1200 calories a day - how do you eat yours?

[DextroDependant]

MFP tells me I can have 1200calories a day if I want to lose weight and I am in need of some inspiration.

Today I have had:

Quaker oats porridge pot 217
3 cups of tea with milk 12
Strawberry Ensure shake 300
Muller light banana flavour 99
Homemade chilli 529
Green beans and peas 60
2 red Berry tea 10
Orange squash 8

I have gone over by 35cal but I wasn't properly prepared.

How many calories do you get and how have you spent them today?

I do 1200 a day but absolutely no 'diet' food, no ready meals, and minimal processed food unless it's something like the kielbasa and sauerkraut I had for dinner today and the chocolate I had for dessert - it is processed but it's still real, delicious food so I'll make an exception. I also use a little erythritol sweetener but I probably won't buy more when I run out.

I also do less than 40g carbs a day (usually much less) and I'm never hungry beyond a pleasant anticipation of my next meal when it's been a few hours.

Fresh strawberries, full fat Greek yogurt, and a little Swerve (the only sweetener that doesn't taste like death and chemicals) for breakfast - 141kcal

Leftover homemade chile con carne (authentic Texas style, no beans, no tomatoes, just chunks of beef roast slow cooked in stock and Mexican chilis made into a paste with a little garlic and a little beer- it makes a delicious deep red saucy stew) for lunch with some chopped spring onion and coriander-
350 kcal

Kielbasa (smoked polish sausage) with sauerkraut, pickles, and mustard for dinner plus a small portion of leftover chile.
357 kcal

More strawberries for dessert with some dark Lindt chocolate and creme fraiche
220 kcal

Almonds for a snack at 128 kcal

So right around 1200 for the day

I am not on a diet as such but eat fairly small amounts as I am tiny, old and put weight on easily.

My rough guide is:

Brekkie 1 or 2 eggs, scrambled boiled or poached with 1 slice toast or 2 oat cakes

Lunch - usually some kind of veg soup about 250mls (might be homemade or Yorkshire Provinder which is under 300 cals half a carton, ), or small piece cheese , an apple, or small tin tuna in water with green salad, or prawns and salad etc.
Some kind of fruit- apple, small banana, blueberries.

Dinner- portion of baked fish with roast veg ( peppers, sweet pots, ) herbs, and greens ( broccoli , spinach, green beans, carrots...) or roast chicken ( hot or cold), stir fry (no rice), homemade shepherds pie (I use venison mince- low in fat) , stuffed peppers ( stuff with a mix of Puy lentils and mushrooms) with a large salad,

Always have at least 100mls Greek yogurt a day with berries.

Snacks- walnuts, almond butter on apple slices or oat cakes.

If you got rid of that shake you'd have 300 cals to use on something with more nutrition and fibre. Cottage cheese, cheese, cold meat, 2 eggs, more salad, etc. You aren't getting enough fibre or perhaps enough dairy in your day as it stands. Go for full fat yoghurt over 'light' (has it got added sugar?) and add real fruit.

For me, it's about no uncontrolled snacking, and keeping meals small.

A usual day is:-

B: 3 weetabix and semi skimmed milk - 250 cals
L: Sandwich or something on toast - 350 cals
D: Whatever the family dinner is, keeping to about 500 cals.

100 cals in the day on either a banana or something else. Normally around 3pm.

I'm also running in order to 'earn' more calories. Might get me a square if chocolate for the evening, or a pud on a weekend.

Some interesting examples here.

The shake I had because I have a few left in the fridge which I was prescribed and I don't want to waste them. Full of vitamins.

I am more prepared for tomorrow, lots of fresh fruit and veg just been delivered from Tesco and lots of sparkly water.

Trying to cut down on dairy to see of my skin improves. I have awful spots.

Not a muller to be seen in the fridge now.

Try to up your fruit and veg; your daily intake above has only 3 (kidney beans, peas and green beans.)

Try making your own porridge with a bag of oats- far cheaper- and add some fresh fruit , seed mix, and a dollop of yoghurt?

I think you need a bit more variety

Thanks definitely going to be more fruit and veg focused today.

I use the porridge pots as they are easy to take to work, I eat breakfast at my desk about 9.30 so have no access to a kitchen just hot water.

Thanks so much for everyone's tips.

Well I have spent my calories much more wisely today. I feel like I have eaten tons of food!

Breakfast 148cal

1 weetabix
125ml almond milk
100g raspberries
Cup of tea with semi skimmed milk

Lunch

Chicken breast chunks
2 boiled eggs
Baby cucumber
Pickled onions
Strawberries
Dairylea triangle
Sugar free jelly pot
Can of Pepsi max cherry

Dinner

Pan fried sea bass & asparagus in a small amount of lemon butter (weighed)

Roasted vine tomatoes and small sweet peppers using fry light oil

Snacks

Banana
2 litres of sparkling strawberry water
Pink lady apple
Can of Pepsi max cherry.

I know the fizzy drinks aren't good for me but they are replacing tea and biscuits so they are a positive change to be weaned out eventually.

I do 300 for breakfast, either cereal and fruit or toast or yoghurt and fruit. 300 for lunch, either sandwich, wrap, salad, soup, omelette. And 500 dinner. Whatever we are having really but always with plenty of veg or salad and portion controlled. Leaves 100 for fruit as a snack usually mid morning or afternoon.

I don't exercise in the week but go to the gym sat and Sunday to allow myself wine!

I have been eating lots of fish and stir fried veg, roasted peppers and tomatoes.

Got some lovely king prawn and cod fillets coming tomorrow. I am going to turn into a mermaid at this rate!

Home cooked food.

Plenty of fruit and veg

Mainly things like:

Breakfast:
Yogurt, fruit, sometimes 30g muesli
Porridge made with water, with fruit
2 eggs, toast

Lunch:
Soups
Salads with lean protein or complex carbs
Leftovers from night before

Dinners (with veg)
Stir frys
Chicken or fish with veg and complex carbs eg rice, noodles, bulgar wheat, quinoa
Pulses eg bean curries
Tofu

I try to have snacks, if any, of apple and nut butter or oatcakes or yogurt or fruit.
I often make my own hummus and veg or fish pâtés.

Light soy or ff milk in coffee or herb teas.

Stay away from too much alcohol (mostly).

I generally try to eat low cal as possible during the day (whilst still keeping me full) so I can have hearty meals in the evening with OH.

General day looks like this:

Breakfast - 2.5 weetabix w/ 150ml almond milk (200 cals)
Lunch - Homemade spicy sweet potato & parsnip soup w/ diet coke (220 cals)
Snack - Alpen bar (70 cals)
Dinner - slowcooked lamb & veg stew w/ potatoes or something (~600 cals)
Pudding - popcorn or yogurt (100 cals)

I don't feel too deprived or like I'm on a restrictive diet because there's a mix of sweet things in there too (I have a real sweet tooth)

I don’t think you should be focusing on losing weight if you have ensure prescribed by your GP

I don't have set menu's and I'm on 1210 per day. Just tend to plan the night before, or in the morning. I run three times per week as well to tone up, but am struggling to lose this time. Having said that I have been diagnosed underactivd thyroid this year

Yeah your food from the second post looks pretty clean. Loads of veg, protein and fibre helps.

I eat lots of eggs, homemade veg and lentil soups and avoid pasta, bread and in general, white flour.

You soon get used to 1200.

Breakfast: Porridge with almond milk or 2 eggs

Lunch: Home made soup or beans on toast

Dinner: Home made veg stew or veg curry with a spoon or two of rice

Snacks: Muller light, apple or other fruit

I also only drink black tea or coffee

How’s it going OP?