1200 Calorie Atkins Meal Plan

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 due to the fact that an Atkins diet carried high amounts of saturated fats which were deemed as unhealthy by numerous health experts around.

Well, with some new studies and researches in place over the years, this diet plan has proved its prowess in triggering weight loss process within humans around.

Based on a book written by famous physician Dr.Robert C Atkins in the year 1972, the diet plan facilitates a 4 phase plan to help people lose weight within a minimum time period.

What is a 1200 calorie Atkins meal plan?

You are required to follow a high-fat, high protein, low carb diet while keeping your daily calorie intake within 1200 calories. Now, when we talk about lowering down of the daily carbs intake, you must focus on consuming 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 1200 calorie Atkins meal plan and all they need to do is just replace the meat and poultry with their vegetarian alternatives like Soy, Nuts, and seeds.

Guidelines to follow during the 1200 calorie Atkins meal plan

  • Never skip your meals as that would lay a negative impact on your weight loss goals
  • Include proteins in each of your meals on a daily basis as that would help you in feeling filled for longer periods while also triggering the muscle growth process.
  • Try to keep your daily carb intake as low as possible ( 25gm to 50 gm)
  • Bulk up on fats consumptions in order 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 on a daily basis

Weekly planner for 1200 calorie Atkins meal plan

Day 1.

1200 calorie Atkins meal plan - southwestern eggs

1200 calorie Atkins meal plan – southwestern eggs

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 - plain tuna salad

1200 calorie Atkins meal plan – plain tuna salad

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 serving of sautéed zucchini

Total calories for the day-1207

 

Day 3.

1200 calorie Atkins meal plan - cheese slices

1200 calorie Atkins meal plan – cheese slices

Breakfast- 1 serving of scrambled eggs with spinach and cream cheese with 1 cup 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.

1200 calorie Atkins meal plan - poached eggs  

1200 calorie Atkins meal plan – 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.

1200 calorie Atkins meal plan - arugula salad

1200 calorie Atkins meal plan – arugula salad

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.

1200 calorie Atkins meal plan - cucumber avocado salad

1200 calorie Atkins meal plan – cucumber avocado salad

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.

1200 calorie Atkins meal plan - mushroom and asparagus scramble

1200 calorie Atkins meal plan – mushroom and asparagus scramble

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 have to be a bit careful about your food choices and meal portions on a daily basis to get the desired results forward.

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