Here’s a 1200 calorie, 5-day meal plan that’s low carb & filling!
What is a low carb way of eating?
A diet low in carbohydrates can mean a LOT of different things. But generally, it means less than 150 grams of carbohydrates per day.
Starches are higher in carbohydrates in other foods. Starches include grains like bread, rice, pasta, and quinoa, but they also include starchy vegetables like beans, peas, corn, and potatoes.
Other foods also contain carbohydrates, including:
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non-starchy vegetables,
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fruit,
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salad dressings,
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sauces,
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dessert,
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and protein and fat sources like – dairy, nuts, avocado
What are the benefits of a low carb way of eating?
Strong research supports lower carb approaches for healthy, sustainable weight loss. Eating fewer carbs can:
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reduce appetite (1) (helping weight loss be effortless!)
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aid in more weight loss, 2 to 3 times as much in fact, compared to low-fat diets (2,3,4) – AND weight is typically lost around the abdomen, which is the most dangerous location of body fat
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lower blood sugar, blood pressure, and triglycerides, and raise HDL (the good kind) and improve the pattern of LDL (the bad kind) cholesterol (5,6)
In addition, many ladies find eating fewer carbs:
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Improves mental clarity
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Reduces inflammation,
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Decreases bloating, and
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And improves skin complexion
Please note! This specific meal plan’s calories and foods may not be appropriate for you. Always check with your doctor before starting a new meal plan.
Here’s your 5-Day 1200 Calorie Meal Plan, Low Carb & High Protein
Groceries for the Week (5 days)
Fruit & Starch:
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Orange, medium (5)
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Quinoa, cooked (1 1/4 cups)
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Tortilla chips (2 1/2 oz)
Fat:
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Nuts (1 7/8 cups)
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Yogurt, plain, Greek, 2%, single-serving container (5)
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Cheese, Parmesan, grated (1 2/3 cups)
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Vinaigrette dressing, more than 50 calories per 2 Tbsp (5 Tbsp)
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Cheese, shredded, mozzarella (1 2/3 cups)
Protein:
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Salmon filet (20 oz)
Non-Starchy Vegetable:
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Cabbage, shredded (2 1/2 cups)
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Eggplant slices (5 cups)
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Leafy greens, arugula, raw (10 cups)
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Tomatoes, canned, crushed (2 1/2 cups)
Other:
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Cilantro (5 Tbsp)
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Lime, slice (5 slice)
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Hot sauce (5 tsp)
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Spices: basil, oregano, pepper
1200 Calorie Meal Plan Recipes
Breakfast: 1 Orange + 1/8 Cup Nuts
162 calories
Ingredients:
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1 orange, medium
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1/8 cup nuts
Directions:
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Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted are fine.
Lunch: Copycat SweetGreen Fish Taco Salad
418 calories
Ingredients:
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4 oz salmon filet
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1/2 cup cabbage, shredded
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1 Tbsp cilantro
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1/2 oz tortilla chips
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1/4 cup quinoa, cooked
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2 cups leafy greens, arugula, raw
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1 tsp hot sauce
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1 Tbsp vinaigrette dressing, more than 50 calories per 2 Tbsp
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1 slice lime
Directions:
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Cook quinoa as instructed on package.
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Preheat oven to 425 degrees. Line a baking sheet with parchment paper (if you have it, -if not – just go without!) & spray it with an oil spray. Bake salmon for minutes or until flakes easily.
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Crumble tortilla chips.
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Combine all ingredients in a bowl.
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Top with dressing, hot sauce, & lime juice.
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No salmon? Use chicken or tofu.
Snack: One 2% Plain Greek Yogurt with 1/4 Cup Nuts
310 calories
Ingredients:
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1 yogurt, plain, 2%, single-serving container
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1/4 cup nuts
Directions:
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Switch out for non-fat and/or flavored yogurts (<15 gm sugar/serving) if you prefer
Dinner: Eggplant Parm
287 calories
Ingredients:
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1 cup eggplant slices
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1/2 cup tomatoes, canned, crushed
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1/3 cup cheese, shredded, mozzarella
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1/3 cup cheese, Parmesan, grated
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Dashes: pepper, basil, oregano
Directions:
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Preheat oven to 400 degrees.
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Scoop out seeds of spaghetti squash.
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Line baking sheet with parchment paper, spray it with an oil spray.
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Bake spaghetti squash, cut side faced down on the baking sheet, for 35 minutes.
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Shred spaghetti squash with a fork when it has cooled down for a few minutes.
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While spaghetti squash is baking, spray a pan with an oil spray.
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Stir fry broccoli for 5-6 minutes.
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Once spaghetti squash is shredded, mix with cheeses and broccoli.
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If it needs heating, microwave or stir fry with an oil spray briefly.
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Top with garlic salt.
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