1200 Calorie High Protein Low Carb Diet (Full Week)

1200 Calorie High Protein Low Carb Diet

Studies have proved that following a low-carb and low-calorie diet can effectively help you shed unwanted weight around your body.

The same research has also confirmed that the results would be better if you add a high-protein diet to the same schedule.

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

Lowering your carbs consumption to that level can make you miss out on crucial nutrients like Fiber, which can be derived easily from whole grains and legumes.

So, is there any meal plan that can make you lose some good weight without losing on the nutrition part?

The answer is yes.

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

As the name suggests, you can only consume 1200 calories daily while keeping your diet high on protein and low on carbohydrates.

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

Moreover, you can also grab all the required fiber for the day (30 grams) 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 need to cut on your whole grains but have to limit their consumption according to your daily dietary schedule.
• This diet plan includes 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 fewer calories.
• The person has to drink at least 3ltrs of water daily to get the best results from this 1200 calorie high protein, low carb diet.

Sample 1200 calorie high protein low carb diet plan

Day 1.

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

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.

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 and greens

 Total calories for the day: 1207

Day 4.

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.

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 and sun-dried tomatoes (vegan) with canned white beans with no added salt(2/3 cups)

Total calories for the day: 1220

Day 6.

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

Day 7.

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 meant for people looking forward to shedding weight rapidly.

The best part of this diet plan is that you don’t need to reduce your carbs intake (like other diet plans).

Still, medical guidance is highly recommended before starting this diet plan. People with various health issues like hypertension, diabetes, and cardiovascular problems must avoid them in every aspect.

Printable (PDF) 1200 calorie high protein low carb diet

See Also

Is 1200 calorie meal plan safe

1200 calorie meal plan

1200 Calorie Keto Meal Plan

Printable Vegetarian Protein Sources

Weight Gain Smoothies Without Protein Powder