1200 calories a day-7-day diet plan for healthy and enjoyable weight loss

Would you like to lose a few kilos, but do not want to swell your body with a radical slimming program? If you have already lost weight, you have probably already learned how quickly you will increase again when you start eating normally.

According to nutrition experts, you should rather opencalorie -reduced mixed dietSet and consume at least 1200 calories a day. In the following we created a seven -day 1200 calories nutrition plan with which the pounds tumble and they develop new and better eating habits and are also retained after the end of the diet.

Ketogenic diet - Losing healthy losing weight by giving carbohydrates

The basic principles of the diet

The principle of this diet is very uncomplicated. The most important rule says that 1200 calories per day cannot be exceeded. All foods are allowed, but in moderation. So that you eat healthy and balanced and quickly and stress -freeto get rid of the excess kilos, a calorie table would be particularly helpful for the beginning. If you choose mostly low -calorie ingredients, you can take larger portions accordingly. Treat yourself to the calorie content of the individual foods and write down the number of calories in every dish.

In order to facilitate your 1200 kilocalories diet, we have put together a plan with four meals per day and delicious recipes for you, with whichThe cravings do not failbecome. We also noted the number of calories per meal.

Tag1

Breakfast (266 calories)

1 avocado-ei toast:

• 1 slice of whole grain bread
• 1/4 middle avocado
• 1 large egg, cooked or fried with little olive oil in the pan

1 Clementine

1. Snack (61 calories)

1/3 cup of blueberries
1/4 cup of fatty Greek yogurt

Lunch (341 calories)

2 Cups Ravioli vegetable soup:

• 1 pepper, rolled
• 2 cups diced zucchini
• 1 onion, chopped
• 2 cloves of garlic, chopped
• 350 ml of hot water
• 800 ml of tomato puree
• 425 ml vegetable broth
• 170 g whole grain cheese-ravioli
• Red pepper, black pepper, basil or majoran

1 tomato cheddar cheese toast:

• 1 disc diagonally cut whole grain baguette
• 2 slices of tomatoes
• 1 ½ tablespoon of grated Cheddar

2. Snack (93 calories)

3 TheHummus
1 cup of cut cucumber

Dinner (451 calories)

Salmon & vegetables:

• 115 baked salmon
• 1 cup of fried Brussels sprouts
• 185 g brown rice
• 1 tablespoon of walnuts
• Salt, pepper

Vinaigrette:
Mix 1 1/2 teaspoon of olive oil, lemon juice and maple syrup, season with salt.

Preparation: Drizzle Brussels sprouts with 1/2 teaspoon of olive oil and bake at 220 degrees for about 15-20 minutes. Brush the salmon with 1/4 teaspoons of olive oil and season. Bake at 220 degrees for 4-6 minutes. Garnish the cooked rice, Brussels sprouts and salmon with walnuts.

Tag2

Breakfast (266 calories)

Avocado-ei toast
1 Clementine

1. Intermediate meal (134 calories)

5 dried apricots
7 walnut halves

Lunch (295 calories)

2 cups (rest from the previous day) Ravioli vegetable soup
1 Clementine

2. Snack (93 calories)

3 EL Hummus
1 cup of cut cucumber

Dinner (424 calories)

90 g brown rice
1 1/2 cups of pumpkin tofu curry:

• 2 El CurryPulver
• 400 g Tofu
• 4 teaspoons of rapeseed
• 450 g of pumpkin, gutted, rolled
• 1 onion, halved and cut into slices
• 2 TL grated fresh ginger
• 420 ml coconut milk light
• 1 TL brown sugar
• 8 cups of roughly chopped kale or chard
• 1 tablespoon of lime juice
• Salt, pepper

Preparation: Season the tofu cubes with a little curry powder, salt and pepper and fry in a pan with 2 teaspoon of oil until golden brown. Heat the rest of the oil and fry for pumpkin, onion, ginger and the remaining spice mixture for 4-5 minutes. Add coconut milk and brown sugar and bring to the boil. Stir in the remaining vegetables and cook for 1 minute while stirring. Put the tofu in the pan, cover and continue cooking until the vegetables are cooked. Season with lime juice.

