What to eat for 1200 calories a day. Low-calorie diet - menu for a week (1200 kcal). How to make a menu of simple and affordable products

In the hopes of losing weight, many do not understand that for the result it is not enough just to eat right, you need a calorie deficit. A 1200 kcal menu is a great option for women who do not want to endanger their bodies, but dream of quickly and effectively losing 5-7 kg per month on this regimen.

Why exactly 1200 kcal?

A 1200 kcal diet is the best option for losing weight girls at any age, because it does not create much discomfort, is built solely on simple and understandable principles, and gradually prepares the body for any exceptions.

Need to know! Proper nutrition for any number of calories is, first of all, a balanced diet that does not harm the body.

1200 kcal includes a low-calorie menu, which is based on a deficit of food consumed, as a result of which the losing weight begins to gradually lose weight. The big advantage here is that nutrition includes the intake of meat, lean fish, vegetables, fruits, legumes and other foods that the body needs. The main feature is a reduction in the amount of consumption, respectively, caloric content.

You can correctly compose a diet for 1200 kcal at home, the main thing is to familiarize yourself in detail with all the principles and features of the diet, pay attention to prohibited foods that should not be present in the diet, even in a minimal amount.

Interesting! In one month of eating at a reduced calorie content of 1200, you can lose up to 7 kg of excess weight without causing harm to the body, without provoking disruptions in the operation of certain systems.

If you are not able to get acquainted with the full information and understand the essence of low-calorie nutrition on your own, you can listen to nutritionist Kovalkov, who in simple words will tell you all the features of such nutrition, and will give necessary recommendations regarding dieting.

1200 calorie per day split meal plan

Starting proper nutrition for weight loss, you first need to make sure that the body is ready for such serious changes, and in the process it will not give any failures. It is also worthwhile to first familiarize yourself with the menu for 1200 kcal per day with recipes for a week from simple products, to understand whether such food will bring pleasure to the body, and whether it is ready for change.

A balanced diet implies a constant calculation of the amount of proteins, fats and carbohydrates (BJU), which will not allow you to reach the daily caloric intake. So, in clear words, the fractional nutrition plan consists of the following items:

• Determination of the personal readiness of the organism;
• Getting to know the menu proper nutrition;
• Training in calculating the calorie content of each consumed product;
• The distribution of more calories in the first half of the day;
• Exclusion of all high-calorie foods.

It is not difficult to build a menu for 1200 kcal per day, it is much more difficult to psychologically prepare for this, and make it clear to the body that this is necessary for health.

Set of low-calorie products

A diet of 1200 calories a day requires great dietary restrictions, the exclusion of prohibited foods. But this does not mean that the food will be scarce, not tasty and monotonous. A 1200 kcal diet can be built from tasty foods that are low in calories. The table below lists such products.

Food	calories
Oat flakes 50 g	170
Fat-free cottage cheese 100 g	110
boiled egg	75
Yoghurt 200 ml	165
Apple	70
Orange	45
Borscht with meat 400 g	250
Boiled chicken breast 200 g	600
Beef cutlet	360
Pasta 50 g	155
Sausages 2 pcs.	275
Bitter chocolate plate	140
Baked potatoes 1 pc.	100
Orange juice, 200 ml	36
A glass of milk	110
Fat-free kefir 200 ml	66
White bread 100 g	265
Honey tsp	40
Black coffee	8
Black tea	55

From these products, you can prepare a diet meal on proper nutrition, satisfy your nutritional needs, and continue to actively lose weight on a deficit.

What foods should be excluded from the diet?

Nutrition for weight loss always says that you need to exclude certain foods, limit the number of their consumption, and focus on proper nutrition (PP). The 1200 calorie diet menu should not include forbidden foods that only contribute to the accumulation of body fat, calling into question all the results achieved so far.

Prohibited Products	Cause
fried foods	Fried foods create a very pleasant aroma, as a result of which the production of hydrochloric acid is stimulated, and appetite increases.
Pickled foods	They contain a large amount of salt, which prevents the rapid digestion of food, resulting in weight gain.
Spicy dishes	Spicy foods stimulate the appetite even more, and do not allow you to control the amount of food eaten.
sour berries	Promote the production of gastric juice, which stimulates an increase in appetite.
Cooked vegetables	During heat treatment, vegetables get rid of all useful components, and bring the body only extra calories, without benefit.
Sweet carbonated drinks	The composition contains a huge amount of sugar, which is not absorbed by the body, but is deposited in the form of fat.
White bread	Yeast bread contributes to the accumulation of extra pounds.
Sweets	Sweet foods further stimulate appetite, increase blood glucose levels, and saturate the body for only a minimal amount of time.
Butter	Large amount of cholesterol.
Mayonnaise	A fatty product with the most harmful composition for the body.

Important! If the goal is to lose extra pounds, the above products should definitely be abandoned.

Menu for a week for 1200 kcal per day

For proper weight loss without harm to the body, you need to know the features of the menu for 1200, what products it consists of, what you need to focus on. The menu for the day involves not only the selection of the right products, but also a complete focus on quantity. Consider the menu for every day.

Monday

1. Morning - oatmeal 30 g, a spoonful of honey, orange and coffee without sugar.
2. Snack - 100 g fat-free cottage cheese, coffee.
3. Dinner - chicken soup, tea, marshmallows;
4. Afternoon snack - 200 ml of kefir.
5. Dinner - vinaigrette 100 g, 100 g boiled chicken breast.

Tuesday

1. Morning - a sandwich of whole grain bread and cheese, coffee;
2. Snack - juice, banana;
3. Lunch - borscht;
4. Snack - a glass of milk;
5. Dinner - 3 stuffed peppers, tea.

Wednesday

1. Morning - buckwheat porridge 30 g, boiled egg;
2. Snack - baked apple;
3. Dinner - chicken fillet 100 g with vegetables;
4. Snack - a glass of fat-free yogurt.
5. Dinner - baked pollock with vegetables.

Thursday

1. Morning - oatmeal 40 g with dried fruits.
2. Snack - fruit juice.
3. Lunch - mushroom soup.
4. Snack is an apple.
5. Dinner - boiled rice with chicken breast pieces.

Friday

1. Morning - oatmeal with milk 30 g.
2. Snack - banana, tea.
3. Lunch - chicken breast, vegetables.
4. Snack - a glass of kefir.
5. Dinner - baked salmon 100 g with vegetables.

