1,200 calorie meal plan high protein

What if Im not hungry? The plan I am sharing today is following a 1,200 calorie meal plan for weight loss. Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. You can make a smoothie as a meal by adding this to 1 cup of yogurt and 1 cup of blueberries, which equates to 404 total calories and 37 g of protein. Feel free to swap out these nuts for another nut or seed you prefer. However, if you need less, you can always replace one of the carb heavy foods with a protein! Research shows that following both a low-carb diet and a low-calorie diet is one effective way to lose weight quickly. A 1200 calorie high protein low carb diet will mainly consist of eggs, meat, and low-carb vegetables. In addition, many ladies find eating fewer carbs: So lets get started with some meal prep! Just starting out and was curious, what do you mean by healthy noodle? This meal plan, all the meat is in raw measurements. Starches include grains like bread, rice, pasta, and quinoa, but they also include starchy vegetables like beans, peas, corn, sweet potato and potatoes. 2. hb```. I really like the protein/carb/fat ratio on the seven day meal plan. Hi Tish! Hi Amy! 168.6g Protein, Browse You can use 1%, but stick to 1/2 cup! Video of the Day. Reach out for bulk pricing or plate orders: amy@healthbeet.org. If I replace the nonfat Greek yogurt with cottage cheese does it have to be fat free or can I substitute 1% low-fat cottage cheese? Food Cleanse; 800 Calories; 1200 Calories; 1500 Calories; Intermittent Fasting; Fit + Fab After 40; The Healthy Man Plans; Gut Health; Low Carb & Keto Friendly Plans EatingWell may receive compensation for some links to products and services on this website. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. Hi Amy, is the workout plan in the 30 day plan what you used for your first bikini competition? History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. 2. 287 calories. I did NOT think this was possible. I really like your 1200 calorie meal plan, but the total number of daily carbs seems high. 1/3 cup cheese . Snack-1 medium-sized apple with almond butter. Starches include grains like bread, rice, pasta, and quinoa, but they also include starchy vegetables like beans, peas, corn, and potatoes. (IPE) A food scale and following a plan is going to help tremendously! But I cant find it to print. Ive noticed with a higher protein diet, that: There isnt really a need to eliminate carbs, even when you are trying to lose weight. Preheat oven to 425 degrees. 0000011521 00000 n of chicken breast at lunch and dinner would provide you with 500 calories and 76 g of protein per day. 0000061779 00000 n I would like to lose a few pounds (around 1.5 kg). For one, its difficult to get accurate measurements for calories of the foods you eat. 24.0g Fat Thanks so much ! Dont over complicate meal prep! meal prep, meals, dinner, easy dinner, lunch, easy lunch, food prep, meals for work, meal ideas, TJs, Trader Joes, Recipes & Meal Prep, Recipes, Recipes and Meal Prep, carb control, carbs, carbohydrates, low carb, low carbohydrate, veggie noodles, zoodles, zucchini noodles, pasta alternative, recipe, recipes, protein, 6 Easy Meals to Make with Ground Beef or Ground Turkey, What I Eat in a Day as a Nutritionist - April 1, What I Eat in a Day as a Nutritionist - March 25. 0000033240 00000 n My workout plan for cardio and strength training. Its rare that you wouldnt reach your goal by undereating. If it needs heating, microwave or stir fry with an oil spray briefly. African Heritage Diet as Medicine: How Black Food Can Heal the Community. endstream endobj startxref Top with dressing, hot sauce, & lime juice. So glad I found your site. My problem is mostly carbs. 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less. But the lean protein and quality fats will still leaving you feeling full when youre done eating. (you can read my weight loss story here). Lunch- 1 Avocado. Good morning! Create your meal plan right here in seconds. Reach your diet and nutritional goals with our calorie calculator, weekly meal My 12 mindset hacks that helped me to stay motivated, consistent, and stick with it long enough to see results! Eating fewer carbs can: reduce appetite (1) (helping weight loss be effortless! Hi Debbie, Breakfast- 2 Banana Chocolate Chip Mini Muffins (flourless) with Raspberries (1 cup) and non-fat Greek yogurt (1/2 cup) Snack- blackberries (1 cup) Lunch- 