Calorie Diet Plan Loading .. Looking for sample menus for a 1. Not that higher calorie level diet plans don. This 1. 20. 0 calorie sample diet plan gives you three nutrition- packed daily menus to follow. Who should choose a 1. The 1200 calorie diet plan requires a careful consideration of the amount and nature of food to be consumed in order to fulfill the nutritional requirements. You could also plan your 1,200-calorie day to start with 1 ounce of grains, 1 cup of dairy and 1 ounce of protein. Note: Calorie amounts are approximate and will vary depending on the exact brand of product chosen. However you look at it, daily calories are.
A 1. 20. 0 calorie diet plan would be appropriate for an adult woman who gets little to no activity and who desires weight loss. If this applies to you, I recommend that you start with a 1. A 1. 20. 0 calorie plan may also be appropriate for small- to- medium framed women over the age of 5. This calorie level is probably too low for most men. A drop of no more than 2 pounds (1 kg) per week is considered a safe rate of weight loss. If you are losing weight more quickly than that, move up to the next highest calorie level. If you are losing more slowly, you should not eat fewer than 1. Instead, you need to step up your activity level. Calorie Diet Plan Overview. This plan calls for three meals and two snacks each day. Here is the basic breakdown for the 1. Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired)Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Taste Enhancer. Snack: 1 Protein Snack + 1 Fruit or Vegetable. Dinner: 1 Protein + 1 Starch/Grain + 2 Vegetable + Leafy Greens + 1 Taste Enhancer. Snack: 1 Fruit. Daily Totals: 3 Protein. However, feel free to move foods around if it suits you better. For example, if you feel that you need a snack mid- morning, you can move the evening fruit snack to the mid- morning instead. This will help you when it comes to designing your own 1. Also, you can always swap out one or two meals for a Herbalife Formula 1 Healthy Meal Drink or an Express Meal Bar, if you. The Best 1,2. 00- Calorie Meal Plans. The best 1,2. 00- calorie diets aren't necessarily paleo, vegan, gluten- free or low- carb. A quality low- calorie diet may display these labels, but most importantly it offers an array of nutrients from a variety of whole, filling foods. Instead of being beholden to a specific plan that features foods you don't enjoy, learn to choose the optimal foods for your calorie intake to help you lose weight. Divide the calories up over three meals and one or two snacks. Each meal contains about 3. A plan that contains foods from all the major food groups offers you the carbohydrates, protein, fiber, healthy fats, vitamins, minerals and phytonutrients you need for energy and good health as you attempt to slim down. Department of Agriculture My. Plate guidelines advise that, to be nutritionally sound, 1,2. You can afford about 1. The foods you choose within each of these food groups should be of the highest nutritional quality. For example, choose proteins low in saturated fat, such as salmon, white fish, chicken breast, lean ground turkey, flank steak, tofu and tempeh. Opt for whole, not refined, grains, including brown rice, 1. Go for a variety of vegetables that span the rainbow - - leafy greens, red peppers, purple eggplant, yellow squash and occasional servings of starchy ones, such as peas and sweet potatoes. Choose whole fruit rather than sweetened varieties or juice, which has concentrated calories and no fiber. Quality dairy consists of low- fat yogurt, cottage cheese or solid cheese. A glass of skim milk or low- fat kefir are other dairy options. Healthy fats come from olive or avocado oil, whole avocados, fatty fish, nuts and seeds. Split the servings of each food group throughout your meals and snacks. In this plan's configuration, breakfast consists of an ounce of grains with 1/2 cup of fruit and 1/2 cup of dairy. For example, have 1/2 cup of cooked oatmeal with 1/2 cup of blueberries and 1/2 cup of plain yogurt; or a cup of shredded wheat with 1/2 cup of sliced banana and 1/2 cup of skim milk. At lunch, opt for 1 ounce of grains, 1/2 cup of vegetables, 1/2 cup of fruit, 1 cup of dairy and 2 1/2 ounces of protein. A sample meal includes a slice of whole- wheat bread alongside a salad composed of 1 cup of raw baby spinach, 1/2 cup of orange slices, 1 tablespoon of slivered almonds and 2 1/2 ounces of grilled chicken, dressed with balsamic vinegar and a teaspoon of olive oil. Have 1/2 cup of strawberries and a cup of nonfat plain yogurt for dessert. You could alternatively have a 2 1/2- ounce salmon fillet roasted and served with 1/2 cup of brown rice and 1/2 cup of steamed broccoli with an 8- ounce glass of skim milk and a plum. Dinner consists of 2 ounces of grains, 1 cup of vegetables, 1 cup dairy and 2 1/2 ounces of protein. Have a cup of 1. 