7 Days 1200 Calorie Diet Plan| Written by a Dietitian
Dr. Khansa August 31, 2024
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7 Days 1200 Calorie Diet Plan| Written by a Dietitian

Let’s understand why a 1200 calorie diet plan is important. The answer is when we talk about fat loss healthily, then 1200 calories for a normal healthy person is excellent. The best way to reduce the extra fat is to include a high-protein, low carb and low-fat diet. Why a high-protein diet to lose fat? A high-protein meal helps to reduce the chances of loss of muscle mass. Our target is to reduce extra fat. So, a combination of low-calorie and high-protein meal plans helps people lose weight without deficiency of essential nutrients. Key Components of Meal Menu Sample 7-Day 1200 Calorie Meal Plan Here, is the 7-day diet plan. it contains a 1200 calorie meal menu. A professional dietitian designed This diet plan with calories and macronutrients mentioned in it. A healthy and normal person can enjoy it to lose weight and for fitness. Day 1 Smoked Trout with salad and mixed greens Ingredients: Recipe:Combine the smoked trout, cherry tomatoes, cucumber, red onion, capers, and mixed greens in a big bowl. Mix the olive oil, lemon juice, salt, and pepper in a small bowl.Pour the salad dressing over it and toss to mix it in. Top with a scattering of freshly chopped dill. Serve right away and savour! Oatmeal with Cheddar Ingredients: Recipe:Heat 1/2 tbsp oil in a large saucepan over medium heat. Add shallot and cook, stirring occasionally, until softened, 1 to 2 minutes. Then add oats and stir for 1 minute. Add water salt and pepper. Bring to a boil, then reduce heat to a simmer. Cook, stirring often, until creamy, 10 to 12 minutes.Meanwhile, heat the remaining oil in a large skillet over medium-high heat. Add collards along with the remaining water and each salt and pepper. Cook, stirring occasionally, until tender, 5 to 7 minutes. Stir cheese and salsa into the oatmeal. Serve with the collards, eggs and more salsa, if desired. Day 2 Egg Salad Sandwich Ingredients: Recipe:In a small bowl, mix the mustard and olive oil. Chop the boiled egg whites and whole eggs, and add to the mustard mixture. Spread the egg salad mixture on the bread to serve open-faced or as a sandwich. Enjoy this easy 1200 calorie diet plan. Day 3 Avocado Toast Ingredients: Recipe:Mash your avocado, and add salt and lemon. Add a layer of cottage cheese on the toast. Garnish with chopped green onion and fresh pepper. Enjoy this 1200 calorie diet plan. Day 4 Chicken Omelette Ingredients: Recipe:In a small bowl, whisk the eggs together until they are smooth. Place a large pan on the stove on low heat and add the coconut oil. Once the coconut oil is melted, pour the eggs into the pan. Sprinkle the eggs with salt and pepper and let the eggs cook for a few minutes until the edges start to brown.Add the chicken, cheese, tomato and spinach to half of the omelette and allow it to cook for a few more minutes. Fold the omelette in half using a spatula and cook for a few more minutes until the omelette is golden and cooked through. Strawberry Coconut Smoothie Ingredients: Recipe:Blend strawberries, coconut milk, protein powder, water, and honey until creamy. Add ice and serve it. Enjoy this 7-day 1200 calorie diet plan. Day 5 Baked Chicken Ingredient: Recipe:Set oven temperature to 400°F. Chicken breasts should be pressed to a 1-inch thickness and put in a casserole dish coated with non-stick cooking spray. On each chicken breast, spread a little basil pesto sauce. Bake for about 15 minutes, uncovered.After taking the chicken out of the oven, top each breast with a thinly sliced tomato and mozzarella cheese. Return to the oven and sit for 5 to 7 minutes until the cheese has melted. Take pleasure in this simple 1200 calorie diet. Day 6 Roasted Chickpeas Ingredients: Recipe:Preheat oven to 400°F (204°C). Line a large baking sheet with a silicone baking mat. Set baking sheet aside. Use cold water to rinse and drain the chickpeas in a large strainer. Spread them out onto a prepared baking sheet and pat dry.Once 100% dry, place chickpeas