1 serving of Chicken Satay Bowls topped with Spicy Peanut Sauce. Is the chicken and ground beef weighed before or after cooking it? Although the exact amount of weight loss can vary based on your metabolism and nutritional needs, following a nutrient-dense 1,200 calorie diet can lead to 1-2 pounds of weight loss per week. Foods, Meal planning software for dietitians, trainers, and coaches. Much less expensive that way! Hi, is ground chicken okay to use instead of ground turkey? (But if you need help, this is my list of favorite high protein foods). and schedule. To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus increase to 2 servings White Bean & Avocado Toast at lunch, increase to 1/3 . veggies and rice in bowls with a side of fresh spinach, plate of delicious-looking high-protein meal, spicy jerk shrimp and pineapple on a sheet pan, 2023 EatingWell.com is part of the Allrecipes Food Group. Also, i dont eat meat often and am wondering if you have a vegetarian plan? Thank you so much for sharing. If its not enough food, youll know! If you count macros, that is close to: 55% protein, 30% carbs, and 15% fat. Thankfully, there are plenty of delicious, healthy foods to fill your day with while following this eating plan. My 12 mindset hacks that helped me to stay motivated, consistent, and stick with it long enough to see results! Lunch. Foods, Meal planning software for dietitians, trainers, and coaches. For this reason, exercise should remain an important part of your daily routine. Just a single cup of raspberries contains 8 grams of filling fiber with only 15 grams of carbs, which is why you'll see them often on this simple high-protein, low-carb meal plan. I do not see any correlation between the two. Meal-Prep Tip: Save 1 serving of the Taco Lettuce Wraps to have for lunch on Day 7. Food Cleanse; 800 Calories; 1200 Calories; 1500 Calories; Intermittent Fasting; Fit + Fab After 40; The Healthy Man Plans; Gut Health; Low Carb & Keto Friendly Plans 0000049005 00000 n Once spaghetti squash is shredded, mix with cheeses and broccoli. By the way most of the foods on the meal plan i already eat. Snack -Almonds (1 oz) Lunch- 2 cups of light raspberry yogurt. The best high-fiber diet plan to help you lose weight, improve gut health, help your heart, lower diabetes risk and help you poop better. Is this a one time payment or an ongoing thing? The combination of protein and fiber increases satisfaction and can reduce appetite at your next meal. Im considering trying your program. IMPORTANT: Products will vary on nutrition information. A low calorie diet has been shown to result in weight loss, despite the distribution of macros. Great question!! Daily Totals: 1,224 calories, 60 g fat, 37 g fiber, 107 g carbohydrates, 76 g protein, 1,129 mg sodium. Daily Totals: 1,219 calories, 67 g fat, 33 g fiber, 100 g carbohydrates, 64 g protein, 1,867 mg sodium. 0000066146 00000 n For example, MayoClinic.com states that an average diet contains 2,000 calories with 50 to 175 g of protein. I tend to fast until around 1-2pm due to my work schedule. 1 2 0 0 C a l o r i e H i g h P r o t e i n L o w C a r b D i e t S h o p p i n g L i s t 14 C greens (any) 1 cucumber 1.5 Onion 4 med. But this by far has made me so Happy -I screamed. This means that youre getting additional nutrients alongside your carbohydrates. Hi Fred! Dinner: Eggplant Parm. 0000056754 00000 n 37 grams fiber. Hi Becky!So happy you found me too!For this one, there really is no recipes. 2 cups mixed salad greens topped with cup chopped tomato, cup chopped cucumber, 3 Tbsp. I think it makes it easier to stick withyour calories and macros when you have a shorter eating window. Toast bread to desired doneness. How do you feel about skipping breakfast? I have a 4 year old who is as of now at 1 seizure in 5 months. Please enable javascript and jZ!GSfdfdfAvc?QfTdT+ Thank you for this. It is not. What does C mean in your measurements? ThanksAmy. NVM about noodles I found it in your post:). 0000006194 00000 n Dont worry a few calorie difference wont be a problem. I cooked all the ground turkey for the week, and then measured it into 7 days. Your email address will not be published. Ill wait & watch for your vegetarian plan . Over 100 grams of protein each day. 0000022756 00000 n this link is to an external site that may or may not meet accessibility guidelines. You dont have to drop to 1200 calories forever. 