00- percent whole- wheat pasta topped with 1/2 cup of marinara sauce and 2 1/2 ounces of lean ground turkey. Top with 1 1/2 ounces kof shredded Parmesan cheese, and have 1/2 cup of steamed, sliced zucchini on the side. A cup of quinoa alongside 2 1/2 ounces of broiled tilapia with 1 cup of sauteed kale, served with 1 cup of skim milk, and a small apple for dessert also fits this plan. Have two snacks, one that contains an ounce of grains and 1/2 cup of fruit - - such as five woven wheat crackers with a small pear - - and another with 1/2 cup of vegetables and 1/2 cup of dairy - - such as 1/2 cup of low- fat ricotta cheese mixed with fresh basil and sliced grape tomatoes. You could also plan your 1,2. For example, have a hard- boiled egg with 1 1/2 ounces of low- fat mozzarella and half of a whole- wheat English muffin; or 1/2 ounce of walnuts sprinkled into 1 cup of plain, low- fat yogurt with a drizzle of honey and two 3- inch- diameter, whole- wheat pancakes. Lunch consists of two grain servings, 1/2 cup of vegetables, 1/2 cup of dairy and 2 ounces of protein. Mix 2 ounces of water- packed tuna with 1/2 cup of chopped celery, carrots and bell pepper and a teaspoon of mayonnaise. Serve on two slices of whole- grain bread with 4 ounces of milk to drink. Alternatively, have four rye crispbreads with 2 ounces of deli turkey, a 3/4- ounce slice of cheddar cheese and one large, 3- inch diameter sliced tomato. For dinner, consume 1 ounce of grains, 1 cup of vegetables, 1 cup of fruit, 1 cup of dairy and 2 ounces of protein. Stir- fry 1/2 cup of cubed tofu with 1 cup of snap peas and serve over 1/2 cup of brown rice - - season with soy sauce, rice wine vinegar, garlic and ginger. A cup of raspberries and an 8- ounce glass of low- fat kefir finishes the meal. Alternatively, have 2 ounces of broiled lean hamburger on one- half of a whole- wheat bun with a cup of carrot sticks on the side. A cup of low- fat, plain yogurt with 1 cup of strawberries is an after- dinner treat. At snack time, have 1/2 cup of fruit, 1/2 cup of dairy, 1 ounce of grains or 1/2 cup of vegetables. For example, have a 4- ounce cup of skim milk and a peach as your first snack and a cup of tomato juice with a small piece of cornbread for the second. Keep breakfast simple with just 1 cup of fruit and 1 cup of dairy. Grab a cup of nonfat plain Greek yogurt with a cup of blueberries for breakfast; a glass of nonfat kefir with a squeeze of maple syrup and an orange on the side; or 2 cups of low- fat cottage cheese with 1 cup of fresh cherries. For lunch, have 1 1/2 ounces of grains, 1/2 cup of vegetables and 1 cup of dairy. Mix 1/2 cup of low- fat ricotta with 3/4 cup of whole- grain spaghetti and 1 cup of steamed broccoli; make a salad with 3/4 cup of quinoa, 1/2 cup of chopped cucumber and red pepper and 1 1/2 ounces of feta cheese; or have a cup of soy milk alongside a small whole- wheat pita and 1/2 cup of hummus. Dinner contains 1 1/2 ounces of grains, 1 cup of vegetables, 1/2 cup of fruit and 2 ounces of protein. Meal ideas include 2 ounces of roasted pork tenderloin with 1 cup of mashed sweet potato, 3/4 cup of wild rice and 1 cup of grapes; 2 ounces of grilled chicken in 1 1/2 6- inch corn tortillas with 1 cup of sauteed onion and peppers, two thin slices of avocado and 1/2 cup of diced mango; or 1 cup of black beans with 3/4 cup of brown rice, 1/2 cup of chopped tomato, onion and cilantro and a small clementine. At your morning snack, enjoy 1 ounce of grains, 1/2 cup of dairy and 1 ounce protein. For example, have 2 tablespoons of hummus with five whole- wheat crackers and 1/2 cup of skim milk. Later in the day, snack on 1 ounce of grains, 1/2 cup of vegetables, 1/2 cup of dairy and 2 ounces of protein. You could enjoy 1 cup of romaine lettuce, a 3/4- ounce slice of Swiss cheese and 2 ounces of low- sodium ham on top of half of a whole- wheat English muffin. You can vary the way you split up the calories and nutrient requirements according to your hunger levels and schedule. If you don't like a food suggested, substitute it with one you do enjoy - - such as exchange a peach for an apple, green beans for broccoli or gluten- free, whole- grain bread for wheat bread. A diet with 1,2. 