1200 Calorie High Protein Low Carb Diet (Full Week)

1200 Calorie High Protein Low Carb Diet: Lose weight without compromising on your daily nutrition!

Studies have proved that following both a low carb diet and a low-calorie diet can effectively help you in shedding all of that unwanted weight around your body. Now the same research has also confirmed that if you add a high-protein diet into the same schedule, the results would be simply amazing.

While there are random diet plans around that encourage people to limit their carbs consumption to as low as 20gms/ day, that won’t really help you with your weight loss plans in the long run.

Lowering down your carbs consumption to that level can certainly make you miss out on key nutrients like Fibers that can be derived easily from whole grains and legumes. So, the question is-is there any meal plan that can make you lose some good weight, without actually losing on the nutrition part?

The answer is a ‘ Yes’ and you can achieve the same weight loss goals while following the 1200 calorie high protein low carb diet plan.

What is a 1200 calorie high protein low carb diet plan?

As the name suggests, you are only allowed to consume 1200 calorie during a day whiles keeping your diet high on protein and low on carbohydrates.

The best part of this 1200 calorie high protein low carb diet is that you can consume as much as 120gm of carb during the day without compromising on the taste factor.

Moreover, you can also grab all the required fiber for the day (30gm) while feasting on your favorite fruits and vegetables.

Major highlights of the 1200 calorie high protein low carb diet

  • You can include healthy carb options like Chickpeas and beans that can also bring you some good protein content.
  • You don’t really need to cut on your whole grains but got to limit their consumption according to the daily dietary schedule.
  • This diet plan include only healthy carbs that also come along like a good protein and fiber source
  • High-protein food items and healthy fat sources have been added to compensate for the low carb consumption in the diet plan
  • Due to high protein consumption, you will feel less hungry and eventually consume lesser calories
  • The person has to drink at least 3ltrs of water on a daily basis to get the best results out of this 1200 calorie high protein low carb diet.

Sample 1200 calorie high protein low carb diet plan

Day 1.

1200 Calorie High Protein Low Carb Diet - muffins

1200 Calorie High Protein Low Carb Diet – muffins

Breakfast-   2 Banana Chocolate Chip Mini Muffins (flourless) with Raspberries (1 cup) and non-fat Greek yogurt (1/2 cup)

Snack- blackberries (1 cup)

Lunch-  1 serving of Chicken Satay Bowls topped with Spicy Peanut Sauce

Snack – shelled edamame (1/2 cup)

Dinner- 1 serving of Shrimp Scampi Zoodles with 1 slice of whole-wheat baguette

Total calorie count for the day – 1206

Day 2.

1200 Calorie High Protein Low Carb Diet - egg-in-a-hole

1200 Calorie High Protein Low Carb Diet – egg-in-a-hole

Breakfast- 1 serving of “Egg in a Hole” Peppers with  1 serving of Avocado Salsa

Snack –Blueberries (1 cup)

Lunch- 1 serving of Salmon Salad-Stuffed Avocado

Snack-  1 Banana Chocolate Chip Mini Muffins (flourless)

Dinner- 1 serving of White-Bean Sage Cauliflower Gnocchi with 2 cups of mixed greens salad

Total calories for the day-1195

Day 3.

1200 Calorie High Protein Low Carb Diet - salad

1200 Calorie High Protein Low Carb Diet – salad

Breakfast-Non-fat Greek yogurt(1/2 cup) with raspberries(1 cup), Honey(1tbsp) and Chia seeds(1 tbsp)

Snack-Blackberries ( 1 cup) with shelled edamame(1/3 cup)

Lunch- 1 serving of Chicken Satay Bowls topped with Spicy Peanut Sauce

Snack-1 Banana Chocolate Chip Mini Muffins (flourless)

Dinner- 1 serving of grilled Salmon with Smoky Chickpeas & Greens

 Total calories for the day-1207

Day 4.

1200 Calorie High Protein Low Carb Diet - chicken satay bowls

1200 Calorie High Protein Low Carb Diet – chicken satay bowls

Breakfast-  2 Banana Chocolate Chip Mini Muffins (flourless) with raspberries(1 cup) and non-fatty greek yogurt(1/2 cup)

Snack- Unsalted almonds (2 oz) with 1 Clementine

Lunch- 1 serving of Chicken Satay Bowls topped with Spicy Peanut Sauce

Snack-Blackberries (3/4 cup)

Dinner- 1 serving of Pork Paprikash with Cauliflower Rice and 1 serving of roasted green beans

Total calories for the day-1212

Day 5.

