177x Filetype PDF File size 1.14 MB Source: www.beactive.com.au
1200 CALORIE MEAL PLAN So you’ve decided to try a 1200 calorie diet? Great! Cutting down on your caloric intake can help you shed some weight by forcing your body to turn to fat reserves for extra energy. Before you decide to try out a reduced calorie meal plan, we recommend speaking to your doctor. We also recommend checking out the EatForHealth.gov.au website to get an estimate of your daily energy requirements. The amount of energy you require will depend on your gender, age, weight and physical activity level. For example, a 25 year old male weighing 70 kilograms who is very active (e.g. a trades person or athlete) requires 3,500 calories a day, while a 45 year old female weighing 80 kilograms and usually very sedentary during the day (i.e. an office worker) requires 1,800 calories day. It’s also important to understand where your calories are coming from. The amount of fat, carbs and protein you consume will also have an impact on your metabolism and weight. If you’re ready to try a reduced calorie meal plan of 1,200 daily calories – then try out our plan outlined below! Jump to: Day 1 Day 2 Day 3 Day 4 Day 5 DAY 1 Breakfast Bran Flakes & Banana Bran Flakes (3/4 Cup) – 85 Calories Banana (1 Medium) – 190 Calories Fat Free Milk (1 Cup) – 75 Calories Cal Fat Carbs Protein 350 2g 86g 13g Lunch Turkey Breast Wrap Whole Wheat Pita (1 Pita) – 80 Calories Turkey Breast (90g) – 165 Calories Roasted Pepper (1/2 Pepper) – 15 Calories Light Mayonnaise (1 tsp) – 17 Calories Mustard (1 tsp) – 15 Calories Lettuce – 2 Calories Snack: Kiwifruits (2 Medium) – 125 Calories Cal Fat Carbs Protein 434 15g 51g 42g Dinner Grilled Barramundi Grilled Barramundi (200g) – 180 Calories Tomatoes (120g) – 20 Calories Parmesan Cheese (2 tbsp) – 40 Calories Cous Cous (1 Cup) – 170 Calories Steamed Broccoli (1 Cup) – 15 Calories Cal Fat Carbs Protein 425 6g 43g 52g Fat (23g) Carbs (180g) Protein (107g) DAY 2 Breakfast Poached Egg & Avocado Whole-Grain Bread (1 slice) – 63 Calories Avocado (1 quarter (40g)) – 70 Calories Poached Egg (1) – 70 Calories Snack: Nectarine (1) – 60 Calories Cal Fat Carbs Protein 263 15g 34g 11g Lunch Kale Apple Walnut Salad Kale (130g) – 30 Calories Walnuts (25g) – 100 Calories Gruyere cheese (30g) – 60 Calories Sliced Apple (1 Apple) – 70 Calories Greek yogurt (75g) – 50 Calories Honey (1 tbsp) – 50 Calories Lemon juice (1/2tsp) – 2 Calories Cal Fat Carbs Protein 360 20g 53g 19g
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