Saturday

1. Morning - wheat porridge, tea.
2. Snack is an apple.
3. Lunch - buckwheat porridge with vegetables.
4. Snack - vegetable salad.
5. Dinner - cottage cheese casserole 100 g

Sunday

1. Morning - milk porridge, coffee.
2. Snack - peaches.
3. Lunch - chicken and wholemeal pasta.
4. Snack - cheesecake with raisins, tea.
5. Dinner is a glass of water.

This menu is worth focusing on in order to quickly lose extra pounds, get rid of annoying fat and bring the body into tone.

Simple recipes for 1200 calories for weight loss

A menu for 1200 calories a day can be the most diverse if you learn how to cook healthy diet meals which will bring saturation and nutrients to the body. Below are the most best recipes dishes that can be prepared during the weight loss phase.

Vegetable soup

Proper nutrition should be characterized by a minimum calorie content, be tasty and healthy. A proper nutrition menu cannot do without vegetable soup, which is prepared easily and simply.

Ingredients:

• Cauliflower;
• Carrot;
• Potato;
• fresh broccoli;
• Tomatoes;
• Bulgarian pepper;
• Zucchini;
• Green pea.

All ingredients are ground and prepared for cooking. First, diced potatoes are sent to boiling water, then carrots and onions. Cook until half cooked. After that, the rest of the ingredients are placed in the pan, and everything is cooked for another 10-15 minutes, until the vegetables come to a ready-made shape.

Salmon for a couple

The 1,200-calorie low-calorie weekly diet menu also includes deliciously cooked steamed salmon, which is a great option for a protein dinner.

The preparations are pretty simple. First you need to prepare the salmon steak, sprinkle it with spices, salt and send it to a cool place so that everything is well soaked. Next, the steaks are placed in the steam cooking bowl and cooked for 20-25 minutes. After that, they are served with vegetables or any side dish.

Vinaigrette with beans

The daily menu for a week of 1200 kcal suggests the presence of dietary salads, which will be an excellent option for a full dinner or snack. The recipe for making a vinaigrette salad with beans is very simple, consider its main features.

In the cooking process, you will need the following ingredients:

• Boiled potatoes;
• canned beans;
• boiled carrots;
• Pickle;
• White cabbage;
• Onion;
• table vinegar;
• Boiled beets;
• Salt;
• Pepper.

First you need to cut into cubes cucumbers, potatoes, onions and carrots. Then cut the beets, cabbage into strips and add the beans. Everything is well mixed, salt and spices are added as desired. Salad is ready!

Why can't you eat less than 1200 calories daily?

Even during weight loss, the body needs the necessary amount of useful components that come directly with food. If you cut the caloric content of the diet to 1000 or less calories per day, the body begins to malfunction dramatically, the person loses strength for activity, important processes begin to break down in the body.

A diet of 1200 calories a day is the most minimal in order to lose extra pounds without harming the body. It is very important to learn how to count calories correctly, to get them in a day only useful products without exceeding the allowable limit.

How much weight can you lose in a month on a 1200 calorie a day diet?

Losing weight is a rather individual process that depends on many factors in the body. The average number of kilograms dropped in one month of such nutrition is 5-7 kg. Indicators may vary depending not only on the individual characteristics of the body, but also on the initial amount of extra pounds.

Simple meals will allow you to quickly and easily prepare meals, eat right, and achieve good results in the shortest possible time.

How to make a menu according to a diet for 1200 kcal, see the video:

The simplest and fast way to achieve significant and lasting changes in weight loss is to form healthy eating habits and stick to them for life.

That's why we designed a delicious 1200 calorie menu with simple, inexpensive ingredients. You do not have to puzzle over lunch or dinner. The menu is for the whole week.

Important: For long-term weight maintenance, eat a healthy diet on a regular basis.

What you need to know about the PP diet

A healthy, low-calorie diet should be about 500 calories less than your regular diet. This approach will help you lose 0.5 kg per week. For some, this figure will be 1200 calories.

1200-calorie diets are great for women over 50 who are sedentary image life.

If you have a higher activity level, check out the calorie meal plans.

In short, this diet works. Eat fewer calories than you burn, and your body will definitely start burning fat. Please note that it is not recommended to consume less than 1200 calories per day. It is very difficult to get enough nutrients such as calcium, protein and magnesium.

Add strength training and the right amount of protein to your diet so you don't lose muscle mass. Otherwise, your metabolism will drop, and the weight will soon return.

Plan your day

Food is fuel, but many of us don't eat because we're hungry. We eat when we are bored or nervous. We eat because something is so delicious that we just can't get enough. Sometimes we just eat because the food is in front of our eyes.

People call this type of food "snacking" and consider it a bad habit. But the right snacks can actually be good for your health.

The biggest problem you can face with a 1200 calorie restriction is hunger, which can undermine your resolve.

One way to combat hunger pangs is to parse calories. Don't limit yourself to just three meals. Add at least one snack. Be sure to include plenty of high-volume foods that will help you feel full on fewer calories. Salads, vegetables, soups, and fruits with a high water content, such as watermelon or grapefruit, will increase satiety even when low in calories.

Fluid is an important part of a healthy regimen. Before eating, drink a glass of water. Perhaps you are not hungry, but just thirsty. If after 10-15 minutes the hunger does not go away, start eating.

And remember, your goal is to achieve healthy weight rather than starve yourself. Don't go overboard with food restrictions.

1. 1200 calorie menu

Day 1

Breakfast

Combine 3/4 cup bran flakes, 1 banana, and 1 cup skimmed milk in a bowl.

Dinner

Make a sandwich: 1 wheat pita bread, 75 g turkey breast, 1/2 roasted pepper, 1 tsp. mayonnaise, mustard and lettuce. Serve with one slice of mozzarella cheese and a kiwi wedge.

Dinner

• 125 g fried flounder with fresh tomatoes. Sprinkle everything with 2 tablespoons of grated Parmesan cheese. Boil a handful of buckwheat and broccoli for a side dish.
• For dessert, you can enjoy a portion of ice cream.

Day 2

Breakfast

• Smoothie: 1 cup frozen berries, 1/2 banana and 250 ml skim milk.
• Boil 1-2 extra eggs.

Dinner

Prepare a bowl of vegetable soup: potatoes, carrots, broccoli, herbs, green pea. + a slice of black bread.

Dinner

• Grill 125 g chicken breast in soy sauce. Serve 2 baked potatoes.
• Salad: a handful of fried spinach with garlic, tomatoes. Top with olive oil.

Day 3

Breakfast

• Oatmeal in skimmed milk with 1 tsp. honey.
• One apple.

Dinner

• Chicken salad: 125 g boiled skinless chicken breast, a handful of red grapes, 1 tbsp. l. almonds, 1 tbsp. l. mayonnaise and 1 tbsp. l. plain, unsweetened Greek yogurt.
• One banana.

