The Ultimate Guide to a 1200 Calorie Atkins Meal Plan

1200 Calorie Atkins Meal Plan – Overview

When people first learned about the 1200 calorie Atkins meal plan in the year 1972, they took it as an uncanny joke.

This was because an Atkins diet carried high amounts of saturated fats that were 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 the famous physician Dr.Robert C. Atkins, published in 1972, the Atkins diet involves a four-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.

When we talk about lowering the daily carb intake, you must focus on only healthy carb 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 undoubtedly the right way to go with your weight loss plans.

Still, to achieve the desired results, you must be careful about your daily food choices and meal portions.

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