Has anyone got a 1200 calorie plan they would share

[Winterpetal]

With a vegan ,who could adapt it
I don’t know where to start
I’ve so much to loose
I just need ideas of what 1200 a day looks like in 3 meals please

If you have a lot to lose don't start on 1200 calories a day that's too low. You won't be able to keep it up. Try a TDEE calculator, find out what calories your body uses in a day and minus 500 from that

Not vegan, but when I did 1200 cals I ate something like - banana at about 10, then a flatbread with low fat cheese spread for lunch with half of one of those fresh tubs of soup (maybe a pack of French fries if I was wanting a treat!). Then for tea maybe bolognese with lots of sprouts/broccoli instead of spaghetti, or salmon with crushed new potatoes and lots of veg, risotto with a piece of cod, lots of salads in the summer. Snacked on salad veg mainly.

I did it on and off for years, but it was very boring OP!

I don’t have a plan but when I stick to 1200 it’s mainly veggie. I’m not veggie/vegan but could you adapt what I have which is generally berries, yoghurt and granola for breakfast (I use a portioned section of deliciously Ella’s granola, or lots of veg (mushrooms/tomatoes/asparagus and potatoes). I have that with eggs but you could find a replacement. For lunch I would have a steam bag of veg with some kind of protein - you could use chickpeas to bulk it out. And then a nice soup for tea -sage and pumpkin etc.

one nice salad I prepare is a raw one of broccoli, red pepper, apple and pine nuts with a dressing of olive oil, balsamic vinegar, mustard and honey (you will need to sub that).

I’ve just noticed Itsu do nice glass paper wrapped veggies in their range which I’m looking forward to trying.

you can eat loads of veggies that are seasoned to make them taste delicious.

I use MFP to track and link it to my Fitbit so I know where I am.

Get a pinch of nom recipe book, it states calories on the recipe. Pick two meals for lunch and dinner that week and meal prep it. That’s what I do

Can I recommend Rose Elliot's Vegetarian Slimming. Excellent book. Easy to adapt for vegans
Ps. I took a photo to share but unable to add 🤔

I'm not veggie but my 1200 days are 25g of overnight oats in oatmilk with blueberries and chia and flaxseed on with a cuppa, 233 calories Lunch is garlic kale and basa, 105 calories and then a veggie ratatouille or curry for about 500 calories (gousto so weighed and measured) then I have calories left over for apples and oranges when I'm hungry in the day. I lost 3st 10 in yhe last 9 months and 2st to go! I follow this 6 days a week.

1200 is too low. Unless you want to lose more muscle (which leads to being flabby and having a decresed metabolism) eat more!!

I lost 57 lbs in 2022 and ate between 1600-2100 calories most days, no heavy exercise either. I'm 5'5.

Eating 1200 calories in the past never helped me lose weight.

My day varies but normally:

Breakfast - A banana or kefir yogurt (about 120 calories dependent on size). Have this as late as possible.

Lunch - Aim for no more than 400 calories. This week is ratatouille, last week I had homemade soup with half a roll and sprinkle of cheese.

Afternoon snack - apple (70 calories)

Dinner - No more than 600 calories. Meatballs with courgetti and tomato sauce (added brocolli and carrots), chicken stir fry with rice noodles, chilli salmon with sweet potato wedges and Babycorn, half a pizza with crudities, steak, small spoon of mash and plenty of vegetables.

Drink water or herbal tea. If I feel hungry I’ll add another fruit snack preferably berries and not worry too much about it

@Winterpetal this came across my news feed a couple weeks ago
www.msn.com/en-ca/health/diet-plan/simple-weight-loss-meal-plan-with-limited-ingredients-for-women-barbara-cronje?ocid=msedgntp&cvid=8de205f56bd74771bac704f04f12ea71
i saved it seemed reasonable and easy to adapt

MyFitnessPal is spot on for tracking and showing you macros.
I like to track my iron/protein/ vitamin intake as well as calories.

It’s brilliant.

Yes. Vegan here - and always working on my body... ;)

Currently on a shred - 1450 kcals per day (with one refeed day each week). Lots of low intensity cardio and some weights daily.

M
ay I ask where you get 1200 kcals from? It's very low. Better to allow yourself enough to feel satisfied and for your body to function well.

Use MY Fitness Pal to calculate what's going in - ignore any exercise calories gained though .

As an example my breakfast is 30g oats, water, soy protein powder, 50 g frozen berries
Lunch - Seitan or tempeh, with lots of salad greens and/or some green veggies
Dinner- tofu scramble, with 80g avocado and more green veggies

After a workout I get a protein shake with 80g banana
Evening snack (which I usually forget) is something like more protein mixed with soy yogurt.

Some of these ideas are fairly low in protein?