Dinner

• Salad: 125 g boiled shrimp. 1 baked potato, spinach. Top with unsweetened Greek yogurt.
• 25 g of chocolate or any yummy for 100 - 150 calories.

Day 4

Breakfast

200 g curd mass with a pinch of peanuts.

Dinner

• Tomato soup: tomato, potato, onion.
• A piece of black bread.
• Cucumber.

Dinner

• 125 g boiled salmon.
• 100 g of boiled cereals (for example, buckwheat).
• One apple.

Day 5

Breakfast

Mix dry cereal with a handful of fruit and pour a glass of skim milk.

Dinner

• Quesadilla: Put boiled beans, a little grated cheese, red pepper, tomato on a corn tortilla. Cover with the second tortilla and microwave for 30 seconds.
• Cucumber.
• Yogurt without sugar.

Dinner

• 75 g fried pork tenderloin.
• Stewed zucchini puree with lettuce. dressing - olive oil
• Chocolate or ice cream for dessert (100 to 150 calories).

Day 6

Breakfast

• Bread (or whole grain waffle) with a banana and a spoonful of honey.
• 1 cup skim milk

Dinner

• Pack in pita bread: canned tuna, onion, lettuce, tomato, cucumber. Top with low-fat yogurt.
• One pear.

Dinner

put out boiled chicken, beans, Bulgarian and hot pepper, garlic. Boil brown rice. Mix everything.

Day 7

Breakfast

Poached egg on bread toast with herbs.

Dinner

• Salad: boiled black beans, canned corn, bell pepper, green onion. Top with olive oil.
• Slice of bread

Dinner

• Grilled pork steak. Baked potatoes.
• A handful of berries or one piece of fruit.

2. menu for 1200 kcal for a week

1 day

Breakfast

Oatmeal on the water with a spoon of honey. (Pour oatmeal with a glass of boiling water, leave for 15 minutes. Add a tablespoon of honey)

TOTAL: 176 kcal, BJU (14.15: 1.9: 37.15)

Lunch

Natural yogurt 2%, 150 gr: 90 kcal, BJU (4.3:2:6.2)

Blackberry 100 gr: 31kcal, BJU (2.0:0:6.4)

TOTAL: 121 kcal, BJU (6.3: 2: 12.8)

Dinner

afternoon tea

• Fat-free cottage cheese 100 gr: 71 kcal, BJU (16.5: 0: 1.3)
• Orange: 36kcal, BJU (0.9:0.2:8.1)

TOTAL: 107 kcal, BJU (17.4: 0.2: 9.4)

Dinner

Boiled turkey fillet (boil the fillet in salted water) 200 gr:

260 kcal, BJU (50.6: 20.8: 0)

• Grated carrots, 100g: 32kcal, BJU (1.3:0.1:6.9)
• Beets, 100 gr: 43kcal, BJU (1.5:0.1:8.8)
• White cabbage, 100 gr: 27 kcal, BJU (1.8: 0.1: 4.7)
• Tomato juice: 21kcal, BJU (1.1: 0.2: 3.8)

TOTAL: 387 kcal, BJU (56.3: 21.3: 24.2)

2 day

Breakfast

• Dish: Boiled buckwheat, 150 gr: 198 kcal, BJU (5.4: 5.4: 26.5)
• Pumpkin Juice, 1 tbsp: 38 cal, BJU (0:0:9)

TOTAL: 236 kcal, b 5.4, f, 5.4, y 35.5

Lunch

• Fat-free cottage cheese, 150 gr: 106 kcal, BJU (27.75; 0; 1.95)
• Kissel from apples, 1 tbsp: 97 kcal; BJU(0.1; 0.1: 23.7)

TOTAL: 203 cal BJU (27.85: 0.1: 25.65)

Dinner

• Beetroot soup (vegetable soup: boil beets, add potatoes, half a chopped onion). 200 gr. 72 kcal, BJU (1; 4; 8.4)
• Lemonade 1 tbsp 39 kcal BJU 0:0:6.4

TOTAL: 276 kcal, BJU (14: 7: 46.4)

afternoon tea

• Fruit salad (fruit cut and mixed)
• Strawberries 100 gr: 41kcal, BJU (0.8: 0.4: 7.5)
• Apricot 100 gr: 44 kcal, BJU (0.9: 0.1: 9)
• Pear 100 gr: 42 kcal, BJU (0.4: 0.3: 10.9)

TOTAL: 127 kcal, BJU (2.1: 0.8: 27.4)

Dinner

Mushroom soup (bring water to a boil, add any mushrooms, fry onions and carrots, add to water, add barley, add potatoes, cook until tender).

100 gr: 50 kcal, BJU (0.7: 2.3: 3.1)

Boiled beef 100 gr: 175 kcal BJU (25.7: 8.1: 0.2)

Green tea 1 cup: 0.

TOTAL: 240 kcal, BJU (27.5: 10.6: 7)

3 day

Breakfast

TOTAL: 391 kcal, BJU (16.8: 23.5: 32.35)

Lunch:

Orange, 2 pcs: 36kcal, BJU (0.9: 0.2: 8.1)

Dinner:

TOTAL: 307 kcal, BJU (36.7: 23.15: 72.9)

Afternoon snack:

Natural yogurt 2% 150 gr: 90kcal BJU (4.3: 2: 6.2)

Dinner:

• Fat-free cottage cheese 150 gr: 106 kcal, BJU (27.75; 0; 1.95)
• Apple 3 pcs: 141kcal, BJU (1.2: 1.2: 29.4)
• Green tea

TOTAL: 247 kcal, BJU (28.95: 1.2: 31.35)

Day 4

Breakfast

• Barley porridge 200 gr: 152 kcal BJU (4.6: 0.6: 31.4)
• Plum compote 1 tbsp: 96 kcal BJU (0.5: 0.0: 23.9)

TOTAL: 248 kcal, BJU (5.1: 0.6: 55.3)

Lunch:

Dinner

• Celery soup 200 gr (boil celery, onion, potatoes and other vegetables): 74kcal BJU (3.2: 3.6; 9)
• Boiled quail 200 gr: 268 kcal BJU (43.6: 9: 0)
• Spinach 100 gr: 22 kcal BJU (2.9: 0.3: 2.0)
• Green tea

TOTAL: 364 kcal, BJU (49.7:12.9:11)

afternoon tea

Dinner

• Steamed chicken breast 200 gr: 226 kcal BJU (47.2: 3.8: 0.8)
• Boiled beans 200g: 246kcal BJU (15.6:1:43)

