High Protein Low Carb 1200 Calorie Diet – This 1200 calorie weight loss diet plan is high in protein, low in carbs, and low in dietary fat. Get a free printable high protein template, 7-day meal plan and shopping list here.
An important characteristic in success and weight loss is the food plan. This doesn’t have to be difficult, and it’s the best way to keep you on track with your calories. (you can read my weight loss story here)
High Protein Low Carb 1200 Calorie Diet
Most mornings, I’ll sit down with MyFitnessPal and plug in the foods I’m going to eat for the day, until the calories and macros come out to match my goals.
Calorie Low Carb Meal Plan Book For Beginners: High Protein Recipes To Lose Weight: Smith Ph.d, Joe: 9798749474428: Books
This week, my goals have been to set a daily goal of 1200 calories with high protein, and low carbs. The lower fat portion comes naturally, because I prefer foods with less fat.
A low calorie diet has been shown to cause weight loss, despite the distribution of macros. However, for this 1200 calories that is high in protein, low in carbs, and low in fat, the total is: 1151 cal / 153 g protein, 86 g carbs, 16 g fat. If you count the macros, that’s close to: 55% protein, 30% carbs, and 15% fat.
When I create calorie-conscious meal plans, I plan meals in such a way that the calories are low, rather than high. I go below the calorie count for a few reasons.
For one, it is difficult to get accurate calorie measurements of the foods you eat. Different tools, different reporting methods, and different products vary in calorie ranges.
Proteinwise Weight Loss Plan
But the main reason the plan is less than 1200 calories is because there are many things we eat that are often not monitored. Bites, pickles, sauces, vegetables, vitamins, gum, and even sugar-free foods carry calories.
So, at the end of the day, you may be close to 1200 calories, even if you think you are eating less.
IMPORTANT: Products will vary on nutritional information. The nutrient counts for calories, carbs and protein, as I report them are taken from the report in MyFitnessPal, which you can see here.
While it’s important to have a healthy diet (which I discuss extensively in my Choose MyPlate articles like this one) protein is often the hardest nutrient to get in your diet. (But if you need help, here is my list of high protein foods)
Days 1200 Calories Non Vegetarian Diet Plan For Weight Loss (indian Menu)
If your goal is to lose fat, protein has been shown in research to be essential. I have found with a high protein diet, that:
Fat, while my diet has been low in fat for a very long time, is also important for weight loss. Dietary oils have been shown to be beneficial, such as
Therefore, there is no need to remove them. Although this 1200 calorie protein plan is low in fat, it’s still there!
This week, after planning a 1200 calorie day, I decided to take pictures! So, here’s what a 1200 calorie day looked like to me. I like to eat 3 meals a day, and one dessert, so here is a picture of what I ate for the day:
Hour High Protein Plant Based Meal Prep Plan
After eating the foods I planned, I went through and slightly modified the fruits and vegetables each day to add variety to the meals, but keep the calories and macros constant.
Although I like variety in the diet, I don’t like having the vegetables for each meal be different. I will just change my meal plan every week, instead of every day. Very low cost that way!
As with any successful weight loss diet plan, meal planning can help you stick to it! (see my high protein meal prep post here).
This preparation was actually quite simple. This was a 1200 calorie daily meal. This is how I prepared it:
Easy & Sustainable High Protein Low Carb New Atkins Diet Ebook By Sarah Blair
I didn’t include spices or sauces or anything like that. I’ve been eating things like fat free cream and mustard on some of my meals, but you do it!
Amy Roskelley, Bsc. MBA, ACE, AFPA, IAP, IPE is a health and wellness professional with a Bachelor of Science in Community Health from BYU. Master of Business (University of Utah) Certified Personal Trainer (ACE), RRCA Running Coach, Certified Personal Chef (IAP), and Certified Nutrition and Wellness Advisor (AFPA), Certified Mind, Body, Coach of Kula. (IP)
He is the creator of many low-calorie recipes and the author of weight loss books. Mother of 3, runner, and NPC Fitness competitor. Eating to lose weight can feel overwhelming, but it doesn’t have to be. You just need a plan. Knowing what to eat, when and how to properly plan your meals for the week sets you up for success. The plan I’m sharing today is to follow a 1,200 calorie diet plan for weight loss.
1,200 calories may sound like a lot. If you’re eating a typical American diet there’s a chance you’re eating more than that. But if you’re careful about the foods you eat, it can actually be quite satisfying, even more so than eating mountains of unhealthy, nutrient-poor food.
Calorie High Protein Low Carb Diet (full Week)
When you choose foods that are high in protein and fat and low in carbohydrates, you get fewer calories per meal. But lean protein and quality fat will still leave you feeling full when you’re done.
A carbohydrate-free diet – which can mean many different things. But in general, it means less than 150 grams of carbohydrates per day.
Carbohydrates contain more carbohydrates than other foods. Try to get any carbohydrates you eat from high-fiber foods instead. This means that you get extra nutrients as well as carbohydrates. Carbohydrates include grains such as bread, rice, pasta and quinoa, but also include starchy vegetables such as beans, peas, corn, sweet potatoes and potatoes.
Simple switches like swapping rice for brown rice may be healthier in some metrics, but won’t make a difference in your overall carb intake. Some changes need to be made. One thing for vegetarians too is that building your protein sources also contains carbohydrates, things like black beans or veggie burger patties. So you need to check your macros separately to reduce your carb intake.
Keto Macro Calculator
Please remember! The calories and foods on this particular plan may not be right for you. Always consult your doctor before starting a new diet plan.
Your meal plan is your biggest tool in your weight loss journey. When you have a solid plan you will succeed more easily. The plan above is just an example. Feel free to substitute as needed, just make sure each meal counts roughly the same. Don’t worry the difference of few calories will not be a problem.
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