Tag3

Breakfast (267 calories)

85 g maple nut muesli (e.g. from oatmeal, coconut flakes, nuts, pumpkin and sunflower seeds, maple syrup)
60 g fat -free Greek yogurt
1/2 cup of blueberries

1. Intermediate meal (35 calories)

1 Clementine

Lunch (351 calories)

Apple Cheddar-Pita:

• Small wholemeal pita
• 1 the SENF
• 1/2 apple, cut into slices
• 30 g Cheddar cheese
• Salatblätter

Preparation: Cut the Pita into two halves and distribute mustard in it. Top with apple slices and cheese and toast.

Afternoon snack (47 calories)

• 1/2 medium -sized apple

Dinner (457 calories)

2 cups spinach, steamed with 1 teaspoon oil
1 portion of filled peppers according to Moroccan:

• 1 cup of cooked brown rice
• 4 peppers, without a lid, gutted
• 450 g of a lean beef meat meat
• 4 cloves of garlic, chopped
• ½ cup of currants
• 2 TL ground cumin
• 1 TL ground cinnamon
• 600 ml of vegetable broth
• chopped fresh mint
• 1 teaspoon orange peel
• Salt and pepper

Preparation: Put the paprikases in a microwaveproof casserole, fill some water into the mold, cover and let the vegetables in the microwave softly become (3-6 minutes).
Fry the beef and garlic, stir in currants, cumin and cinnamon. Add the cooked rice after 1 minute and cook for another 30 seconds. Take off the stove and add some of the vegetable juice, the chopped mint, orange peel, salt and pepper. Fill the peppers with the mix. Put the remaining liquid in the bowl and cover. Cook the paprika in the microwave for 2-3 minutes.

Evening snack (50 calories)

• 1 tablespoon of chocolate chips, preferably dark chocolate

Tag4

Breakfast (267 calories)

85 g maple-nut-müsli
180 g fat -free Greek yogurt
1/2 cup of blueberries

1. Snack (83 calories)

1 hard cooked egg
possibly 1 teaspoon of sharp sauce

Lunch (336 calories)

2 cups of mixed salad leaves
90 g cooked chicken breast
1/2 medium -sized red peppers, cut into slices
1/4 cup of grated carrots
1 Clementine
2 Eloral-Ingwer-Vinaigrette from 1 cup grated carrots, 120 ml of rice vinegar, 80 ml olive oil, 2 tablespoons of white Miso, 2 tablespoons of chopped onion. 1 tablespoon of chopped fresh ginger, 1 tablespoon of soy sauce

2. Snack (86 calories)

4 dried apricots
4 Walnuthälften

Dinner (444 calories)

2 1/4 cup of warm lens salad with sausage & apple:

• 4 tablespoons of olive oil
• 2 tablespoons of red wine vinegar
• 1 The saidsenf
• 3 slices of turkey sausage
• Salt and pepper
• 3 cloves of garlic, chopped
• 2 cups of cooked lenses
• 1 small tuber fennel, finely rolled
• 1 apple, finely rolled
• 2 rods of celery, finely rolled
• 6 cups arugula
• Salt and pepper

Preparation: Fry the sausage and garlic in an el oil, add lenses and heat. Stir in 5 tablespoons of dressing and take the pan from the heat. Add fennel, apple and celery.

1/2 cup of fast -picked beetroot:

• 1 small red onion, halved, cut into slices
• 120 ml red wine vinegar
• 2 tablespoons of sugar
• 1 Zimtstange
• 4 whole peppercorns
• 2 whole cloves
• 3 cups steamed beetroot, in slices

Preparation: Mix in a large saucepan onion, vinegar, sugar, cinnamon stick, peppercorns and cloves. Cook for 4 to 6 minutes over medium heat. Add beetroot. Marinate in a large bowl with occasional stirring for 30 minutes.