TOTAL: 472 kcal, BJU (62.8: 4.8: 43.8)

Day 5

Breakfast:

• Boiled egg 2 pcs: 160kcal BJU (12.7: 10.9: 0.7)
• Rye bread, 100 gr: 165 kcal, BJU (13:3:40)
• Pear juice: 69kcal BJU (0.8:0.6:22)

TOTAL: 394kcal, BJU (26.5:14.5:62.7)

Lunch

• Fruit salad (chop ingredients and mix)
• Kiwi 1 piece: 48kcal BJU (1: 0.6: 10.3)
• Apple 1 pc: 47 kcal BJU (0.4: 0.4: 9.8)

TOTAL: 131 kcal, BJU (2.3: 1.2: 28.2)

Dinner:

• Rassolnik 200 gr: 84 kcal BJU (2.8: 4.0: 10.0)
• Boiled rice 100 gr: 78kcal, BJU (5.3: 16.6: 62.1)
• Lemonade 1 tbsp 39 kcal BJU (0:0:6.4)

TOTAL: 201 kcal, BJU (8.1:20.6:72.1)

afternoon tea:

• Cottage cheese casserole 100 gr: 168 kcal BJU (17.6: 4.2: 14.2)
• Green tea

Dinner:

• Steamed chicken breast 100 gr: 113 kcal BJU (23.6: 1.9: 0.4)
• Tomato 3 pieces: 45 kcal BJU (3.3: 0.6: 11.1)
• Cucumber 2 pcs: 30 kcal BJU (1.6: 0.2: 5.6)

TOTAL: 188 kcal, BJU (28.5: 2.7: 17.1)

Day 6

Breakfast

• Omelet 150 gr (beat eggs with milk, fry in a pan): 276 kcal BJU (14.4:23.1:2.85)
• Tomato 2 pcs: 30kcal, BJU (2.2: 0.4: 7.4)
• Apple compote 1 cup: 85 kcal, (0.2: 0.0: 22.1)

TOTAL: 391 kcal, BJU (16.8: 23.5: 32.34)

Lunch

• Fat-free cottage cheese 50 gr: 35.5 kcal BJU (8.25: 0: 0.65)
• Kissel from apples 1 tbsp: 97 kcal, BJU (0.1; 0.1: 23.7)

TOTAL: 132.5 kcal, BJU (8.35: 0.1: 24.35)

Dinner

Boiled crucian carp (boil fish in salted water) 200 gr: 204 kcal, BJU (20.7: 2.1: 0)

• Lettuce 100 gr: 12kcal, BJU (1.2: 0.3: 1.3)
• Parsley 100 gr: 47 kcal, BJU (3.7: 0.4: 7.6)
• Cucumber: 15 kcal, BJU (0.8; 0.1: 2.8)
• Tomato: 15kcal, BJU (1.1: 0.2: 3.7)

TOTAL: 293 kcal, BJU (27.5: 3.1: 15.4)

afternoon tea

Tomato juice 200 gr: 42 kcal BJU (2.2: 0.4: 7.6)

Dinner

• Boiled rabbit 100 gr: 155 kcal BJU (21: 8: 0)
• Stewed beets 100 gr: 106 kcal BJU (5.7: 2.2: 15.5)
• Green tea

TOTAL: 303 kcal, BJU (26.7: 10.2: 15.5)

Day 7

Breakfast

• Boiled buckwheat (150 gr): 198 kcal BJU (5.4: 5.4: 26.5)
• Pumpkin juice, 1 tbsp: 38 cal, BJU 0.9.0.

TOTAL: 236 cal, b 5.4, f, 5.4, y 35,

Lunch

Natural yogurt 2% 150 gr: 90kcal, BJU (4.3: 2: 6.2)

Dinner

• onion soup (in vegetable broth add a lot of onion and pepper) 200 gr: 88kcal (2.8: 5.4: 8.0)
• Grilled turkey fillet 150 gr: 126 kcal BJU (27.8: 1.05: 0)
• Cucumber 1 piece: 15 kcal 15kcal BJU (0.8: 0.1: 2.8)
• Tomato 1 pc: 15 kcal BJU (1.1: 0.2: 3.7)

TOTAL: 244 kcal, BJU (32.5: 6.75: 14.5)

afternoon tea

• Orange 1 pc: 36kcal, BJU (0.9: 0.2: 8.1)
• Fat-free cottage cheese 200 gr: 142 kcal BJU (33: 0: 2.6)

TOTAL: 178 kcal, BJU (33.9: 0.2: 10.7)

Dinner

• Grilled trout 200 gr: 194kcal BJU (38.4: 4.2: 0)
• Boil celery in salted water 200 gr: 24 kcal BJU (1.8: 0.2: 4.2)
• Carrot juice 150 gr: 42 kcal BJU (1.65: 0.15: 9.6)
• Tomato 2 pcs: 30kcal, BJU (2.2: 0.4: 7.4)

TOTAL: 290kcal, BJU (44.05: 4.95:21.2)

An example of a protein menu for 1200 kcal per day

Breakfast:

• Syrniki (150 g of cottage cheese, knead with a fork, combine with one egg and flour, sugar to taste, fry in butter, add berries, such as raspberries): 105kcal, BJU (4.8: 2.7: 6.2)
• Coffee without sugar: 2 kcal, BJU (0.2: 0: 0.3)

TOTAL: 107 kKol, BJU (5: 2.7: 6.5)

Lunch:

Milk jelly with orange (pour gelatin with 1 glass of milk, leave for 40 minutes, cut the orange and arrange it in molds, pour, cool in the refrigerator until it hardens) 200 gr: 96.6 kcal, BJU (6.8: 2.8 :12)

Dinner:

• Boiled chicken fillet, 200 gr: 306 kcal, BJU (60.8: 7: 0)
• Baked eggplant, 100 g: 39.4 kcal, BJU (1.3: 1.8: 4.6)
• Green tea

TOTAL: 345.4 kcal, BJU (62.1: 8.8: 4.6)

afternoon tea:

Fat-free cottage cheese, 100 gr: 71 kcal, BJU (16.5: 0: 1.3)

Dinner:

• 2 boiled eggs: 160kcal BJU (12.7: 10.9: 0.7)
• Tomato 2 pcs: 30kcal, BJU (2.2: 0.4: 7.4)

TOTAL: 190 kcal, BJU (14.9: 11.3: 8.1)

An example of a 1200 kcal lenten menu

Breakfast:

Oatmeal with banana and nuts (100 gr oatmeal pour boiling water, when it swells, add 50 g of walnuts, 100 g of banana)