0000005891 00000 n 1 ounce low fat mozzarella cheese, or fat free cheese, 1 cup Plain Greek nonfat yogurt (this must be plain, nonfat, at 100 calories per 140 grams), 8 ounces of Chicken (must be chicken breasts for the calories to match mine), 2 cups greens (can be any variety- romaine, iceberg, spinach, or a mix), 2 cups extra veggies (I included a variety in the printable 7 day meal plan), About 2 cups of a variety of cooked vegetables, Protein ice cream!! Eating 4 oz. Will it be safe to do it for 2 to 4 weeks? Thank you! Hi there, I just started this plan this week. It builds healthy cells and repairs ones that are damaged, keeps your immune system in tip-top shape and helps you to feel full and satisfied after a meal, making weight loss easier. But I would take a look at the quality of foods you are eating. Mother of 3, runner, and NPC Fitness competitor. 0000008150 00000 n If you eat a standard American diet theres a chance youre eating a lot more than that. In fact, eating too few carbohydrates can actually make weight loss harder because you miss out on key nutrients, like fiber from whole grains and legumes, that help you to feel full and satisfied on fewer calories. 974 0 obj <>stream You'll still see some traditional carbs in the plan, like beans and chickpeas, because they are healthy foods that you don't need to fully exclude in order to eat low-carb. So a few months of being ultra consistent, really isnt that long. 0000008908 00000 n 1200 Calories Plus - 7 Day Plan - Menu 1 Summer. Bread and butter. Also, would it be bad if I substituted fat free cottage cheese for Greek yogurt? Ice cream is made and it was delicious when I tasted it while making it! It is a struggle to get 110 grams of protein on a 1200 calorie daily intake. The nutrient counts for the calories, carbs, and protein, as I am reporting them are taken from a report in MyFitnessPal, that you can see here. Im sorry Sha-ree. I am allergic to seafood, replacement ideas? He definitely needs more calories! Choose foods that contain the highest concentrations of protein in order to reach your protein goal and stay within your caloric limits. I love bread, rolls, pasta, etc. An average calories over the course of the day is whats important. Question for the meal plan are there recipes for the dinners or do you just throw everything in? Amy Roskelley, Bsc. BUT, Im a HUGE fan of fasting! Hi Maria!1 cup of egg whites should be about 180 grams.The yogurt, I used 140 grams.Veggies, 2 cups is about160 gramsIs there one Im forgetting? Clementine. On average, most healthy adults consume an average of 2,000 calories per day, with a diet composed of protein, carbohydrates, natural foods such as fruit and vegetables, whole grains, and minimal amounts of fat and sugar. thanks for your question. Hi Amy, Im a soon to be a 69 year old person. A typical adult woman needs 1,600 to 2,400 calories per day, according to the U.S. Dietary Guidelines 2015-2020. I have a couple of questions if you dont mind. One thing for vegetarians to note as well is that make of your protein sources also contain carbs, things like black beans or veggie burger patties. Included in my 30 day meal plan is this calendar of the FULL 30 days of 1200 calories each day. In this high-protein, low-carb meal plan, we keep the carbs at no more than 120 grams per day while still meeting the recommended amount of fiber each day (30 grams) from fiber-rich fruits and vegetables, like berries, edamame and hearty kale. Do you have more meals of high protein low carb? Amy, Your email address will not be published. Reach out for bulk pricing or plate orders: amy@healthbeet.org. Fats, while my diet has been low in fat for a very long time, are also critical for weight loss. 943 0 obj <> endobj Is this cooked cabbage or raw? H\n0l/*mI+!u;hl@FgU'-KlQY=U!zc[]oi$}8QsL3F}Pr/V7{{WY!ovvtK^! Eating fewer carbs can: reduce appetite (1) (helping weight loss be effortless! Your email address will not be published. The printable shopping list for all the meals on the 1200 calorie high protein, low carb plan. If you count macros, that is close to: 55% protein, 30% carbs, and 15% fat. I always reply. I dont eat meat or tuna , fish . MBA, ACE, AFPA, IAP, IPEis a health & fitness professional with a Bachelors of Science in Community Health from BYU. How To Calculate My Recommended Dietary Allowance, LIVESTRONG.COM: MyPlate, Vanilla Lowfat Yogurt, MayoClinic.com: End the Guesswork With These Nutritional Guidelines. Combine avocado and