A 1200 Calorie diabetic diet Plan is central to many dieters trying to lose weight. Why 1200 Calories? Simple, this is the amount of calories many women (and some smaller men) can safely consume to lose weight. Thus, the 1200 calorie diet is one of the most popular methods of meal planning for women to lose weight.
Moreover, this amount of calories is approximately 500 calories below the normal caloric consumption rate for most women. By cutting back to 1200 calories, most women should be able to lose at least 1 pound per week.
How? Well, one pound of fat takes 3500 calories to burn off. Thus, by reducing your caloric intake by 500 calories a day (3500 a week), this allows you to lose at least 1 pound a week. This seems straight forward enough.
However, figuring out a healthy and nutritious 1200 calorie menu plan is easier said than done. By vastly reducing your caloric intake, each morsel of food becomes even more significant. Not only from the amount of calories that any given food has, but also the nutritional value of each food.
Choosing the right food is critical to sticking with the 1200 calorie diet.
Let’s take a look at a sample 1200 calorie meal plan from the National Institute of Health. Then, at the end of the article, there are some options for putting together a sustainable meal plan.
|Breakfast||Energy (Kcal)||Fat (GM)||%Fat||Exchange for:|
|Whole-wheat bread, 1 med. slice||70||1.2||15||(1 Bread/Starch)|
|Jelly, regular, 2 tsp||30||0||0||(½Fruit)|
|Cereal, shredded wheat, ½ C||104||1||4||(1 Bread/Starch)|
|Milk, 1%, 1 C||102||3||23||(1 Milk)|
|Orange juice, ¾ C||78||0||0||(1½ Fruit)|
|Coffee, regular, 1 C||5||0||0||(Free)|
|Lunch||Energy (Kcal)||Fat (GM)||%Fat||Exchange for:|
|Roast beef sandwich|
|Whole-wheat bread, 2 med. slices||139||2.4||15||(2 Bread/Starch)|
|Lean roast beef, seasoned, 2 oz||60||1.5||23||(2 Lean Protein)|
|Lettuce, 1 leaf||1||0||0|
|Tomato, 3 med. slices||10||0||0||(1 Vegetable)|
|Mayonnaise, low-calorie, 1 tsp||15||1.7||96||(1⁄3Fat)|
|Apple, 1 med.||80||0||0||(1 Fruit)|
|Dinner||Energy (Kcal)||Fat (GM)||%Fat||Exchange for:|
|Salmon, 2 oz edible||103||5||40||(2 Lean Protein)|
|Vegetable oil, 1½ tsp||60||7||100||(1½ Fat)|
|Baked potato, ¾ med.||100||0||0||(1 Bread/Starch)|
|Margarine, 1 tsp||34||4||100||(1 Fat)|
|Green beans, seasoned with margarine, ½ C||52||2||4||(1 Vegetable) (½ Fat)|
|Carrots, seasoned||35||2||0||(1 Vegetable)|
|White dinner roll, 1 small||70||2||26||(1 Bread/Starch)|
|Iced tea, unsweetened, 1 C||0||0||0||(Free)|
|Water, 2 C||0||0||0||(Free)|
|Snack||Energy (Kcal)||Fat (GM)||%Fat||Exchange for:|
|Popcorn, 2½ C||69||0||0||(1 Bread/Starch)|
|Margarine, ¾ tsp||30||3||100||(¾ Fat)|
|Total Carb, % kcals:||58|
|Total Fat, % kcals:||26|
|SFA, % kcals:||7|
|Protein, % kcals:||19|
Note: Calories have been rounded.
1,200: 100% RDA met for all nutrients except: Vit E 80%,Vit B2 96%, Vit B6 94%, Calcium 68%, Iron 63%, Zinc 73%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz water.
Here’s a look at an additional 1200 calorie diabetic meal plan resource.