Tag5

Breakfast (264 calories)

250 g fatty greniers yogurt
60 g Müsli
1/4 cup of blueberries

1. Snack (67 calories)

8 dried apricots

Lunch (323 calories)

Veggie-Sandwich:

• 2 slices of whole grain bread
• 1/4 medium -sized avocado, pureed
• 1 EL Hummus
• Vegetables of your choice

1 Clementine

2. Snack (96 calories)

1 plum
5 walnut halves

Dinner (458 calories)

Chicken breast and quinoa with steamed asparagus:

• 150 g chicken breast fried in 1 teaspoon olive oil
• 3/4 cup of cooked quinoa, drizzled with 1/2 tablespoons of olive oil and lemon juice, seasoned with salt and pepper
• 10 asparagus rods, steamed

Tag6

Breakfast (290 calories)

1 slice of whole grain bread, toasted
1 tablespoon of peanut butter
1 medium -sized banana

1. Snack (67 calories)

1 cup of cucumber slices
2 EL Hummus

Lunch (323 calories)

2 1/2 cups of bean barley soup:

• 4 TL olive oil
• 1 large onion, chopped
• 1 fenchlkn.nuel, chopped
• 5 cloves of garlic, chopped
• 1 TL basil, dried
• 425 g cooked white beans
• 400 g roasted tomatoes, diced
• 1.4 l vegetable broth
• 150 g of quick barley
• 140 G Spinat
• 5 g grated parmesan
• Salt and pepper

Preparation: Braise the onion, fennel, garlic and basil in a casserole for 6-8 minutes. Put the beans, tomatoes, broth and barley in the pot. Cook with occasional stirring on medium heat until the barley is tender, add spinach and cook for about 1 minute.

2. Snack (82 calories)

1 plum
1 tablespoon of unalts, roasted almonds

Dinner (458 calories)

1 baked sweet potato with 1 teaspoon butter
Fried pork chop and roasted cabbage with mustard-cutting tube vinaigrette:

115 g of pork chop fried in 1/2 tablespoons of olive oil and seasoned with salt and pepper
1 portion of roasted cabbage with mustard cutting tube vinaigrette:

• Medium -sized cabbage
• 1 tablespoon of olive oil
• 2 tl Dijonsenf
• 2 TL white balsamic vinegar or white wine vinegar
• 1 teaspoon lemon juice
• 3 tablespoons of chopped fresh chives
• 2 tablespoons of olive oil
• Salt and pepper

Quarter the cabbage, brush with 1 tablespoon of olive oil, salt and pepper and roast in the oven for 12-15 minutes at 230 degrees. For the vinaigrette mustard, vinegar, lemon juice, salt and pepper put in a small bowl, add chives and oil and stir well.

Tag7

Breakfast (266 calories)

80 g Vollkornmüsli
180 ml of lean milk
1/2 cup of blueberries

1. Snack (117 calories)

1 cup of cut cucumber
4 The Avoco-Joghurt-Dip:

• 1 ripe avocado
• 120 g of boldarms Naturejogurt
• 1/3 cup of fresh coriander leaves
• 2 tablespoons of chopped onion
• 1 tablespoon of lime juice
• Salt and pepper
• Optional: sharp sauce for seasoning

Lunch (301 calories)

2 cups of mixed salad leaves
85 g cooked chicken breast
1/2 medium -sized red peppers, cut into slices
1/4 cup of grated carrots
2 elk carrots-ingwer vinaigrette

2. Intermediate meal (42 calories)

5 dried apricots

Dinner (494 calories)

1 portion (1/4 pizza) pizza with forest mushrooms, rocket and pecorino:

• 3 tablespoons of olive oil
• 4 cups cut forest mushrooms
• 450 g pizza dough, preferably whole grain
• 2 cloves of garlic, very thinly cut
• 115 g mozzarella, thin cut
• 3 cups arugula
• 1 tablespoon of lemon oil
• 3 El pecorino käse
• Salt

Preparation: Braise the forest mushrooms in a pan for about 5 minutes. Take off the stove and set aside. Roll out the dough on a floured surface and then place on a floured sheet. Top with garlic, mozzarella and half of the mushrooms. Spread 1 tablespoon of olive oil on top. Bake the pizza in the preheated oven at 260 degrees. Then occupy with rocket, pecorino and the remaining forest mushrooms and season with lemon oil and salt.

Important

Any methods, information and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self -diagnosis and treatment and do not serve as a substitute for competent, medical advice.

The diet method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding or medical problems, speak to your doctor before starting.