pineapple with 1 tsp. Feel free to make substitutions where needed, just make sure to keep each meals calorie count roughly the same. High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer, which is especially important when cutting calories to lose weight. Reducing your intake of carbohydrates and fat and increasing your intake of fruits and vegetables is one way to accomplish this. Daily Totals: 1,211 calories, 52 g protein, 162 g carbohydrate, 38 g fiber, 50 g fat, 1,226 mg sodium. Following a meal plan, or having a pattern for my meals has helped me and thousands of people lose weight. Thank you so much for sharing this. 1300 calorie meal plan high protein - Lemon pepper tuna. Bake spaghetti squash, cut side faced down on the baking sheet, for 35 minutes. Hi Dawn, While spaghetti squash is baking, spray a pan with an oil spray. But the biggest reason the plan is slightly under 1200 calories is because there is plenty of things we eat that often go untracked. What Happens to Your Body When You Eat NutsEveryDay. This means that you would need to eliminate 400 calories from your diet and increase your protein intake by 25 to 150 g. Reduce your intake of carbohydrates and fatty foods to help reduce your caloric intake. I have a calorie calculator here if you want to calculate more accurately! The majority of your success will be changing your diet for sure! reload the page, or use a browser that supports javascript. 0000044447 00000 n I maintain my weight, but only loose weight when I fast. Ill only change up my meal plan weekly, rather than daily. MNNKNN@54--9-8J*$ %Kfdfd Alyssa Jung Alyssa is a senior editor for the Hearst Lifestyle Group Health Newsroom, supporting Prevention, Good . But it also took 30+ years! The typical man needs 2,000 to 3,000 calories. Thanks for this guide. (check out my high protein meal prep post here). Worksheets with a weight tracker, habit tracker, and some blank recipe pages and shopping lists. Creating a calorie deficit is the only effective way to lose weight and reach your goals. Mix the egg and egg whites in a bowl and pour the mixture into the pan. H\ O1Pnl@K a NIytaOtCsl! 418 calories. trailer <<94FA6B7234D746D9AD755249259BDC89>]/Prev 370102>> startxref 0 %%EOF 98 0 obj <>stream When I create calorie focused meal plans, I meal plan in a way that the calories are a little under, rather than over. Supplement the foods you eat with protein shakes made from whey protein. Cucumbers, broccoli, cauliflower, etc. Meal Swaps - Up to 3 items only - Name the day, the meal and advise its replacement of same value. Daily Totals: 1,206 calories, 53 g fat, 33 g fiber, 98 g carbohydrates, 89 g protein, 1,304 mg sodium. Therefore, we made sure to pack this low-carb plan with at least 30 grams of fiber per day, mostly from fruits, vegetables and some whole grains and legumes. 0000003560 00000 n Jump-start weight loss with this high-protein meal plan that's low in carbs, but not so low that you'll miss out on important nutrients. I have been trying to regain my lost muscle, having ideally substituted for a few pounds of fat in my body. 1200 calories happens to be the calorie threshold most people would agree would create an appropriate deficit, while still meeting your micronutrient needs. Breakfast- Raspberries (1 cup) and non-fat Greek yogurt (2/3 cup) Snack- 1 medium-sized Kiwi. Our high-protein weight-loss meal plan includes fiber-rich carbohydrates, like those from berries, white beans and broccoli. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Just listen to your body! I just need assurance. Roasted & salted are fine. While low-carb diets like the ketogenic diet and Atkins diet restrict carbs to as low as 20 grams per day, you don't have to go that low to see weight-loss benefits. The Daily 1200 Calorie High Protein Meal Ideas: All 3 Free Printables for the 1200 Calorie meal plan and shopping list: report in MyFitnessPal, that you can see here. Can I use this meal plan if I practice Intermittent fasting with OMAD? ~%_W+ Lettuce takes the place of tortillas in our low-carb, gluten-free taco lettuce wraps. https://healthbeet.org/weight-loss/macro-counting/, https://healthbeet.org/protein-peanut-butter-ice-cream/, https://healthbeet.org/healthy-meal-plans/. Here's what the research says about this nutritious and versatile type of food. Hi Kim, I dont have subs for those things in the meal plan. this would be a struggle to follow without meat. Otherwise, just some