Diet menu for 1200-1500 calories per day for weight loss from simple foods that do not need to be cooked

How and why does the 1200 kcal per day diet work?

It has been established that the average energy needs of a modern person are 1500-2000 kcal per day. When overeating or lack of physical activity, an excess of calories occurs, because the body takes for its needs exactly as much as it needs to maintain life processes.

And the extra calories, regardless of our desire, go to the synthesis of fats, that is, they are collected in reserve, forming the so-called social savings. Each kilogram contains about 7,000 kilocalories.

It is this “Klondike” of energy that a low-calorie diet is aimed at. Lack of calories from food forces the body to take them from fat deposits. A compensatory mechanism is activated, which leads to the breakdown of fat and the release of energy. This is a complex process involving many enzymes, which ultimately converts fat into carbon dioxide and water, which are easily excreted from the body.

Benefits and principles of the diet

The peculiarity of a low-calorie diet is that it is balanced in such a way that it provides the daily needs for nutrients, vitamins, and microelements without disrupting metabolic processes. Temporarily depriving a healthy body of only 300 kcal per day if it has fat reserves will not negatively affect its condition.

The main principles of the diet are:

frequent meals 5-6 times a day in small portions;
compliance with the diet - at certain hours;
drinking enough fluid – 1.5-2 liters per day;
the BJU ratio in % should be 30/20/50, and in absolute numbers the recommended daily amount of protein is 50 g, fat – 40 g, carbohydrates – 180 g.

Weight loss occurs gradually, 1.5-3 kg per week, there are no sharp restrictions on the range of products.

Who is a low-calorie diet contraindicated for?

Any restrictions on the usual diet are stressful for the body and require it to mobilize resources, and it copes well with this task if it is healthy. In the presence of diseases, increased stress can lead to their exacerbation and worsening of the condition.

Contraindications to the 1200 kcal diet are diseases of the circulatory system, digestion, kidneys, endocrine system, infectious and inflammatory diseases, pregnancy and lactation, childhood, adolescence and old age. It is not suitable for those who play sports professionally. Therefore, your decision to “go on” a diet must first be agreed with a general practitioner or nutritionist.

Prohibited and permitted products

To achieve results, you will have to limit your food preferences and exclude taboo foods from your diet. Their list is not that long:

fatty meat, lard, bacon, loin, ham;
smoked meats, pickles, marinades and canned food, they increase appetite;
potatoes in any form;
zucchini, pumpkin, eggplant - slow down the breakdown of fats;
fatty milk and kefir, fermented baked milk, cream, sour cream, high-fat cheeses;
semolina, rice;
bread and pastries made from white flour;
sugar and sweet confectionery - cakes, sweets, ice cream;
drinks and juices with sugar, alcohol;
sweet fruits - yellow bananas, apricots, grapes;
hot spices, seasonings.

Recommended sources of protein include fish, seafood, lean meat, mushrooms, eggs, nuts, legumes, low-fat cottage cheese and cheeses, and dairy products. The need for carbohydrates and fiber is met by cereal porridges - buckwheat, oatmeal, pearl barley, millet, vegetables and fruits, and herbs. Animal fats are replaced with unrefined vegetable oils - sunflower, olive, flaxseed.

Grocery list:

Squirrels

3 cans of tuna in its own juice
342g grilled chicken breast
228g cooked beef (roast beef)
2 frozen turkey/veggie burgers
Greek yogurt (920g)

Fruits

8 cups frozen fruit (or 3 cups frozen fruit and 5 cups fresh fruit)
1 banana

Vegetables

14 lettuce leaves
3 cups lettuce leaves
1½ cups frozen green beans
2½ cups cherry tomatoes
3 cups shredded cabbage
1 bunch of cilantro
1 bunch of green onions
1 lime
1 handful of fresh ginger
1½ cups chopped carrots
1 cup sweet pepper

Grocery

1¼ cups oatmeal
Unsweetened coconut
1 jar peanut butter (smooth)
15 kalamata olives
Honey
24 cashews
Three 15cm whole wheat tortillas
½ cup hummus
1 cup beans (any kind)
Protein shake

Menu for the week: 1200 kcal for every day

When planning a menu, you should distribute it in this way: 30% of your daily calories should be allocated for breakfast, 35-40% for lunch, 25-30% for dinner, and no more than 10% for snacks in between. Breakfast should be no later than 8 a.m., the last snack before bedtime before 10 p.m.

