Are you looking to lose weight or maintain a healthy lifestyle? One popular diet that has been gaining traction is the 1200 calorie diet. This diet involves consuming 1200 calories per day, which is considered a low calorie intake yet still enough to provide essential nutrients for the body. The goal of this diet is to create a calorie deficit in order to achieve weight loss. However, many people may think that a 1200 calorie diet means bland and boring meals. But fear not, as we have gathered the top 10 delicious 1200 calorie diet recipes for you to try today!
Introduction to the 1200 Calorie Diet
Before we dive into the delicious recipes, let’s first understand what a 1200 calorie diet is all about. As mentioned earlier, this diet involves limiting your daily calorie intake to 1200 calories. This number may vary depending on factors such as age, gender, height, and activity level. It is always recommended to consult with a doctor or a registered dietitian before starting any new diet.
The main principle of a 1200 calorie diet is to create a calorie deficit, meaning you are burning more calories than you consume. This results in weight loss over time. However, it is important to note that this diet should not be followed long-term as it may lead to nutrient deficiencies. It is best to follow it for a short period of time to jumpstart your weight loss journey or to maintain a healthy lifestyle.
Benefits and Considerations of a 1200 Calorie Diet
There are several benefits to following a 1200 calorie diet, including weight loss, improved metabolism, and increased energy levels. By creating a calorie deficit, your body will start using stored fat as energy, leading to weight loss. Additionally, by consuming a balanced and nutritious diet within the limited calorie intake, you can improve your metabolism. This is because the body will learn to efficiently use the available energy and burn fat more effectively.
However, as with any diet, there are also considerations to keep in mind when following a 1200 calorie diet. It is important to ensure that you are still getting all the necessary nutrients your body needs to function properly. To achieve this, it is recommended to focus on consuming nutrient-dense foods such as lean proteins, whole grains, fruits, and vegetables. It is also important to listen to your body and make sure you are not feeling weak or fatigued. If that is the case, it may be a sign that you need to increase your calorie intake slightly.
Now, let’s move on to the delicious recipes that will help you stay within your daily 1200 calorie limit!
Breakfast Recipes
They say breakfast is the most important meal of the day, and for good reason. It kickstarts your metabolism and provides you with the energy you need to start your day. Here are three delicious breakfast recipes that are under 400 calories each.
1. Avocado Toast with Poached Egg (340 calories)
- 1 slice whole grain bread
- ¼ avocado, mashed
- 1 egg
- Salt and pepper to taste
Toast the bread and spread the mashed avocado on top. In a pot of simmering water, crack the egg carefully and poach for about 3-4 minutes. Once done, remove from the water and place on top of the avocado toast. Sprinkle with salt and pepper to taste.
2. Greek Yogurt Parfait (310 calories)
- ½ cup plain Greek yogurt
- ½ cup mixed berries
- 2 tablespoons chopped walnuts
- 1 teaspoon honey
In a bowl, layer the Greek yogurt with the mixed berries. Top with chopped walnuts and drizzle with honey.
3. Breakfast Burrito (380 calories)
- 1 whole wheat tortilla
- 2 eggs, scrambled
- ¼ cup black beans
- 2 tablespoons shredded cheddar cheese
- 2 tablespoons salsa
Warm up the tortilla in a pan. Fill it with scrambled eggs, black beans, and shredded cheese. Roll it up and top with salsa.
Lunch Recipes
For lunch, we have three delicious and satisfying options that are all under 400 calories each.
1. Quinoa & Black Bean Salad (390 calories)
- ½ cup cooked quinoa
- ½ cup black beans
- ½ cup cherry tomatoes, halved
- ¼ cup diced avocado
- 2 tablespoons chopped cilantro
- Juice of 1 lime
- Salt and pepper to taste
In a bowl, mix together the quinoa, black beans, cherry tomatoes, avocado, and cilantro. Squeeze lime juice over the salad and add salt and pepper to taste.
