On my low days, I always cover my protein first. Breakfast, I used a whey protein shake with 1/2 a banana and 1 tablespoon of ground flax. For lunch, I use low calorie protein i.e. egg whites, tuna, shrimps, and of course chicken or turkey breast. Then I pile a lot (I mean A LOT because these are "free" food) of vegetables i.e. lettuce, spinach, cucumbers, tomatoes, jicama, etc etc to load my plate. To make my salad more tasty, I use 1/4 cup of 1% fat cottage cheese (more protein) with 1 tablespoon of balsamic vinegar. Dinner I make a hot veggie plate using summer squash, yam (sweet potatoes), cucumbers, broccoli (or cauliflower), eggplants etc etc. Sauté selected veggies with 1 teaspoon of olive oil, sprinkle some curry powder to give it a kick, a little salt and pepper to taste, then I used 4 - 5 egg whites to coat the veggies (like an omelette). You can add a little bit of canned tuna to add more protein to your meal. Top with a couple tablespoons of low sodium salsa and viola, a hot tasty veggie plate with good sauce of protein. For snacks, I use low fat cottage cheese with a little bit of peanut butter (it sounds weird but they do go well together) or 1/2 a banana with 1/2 tablespoon of peanut butter. I can keep my daily caloric intakes under 1,300 calories eating this way.
Breakfast - 1 cup Kashi go Lean crunch (190 cal) 1 cup skim milk (86 cal)
Mid Morn snack - 100 calorie yogurt (100 cal)
Lunch - Hillshire Farm deli turkey - 6 slices ( 60 calories ) lettuce , tomato and pickles (10 calories) low cal whole wheat bread (90 cal for 2 slices)
Mid day snack - fruit (150 cal worth) banana, apple, orange, grapes whatever you like
Pre dinner snack - 100 cal bag of microwave popcorn (100 cal)
Dinner - 12 shrimp (76 cal) saute in garlic and light olive oil (125 cal)served over 1 cup of whole wheat spaghetti (174 ca) salad with lettuce, tomato, cucumber and fat free dressing (30 calories)
After dinner snack - carrots/celery/green pepper sliced and fat free ranch for dipping (50 cal)
Total for the day = 1300 calories !
I only drink water...someone once told me to NEVER drink my calories !
Good Luck !!
Edited by: STEPHANIESMOM1 at: 10/5/2008 (10:46)
Fitness Minutes: (7,033)
861 10/5/08 10:20 A
I mix it up a bit, eating upper end one day and lower end the next. Usually, if I run that day, I'll eat upper end of my range. My range is 1200-1550 per day. One thing that stays constant is my breakfast. I LOVE oatmeal, and eat it 6-7 days a week. I make mine with apple and cinnamon and pecans, and it is quite filling (I never need a snack to hold me over to lunch when I eat oatmeal). Lunch is usually a WW meal...I love the rice nad beans one (310 cal) and a salad. On the days I run (usually after lunch), I eat 100gm of Source yogurt with a berry mix. After my run, 'll have a piece of fruit and water. Dinner is usually a smaller portion of what I've cooked for my family...or sometimes a large salad with baked chicken or grilled beef on top.
I don't have a specific meal plan because I eat lots of different things each day and like a bit of variety, but my nutrition logs are public and I typically eat 1200-1300 calories a day. Not everyday is perfect, but most days I am within all my key nutrient ranges. Feel free to look at it for ideas.
Sometimes on my low cal days I have a hard time figuring out what to eat - with that little calories it can be a challenge to eat things that will keep you satisfied and give you enough of each nutrient but not go over.
So anyone want to share their best 1200-1300 calorie day meal plan??
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