Orange juice

TOTAL: 279kcal, BJU (6.7: 9.6: 44.8)

Lunch:

Baked apples (remove the top from the apples and pick out the middle, put a teaspoon of honey, 20 g of raisins, a pinch of cinnamon in the center, bake:

337 kcal, BJU (1.8: 0.9: 88.2)

Dinner:

Vegetable borscht with lentils (cook ordinary borscht, but without meat, throw beets, lentils, potatoes and fried onions and carrots into boiled water) 200 gr: 66 kcal, BJU (3.8: 0.8: 11.8)

Barley porridge with mushrooms (boil mushrooms in advance, put barley a few minutes before boiling) 200 gr: 230 kcal, BJU (8.8: 7: 32.8)

TOTAL: 296 kcal, BJU (12.6: 7.8: 44.6)

afternoon tea:

Avocado crispbread (put a slice of avocado on a toasted piece of whole grain bread, salt, sprinkle with lemon juice) 75 gr: 126 kcal, BJU (2.5: 7.6: 11)

Dinner:

Stewed Beijing cabbage with bulgur (stew Chinese cabbage in in large numbers water, add bulgur, tomato paste, salt, garlic, pepper) 300 gr: 150 kcal, BJU (7.2: 0.9: 30.6).

Even from simple products, you can make the right nutrition for the week ahead to get guaranteed results.

Want to lose weight? Learn more about the popular 1200 kcal per day diet! She might be just what you need.

A diet of 1200 calories a day, according to its developers and supporters, is an amazing way to get rid of extra pounds without harm to the body and much effort on the part of the losing weight. Read the article to find out what the essence of this weight loss system is, what results it can give. We will help you create a menu for a day and a week for a diet of 1200 kcal, we will tell you what difficulties you may encounter while losing weight on it.

How many pounds can you lose in a month on a 1200 calorie a day diet?

It is known that normally a man of 18-40 years old should consume 2800 - 3200 kcal per day, a woman of the same age - 2400 - 2600 kcal. The individual caloric intake is determined by the lifestyle, the presence of sports in it, the severity of work and other factors. Under some circumstances, it may be slightly less or slightly more than normal. And no matter how much nutrition experts, supporters of a healthy lifestyle, argue that you need to lose weight not only by reducing the energy value of the daily diet, most people who are struggling with being overweight still resort to diets. The essence of many of them is to reduce the amount and calorie content of consumed foods.

So the 1200 calorie a day diet is one of those. Already judging by its name, you can understand that it will have to reduce the calorie content of the daily diet on it by half, or even more.
In addition to cutting energy value daily ration The 1200 calorie a day diet has other rules:

1. You need to eat on it five to six times a day. In order not to wonder every time what to eat, so as not to exceed 1200 kcal, it is recommended to draw up a menu immediately for 3, 5, 7 or 10 days.
2. Since you will have to count calories all the time, you need to find a table of caloric content of foods in advance or download a special calculator to your phone.
3. To deceive the body and prevent it from feeling hungry, you will need to learn to eat slowly, chewing your food thoroughly.
4. Portions on this diet should be small (otherwise how else would you invest in these 1200 kcal?). But at the same time, the products consumed should be varied. Then it will not seem to you that you are making some kind of sacrifice and severely restrict yourself in food. The diversity of the diet is another argument in favor of the fact that the 1200 kcal diet menu needs to be thought out in advance.
5. Don't forget to drink. 2 liters of water is a mandatory daily allowance.
6. The diet does not prohibit products of animal origin, animal fats that are part of them. But these fats should be useful. Therefore, you should eat more fish than meat.
7. In general, the balance of macronutrients during your meals should look like this: complex carbohydrates - 55%, healthy fats(including omega-3, omega-6 and omega-9 acids) - 30%, proteins - 15%.
8. Empty calories should be eliminated. With a list of dishes that you can’t categorically eat on a diet of 1200 kcal per day, you can find it below in the article.
9. This diet provides an exit, which means that after it you can not immediately increase the caloric content of the diet to your normal one. Eat 50-100 calories more each day, returning to a healthy diet.

You can say as much as you like how healthy it is for the body. But a person who decides to lose weight in this way is interested to know how much he can lose on this diet.

IMPORTANT: Remember that weight loss is considered normal and safe, during which a person loses from 0.5 to 1 kg per week.

On the Internet, in the descriptions of the diet, as well as in the reviews of those who have experienced it for themselves, you can see that in 10 days you can lose 5 kg on it (unless, of course, you follow all the rules and additionally include 2-3 sports per week).
After making simple calculations, we understand that on a diet of 1200 kcal per day, we can get rid of 10-15 extra pounds. Let's not forget that their number will also depend on the initial weight of the person losing weight and his metabolic rate.

Why can't you eat less than 1200 calories a day?

Why exactly 1200 kcal? After all, if you cut your diet even more, losing weight should probably go faster?
Diet developers are ready to explain everything in detail. The fact is that 1200 calories per day is the minimum value at which the human body will not experience severe stress and consume energy from its internal resources.

1. If you cut your diet even further, the first thing you will encounter is an overwhelming feeling of hunger. If you do not have steel willpower, you will break loose in 2-3 days, and all the sacrifices made before that will be in vain.
2. If you consume fewer calories per day, you risk not speeding up, but slowing down your metabolism even more.
3. Critically lacking energy, the body will begin to take it from its own muscle tissue.

But even a minimum of 1200 kcal is not allowed for everyone. You should choose a different diet if:

• you are under 18
• Are you a pregnant woman or a breastfeeding mother?
• you have anemia
• you have just had a serious acute infectious disease or suffer from any chronic
• you recently had surgery
• you play sports professionally or more than 3 times a week
• you are involved in hard physical labor

What foods can not be eaten on a diet of 1200 calories per day: a list

It is enough just to run through the calorie table of some products with your eyes to understand that you will have to give up on this low-calorie diet:

• alcohol
• bakery products
• confectionery
• fast food and snacks
• fatty meat
• sausages and sausages
• canned food
• oil fried food
• carbonated drinks
• Sahara

On the 1200 calorie diet, say no to empty calories.

1200 Calorie Per Day Low Calorie Diet Pack List

In addition to the foods listed above, you can eat everything on a 1200 kcal diet, but in limited quantities so as not to exceed the established energy intake.
Check out the table that shows the calorie content of some dishes and products to make your menu.

Calorie table of some products: part 1.

Calorie table of some products: part 2.

1. Grains and legumes. It is better to eat buckwheat, rice, oatmeal, bulgur, millet or pea porridge for breakfast and lunch. Look, the serving size should be less than 100g!
2. Meat. Lamb you definitely can not! Eat lean chicken, turkey, beef, or veal. Boil, stew or bake meat, but in no case fry it.
3. Dairy. One of your snacks can be sour-milk: eat low-fat cottage cheese, drink plain white yogurt, low-fat kefir or milk with no more than 2.5% fat. Cheese choose low-fat, soft, for example, Adyghe. Don't use oil.
4. Fish and seafood. Eat any, but not fried or canned. Count calories to get the right portion size.
5. Vegetables, fruits and berries. Vegetables can be fresh, boiled or stewed. Fruits and berries - everything except sweet ones.
6. Beverages. You can drink tea and coffee without sugar. If you drink juice, then only natural. Think of it as a serving of vegetables. fruits or berries, respectively.

IMPORTANT: If you look at the calorie table, you will see that nuts are extremely high in calories. But who said that you will eat 100 g or more of them? As a snack, you can easily afford a couple of pistachios or hazelnuts. Do not eat seeds: you are unlikely to be able to stop in time by starting to click them.

Proper Diet and Fractional Meal Plan for a Balanced 1200 Calorie Per Day Diet

If you have chosen a 1200 kcal diet for yourself, be prepared for the fact that to compile correct menu you will need not only to choose the right foods, but also to distribute them among meals, as well as calculate serving sizes, based on the calorie content of 100 g of foods.
So, an approximate plan for your fractional and balanced nutrition, provided that you consume no more than 1200 kcal per day, should look like this:

• breakfast -300 kcal
• snack - 150 kcal
• lunch - 300 kcal
• snack - 150 kcal
• dinner - 300 kcal

Although 300 calories for dinner, if it is not late and not immediately before bedtime, this is quite normal, and human biorhythms can also be taken into account. It would be good to get the main share of energy in the first half of the day and in its middle. Therefore, there is a second, too correct option plan:

• breakfast - 350 kcal
• snack - 150 kcal
• lunch - 350 kcal
• snack - 100 kcal
• dinner - 250 kcal

IMPORTANT: Try to plan your menu in such a way that you eat foods containing carbohydrates for breakfast, the first snack and for lunch.

What can you eat for 1200 calories a day: a list of dishes

To roughly understand what foods and how much you can eat per day for 1200 kcal, see one of the menu options for this diet:

• breakfast: oatmeal on the water - 50 g (about 170 kcal), peach (60 kcal), a couple of slices of Adyghe cheese (100 kcal), toast from rye bread or bread (up to 50 kcal)
• snack: 20 g almonds (150 kcal)
• dinner: stewed vegetables (cabbage, carrots, onions, peppers) - 100 g (60 kcal), boiled chicken breast - 100 g (140 kcal), brown rice - 50 g (100 kcal)
• snack: low-fat cottage cheese - up to 100 g (80 kcal)
• dinner: baked salmon - 100 g (150 kcal), vegetable salad - (up to 120 kcal)

Approximate menu for the day, taking into account the consumption of 1200 kcal.

VIDEO: What to eat to lose weight? 1200 calorie diet

Sample diet menu 1200 calories per day for a week and for every day with calorie counting

The menu on the 1200 calorie diet is quite varied.

You can see an approximate diet menu of 1200 kcal for 7 days with the calculation of calories for each meal in the tables. On weekends, repeat the menu of any first 5 days.
Day 1

Simple recipes for 1200 calories for weight loss

From the sample menu, we see that on a diet of 1200 kcal, you can eat simple, at the same time tasty and varied dishes.
RECIPE: Steamed salmon
Need:

• salmon fillet - 100 g
• lemon juice - 0.5 teaspoon
• rosemary - 1 sprig
• salt - a pinch

1. Cook in a slow cooker for a couple or in a double boiler.
2. Put rosemary in the bottom of the container.
3. Salt the washed and cut into pieces fish and sprinkle with lemon juice.
4. Cook for approximately 10 minutes.

RECIPE: Cottage cheese casserole
Need:

• cottage cheese - 100 g
• egg - 1 pc.
• sugar - 1 teaspoon
• dried fruits - 30 g
• soda - on the tip of a knife

1. If possible, cook the casserole in a slow cooker. You will get 2 servings.
2. Mash the cottage cheese with a fork, add dried fruits to it.
3. Separately, beat the whites with sugar and the yolk, alternately add them to the curd.
4. Add soda. Mix well.
5. Cook the casserole for 20 minutes.

RECIPE: Turkey meatballs
Need:

• turkey fillet - 200 g
• onion - 0.5 pcs.
• low-fat yogurt - 50 ml
• parsley - a couple of sprigs
• olive oil - 1 teaspoon
• juice of a quarter of a lemon
• curry - 1 teaspoon

1. Cook meatballs in the oven at 210 degrees.
2. Make minced turkey, onion and parsley, add salt and pepper to taste.
3. Make balls out of minced meat, put them in a mold greased with olive oil. Bake 30 minutes.
4. From yogurt, lemon juice, curry and salt, make a sauce for meatballs.

I'm on a 1200 diet and not losing weight: why, what to do?

If you are on a 1200 kcal diet and not losing weight, you may have a metabolic disorder, or your body does not have enough energy. In any case, contact a nutritionist to help you choose an individual diet for weight loss.

Diet 1200 calories per day: reviews and results of those who have lost weight

1. Hope: “I really like this diet. But I’ll warn you right away that it makes no sense to sit on it for the sake of 3-5 kg, since the exit will be longer. During the first month, I lost 8 kg at an initial weight of 85. The next two months, it took 4 kg each, two more - 2.5 kg each. At the exit, I lost another 2 kg, as a result I weigh 62 kg. The rest I will already dump on the PP.
2. Ilona: “I chose this diet for myself. I wanted to speed up the result, and, stupidly, I cut my diet to 800 kcal. I thought I wouldn't be hungry. As a result, I got a slow metabolism ... ".
3. Dasha: “If you are on this diet, immediately install the “calorie counter” program on your phone. It will make your life much easier!"

VIDEO: MENU FOR 1200 Kcal

Reading time: 4 minutes

When talking about limited nutrition, a diet of 1200 kcal per day is increasingly popping up. Is this method of losing weight effective and can such nutrition be called harmless to the body?

Read our other Helpful articles about nutrition:

About nutrition for 1200 kcal per day

1200 kcal is considered such a magic figure, in which, on the one hand, it loses weight superbly, and on the other hand, metabolism is not disturbed. The essence of the diet is very simple: you must eat within this caloric content daily until you lose excess weight. There are no special requirements for the menu, but, of course, it is better to choose the right products. Although with such restrictions, you can’t eat particularly harmful food.

