Food plan for 1200 calories(6 Posts)
I want to have a intake of 1200 calories. What should I eat in a day that'll keep me full?
are you wanting bigger meals to fil you or smaller meals to fill you.
veggies always a winner.
this is a very low amount.lower than anyone should have to be healthy.is this a short term daily intake.if not long term it wont be enough so youll fail to keep it like this without feeling more hungry and or miserable.and rather poorly.
Depends on how you like to eat.
I’m not good with carbs (as in don5 really eat pasta, rice, potatoes, I’m not bothered about fruit and veg and will have the odd slice of toast or a wrap)
I’m not a big breakfast person and can’t eat big meals so would probably go
Fruit or a couple of tinned toms on toast for lunch
Either fruit on biscuit mid morning
Salad with tuna or chicken or soup for lunch
Packet of low cal crisps or yoghurt in the afternoon or evening
Then protein with veg (stirfry, chicken skewers with green veg, baked fish wish veg. Etc) for dinner.
Why is it that you want to have an intake of 1200 calories exactly?
In terms of what will keep you full, that varies from person to person (e.g. some people find a bowl of porridge really filling, others don't) however generally protein -especially fish -has been shown to be the most filling so try and include some at every meal if you can - and soups are also great - although you want to avoid cream based ones if calories are at a premium
Personally I would go for something like the following:
Breakfast: Bowl of porridge with mixed berries
Lunch: Tomato and bean soup with a slice of wholegrain bread / a wrap made with fajita spiced chicken, salsa and some greens / a salad with tuna
PM Snack: Natural yoghurt and a satsuma or a Babybel with an apple or some reduced fat cream cheese and veg sticks
Dinner: Fish with roasted veg and new potatoes, bolognaise with a small portion of pasta and mixed salad, chicken stir fry
Evening: baked apple/stewed fruit with some custard or natural yoghurt, a small chocolate bar
Maximise lean protein (white fish, chicken breast, low-fat dairy, pulses) fibre (veg, fruit, whole grains) and fluids; consume moderate healthy fats (nuts and seeds, avocado, olive oil, oily fish); minimise simple and refined carbs (sugar, white grains like white flour, white pasta, white rice) alcohol, soft drinks and processed food.
Breakfast - approx. 250kcal
- 1 slice brown toast with butter, 1 boiled egg, grilled tomatoes and mushrooms
- 35g muesli, 200ml semi-skimmed milk, an orange
- 200g fat-free Greek yogurt, 100g blueberries, 15g walnuts
+ Tea or coffee with milk, big glass of water
Lunch - approx. 350kcal
- Huge mixed veg salad with 1\2 can of tuna, 1\3 can cannelini beans, 1TBS dressing, 35g quinoa (dry weight)
- Small bowl veg and lentil soup, brown roll with butter, cucumber and carrot sticks
- Greek salad (romaine, cucumber, tomatoes, red pepper, red onion, dried mint and oregano, 40g feta) 2TBS hummus, brown pita
Snack - approx. 150kcal
- 2 tangerines, 1 Babybel
- 25g dried fruit and nut mix
- Small latte (200ml semi-skimmed), a pear
Dinner - approx. 450
- 1 salmon fillet (130g) grilled with 1tsp olive oil, garlic and lemon juice, heap of wilted spinach with 2TBS fat-free creme fraiche, 3 new potatoes
- Baked sweet potato with 1\3 can mixed beans, 3TBS tomato salsa, 1\4 avocado, steamed broccoli
- Chicken casserole (100g chicken breast, 200g mixed veg (eg carrot, swede, celery, onion), chicken stock, parsley), 50g buckwheat (dry weight), steamed green beans
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