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1200 kCal

Sample 1200 kCal diet

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Breakfast (301 calories)

  • 1/2 cup oat meal 

  • 1/2 cup blue berries 

  • 1 tbsp walnuts 

 

Snack (149 calories)

  • 1/2 cup cottage cheese

  • 1 pear 

 

Lunch (342 calories)

  • Cucumber Tomato Salad with Tuna

    • 2 tomatoes 

    • 1 cup shredded lettuce

    • 1 cucumber (8-1/4")

    • 1 can of tuna

  • 1 banana

 

 Snack (145 calories)

  • 1/2 cup carrot sticks 

  • 1 hard boiled egg

  • 4 whole wheat crackers

 

Dinner (304 calories)

  • 1/2 cup cooked brown rice 

  •  3 oz ground beef

 

Days Total calories: 1263 calories

100g (33%) Protein , 130 (43%) Carbs, 23 (24%) Fats

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Breakfast (125 calories)

  • 1/2 cup plain yogurt 

  • 1 cup berries

  

Lunch (546 calories)

  • 4oz salmon

  • 7 Asparagus spears

  • 2 tbs tartar sauce 

  • 1 cup cooked brown or white rice

 

Snack (190 calories)

  • 2 apples

 

Dinner (313 calories)

  • 4oz ground turkey burger 

  • 2 cup lettuce 

  • 1/2 cup tomato

  • 1/2 cup cucumber

  • 1/4 cup cheddar cheese

 

Days Total calories: 1204 calories

67g (22%) Protein , 140g (46%)Carbs, 46g (32%)Fats

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Breakfast (204 calories)

  • 1/2 cup raspberries

  • 1/2 cup plain greek yogurt 

 

Lunch (373 calories)

  • 4 oz chicken breast

  • 1 1/2 cup broccoli 

  • 1/2 cup cooked rice

 

Snack (110 calories)

  • 1 apple

 

Dinner (551 calories)

Taco Salad:

  • 5 oz ground beef

  • 2 cup lettuce

  • 1/4 cup salsa

  • 1/4 cup cheddar cheese

 

Days Total calories: 1238 calories

92g (31%) Protein , 89 (30%)Carbs, 56g (39%)Fats

Note

This is a guide to help you build an idea of what eating at a certain calorie range looks like

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