2. Turkey Wrap (380 calories)
- 1 whole wheat tortilla
- 3 ounces deli turkey
- ¼ cup shredded lettuce
- 1 teaspoon honey mustard
- 1 small apple, sliced
Lay the tortilla flat and place the deli turkey, shredded lettuce, and honey mustard on top. Roll it up and serve with sliced apples on the side.
3. Grilled Chicken and Vegetable Kabobs (330 calories)
- 4 ounces boneless, skinless chicken breast
- ½ cup bell peppers, cut into chunks
- ½ cup red onion, cut into chunks
- ½ cup zucchini, cut into chunks
- 1 tablespoon olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Soak wooden skewers in water for 30 minutes. Thread the chicken and vegetables onto the skewers and brush with olive oil, lemon juice, salt, and pepper. Grill on medium heat for about 10-12 minutes or until chicken is cooked through.
Dinner Recipes
For dinner, we have three flavorful options that are all under 500 calories each.
1. Baked Salmon with Roasted Vegetables (480 calories)
- 4 ounces salmon
- ½ cup broccoli florets
- ½ cup cherry tomatoes
- ½ cup baby carrots
- 1 tablespoon olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Place the salmon on a baking sheet and surround it with the broccoli, cherry tomatoes, and baby carrots. Drizzle with olive oil and lemon juice, and season with salt and pepper. Bake at 375 degrees for 15-20 minutes or until salmon is cooked through.
2. Turkey Meatballs with Whole Wheat Pasta (450 calories)
- 4 ounces ground turkey
- ¼ cup whole wheat bread crumbs
- 1 egg
- 1 teaspoon Italian seasoning
- 1 cup whole wheat pasta
- ½ cup marinara sauce
- 1 tablespoon shredded parmesan cheese
In a bowl, mix together the ground turkey, bread crumbs, egg, and Italian seasoning. Roll into small meatballs and place on a baking sheet. Bake at 375 degrees for 15-20 minutes or until fully cooked. In a separate pot, cook the pasta according to package instructions. In a pan, heat up the marinara sauce and add in the cooked meatballs. Serve over the cooked pasta and top with shredded parmesan cheese.
3. Veggie Stir-Fry with Tofu (470 calories)
- 4 ounces firm tofu, cubed
- 1 cup mixed vegetables (broccoli, bell peppers, onions, carrots)
- 1 tablespoon olive oil
- 2 tablespoons soy sauce
- 1 teaspoon sesame oil
- 1 cup brown rice, cooked
In a pan, heat up the olive oil and add in the cubed tofu. Cook for about 5 minutes or until lightly browned. Add in the mixed vegetables and cook for an additional 3-4 minutes. In a small bowl, mix together the soy sauce and sesame oil. Pour over the stir-fry and cook for a few more minutes. Serve over brown rice.
Snack and Dessert Options
Even when following a low calorie diet, it is important to still allow yourself some snacks and treats in moderation. Here are two snack options and one dessert option that are all under 150 calories.
1. Apple with Peanut Butter (140 calories)
- 1 small apple
- 1 tablespoon natural peanut butter
Slice the apple into wedges and dip in the peanut butter.
2. Hummus and Vegetables (150 calories)
- ¼ cup hummus
- 1 cup raw vegetables (carrots, cucumber, bell peppers)
Serve the hummus with the raw vegetables for dipping.
3. Chocolate Banana “Ice Cream” (130 calories)
- 1 frozen banana
- 1 tablespoon cocoa powder
- 1 tablespoon almond milk
In a blender, combine the frozen banana, cocoa powder, and almond milk until smooth. Enjoy as a guilt-free dessert!
Conclusion
Following a 1200 calorie diet does not mean sacrificing flavor and enjoyment in your meals. With these top 10 delicious recipes, you can stay within your daily calorie limit while still enjoying satisfying and tasty meals. It is important to remember to also listen to your body and make sure you are consuming enough nutrients to maintain a healthy lifestyle. Happy cooking!