into the oven and bake for 15 minutes. Remove chickpeas from the oven, but keep the oven on. Drizzle chickpeas with olive oil—evenly coated chickpea with a large spatula.Mix the cinnamon and sugar, then sprinkle over chickpeas and stir to coat them evenly. Place coated chickpeas back in the oven and bake for another 15 minutes.After chickpeas are done, please keep them in the oven. Turn the oven off and slightly crack open the oven door. Allow the chickpeas to sit inside as the oven cools down for 30 minutes. Remove from the oven. Day 7 Honey Salmon Ingredients: Recipe:Combine the sauce ingredients and divide the sauce in half. Marinate the salmon in half of the sauce for 15-30 minutes. Arrange salmon on a foil-lined and bake at 350°F for 15-20 minutes, depending on the thickness of the salmon.Pour the salmon with the leftover marinade halfway through. Dish and serve the salmon hot drizzled with the remaining sauce. Enjoy this 1200 calorie diet plan. Conclusion A 7-day, 1200 calorie diet plan can be an effective short-term strategy for weight loss, especially when written by a dietitian to ensure you’re getting essential nutrients. This plan will start your journey by focusing on portion control and nutrient-rich foods. However, it’s important to note that such a low-calorie diet is unsuitable for everyone. Always consult with a healthcare professional before starting any diet, and remember that sustainable weight loss involves a balanced diet, regular exercise, and healthy lifestyle changes. FAQs What is the 7-day 1200 calorie diet plan challenge diet? According to science, if you properly follow a 7-day calorie meal plan then you will quickly lose your body fat. How to get super slim in 7 days? If you follow the meal properly avoid fast and junk food and take green tea daily, then you will see clear results. How much weight can I lose on a 1200 calorie

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The Best High Protein Meal Prep on a Budget?
Dr. Khansa April 27, 2024
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The Best High Protein Meal Prep on a Budget?

In today’s fast world, managing time for work and meals is difficult. But with little planning, we find the Best High Protein Meal Prep on a Budget. These are easy, healthy and delicious recipes for you. it does not matter if you are a busy professional or a student on a budget. Now it’s easy to make delicious healthy recipes within time. Why choose high-protein meal prep? Before starting a high-protein meal prep, it is important to understand why a high-protein meal is essential. Protein is an essential macronutrient. It helps in repairing and building tissues and muscles. it also helps in the immune system. it helps to give a feeling of fullness and reduce cravings which reduces weight earlier. Benefits of meal planning Nutrient timing and consumption Ensure balanced nutrition: Keep in mind, that daily macronutrient consumption is essential—macronutrients (such as carbohydrates, protein and fat) specific quantities should be included in your diet. Also, the right timing for nutrient consumption matters a lot. Portioned control Already, portion your food to avoid over-eating and weight gain. So, you will choose the right amount of nutrients and calories according to your BMI(Body Mass Index). Reduce food waste The most important thing is that pre-meal preparation helps to save food from waste. you pre-plan the actual portion size you need to consume. Budget Friendly High Protein Meal Prep A High-Protein meal prep helps with weight loss and muscle gain. That’s why most people who do more workouts focus on a high-protein diet. Ricotta Parfait Calories Fat Carbs Protein 298 9 30 24 Total nutritional facts for 1 serving Ingredients Recipe: Combine yoghurt, ricotta and lemon zest in a bowl. Top with raspberries, almonds and chia seeds. Nutritional Values High protein, low carb, vegetarian. Helps in fat loss and muscle gain. Allergens Parmesan Cheese Omelette Calories Fat Carbs Protein 405 18 30 30 Total nutritional facts for 1 serving Ingredients Recipe: Whisk eggs and egg whites in a small bowl. Place near