1200 Calorie High Protein Low Carb Diet - bacon

1200 Calorie High Protein Low Carb Diet – bacon

Breakfast- 1 serving of Bacon & Broccoli Egg Burrito (low carb )

Snack –Raspberries (1 cup)

Lunch- 1 serving of Chicken Satay Bowls topped with Spicy Peanut Sauce

Snack-Hummus (3 tbsp) with celery sticks (4 nos)

Dinner- 1 serving of Pesto Spaghetti Squash with Mushrooms & Sun-Dried Tomatoes (vegan) with canned white beans with no added salt(2/3 cups)

Total calories for the day -1220

Day 6.

1200 Calorie High Protein Low Carb Diet - taco lettuce

1200 Calorie High Protein Low Carb Diet – taco lettuce

Breakfast- Non-fat Greek yogurt (1/2 cup) with raspberries (1 cup), Honey (1 tbsp) and Chia seeds (1 tbsp)

Snack-1 medium apple with 1 string of cheese

Lunch- 1 serving of Chicken Satay Bowls topped with Spicy Peanut Sauce

Snack- Raspberries (1 cup),

Dinner- 1 serving of Taco-lettuce wraps with 1 serving of Avocado & Pineapple salad

Total calories for the day-1222 calories

Day 7.

1200 Calorie High Protein Low Carb Diet - zucchini lasagna

1200 Calorie High Protein Low Carb Diet – zucchini lasagna

Breakfast- 1 serving of Spring green frittata with raspberries (1 cup)

Snack- Sliced pineapple (1/2 cup)

Lunch- 1 serving of taco lettuce wraps with sliced avocadoes (1/4 cup)

Snack- Blackberries (1/2 cup)

Dinner- 1 serving of Zucchini Lasagna with whole wheat baguette (1 slice)

Total calories for the day-1219

Summing it up!

This 1200 calorie high protein low carb diet is specially meant for people who are looking forward to shedding their weight in some really quick time. The best part of this diet plan is that you don’t really need to cut a lot on your carbs intake (like other diet plans).

Still, medical guidance is highly recommended before you kick start with this diet plan, and people with various health issues like hypertension, diabetes, and cardiovascular issues must avoid in every aspect.

Printable (PDF) 1200 calorie high protein low carb diet

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 2 Banana Chocolate Chip Mini Muffins (flourless) with Raspberries (1 cup) and non-fat Greek yogurt (1/2 cup) 1 serving of "Egg in a Hole" Peppers with  1 serving of Avocado Salsa Non-fat Greek yogurt(1/2 cup) with raspberries(1 cup), Honey(1tbsp) and Chia seeds(1 tbsp) 2 Banana Chocolate Chip Mini Muffins (flourless) with raspberries(1 cup) and non-fatty greek yogurt(1/2 cup) 1 serving of Bacon & Broccoli Egg Burrito (low carb ) Non-fat Greek yogurt (1/2 cup) with raspberries (1 cup), Honey (1 tbsp) and Chia seeds (1 tbsp) 1 serving of Spring green frittata with raspberries (1 cup)
Snack blackberries (1 cup) Blueberries (1 cup) Blackberries ( 1 cup) with shelled edamame(1/3 cup) Unsalted almonds (2 oz) with 1 Clementine Raspberries (1 cup) 1 medium apple with 1 string of cheese Sliced pineapple (1/2 cup)
Lunch 1 serving of Chicken Satay Bowls topped with Spicy Peanut Sauce 1 serving of Salmon Salad-Stuffed Avocado 1 serving of Chicken Satay Bowls topped with Spicy Peanut Sauce 1 serving of Chicken Satay Bowls topped with Spicy Peanut Sauce 1 serving of Chicken Satay Bowls topped with Spicy Peanut Sauce 1 serving of Chicken Satay Bowls topped with Spicy Peanut Sauce 1 serving of taco lettuce wraps with sliced avocadoes (1/4 cup)
Snack shelled edamame (1/2 cup) 1 Banana Chocolate Chip Mini Muffins (flourless) 1 Banana Chocolate Chip Mini Muffins (flourless) Blackberries (3/4 cup) Hummus (3 tbsp) with celery sticks (4 nos) Raspberries (1 cup), Blackberries (1/2 cup)
Dinner 1 serving of Shrimp Scampi Zoodles with 1 slice of whole-wheat baguette 1 serving of White-Bean Sage Cauliflower Gnocchi with 2 cups of mixed greens salad 1 serving of grilled Salmon with Smoky Chickpeas & Greens 1 serving of Pork Paprikash with Cauliflower Rice and 1 serving of roasted green beans 1 serving of Pesto Spaghetti Squash with Mushrooms & Sun-Dried Tomatoes (vegan) with canned white beans with no added salt(2/3 cups) 1 serving of Taco-lettuce wraps with 1 serving of Avocado & Pineapple salad 1 serving of Zucchini Lasagna with whole wheat baguette (1 slice)
Total calorie count for the day 1206 1195 1207 1212 1220 1222 1219

is 1200 calorie meal plan safe

1200 calorie meal plan