salt and sour cream! That's roughly 15 to 18 percent of your calorie intake on a 1,200-calorie diet. This plan is awesome! While its important to have a balanced diet (which I discuss a lot on my Choose MyPlate articles like this one) protein is often the most difficult micronutrient to get in your diet. I dont know better. OSTz*rLl5k=Ci)+ endstream endobj 61 0 obj <> endobj 62 0 obj <>stream diet w/1200 calories I could afford to lose 5-8 lbs its a battle-I will tweak your menus to help me figure my meal plan thank you for helping us all out have a blessed day. Hi, Im not here to criticize or anything. (calculate what you need for your calories and macros here). Required fields are marked *, document.getElementById("comment").setAttribute( "id", "a3b958191169ee4582a631f584a9f3c0" );document.getElementById("c08a1a06c7").setAttribute( "id", "comment" );Comment *, This blog contains affiliate links, including Amazon. This is what I tell all the kids I teach nutrition to. I am starting the meal plan and have a few questions. Mix protein powder and milk together in a bowl until there are no clumps. Id probably ask again! 0000044533 00000 n Masters of Business (University of Utah) Certified Personal Trainer (ACE), Certified Personal Chef (IAP), and Certified as a Nutrition & Wellness Consultant (AFPA), Certified Mind, Body, Eating Coach. Day One: This 2200-calorie meal plan focused on protein has 175 grams of protein, 208 grams of carbohydrates, and 78 grams of fat. Is there a maintenance plan to transition to after the weight comes off? 0000006752 00000 n I dont have a vegetarian plan yet. Thank you so much for this!!! Thats definitely not true. Your email address will not be published. You can make a smoothie as a meal by adding this to 1 cup of yogurt and 1 cup of blueberries, which equates to 404 total calories and 37 g of protein. Fish, Chicken, Meat, Vegetarian. So glad you found my plan! Add cereal. 0000009928 00000 n Because your caloric intake is being reduced, you will need to increase your intake of low-calorie foods to keep you full and compensate for the calories that are no longer available to you. 1200 Calorie High Protein Diet - Chicken quinoa. 2022 Rachel Paul Nutrition LLC. 1/2 cup tomatoes, canned, crushed. Your weight might hit a plateau for a very long time until you cut your calories sufficiently to lose weight. So with all that being said, I will take this plan and weight my food out to reach my goal. this link is to an external site that may or may not meet accessibility guidelines. By Dezi Abeyta. Top with dressing, hot sauce & lime juice. Welcome, Im glad you found thi. Use of this site constitutes acceptance of our, This Is How Much Protein You Need to Eat Every Day, 1,200-Calorie Meal-Prep Plan for Weight Loss, Butternut Squash Soup with Avocado & Chickpeas, How to Make Mediterranean Chicken Quinoa Bowls, 1 cups edamame (in pods), sprinkled with coarse sea salt to taste, 1/2 cup nonfat plain Greek yogurt with 1 plum, chopped. 0000005293 00000 n The more protein you can eat, the more efficient your metabolism is. To make up for the lower amount of carbs, we packed in high-protein foods (like chicken, eggs and lean beef) to exceed the daily recommended amount of 50 grams per day, and added healthy fat sources (like almonds, olive oil and peanut butter) to get the calories up to 1,200. However I am Canadian. Snack - 1 serving of lemon pepper tuna. 4. Like to know how long should I stick to this program need to lose25lbs. Protein powder. On one of the days it has cabbage. All rights reserved. and schedule. Mother of 3, runner, and NPC Fitness competitor. Yes, you can still eat cheese and lose weight! Advertisement. Then, tell me how you feel. This prep was actually super simple. I am new to macros and thinking about trying your meal plan. I have been looking for a simple 1200 calorie plan that my daughter and I can follow with simple foods I can find at my regular grocery store. Thanks for reaching out. If I start eating at noon. reload the page, or use a browser that supports javascript. I need to update that post with some ice cream links. Please advise the total amount of fiber that is contained in the 30 day plan. Hi Carol! I do plan on tracking fiber for future plans! Eggs - including the yolk or just egg whites. You can also figure out your protein needs based on how much you weigh. Early research also shows that salmon eaters had lower fasting insulin levels, which