1200 Calorie High Protein Diet. Custom 7 Day Meal Plan

1200 Calorie High Protein Diet

While most of the people think of Proteins as ‘food for only the Gym-goers’, it comes with some really amazing benefits for the other lot too. Besides building the healthy cells and repairing the ones that are damaged, protein also keeps your immunity intact for longer periods.

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

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

What about this 1200 calorie high protein diet then?

Well, this high protein diet is simply for people that are 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 that contain lesser 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 gm of chicken eggs contain only 155 calories and 13 gm of protein
  • Tuna-100 gm of Tuna provides only 100 calories with 20 gm of high-quality protein
  • Turkey-100 gm of Turkey breast offers 22gm of protein with just 157 calories
  • Cottage cheese-100 gm of Cottage cheese provides just 98 calories and 11gm of protein
  • Spinach- Raw spinach (100gm) offers 3gm of protein with just 20 calories
  • Salmon-100 gm of Salmon offers 25 gm of protein with just 200 calories.
  • Lentils -100 gm of lentils provide 9gm of protein with just 116 calories.

How much protein do you need on a daily basis?

It all depends on your lifestyle and if you are an average adult who isn’t indulged in much physical activity, 0.8gm per kg of your weight is your daily protein requirement.

Now the same requirements would go uphill in case you are a person doing intense workout and physical activity on a  daily basis. In that case, your daily protein requirement would be in between 1.2-1.8 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 high protein diet plan
  • Calculate your daily protein requirement as per the methodology mentioned above
  • Consume at least 25-30gm protein in every meal in order to match the daily protein requirement
  • Intake 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 the meals
  • Consult your doctor before jumpstarting with this 1200 calorie high protein diet

Sample weekly 1200 calorie high protein diet plan

Day 1.

1200 Calorie High Protein Diet - chicken quinoa

1200 Calorie High Protein Diet – 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.

1200 Calorie High Protein Diet - broccoli omelet

1200 Calorie High Protein Diet – broccoli omelet

Breakfast- 1 serving of Broccoli & Parmesan Cheese Omelet

Snack –1 medium-sized plum

Lunch- 1 serving of Butternut Squash Soup with Avocado & 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.

1200 Calorie High Protein Diet - raspberry

1200 Calorie High Protein Diet – raspberry

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.

1200 Calorie High Protein Diet -avocado

1200 Calorie High Protein Diet -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.

1200 Calorie High Protein Diet - butternut squash soup

1200 Calorie High Protein Diet – butternut squash soup

Breakfast- 1 serving of Egg Salad Avocado Toast

Snack –2 medium-sized kiwis

Lunch- 1 serving  of Butternut Squash Soup with Avocado & Chickpeas

Snack- Raspberries (1 cup)

Dinner- 1 serving of Zucchini Parmesan

Total calories for the day -1220

Day 6.

1200 Calorie High Protein Diet - hummus sandwich

1200 Calorie High Protein Diet – hummus sandwich

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 & Spinach with 2 servings of steamed broccoli topped with almonds

Total calories for the day-1222 calories

Day 7.

1200 Calorie High Protein Diet - banana pancake

1200 Calorie High Protein Diet – banana pancake

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 effectively help you to achieve your weight loss goals with the utmost ease. Still, the results may vary as per your dedication and focus towards following the diet plan on a daily basis. Moreover, this diet plan is not for people who are already diagnosed with certain health ailments like high blood pressure, diabetes and certain kidney related issues.

1200 calorie high protein low carb diet