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.
The same research has also confirmed that if you add a high-protein diet to the same schedule, the results would be excellent.
While there are random diet plans around 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 certainly make you miss out on crucial nutrients like Fiber that can be derived easily from whole grains and legumes.
So, the question 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 calories daily while 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 carbs 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 need to cut on your whole grains but got 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 lesser 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 & 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 & 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
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.
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 weight in a rapid time.
The best part of this diet plan is that you don’t 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. 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
| 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 |
See Also
Is 1200 calorie meal plan safe
Printable Vegetarian Protein Sources
Weight Gain Smoothies Without Protein Powder
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.