1200-Calorie High Protein Diet | Personalized 7-Day Plan

1200 Calorie High Protein Diet

Besides building healthy cells and repairing damaged ones, protein keeps your immunity intact for extended periods.

Furthermore, it also helps you in feeling full and satisfied for long hours and hence you end up taking fewer calories for the day, while also losing some good weight eventually.

So, the ‘mantra’ is simple- add lots of protein to your diet and stay fit and lean for years.

What about this 1200 calorie high protein diet, then?

Well, this high protein diet is simply for people committed to losing some good weight by limiting their daily calorie intake to only 1200 calories.

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.

Speaking of lean protein, the same can be derived from food items like :

• Eggs: 100 grams of chicken eggs contain only 155 calories and 13 grams of protein
• Tuna: 100 grams of Tuna provides only 100 calories with 20 grams of high-quality protein
• Turkey: 100 grams of Turkey breast offers 22 grams of protein with just 157 calories
• Cottage cheese:100 grams of Cottage cheese provides just 98 calories and 11 grams of protein
• Spinach: Raw spinach (100 grams) offers 3 grams of protein with just 20 calories
• Salmon: 100 grams of Salmon offers 25 grams of protein with just 200 calories.
• Lentils: 100 grams of lentils provide 9 grams of protein with just 116 calories.

How much protein do you need daily?

It all depends on your lifestyle and if you are an average adult who isn’t physically active, 0.8 grams per kg of your weight is your daily protein requirement.

The exact requirements would go uphill if you do intense workouts and daily physical activity.

In that case, your daily protein requirement would be between 1.2 and 1.8 per kg of your body weight.

Guidelines to follow during the 1200 calorie high protein diet

• Always keep a diary to note down the protein content of foods that you are going to consume within the 1200 calorie protein diet plan
• Calculate your daily protein requirement as per the methodology mentioned above
• Consume at least 25-30 grams of protein in every meal to match the daily protein requirement
• Intake of both plant and animal protein in your diet to keep the balance.
• Always choose lean protein sources (list provided above) that contain fewer calories.
• Eat lots of water in between meals.
• Consult your doctor before jumpstarting with this 1200 calorie high, protein diet.

Sample weekly 1200 calorie high protein diet plan

Day 1.

Chicken quinoa

Breakfast-   Raspberries (1 cup) and non-fat Greek yogurt (2/3 cup)

Snack- 1 medium-sized Kiwi

Lunch-  1 serving  of Mediterranean Chicken Quinoa Bowl

Snack – Sliced almonds (1 tbsp)

Dinner- 1 serving of Vegan Coconut Chickpea Curry

Total calorie count for the day: 1206

Day 2.

Breakfast- 1 serving of Broccoli & Parmesan Cheese Omelet

Snack –1 medium-sized plum

Lunch- 1 serving of Butternut Squash Soup with Avocado and chickpeas

Snack-  1 medium-sized kiwi

Dinner- 1 serving of Citrus Poached Salmon with Asparagus with brown rice (1/2 cup)

Total calories for the day: 1195

Day 3.

Breakfast- Raspberries (1 cup) and non-fat Greek yogurt (2/3 cup) with Sliced almonds (1 tbsp)

Snack- Blueberries (1 cup)

Lunch- 1 serving of Mediterranean Chicken Quinoa Bowl

Snack-1 medium-sized kiwi

Dinner-1 serving of Asian Beef Noodle Bowl

Total calories for the day: 1207

Day 4.

Avocado

Breakfast-  1 serving  of Egg Salad Avocado Toast

Snack- Raspberries (1 cup)

Lunch-1 serving of Mediterranean Chicken Quinoa Bowl

Snack-1 medium-sized orange

Dinner- 1 serving of Spicy Jerk Shrimp

Total calories for the day: 1212

Day 5.

Breakfast- 1 serving of Egg Salad Avocado Toast

Snack –2 medium-sized kiwis

Lunch- 1 serving  of Butternut Squash Soup with Avocado and chickpeas

Snack- Raspberries (1 cup)

Dinner- 1 serving of Zucchini Parmesan

Total calories for the day: 1220

Day 6.

Breakfast- Raspberries (1 cup) and non-fat Greek yogurt (2/3 cup) with Sliced almonds (1 tbsp)

Snack-1 medium-sized kiwi

Lunch- 1 serving of Veggie & Hummus Sandwich with 1 medium-sized orange

Snack- Edamame pods (1 cup)

Dinner- 1 serving of Garlic-Lime Pork with Farro and spinach with 2 servings of steamed broccoli topped with almonds

Total calories for the day: 1222

Day 7.

Breakfast- 1 serving of Banana Pancakes with raspberries (1/2 cup) and maple syrup(1 tbsp)

Snack- non-fat plain Greek yogurt (1/2 cup) with 1 chopped plum

Lunch- 1 serving of Mixed Green Salad (with edamame and beetroot)

Snack- Whole wheat bread (1 slice) with mashed avocado(1/4 cup) as a topping

Dinner- 1 serving of Salmon Tacos with Pineapple Salsa and 1 serving of broiled mango

Total calories for the day: 1219

Summing it up!

This 1200 calorie high protein diet can help you quickly achieve your weight loss goals.

Still, the results may vary as per your dedication and focus on following the diet plan daily.

Moreover, this diet plan is not for people already diagnosed with specific health ailments like high blood pressure, diabetes and specific kidney-related issues.

1200 Calorie High Protein Diet in PDF

See Also

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