal, baked chicken thigh 158 kcal, cucumber and tomato salad – 47 kcal, orange juice 200 ml – 35 kcal (452 kcal)
Afternoon snack: yogurt 1.5% - 79 kcal
Dinner: grilled salmon – 283 kcal, baked vegetables – 62 kcal (345 kcal)

Total for the day: 1236 kcal

Note: If you have a little more or a little less calories, that's okay.

Tuesday

Breakfast: Oatmeal (50g dry cereal) with low-fat milk – 198 kcal, coffee with milk – 30 kcal (228 kcal)
Second breakfast: banana – 95 kcal
Lunch: Borscht with meat (300g) – 147 kcal; boiled potatoes 1 pc. 82 kcal, beef cutlet – 260 kcal; cabbage salad with cucumber 100g – 49 kcal (538 kcal)
Afternoon snack: medium apple 70 kcal
Dinner: baked salmon – 230 kcal; leaf lettuce 100g – 47 kcal

Total for the day: 1208 kcal

Wednesday

Breakfast: buckwheat porridge with milk – 157 kcal, tea with milk 30 (187 kcal)
Second breakfast: grated carrots 100g – 32 kcal
Lunch: pea soup (300ml) – 193 kcal; fish cutlet 100g – 130 kcal; tomato salad – 47 kcal; boiled rice – 116 kcal; apple juice 200 ml – 86 kcal (572 kcal);
Afternoon snack: tomato juice 200 ml – 44 kcal
Dinner: boiled or grilled chicken breast 150g - 169 kcal; egg salad 100g – 185 kcal (354 kcal)

Total for the day: 1189 kcal

Thursday

Breakfast: omelet from one egg and two tablespoons of milk - 184 kcal, tea with milk - 30 kcal (214 kcal)
Second breakfast: cottage cheese 100g – 110kcal
Lunch: Vegetable soup – 129 kcal; 2 beef sausages – 226 kcal; Boiled potatoes 2 pcs. – 164 kcal; vinaigrette 100g – 75 kcal (465 kcal)
Afternoon snack: cottage cheese with sour cream 10% 100g - 197 kcal
Dinner: chicken ham 100g – 188 kcal; lettuce 200g – 24 kcal (212 kcal)

Total for the day: 1198 kcal

Friday

Breakfast: grain cottage cheese 3% 100g – 109 kcal; fruit yogurt – 63 kcal; tea with milk 30 kcal (202 kcal)
Second breakfast: walnuts 30 g – 163 kcal
Lunch: mushroom soup 300ml – 163 kcal; boiled beef 100g – 264 kcal; buckwheat porridge 100g – 132 kcal; cabbage salad with cucumbers 54 kcal (613 kcal)
Afternoon snack: baked apple – 59 kcal
Dinner: pilaf with mushrooms and meat 100g – 156 kcal; 2 cucumbers 30 kcal

Total for the day: 1223 kcal

Saturday

Breakfast: Oatmeal (50g dry cereal) with low-fat milk – 198 kcal, coffee with milk – 30 kcal (228 kcal)
Second breakfast: pear baked with cottage cheese 150g – 80 kcal
Lunch: bean soup 300ml – 186 kcal; veal cutlets 100g – 375 kcal; 2 tomatoes 40 kcal (601 kcal)
Afternoon snack: Activia drinking 1.5% 200ml – 88 kcal
Dinner: fish baked with mushrooms and cheese 200g – 184 kcal; 1 cucumber and 1 tomato – 35 kcal

Total for the day: 1216 kcal

Sunday

Breakfast: low-fat cottage cheese 100g – 110 kcal and orange – 36 kcal (146 kcal)
Second breakfast: baked apples stuffed with low-fat cottage cheese 200g – 208 kcal
Lunch: fresh cabbage borscht with meat 300ml – 209 kcal; boiled chicken without skin 150g – 275 kcal; vinaigrette with beans 150g – 123 kcal (607 kcal)
Afternoon snack: pineapple juice 200ml – 96 kcal
Dinner: hake baked in the oven 150g - 132 kcal; 2 tomatoes 40 kcal (172 kcal)

Total for the day: 1229kcal

The 1200 calorie diet menu for a week may change, you must choose those foods that you like and suit you personally, and include them in your diet. But do not forget that many types of food are completely prohibited; if you continue to eat baked goods, cakes, treat yourself to high-calorie desserts in the evenings in a cafe or at home in front of the TV, you will still not be able to lose weight.

The video clip shows another version of the 1200 diet menu for one day: