1200 calories meal plan

[Amarettoo]

I‘m trying to lose the last half stone and want to stick to 1200 calories. Has anyone got a decent meal plan? My diet is pretty terrible which doesn’t help. At the moment:

breakfast (on non-fast days) is a slice if toast, hummus and a boiled egg. Or two Weetabix.

lunch is a sandwich and some fruit, beans on toast, soup etc

dinner is pasta (I know, I know), stir fry with tofu and veg, rice and chili con carne etc

I don’t eat breakfast but my food diary today with 1100 calories is

lunch 2x hard boiled eggs, bowl of homemade butternut squash and coconut soup

snack - nectarine

dinner - homemade tomato pasta sauce, courgette spaghetti (spiralised courgettes), 3 x Heck Chicken sausages
Greek yoghurt with raspberries and blueberries

soup and sauce made with tons of vegetables

other days I often have scrambled eggs, avocado and smoked salmon for lunch or dinner

lentils, lentils lentils every which way

no bread, no pasta, no rice. I substitute with other things

salad with seared tuna

salmon and roasted sweet potato and chilli flakes

have been growing courgettes and tomatoes and I cook/eat them every which way

use capers/cornichons as low cal flavourings

use lemon juice only on salads

Very little alcohol but will count the calories in anything I drink

i am calorie counting, try to eat 1100 calories per day. Am eating really well, enjoying all the meals and have lost 1 st 4llbs in 7 weeks

i keep a log of everything I eat on my fitness pal so that I don’t overeat

Check out Dr Michael Moseley’s The Fast Diet. It has lots of 800 a day menus. Either up the quantities by 50% or add in 400 healthy calories of your own choosing.

NB: your current diet is heavy in carbs - I would suggest cutting those right down and eating protein instead.

2/3 of the plate = vegetables + 1/3 protein
plus keep an eye on liquids, i.e. don’t drink calories.

@minmooch That‘s amazing, well done! And your food sounds like the stuff I would like to eat, I‘ve just been lacking the inspiration. I‘ve also dramatically cut down on alcohol, was drinking a bit too much anyway. But will make sure I log anything I do drink

@Enrichetta Yes carbs are definitely my downfall. I‘m stuck in the mindset that it’s not a meal/it won’t be filling if there are no carbs. Which I know is incorrect. I do love veg do will try to load up my plate

Second vote for Fast 800. The body has to burn something for energy, and that's either fat or carbs. Fat as its a cleaner more efficient energy source for the brain. Ketosis (being in a fat burning state) feels okay whereas trying to burn carbs on a low calorie diet feels sluggish after a while. F800 recipes are all lower carb higher healthy fat.

I’m also doing 1200. I have a couple of prunes for breakfast, soup or Greek yoghurt with fruit and seeds for lunch, and we use Gousto on an evening so we can see how many calories there are per meal before I order them.

Not very cheerful, but ready meals have about 600 calories, which leaves you with a lot to play with during the rest of the day

Look more at the macros than the calories. 1200 calories is fine but if it’s a majority carbs the weight loss will be slow. Aim for higher protein meals and cleaner food as a lot of it sounds quite processed.

pasta is fine but weigh your food to control your portions and use my fitness pal. It’s brilliant for tracking food.

you can do this op ❤️

Most ready meals are UPF and carb heavy. Better to focus on simple meals consisting of mostly vegetables and a fair amount of protein - roughly 2/3 vs 1/3.

Quick protein suggestions: chicken breast, salmon fillet, 2-3 eggs.

Not just healthier but also more satiating and satisfying.

I aim for 250 breakfast
250 lunch
100 snack
500 dinner
that leaves 100 calorie wiggle room

breakfast is usually oatmeal with toppings or yogurt with popping.
lunch protein shake with veggies
supper protein with veggies and a carb