Pros of nutrition for 1200 kcal:

1. With such a limited diet, you will definitely lose weight. For a month, a loss of 5 to 10 kg is possible, depending on the initial weight.
2. It is practically guaranteed that your menu will consist of the right and healthy products. After all, otherwise it is very difficult to meet such a limited calorie intake.
3. This method of losing weight does not cause serious harm to the body, unlike mono-diets with a very low calorie content of the diet (diets on buckwheat, kefir, grapefruit, etc.).

Cons of nutrition for 1200 kcal:

1. It is very difficult to always eat within 1200 kilocalories. And if you return to the usual menu after the long-awaited weight loss (even within the normal 1800-2000 kcal), you will gain weight very quickly. Your body has slowed down its metabolism in order to continue living on such a meager diet. And with an increase in the calorie intake of the daily diet, all the excess will be stored in the form of fat on your body.
2. With a diet of 1200 kcal per day, there is a high risk of breaking the diet. Still, such a diet involves significant exposure, because the body clearly receives less than what is required.
3. With such a limited diet, you will not receive all the necessary vitamins and minerals that are found in the products.
4. If you eat at 1200 kilocalories, you simply will not have the physical strength for effective fitness. And losing weight without sports is not the best option, if you look at the long term.
5. And most importantly, why torture yourself by eating within such a limited calorie if you can achieve exactly the same result by reducing the energy value of your menu by a reasonable number. Read more about this in the article on counting calories.

Therefore, you can think about whether the game is worth the candle? After all, no matter how much we want to lose weight very quickly, our ultimate goal is to keep the body healthy and running smoothly. And this is possible only with a combination of a balanced menu and regular sports. Nutrition for 1200 kilocalories fits into this concept with difficulty.

Note! 1200 calories can be an absolutely normal figure for weight loss if you are low weight, small in height and do not exercise. With such initial data, the calorie content will be low, and it will not be harmful to the body. (Be sure to check out the link above).

If you are still determined or are already eating within 1200 kcal per day, then some tips will be useful to you:

1. The transition from limited to nutritious nutrition should be built wisely. It is very important to smoothly transition to a nutritious diet. Even if you have achieved the results you need in losing weight, in no case should you abruptly start eating without restrictions. This will lead to full refund lost kilograms. Gradually increase the calorie content of your diet, adding about 100 kilocalories per week.
2. Try to eat varied. We love some foods less, some more, but with such a deficient diet, a varied menu is very important. Of course, it's good if you find your ideal diet that suits your taste and fits into the 1200 kcal limit. However, the body needs a varied diet, so do not forget to alternate the types of meat, cereals, vegetables and fruits.
3. Take vitamins. Diets, whatever they are, are always accompanied by a lack of vitamins or trace elements. Therefore, be sure to buy a complex of vitamins in a pharmacy and take them regularly. This will reduce the risk of consequences from the diet.

It is obvious that eating 1200 kcal per day, although it is effective method weight loss, but at the same time quite extreme. To create a beautiful figure, it is much easier and more productive to calculate your real calorie intake, choose a quality one for yourself. physical activity and successfully combine these two directions.

People different ages who constantly deprive themselves of food, claiming that this will help them lose weight, do not even realize that the best way to lose weight is normal and

You can’t even imagine that you can eat healthy and tasty food at the same time, thanks to which you will become slimmer every day. For fast weight loss we recommend that you develop for a week), 1200 kcal in which is considered the maximum allowable value per day.

Basic principles of proper nutrition

Proper nutrition is the key to health, ideal figure and Have a good mood, and in order to live happily ever after, be sure to observe the following settings:

• try to exclude bread and different types of cereals from your diet;
• try to eat more fruits and vegetables;
• share food as much as possible;
• eat a variety of dairy products with a minimum percentage of fat content;
• give up fatty foods;
• eat mainly boiled or steamed dishes;
• in the cold periods of the year, take pharmacy vitamins regularly;
• Watch for the presence of salt, soda, sugar and a variety of confectionery in your diet, but never overeat;
• drink at least 2 liters of natural water per day;
• Completely give up any alcoholic beverages;
• You can drink at least 20 minutes before and after eating.

Did you know that the 1200 calories a day diet (see the menu for the week below) is popular and really effective? You can safely start losing weight!

You are ready? Then let's go!

Proper nutrition: menu for the week (1200 kcal). The first day

This menu for quick weight loss includes incredible delicious food, which contain substances necessary for the life of the human body, minerals and vitamins.

• Warning! In case of severe illness, in no case do not go on this diet. It can be dangerous for the body!

So, on the first day of the week, start breakfast with 150 grams of raspberry fizz (you will find the recipe below). Don't forget to make a 150-gram protein omelet with boiled asparagus. Instead of bread, use cornbread. 100 grams of chopped tomato will not interfere with your healthy eating. Optionally, you can drink coffee with cinnamon.

So, in total, for the first breakfast, it turned out only 207 kilocalories. And now we will discuss the second breakfast. You can eat 1 pear small size and drink about 200 milliliters of fat-free kefir.

Do you want to find the perfect article that will have a menu for 1200 kcal per day with recipes for a week? Congratulations, you found what you were looking for! We continue to discuss diet.

For lunch on the first day of losing weight, you can cook fish goulash (one portion - 250 milliliters) and 100-gram chicken schnitzel, which we recommend grilling. Sauerkraut with onions - the perfect snack for a diet. And you can drink this delicious food with 200 milliliters of lemon juice.

For an afternoon snack, eat an orange and wash it down with low-fat yogurt.

Eat dinner 4 hours before bedtime. Prepare beef cabbage rolls, chop vegetables and wash down all this yummy with chamomile tea.

After 3 hours, drink 200 milliliters of kefir.

So, for the first day of losing weight, you consumed only 1205 kilocalories.

If you want to follow proper nutrition, a weekly menu, 1200 kcal in which is the maximum allowable value in 24 hours, will only help you with this!

And now we will look at the recipes for the main dishes presented above.

Raspberry phys

To prepare this drink you will need:

• 30-40 milliliters of natural lemon juice;
• 1 chicken egg;
• 3 ice cubes;
• 30 milliliters of raspberry syrup;
• 0.1 liters of sparkling water.

Cooking will take a few minutes!

To begin, mix the egg white, ice, lemon juice and raspberry syrup. Beat with a mixer. Mix the resulting suspension with carbonated water. The drink is ready!