00 calories is the lowest you can maintain without risking nutritional deficiencies and loss of lean muscle tissue. If you find you're too hungry on this minimal- calorie diet, consider increasing your calories slightly. You'll lose weight a little more slowly but may find a less- restrictive plan more manageable. You'll also need to increase calories if 1,2. Losing weight too fast can put you at risk for developing gall stones and other medical complications. The 1. 20. 0 Calorie Diet Plan. A 1. 20. 0- calorie diet plan is a great way to efficiently lose weight. The results can usually be seen after a few weeks of dieting. It’s important to be creative with meal planning and eat foods that are rich in nutrients so you don’t feel hungry at the end of the day. Below is a meal plan for five days on the 1. One of the best ways to lose weight is to cut back on calories. Many people will opt for a 1. However, it can be hard to be creative with meal planning when you’re on a restricted diet. It’s also important to make sure you get enough vitamins, minerals, and other nutrients in your diet, which can easily be overlooked if you’re focusing on just cutting calories. Like most diets, you’ll experience more success if you focus your meals on fresh fruits and vegetables, lean proteins, legumes, and whole grains. When you choose nutrient- rich products you’ll be less likely to experience hunger throughout the day. If you’re planning cutting calories make a list of your favorite foods and meals you eat on a regular basis. Try to figure out where you can cut back the calories for each of your favorite meals, for example: if you love scrambled eggs for breakfast switch over to scrambled egg whites which only contain 1. Make sure to use a calorie friendly cooking spray since adding butter and oil can up your calorie intake even in small amounts. The 1. 20. 0- calorie diet menu is great since it allows you to eat foods you love as long as you don’t exceed 1. Below is an example meal plan for five days on the 1. Over the weekend you can treat yourself and indulge in some of your favorite, calorie- high foods but remember, moderation is key and will be most effective if you’re trying to lose weight. Calorie Diet Menu Plan. Day One. Breakfast. Season the tilapia with salt, pepper, and 1 tbsp of butter. Wrap in foil and bake for about 4. Quarter the squash and zucchini and place into boiling water. Cover with a lid and let simmer. Boil squash for 4. Season with salt and pepper. Total Daily Calories. Day Two. Breakfast. Total Calories: 6. Snack. 1 ounce (1. Total Calories: 1. Lunch. Salad. 1 cup of sliced avocado- 2. Add salt and pepper to your liking. Dinner Tuscan Chicken Salad (makes four servings)1 1. Salt & freshly ground pepper to taste (optional)2 cups torn escarole or romaine lettuce. Vinaigrette: 1 medium clove garlic. Dijon mustard. Total Calories: 4. To prepare vinaigrette: Peel the garlic and chop finely. Whisk in 5 tablespoons oil. Add vinegar and mustard; whisk until well blended. Season with salt and set aside. To prepare salad: Combine beans, chicken, celery, cheese in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired. Add in salad greens at the end to prevent wilting. Total Daily Calories: 1,2. Day Three. Breakfast. Place filling into the tortillas and garnish with salt and pepper. Dinner: Whole Grain Pasta with Creamy Ricotta. Add the ricotta, zucchini, and fresh herbs to the pot. Stir until the pasta is thoroughly coated and let heat until everything is warm. Total Daily Calories: 1,1. Day Five. Breakfast. Slice of low- calorie bread. Total Calories: 2. Lunch: Fancy Grilled Cheese Sandwich with Tomato and Turkey. Return to a boil, cover, and simmer for 3. Transfer the rice to a bowl. Whisk together the vinegar, sugar, olive oil, remaining teaspoon of salt, and a pinch of pepper. Pour the dressing over the rice. Add the tomatoes and basil. Mix well and check the seasonings. Dessert: 2 squares of dark chocolate. Total Calories: 4. Total Daily Calories: 1,2.
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