Some common examples include bagels, waffles, and pastries, most breakfast cereals, white rice, bread, tortillas, and pizza. Switch up the traditional ground beef and rice stuffed peppers by swapping out white rice for nutrient-dense quinoa and using lean ground turkey instead of beef. Lettuce takes the place of tortillas in our low-carb, unimeal customer service gluten-free taco lettuce wraps. Stuffed with lean ground beef, jicama, avocado and salsa and a whopping 23 g of protein per serving, this lunch (leftover from last night’s dinner) will keep you feeling full for hours. Still, medical guidance is highly recommended before starting this diet plan. People with various health issues like hypertension, diabetes, and cardiovascular problems must avoid them in every aspect.
Day 1,200 Calorie Meal Plan & Recipe Prep
Try adding pumpkin seeds to salads, baked goods, oatmeal, or yogurt, or mix them with unsweetened dried fruit and almonds for a convenient snack. Fish is an excellent source of protein and provides several important vitamins and minerals, like iodine, selenium, and vitamin B12 (26). It’s also high in bioavailable iron, zinc, selenium, and vitamins B12 and B6 (24). Roasted chickpeas are a great way to satisfy your craving for crunchy foods while staying within your nutritional goals. Chickpeas are versatile when it comes to the spices and seasonings you choose to top them with. Sweet, savory, or spicy—there is sure to be a combination to fit the mood you are in.
Example Seven Day 1200 Calorie High Protein Meal Plan
After you lose weight, you can gradually increase calories and still maintain your weight loss. I’ve been able to maintain my weight loss at 1500 calories without gaining weight. You don’t have to restrict yourself, there are tons of meals you can make on a low-cal, low-carb diet that are just as tasty as anything else! Read on to see what you can and can’t wait on the diet as well as a 7-day meal plan you can follow. Whether you followed this entire weight-loss plan for the whole 30 days or simply took bits and pieces from it, we hope you found this low-carb meal plan helpful.
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Remember to incorporate strength training at least twice a week to help reduce the amount of muscle loss that often comes with weight loss. Eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants. Dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients. Greek yogurt is a great option, as it is high in protein as well as nutrients such as calcium, vitamins, and minerals.
Dinner: (332 calories, 18 g carbohydrates)
Not only https://www.cdc.gov/nutrition/features/healthy-eating-tips.html is protein essential for your health but consuming it can keep you feeling full and satisfied, which supports a healthy body weight (3). If eating the same meals all week does not appeal to you, food prepping is the way to go. Unlike meal prepping, you do not have to cook all the meals.
Dairy products
- For example, a meatless burger will have less protein and more carbohydrates than an animal-based burger.
- A low-carb diet or a low-carb way of eating is a diet low in carbohydrates – which can mean a LOT of different things.
- Always consult a healthcare professional before starting any diet or exercise program.
- Try adding pumpkin seeds to salads, baked goods, oatmeal, or yogurt, or mix them with unsweetened dried fruit and almonds for a convenient snack.
- Lowering your carbs consumption to that level can make you miss out on crucial nutrients like Fiber, which can be derived easily from whole grains and legumes.
- When you have a solid plan you will succeed more easily, as without one, you might get off track.
Salmon is also an excellent source of protein and can help a person feel more satisfied at meals. A main concern with taking in too much protein is an overall dietary imbalance. Consuming excessive protein may lead to inadequate intake of carbohydrates and fats. It’s important to maintain a well-rounded diet that includes a balance of all three macronutrients for overall health. If you are over age 50, you should increase protein intake to one gram per kilogram of your body weight just to maintain muscle mass, which declines with age. Quinoa is a plant-based protein source that is also a complete protein.
Dinner (416 calories, 41 g protein)
They are not only rich in protein but also provide healthy fats, vitamins, and minerals. Nuts are high in fat and calories, so be mindful of portion sizes. Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc.
Day 2: Lunch
A high protein diet plan typically means that a greater share of your daily calories comes from protein—usually around 30%. This translates to roughly 1.2 to 1.5 grams of protein per kilogram of body weight per day. This level of protein intake can help support satiety, muscle maintenance, and healthy metabolism, especially when you’re trying to lose weight or maintain lean muscle mass. Unlike some high protein diet plans that cut out entire food groups, the Mayo Clinic Diet Higher Protein meal plan offers a more balanced, flexible approach. It includes lean proteins, whole grains, fruits, veggies, and healthy fats—so you get all the nutrients your body needs.
P.M. Snack (42 calories, 11 g carbohydrates)
When vegetables are soft, add low-sodium vegetable broth and pre-cooked lentils. For a healthier option, choose jerky with less than 300 milligrams of sodium per serving and minimal added sugars and additional ingredients. Add in a piece of part-skim string cheese, and you have a filling, high-protein snack. Serve up Greek yogurt as part of your smoothie, parfait, or fruit salad, or even use it as a substitute for sour cream in many dishes. Sprinkle in a small handful of low-sugar granola and chopped fresh fruit for some added fiber, and a boost of antioxidants, vitamins, and minerals. Moreover, you can also grab all the required fiber for the day (30 grams) while feasting on your favorite fruits and vegetables.
Fatigue and Weakness
Creating a calorie deficit is the only effective way to lose weight and reach your goals. Especially if you are already eating mostly healthy and exercising. Your weight might hit a plateau for a very long time until you cut your calories sufficiently to lose weight. (calculate what you need for your calories and macros here). All you need to do is bring lean protein food options containing fewer calories and more proteins to help you achieve your weight loss goals. It’s important to keep in mind that everyone’s calorie requirements are unique.