1200 Calorie Atkins Meal Plan – Overview
When people first came to know about the 1200 calorie Atkins meal plan in the year 1972, they took it as an uncanny joke initially.
This was because an Atkins diet carried high amounts of saturated fats, deemed unhealthy by numerous health experts.
With some new studies and research, this diet plan has proved its prowess in triggering human weight loss.
Based on a book by famous physician Dr.Robert C Atkins in 1972, the diet plan facilitates a 4 phase plan to help people lose weight within a minimum period.
What is a 1200 calorie Atkins meal plan?
You must follow a high-fat, high-protein, low-carb diet while keeping your daily calorie intake within 1200 calories.
Now, when we talk about lowering the daily carbs intake, you must focus on only healthy carbs options like whole-wheat cereal, quinoa, or granola.
Can vegetarians also follow this 1200 calorie Atkins meal plan?
Yes, vegetarians can also follow this meal plan and all they need to do is replace the meat and poultry with vegetarian alternatives like Soy, Nuts, and seeds.
Guidelines
- Never skip your meals, as that would hurt your weight loss goals.
- Include proteins in your meals daily to help you feel filled for extended periods while also triggering muscle growth.
- Try to keep your daily carb intake as low as possible (25 to 50 gm)
- Bulk up on fat consumption to get the best benefit out of this diet plan
- Always stick to the food options that are permitted within the 1200 calorie Atkins meal plan
- Drink at least 8 ounces of water to keep your body hydrated daily
Weekly planner for 1200 calorie Atkins meal plan
Day 1.
Breakfast- 1 serving of southwestern eggs
Snack- 1 serving of tuna avocado salad with 1 serving of cucumber slices
Lunch- 2 servings of cheese slices
Snack- Almonds ( 1 oz)
Dinner- 1 serving of baked chicken breast with 2 servings of cauliflower mash
Total calories for the day: 1187
Day 2.
1200 calorie Atkins meal plan – Lime shrimp
Breakfast- 2 servings of southwestern salsa eggs
Snack- 1 serving of plain tuna salad
Lunch- 2 servings of mixed greens with olive oil and lemon salad dressing
Snack- 4 cups of strawberry-flavored water with 1 serving of cheese slices
Dinner- 1 serving of cilantro lime shrimp with 2 servings of sautéed zucchini
Total calories for the day: 1207
Day 3.
Breakfast- 1 serving of scrambled eggs with spinach and cream cheese with 1 cup of strawberries
Snack- 1 serving of ginger apple and a mint green smoothie with 1 serving of cucumber slices
Lunch- 1 avocado
Snack- 1 serving of cheese slices
Dinner- 1 serving of tuna stuffed baked pepper with 2 servings of sautéed kale
Total calories for the day: 1201
Day 4.
Poached eggs
Breakfast- 2 servings of poached eggs
Snack- 1 serving of tuna avocado salad
Lunch- 1 serving of lemon avocado salad
Snack- 2 servings of pistachio-crusted goat cheese balls
Dinner- 1 serving of oven-baked summer squash with 1 serving of roasted broccoli
Total calories for the day: 1211
Day 5.
Breakfast- 1 serving of spinach Swiss and egg white omelet with pecans ( 1 oz)
Snack- 2 servings of arugula salad
Lunch- 2 servings of tuna turmeric salad with 2 servings of cheese slices
Snack- Almonds ( 1 oz)
Dinner- 1 serving of cheesy microwave chicken, broccoli and cauliflower
Total calories for the day: 1184
Day 6.
Breakfast- 2 servings of southwest salsa eggs
Snack- 1 serving of mixed greens with olive oil and lemon salad dressing
Lunch- 1 serving of cucumber avocado salad
Snack- Almonds ( 1 oz)
Dinner- 1 serving of pepper steaks with mushrooms
Total calories for the day: 1199
Day 7.
Breakfast- 1 serving of mushroom and asparagus scramble with 2 strips of bacon.
Snack- 2 servings of Arugula salad
Lunch- 1 serving of lemon parmesan salad with 1 serving of cheese slices
Snack- 1 serving of plain tuna salad
Dinner- 1 serving of bacon tuna salad
Total calories for the day: 1215
Summing it up
A 1200 calorie Atkins meal plan is surely the right way to go with your weight loss plans.
Still, you must be a bit careful about your daily food choices and meal portions to get the desired results.
1200 Calorie Atkins Meal Plan in PDF
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|---|
| 1 | 1 serving of southwestern eggs | 1 serving of tuna avocado salad with 1 serving of cucumber slices | 2 servings of cheese slices | Almonds ( 1 oz) | 1 serving of baked chicken breast with 2 servings of cauliflower mash |
| 2 | 2 servings of southwestern salsa eggs | 1 serving of plain tuna salad | 2 servings of mixed greens with olive oil and lemon salad dressing | 4 cups of strawberry-flavored water with 1 serving of cheese slices | 1 serving of cilantro lime shrimp with 2 servings of sautéed zucchini |
| 3 | 1 serving of scrambled eggs with spinach and cream cheese with 1 cup of strawberries | 1 serving of ginger apple and a mint green smoothie with 1 serving of cucumber slices | 1 avocado | 1 serving of cheese slices | 1 serving of tuna stuffed baked pepper with 2 servings of sautéed kale |
| 4 | 2 servings of poached eggs | 1 serving of tuna avocado salad | 1 serving of lemon avocado salad | 2 servings of pistachio-crusted goat cheese balls | 1 serving of oven-baked summer squash with 1 serving of roasted broccoli |
| 5 | 1 serving of spinach Swiss and egg white omelet with pecans ( 1 oz) | 2 servings of arugula salad | 2 servings of tuna turmeric salad with 2 servings of cheese slices | Almonds ( 1 oz) | 1 serving of cheesy microwave chicken, broccoli and cauliflower |
| 6 | 2 servings of southwest salsa eggs | 1 serving of mixed greens with olive oil and lemon salad dressing | 1 serving of cucumber avocado salad | Almonds ( 1 oz) | 1 serving of pepper steaks with mushrooms |
| 7 | 1 serving of mushroom and asparagus scramble with 2 strips of bacon. | 2 servings of Arugula salad | 1 serving of lemon parmesan salad with 1 serving of cheese slices | 1 serving of plain tuna salad | 1 serving of bacon tuna salad |
See Also