Did you guess that the "1200 calories per day" diet (the menu for the week is presented in this article) - The best way prove to yourself and others that it is possible to lose weight quickly? Check it out and see for yourself!

with asparagus

To prepare 2 servings of this wonderful dish you need:

• 3 chicken eggs;
• 50 grams of asparagus (boiled);
• 50 milliliters of skim milk;
• greens (optional).

Separate the whites from the yolks, beat them with milk. Previously cooked asparagus should be put in a baking dish, pour the previously prepared mixture and put in the oven for 5-10 minutes.

A delicious and healthy meal for weight loss is ready!

fish goulash

Are you looking for Effective diets do not help you lose weight at all? There is an exit! Try the menu presented in this article, and you will succeed - excess weight will slowly but steadily leave you.

So, to prepare 4 servings of goulash, you will need the following ingredients:

• 350 grams of fish;
• 1 liter of water;
• 1 pepper (sweet);
• 2 salted cucumbers;
• several medium potatoes;
• 1 tomato;
• 50 grams of mushrooms;
• 30 grams of tomato paste;
• 1 bay leaf (optional)
• greens (optional);
• ¼ lemon.

To start, finely chop the vegetables, dip them in boiling water, cook for 5 minutes. Add the required amount of fish, tomato paste and cook for about 10 more minutes.

Add lemon juice before serving. Enjoy your meal!

chicken schnitzel

Everyone will love this delicious dish. Be sure to try!

To prepare 1 serving, you only need 150 grams of chicken breast.

So, from the meat you should cut off the fat, films and skin. The next step is to cut the fillet into slices, beat with a special hammer. Cooking takes approximately 15 minutes.

If you are really ready to follow proper nutrition, the menu for the week (1200 kcal daily) and our tips will help you with this!

Meat cabbage rolls

To prepare 1 serving of this dish you will need:

• 160-200 grams of minced beef;
• several sheets of ordinary cabbage;
• ½ onion;
• 1.5 tablespoons of boiled rice;
• 1 tablespoon tomato puree (optional)
• greens (optional).

Leaves of white cabbage should be boiled for 5 minutes, then they should be cooled. Mix boiled rice with minced meat cooked or bought in advance, add onions, which are finely chopped beforehand.

Put a mixture of minced meat, rice and onions on cabbage leaves. Wrap each of the resulting cabbage rolls with an envelope, giving it a voluminous cylindrical shape.

The cabbage rolls need to be stewed for half an hour.

A delicious weight loss dish is ready, bon appetit!

Menu for weight loss. Second day

If you want to lose weight, know that the most the best option is the 1200 calorie a day diet. You will find the menu, reviews, results and much more related to this method of losing weight in this article.

Eat an oven-baked apple for a second breakfast, wash down this modest dish with cereal yogurt.

For an afternoon snack, you can safely eat a fresh cucumber, and you need to drink it with low-calorie kefir.

Dinner is worth a baked or boiled chicken breast, as well as a salad made from pineapple, celery, 3.2 percent fat yogurt and walnuts, washed down with delicious blueberry tea.

An hour before bedtime, drink 200 milliliters of 1% kefir.

You do not know how to lose weight? Then remember that only a 1200 kcal diet can help you with this. You are already studying the menu for 7 days.

Day Three

Let's start again with breakfast: drink 150 milliliters of carrot juice. Also try boiled potatoes with different types greens and 55 grams of slightly salted herring, as well as a drink made from milk with chicory.

Treat yourself to a delicious baked apple stuffed with fat-free cottage cheese for a second breakfast. Wash down the dish with a raspberry milkshake.

Closer to dinner, start cooking cabbage soup. Be sure to try the salad of cucumbers, celery and full-fat yogurt. Unforgettable taste of beef and sugar-free compote with dried apricots - something without which your lunch on Wednesday is impossible.

For an afternoon snack, eat grapefruit with low-fat yogurt of any flavor.

For dinner, try the following dishes:

• vegetable mix;
• green tea with jasmine;
• fish casserole.

At night, drink kefir 1 percent fat.

Day four

This article presents a menu for 1200 calories per day, will help everyone lose weight. Ready to continue? No problem!

So, dear friends, for breakfast, prepare yourself pomegranate juice, low-fat cottage cheese, coffee with skim milk and a salad of carrots, pumpkins, raisins, apples, walnuts and full-fat strawberry yogurt.

For lunch, treat yourself to shami with sour cream and mushrooms. Don't forget to cook cauliflower with greens, delicious compote (to your taste) and cod stewed with leeks and carrots.

Before dinner, cut an orange and eat it with low-fat mango yogurt.

For dinner, try roasted turkey, any vegetable and yogurt salad, and honey and bergamot tea.

Before going to bed, drink 1% kefir again.

Day five

This article presents a 1200 calorie diet, a menu for every day in which it is detailed. Read, cook and lose weight!

For the first breakfast, prepare natural juice from carrots and apples, you should like a low-calorie omelette with cheese and curd mass. Treat yourself to cutting your favorite vegetables and coffee with milk.

For second breakfast, eat an apple and drink 200 milliliters of kefir whipped with fresh raspberries.

• 100 grams of boiled chicken fillet;
• 250 milliliters of hot broccoli and greens soup;
• 150 grams of white cabbage stewed with carrots;
• 200 milliliters of fresh compote.

For an afternoon snack, try 75 grams of dried pineapple and a mug of green tea without sugar.

You need to have dinner 4 hours before bedtime. Dishes:

• 150 grams of salad made from celery, 2 lemon slices and 50 milliliters of orange juice;
• 100 grams of cod casserole;
• 200 ml green tea.

Drink kefir an hour before bedtime.

If you like the ready-made menu for the week “1200 kcal”, continue to carefully read the material, and then you will definitely be able to get rid of extra pounds.

Days six and seven

The uniqueness of this effective diet lies in the fact that for the last two days you can repeat the stages of weight loss you have gone through earlier, that is, eat those dishes that you have already tried before.

Thus, for breakfast, you can choose something that you liked the most during these 5 days. On the 7th day, you will have to have breakfast with some other dish, since experts do not recommend repeating meals.

Summarize

In this article, useful to many, a menu for 1200 kcal per day with recipes for a week was presented, thanks to which thousands of people have already lost weight, who did not dream of seeing themselves again in a pleasant body with an ideal figure.

Those who have already tried this technique say that no diet will give such a result. In addition, it is persistent, excess weight does not return for a long time. Experts also assure that everyone, without exception, must adhere to proper nutrition in order to maintain their health and prolong life.

We hope everyone has taken from this material something important for themselves and their loved ones. Follow a healthy lifestyle, eat right and always be confident!