can help keep your blood sugar in check and reduce your risk for diabetes. A low calorie diet has been shown to result in weight loss, despite the distribution of macros. Im excited for you too. Get the free printable high protein template, the 7 day meal plan, and the shopping list here. Changing my eating habits and adding vigorous exercise to my day may be too much at once. Print the 1200 calorie 7 Day High Protein Shopping List here, CLICK NEXT FOR MY PRINTABLE 30 day 1200 CALORIE MEAL PLAN. (IPE) Hi Molly, Links to the supplements I take, as well as the gadgets, and products I use on a regular basis. Snacks PROTEIN 1 ounce cheese 1 cup milk or unsweetened soy milk 1 cup yogurt, plain 1 string cheese 1 large hard-boiled egg cup hummus cup unsalted nuts (almonds, walnuts, pecans) 47 unsalted pistachios (1 ounce) 2 tablespoons natural nut butter 1 serving equals: Choose 1 serving (choose 1 snack between each meal up to 2 snacks per day) I always rotate my dinners though. hGM~f3pSHPTDv;7JG? dP 2,TA ^rfWL.9gw;z%$ !R SHKDpq!THT0 bB9eTpCEbre##>Y@oez$bl9'"`*aY5w.H;?VU )z=E8e=B V{z|G&"%!Ch|6Uss/z&&Z. Cut sliced tomatoes in halves or quarters, if necessary. Higher protein really did have me thinking about food less often! Emma deliberately 1200 Calorie High Protein Diet Menu hid the key to the door of the fence, Charles thought really lost.. A diet low in carbohydrates - which can mean a LOT of different things. This is how I prepped: Thats it! All rights reserved. In my 30 day meal plan, I have a full day of instructions for all 30 days, like the one below. Monday. Much appreciated! This was all the food for a 1200 calorie day. 1/2 cup shelled edamame, seasoned with a pinch each of coarse salt & pepper, 1/3 cup shelled edamame, seasoned with a pinch each of coarse salt & pepper, 2/3 cup no-salt-added canned white beans, rinsed. plans, grocery lists and more. So, at the end of the day, youll likely be closer to 1200 calories, even if you think you are eating less. HWmoF_a_:N:4Y7{A4@[ey/:hZdh$w|GR 0000055621 00000 n 0000015333 00000 n Hi for the powders the T is for teaspoons or tablespoons? And even then, it still took several months of consistency to get to my goal. But I needed all the macros calculated ??????? Yes! Here's what the research says about this nutritious and versatile type of food. You have saved me a lot of time, which is paramount considering my extremely busy schedule. https://fattyliverdisease.com/can-fruit-make-you-fat/. So start with this one: DAY 1, and eat the same food for the rest of the week! This week, after planning a 1200 calorie day, I decided to take some pictures! Especially if you are already eating mostly healthy and exercising. Its probably weird, but I like fat free sour cream and mustard! Line baking sheet with parchment paper, spray it with an oil spray. Im not super hungry in the mornings and Id love to save that as a snack for later after lunch if it can be moved. That is a bummer on the eggs, but also, when were you advised this? This 1200 calorie weight loss meal plan is high in protein, low in carbs, and low in dietary fat. Most women struggle to lose weight permanently. 0000002936 00000 n Try to get any carbohydrates that you do eat from high fiber foods instead. Make the Mediterranean Chicken Quinoa Bowl and refrigerate individual portions in separate meal-prep containers to have for lunch on Days 2, 3, 4 and 5. The above plan is just a sample. YES! https://fattyliverdisease.com/can-fruit-make-you-fat/. thanksfor considering it! Breakfast- 1 serving of Ham and Eggs scrambled with 1 cup of Strawberries. Im using frozen blueberries here, so putting it in the yogurt and then in my fridge made it so the blueberries werent frozen the next morning. Just sent it to you. I appreciate the nutritional help. WATCH: How to Make Mediterranean Chicken Quinoa Bowls, Simple 30-Day Meal Plan to Lose Weight: 1,200 Calories, How To Meal Prep a Week of High-Protein Lunched in 30 Minutes, 14-Day Clean-Eating Meal Plan: 1,200 Calories. While spaghetti squash is baking, spray a pan with an oil spray. I fully believe, even on a low calorie diet like 1200, that as long as your protein meets minimum guidelines, and the stimulus through heavy training is there, you wont lose muscle while you lose fat. Fish and seafood - shrimp, salmon, sardines, mackerel, etc. Thank you! Other foods also contain carbohydrates, including: and protein and fat sources like - dairy, nuts, avocado.