Who is the 1,200 calorie diet for?
The 1,200-calorie diet is often considered the gold standard for weight loss, but it's not right for everyone. Experts recommend that men eat no less than 1,500 calories a day, while some women can do well on a 1,200-calorie diet.
Example of a 1,200 calorie diet
1. Breakfast
On a 1,200-calorie diet, you'll spread your calories evenly across meals, including snacks. Breakfast should be around 300 calories. Here are some delicious, nutritious options:
- Oatmeal Pancakes with Apple Cinnamon (~300 calories).
- Fruit yogurt and granola (~330 calories).
- Healthy Omelet with Salmon, Asparagus and Cheese (~320 calories).
- Blueberry Pancakes (~310 calories).
2. Lunch
Try to stick to the 400-calorie range when choosing your lunch:
- Protein-rich salad + 1 slice of sourdough toast + 1 teaspoon of butter (~383 calories).
- Grilled cheese with sauteed mushrooms + 2 tangerines (~410 calories).
- Chicken fried rice (~390 calories).
3. Afternoon snack
You can still have an afternoon snack on a 1,200-calorie diet. Look for options around 100 calories that are high in fiber and protein:
- 10 small pieces of carrots (~105 calories).
4. Dinner
Dinner is when many people want to consume the most calories. You can allocate about 400 to 500 calories for your dinner on a 1,200-calorie diet:
- Sweet and spicy stir-fried beef + ¾ cup cooked brown rice (~486 calories).
- Spinach, sausage and pepper pizza (~460 calories).
- Herb-roasted chicken with vegetables (~420 calories).
