Low Carb No Sugar Diet Plan – This 1200 calorie weight loss meal plan is high in protein, low in carbs and low in fat. Download the free high-protein printable template, 7-day meal planner, and grocery list here.
A key habit for successful weight loss is meal planning. It doesn’t have to be complicated and is the best way to prepare yourself to stick to your calories. (you can read my weight loss story here)
Low Carb No Sugar Diet Plan
Most mornings, I sit down with MyFitnessPal and turn on the foods I plan to eat for the day until my calories and macros align with my goals.
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This week my goal was to plan a daily goal of 1200 calories high in protein and low in carbs. The low fat cut comes naturally as I prefer low fat products.
A low-calorie diet has been shown to cause weight loss, despite macro distribution. However, for this 1200 calories which is high in protein, low in carbs and low in fat, the total is: 1151 kcal/153g protein, 86g carbs, 16g fat. If you count the macros, it’s close to 55% protein, 30% carbs, and 15% fat
When I create calorie-focused meal plans, I plan my meals so that the calories are slightly below, not above. I go below my planned calories for several reasons.
First, it’s hard to get accurate calorie measurements of the foods you eat. Different tools, different reporting methods, and different products have different calorie ranges.
Healthy Weekly Meal Plan (april 3 9)
But the biggest reason the plan is just under 1,200 calories is because we eat a lot of things that often go untracked. Bites, snacks, sauces, vegetables, vitamins, gum, and even sugar-free foods actually carry calories.
So at the end of the day, you’ll probably be closer to 1,200 calories, even if you think you’re eating less.
IMPORTANT: Products will vary depending on the nutritional information. The nutritional values for the calories, carbs and proteins I provide are from the MyFitnessPal report, which you can view here.
While a balanced diet is important (which I often discuss in Choose MyPlate articles like this one), protein is often the hardest micronutrient to get from your diet. (But if you need help, here’s my list of favorite high-protein foods)
What 1,800 Calories Looks Like (low Carb)
If your goal is fat loss, research has shown that protein is important. I have noticed with a high protein diet that:
Fats, although my diet has been low in fat for a very long time, are also critical for weight loss. Dietary fats have shown benefits such as
So there is no need to eliminate them. While this 1,200-calorie, high-protein plan is low in fat, they’re still there!
This week, after planning my day for 1200 calories, I decided to take some photos! Here’s what my day looked like with 1200 calories. I like to eat 3 meals a day, with one dessert, so this is a picture of what I ate during the day:
Easy Keto Meal Plan With Shopping List (week 1)
After eating my planned meals, I reviewed and slightly tweaked fruits and vegetables each day to add variety to my meals, but kept my calories and macronutrients constant.
While I like variety in my diet, I don’t like buying groceries to make every meal different. I will only change my meal plan weekly, not daily. Much cheaper this way!
As with any successful weight loss plan, food preparation can help you stick to it! (check out my post on high protein meal prep here).
This preparation was really very simple. That was all food for the day 1200 calories. This is how I prepared:
Download Free Low Carb / Banting 7 Day Meal Plans
I didn’t include condiments or sauces or anything like that. I’ve eaten things like fat-free cream and mustard on some of my dishes, but you do!
Amy Roskelley, Bsc. MBA, ACE, AFPA, IAP, IPE is a health and fitness professional with a Bachelor of Science in Community Health from BYU. Masters of Business (University of Utah) Certified Personal Trainer (ACE), RRCA Running Coach, Certified Personal Chef (IAP) and Certified Nutrition and Wellness Consultant (AFPA), Certified Mind, Body and Eating Coach. (IPE)
She is the creator of many low-calorie recipes, the author of slimming books. Mother of three, runner and NPC Fitness competitor. Some links in this post may be affiliate links. This means that if you click on the link and make a purchase, I will receive a small commission – at no additional cost to you – which helps me cover the costs of running this blog.
We’re kicking off the year with a 7-Day Sugar Free Challenge! As always, I attach a sample menu with recipes for breakfast, lunch and dinner, and a shopping list. The recipes are easy, gluten-free, and most of them are great for meal prep too! I don’t know about you, but I need these 7 days after a month of forgetting about all my problems, teeth and beta cells. If one of your New Year’s resolutions is to eat healthier or lose weight over the long term, this healthy meal plan is a great starting point for you.
Indian Low Carb Diet Plan For Weight Loss (lose 10
Let’s not twist it. This won’t be a low-carb or keto meal plan where you give up grains, legumes, and fruits. We’ll still eat healthy food, but here’s what we’ll get rid of:
The goal is simply to reset those taste buds. Believe me, if you do this for a week and try a plain chocolate bar, you will find it too sweet and disgusting. You will also discover that the sugar contained in the fruit is more than enough to satisfy your craving for something sweet.
In this sugar free challenge, we will be eating all food. No one has time to read so many labels and I don’t know about you, but there is no room in my head for all the synonyms of sugar.
So will there be sausage? NO. Will there be dressings? No (in a Spanish accent). Will there be flavored yogurt? no. I mean are you surprised?
Complete Keto Diet Food List For Beginners
It took a while, but I made a shopping list for the sugar free challenge and you can download it here.
Will it be easy? Probably not, but you’ll be fine, I’m telling you. I don’t know how I would last a whole week without honey (I’ve been “sugar free” this way for about 3 years now), but I really want to extend this challenge to over 30 days. Thank you for coming to my TED talk, now let’s look at a sample menu.
These were the main meals on the meal plan, and to be honest, I tend to eat more than one serving if I haven’t been snacking all day. Everyone has different needs – we are all built differently, I know that, so tailor this plan and challenge to your needs. Add snacks, go for a few seconds, and make sure you drink enough water to curb your appetite. Here are some examples of healthy snacks to eat during this challenge:
Now, if you want to make healthy eating a part of your life and enjoy how you feel, you can check out my new clean eating recipe binder full of healthy and delicious gluten and dairy free recipes. There are also useful printables such as a printable meal planner, a 30-day habit tracker, a printable weekly meal preparation routine, and much more to help you stay on track and organized in your kitchen and life. You can also use the fillable recipe card to create your own recipe binder, which is a great tool to use when you want to make healthy eating a lifestyle. It’s something you can always come back to, even if you go off track.
Atkins 40: The Easy To Follow Low Carb Diet Plan
Some breakfast and dessert recipes contain added sugar in the form of maple syrup or natural dark or coconut sugar. These should be the exception rather than the rule.
You can check out the recipe binder here and don’t forget to use code NTB20 for 20% off.
I really hope you’re as excited as I am to (again) start making better choices for your physical and mental health so you can feel better than ever, this little sugar free challenge is just the first step!
Amount Per Serving: Calories: 350 Total Fat: 13g Saturated Fat: 7g Trans Fat: 0g Unsaturated Fat: 4g Cholesterol: 134mg Sodium: 302mg Carbohydrate: 46g Fiber: 5g Sugar: 18g Protein: 15 g Take a moment and imagine reducing your carb intake by 90 percent. It sounds incredibly difficult, but still possible. Now imagine you are on a no-carb diet, completely devoid of all carbohydrates, including pasta, bread, legumes, baked goods, sweets, and even fruits and vegetables.
No Carbs Diet Plan For 2 Weeks: What To Eat, Health Benefits And More
For many, the thought of a low-carb weight loss plan, let alone a no-carb diet, probably feels like cruel torture.
Unlike the high-carbohydrate and sugar-addicted diets that most people living in industrialized countries now eat, carb-free diets tend to induce rapid weight loss by restricting foods such as grains, fruits, and sweeteners.
Cutting out these carbohydrate sources