the stove. Heat oil in a medium nonstick skillet over medium heat. Add broccoli and shallot. Cook, stirring frequently, until tender, about 5 minutes. Pour the eggs into the pan, without stirring, and sprinkle cheese on top. Cover the pan and cook until the eggs are set 3 to 4 minutes. Serve with toast. Try this healthy high-protein meal prep. Nutritional Values High protein, low carb, vegetarian Allergens Peanut Butter Toast Calories Fat Carbs Protein 440 10 69 22 Ingredients Recipe: Spread toast with peanut butter and top with banana slices. Sprinkle with cinnamon and protein powder. Thats it. This is a delicious high protein meal prep. Just try it. Nutritional Values high protein, vegetarian Allergens Precaution It isn’t recommended for diabetic patients. Smoked Trout with Toast Calories Fat Carbs Protein 430 24 5 42 Total dietary facts for 1 serving Ingredients Recipe: Whisk eggs, milk, pepper and salt in a medium bowl. Leave it when turns light yellow. Heat oil in a medium nonstick skillet over medium heat. Add shallot and cook, stirring, until starting to brown, 1 to 2 minutes. Then, add the egg mixture and reduce heat to medium-low. Cook, undisturbed, until the edges set, about 30 seconds. Sprinkle trout over the eggs. Using a rubber spatula, gently push and fold the eggs until fluffy and barely set, 2 to 4 minutes. Stir in spinach. Remove from heat, cover and let stand until the spinach is wilted, 1 to 2 minutes. Sprinkle cheese and cucumber slice for garnishing. Then serve with a toasted bread slice. Nutritional Values high protein, low carb Allergens Arugula Omelette Calories Fat Carbs Protein 460 31 7 31 Total dietary facts for 1 serving Ingredients Recipe: In a small bowl, beat eggs with milk and a dash of salt. In a small nonstick skillet, heat 1 teaspoon of oil over medium heat. Then, add the egg mixture and cook for one to two minutes until the bottom is set and the middle is still somewhat runny. After flipping the omelette, sprinkle cheese and heat for 30 seconds or until it sets. Move to a plate. Nutritional Values high protein, low carb, vegetarian Allergens Peach and Mango Smoothie Calories Fat Carbs Protein 387 9 47 30 Total dietary facts for 1 serving Ingredients Recipe: Take a blender, and combine the mango, yoghurt, milk, and vanilla. Blend until smooth. After transferring the smoothie into a bowl, garnish it with peach slices, raspberries, almonds, coconut, and chia seeds depending on taste. Enjoy this easy high protein meal prep. Nutritional Values high protein, vegetarian Allergens Precaution This high-protein meal prep is not recommended for Diabetic patients. Berry and Nut Parfait Calories Fat Carbs Protein 392 15 37 31 Total dietary facts for 1 serving Ingredients Recipe: Layer yoghurt, berries and almonds in a bowl, glass or jar. Sprinkle honey on top. Nutritional Values high protein and vegetarian Allergens Precaution This high-protein meal prep is not recommended for Diabetic patients. Yoghurt and Blueberries Calories Fat Carbs Protein 208 1 25 25 Total dietary facts for 1 serving Ingredients Recipe: Add yoghurt to a bowl. Then, Top with blueberries and drizzle with honey. Enjoy this easy high-protein meal prep. Nutritional Values high protein, vegetarian Allergens lactose Yoghurt and Strawberry Parfait Calories Fat Carbs Protein 323 7 37 28 Total dietary facts for 1 serving Ingredients Recipe: In a small bowl, combine strawberries and sugar. Let rest until the berries begin to release juice, about 5 minutes. Layer the yoghurt and the strawberries with their juice in a 2-cup container to construct the parfait. Add protein powder, then sprinkle granola over top. Nutritional Values high protein, vegetarian Allergens Precaution This high-protein meal prep is not recommended for Diabetic patients. Mushroom with baked egg and cheese Calories Fat Carbs Protein 350 22 4 28 Total dietary facts for 1 serving Ingredients Recipe: Preheat the oven to 350 degrees. Apply a light coating of oil to the mushrooms and garlic. After placing the mushrooms bottom-side up in two very lightly greased gratin

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