A 1200 calorie diet is calorically restrictive diet designed to help individuals lose weight. On this diet, one would typically eat 4 to 6 small meals and snacks throughout the day. The diet typically breaks down the daily meal plan into breakfast, lunch, dinner and two snacks. Breakfast and lunch should each be approximately 300 calories, dinner should be 400 calories and the snacks should be around 100 calories each.
To see weight loss on the 1200 calorie diet, many individuals may need to measure or weigh their foods. To simplify this process, below are several dinner choices that fall within the 400 calorie limit.
1. Avocado and Black Bean Wrap
- 2 whole wheat tortilla wraps
- 1/5 (or 1 tbsp) avocado
- ¾ cup black beans
- 2 tbsp salsa
- 1 cup lettuce or spinach
For this quick and easy dinner, simply mix the avocado, black beans, salsa and lettuce together in a bowl. Season with salt, pepper and hot sauce. Cover the tortillas with a damp paper towel and warm in the microwave for 10 seconds. Split the mixture between the two tortillas and enjoy!
2. Mediterranean Relish Salmon with Rice and Asparagus
- 4 oz salmon fillet
- ¼ tsp cumin
- ¼ cup instant brown rice
- ½ tbsp fresh herbs (basil, cilantro, oregano, or rosemary)
- 4 asparagus stalks
- ½ beefsteak tomato
- 5 pitted kalamata olives
- ½ tbsp fresh basil
- Salt and pepper to taste
For this indulgent tasting dinner, simply salt and pepper the salmon fillet to taste. Add the cumin to the salmon fillet. Roast the fillet for 10 minutes or until the fillet flakes when forked.
While the salmon is cooking, cook the brown rice according to the directions. Chop up the fresh herbs and add these, along with salt and pepper, to the rice once it is done.
In a microwave-safe dish, combine the asparagus with ½ tbsp of water. Cover and microwave on high for approximately 2 ½ minutes. To create the Mediterranean relish, finely chop the tomatoes, olives and fresh basil. Combine these and salt and pepper to taste.
Serve the salmon topped with the relish and with the asparagus and rice on the side.
3. “Fried” Chicken with Potatoes and Broccoli
- 4 oz boneless skinless chicken breast
- ½ tbsp Dijon mustard
- 1 tbsp breadcrumbs, seasoned
- ½ tsp olive oil
- 1 tbsp honey
- 2 small red-skinned potatoes
- 1 cup broccoli
You never expected to eat anything called fried while on a low-calorie diet, right? Well now you can! To begin this easy dinner, preheat the oven to 450-degrees.
Coat a baking sheet with non-stick spray. Cut the chicken breast in half (butterfly-style) and coat open chicken with salt and pepper to taste. Spread mustard and close the chicken. Coat chicken breast with breadcrumbs and bake 8 to 10 minutes, or until done.
Pierce potatoes with a fork, coat with olive oil and microwave for 5 minutes. Steam broccoli until crisp-tender. Salt and pepper both to taste.
While the above is cooking, whisk honey and ½ tbsp of water together in a bowl. Once chicken is done, drizzle with honey. Serve with potatoes and broccoli on the side.
The above dinner ideas will help you follow the 1200 calorie diet with ease. With some planning, you do not need to feel restricted while on this low-calorie diet and will see weight loss in no time!