The daily diet can be compiled according to your preference, focusing on the product compatibility table. The approximate menu for the week is presented in the table:

*	Breakfast	Snack	Dinner	Snack	Dinner	Snack
Mon	Boiled beef 90 g, egg with green peas, coffee with milk without sugar 100 ml.	Grated carrots and apples 150 g.	Vegetable soup 250 g, boiled chicken breast 90 g, stewed beets 150 g, fruit jelly without sugar 30 g.	Rose hip decoction 200 ml.	Boiled fish 100 g, green peas 50 g, herbal tea	Kefir 200 ml.
W	Semi-fat cottage cheese 100 g, vinaigrette 150 g with vegetable oil, coffee with milk without sugar 100 ml.	Fruit salad 150 g.	Bean soup 250 g, boiled meat 90 g, apple compote without sugar 200 g.	Low-fat milk 200 ml.	Buckwheat porridge 100 g, stewed beets 150 g, green tea	Kefir 200 ml.
Wed	Stewed mushrooms 100 g, vegetable salad with olive oil 100 g, coffee with milk 100 ml.	Fresh apple 100 g.	Cold beetroot soup without sour cream 250 g, fish meatballs 100 g, stewed cabbage 150 g, fruit compote without sugar 200 g.	Orange or grapefruit 100 g.	Roll baked from minced meat and omelette 150 g, herbal tea	Kefir 200 ml.
Thu	Steamed chicken cutlets 100 g, stewed carrots 100 g, coffee with milk without sugar 100 ml.	Fresh cabbage salad 150 g.	Vegetarian green cabbage soup 250 g, boiled meat 90 g, green peas 90 g, fresh apple 100 g.	Kiwi 2 pcs.	Steamed fish fillet 100 g, vegetable stew 150 g.	Kefir 200 ml.
Fri	Boiled fish 100 g, vegetable salad with olive oil 150 g, coffee with milk without sugar 100 ml.	Fresh apple 100 g.	Mushroom soup 250 g, boiled chicken 100 g with stewed vegetables 100 g, fruit compote 200 ml.	Low-fat milk 200 ml.	Boiled meat 90 g, vegetable stew 150 g.	Kefir 200 ml.
Sat	Oatmeal 100 g, 1 boiled egg, cucumber salad 100 g, coffee with milk without sugar 100 g.	Nuts 75 g.	Fish soup 250 g, boiled meat 90 g with vegetable side dish 100 g, apple jelly 70 g.	Rose hip decoction 200 ml.	Chicken meatballs 100 g, green peas 50 g, cabbage schnitzel 200 g, green tea	Kefir 200 ml.
Sun	Vinaigrette with vegetable oil 150 g, semi-fat cottage cheese 100 g, coffee with milk without sugar 100 ml.	Fruit salad 100 g.	Vegetarian green cabbage soup 250 g, meat meatballs 100 g, stewed cabbage 150 g, fresh apple 100 g.	Pear 100 g.	Boiled fish 100 g with vegetable side dish 150 g, herbal tea	Kefir 200 ml.

The presented example of a menu is indicative; you can diversify it to suit your taste, add fresh herbs to dishes, or replace a product with an equivalent one.

For example, peas can be replaced with beans, lentils or beans, fish with seafood, boiled meat with steamed minced meat products, cottage cheese with low-fat hard cheese, apple with orange, kefir with unsweetened yogurt, white cabbage with cauliflower or broccoli. The main thing is to adhere to the recommended amount of products.

To make your task easier, you can use a ready-made table of caloric content of foods, as well as a calorie calculator to understand how much calories you need to consume daily to quickly lose weight.

Step-by-step plan for collecting dishes:

Make lazy oatmeal. Place ¼ cup oatmeal and ¾ cup Greek yogurt in a jar or container. Top with one cup of fresh or frozen fruit.
Thaw the green beans, then prepare the Tuna Niçoise Baskets. Divide 1 can tuna, ½ cup green beans, ½ cup chopped cherry tomatoes and five chopped olives among four lettuce leaves. Season with the juice of a quarter of a lemon or balsamic vinegar.
Make a roast beef salad. Combine 1 cup lettuce, ½ cup cherry tomatoes, ½ cup chopped carrots, 114g cooked beef, ½ cup any beans and sauce. If using a jar, place the sauce on the bottom and the lettuce on top. If you are using a container, place the lettuce at the bottom. You can dress the salad while preparing it or before eating it.
Mix pecan-lime sauce. Put 2 tbsp. water, ¼ cup peanut butter, 2 tbsp. freshly squeezed lime juice, 1 tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. low salt soy sauce and 2 tsp. honey into a blender bowl and mix until smooth. (1 tbsp sauce in Portion Fix counts as 2 tsp)
Make Asian-style chicken wraps. Take three containers and place 1 whole wheat tortilla in each container. Grind 8 raw and unsalted cashews; chop cilantro or parsley (to your taste); and chop the green onions (to taste). Top tortilla with 1 cup shredded cabbage, 3 ounces grilled chicken, cashews, cilantro or parsley, and green onions. Pour 1 tbsp. pecan-lime sauce.
Build a turkey burger or veggie burger. Take two containers and place lettuce leaves and a slice of tomato in each. Serve with one turkey or veggie burger, microwaved or toasted with mustard. For garnish, add ½ cup carrots or chopped peppers and ¼ cup hummus.

The result of the diet: photos “before” and “after”

Any dietary restrictions require a lot of patience. Not everyone succeeds in this; breakdowns, a return to the previous, usual diet, and weight gain are possible. Therefore, a positive psychological attitude and faith in the result are necessary.

Another disadvantage is that those who go to the gym, swimming pool, or perform heavy physical activity may feel weak and lack strength. This requires reducing stress during the diet.

The diet has many more advantages:

guaranteed weight loss - up to 3 kg in the first week, 1.5-2 kg in subsequent weeks, on average 10 kg are lost per month;
no health problems;
complete composition of the diet;
developing the habit of eating right, avoiding junk food;
cleansing and healing the body.

The effectiveness of the diet is influenced by proper rest and sleep, and mandatory drinking of drinking water between meals. You should also get rid of bad habits and avoid stressful situations. You cannot change your diet suddenly after finishing the diet; the return to your previous diet should be gradual.

Reviews from those who have lost weight

Positive Feedback

The diet works and the results are impressive. Depending on the duration of the diet, you can lose 3, 5, 10 kg. That is, immediately minus 2-3 sizes!
With 1200 calories, even overweight people can lose weight.
Modern technology helps count calories - for example, you can download an application on your phone that will help you regulate the volume of portions (a good example is “Lose Weight Together” for Android).
Lack of hunger (with proper nutrition management), slow accustoming of the body to proper nutrition.
You can even allow yourself cake and chocolate, but preferably for breakfast, and then eat exclusively the lowest-calorie foods so that your daily calorie intake does not exceed 1200 kcal.

You will see another positive review (with before and after images) in this video. Detailed comments from the girl who lost weight will explain how she lost weight so successfully:

Negative reviews and criticism

Even if a woman lost 5-10 kg, six months later the weight returned, partially or even with an “addition”. Not everyone gets this result, but with a complete return to a tasty, but high-calorie diet, such an outcome is inevitable.
It's just weight loss. With such a diet, muscles do not tighten (since you won’t be able to exercise), so, say, after childbirth, with a stretched tummy, it is better to choose a different type of weight loss.
It's hard to get used to counting calories every day. And if you are also busy at work or school, there is a high risk of frequent “slips”.

In general, the 1200 calorie diet is considered one of the most successful; it is recommended both by girlfriends or strangers on forums, and by famous nutritionists. This is not a “magic wand” that makes a woman a “model” forever. But such a diet helps you lose weight before an important event, the beach season. And if you introduce the basic principles of the diet into your future regular diet, the excess weight will not return even after the end of the diet.

Maggi diet for 4 weeks - original, reviews and photo results.

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