1200 Calorie Meal Plan Lose Weight

Frankie Muhammad

In America, we have a serious problem with obesity. It has reached an epidemic level. A lot of it comes from our work schedules. People are working two and three jobs to make ends meet. Also, some of it comes from all the junk foods and process foods that we eat. People don’t cook at home anymore. They eat a lot of fast foods which is a serious problem. Furthermore, people don’t have the time to exercise and work out. However, you can’t out exercise a bad diet.
If you want to lose weight, the first thing you have to do is change your eating habits and cut your calories. These are foods you should not eat when you are trying to lose weight.

Prohibited Foods When Dieting
1. Foods With Added Sugar
2. Fried Foods
3. Flour Product ( Bread even wheat bread, tortilla chips, cookies and cakes
4. No Chocolate
Sample 1200 Calorie Weight Loss Diet
Day One
Breakfast: Egg white omelet with spinach and tomatoes
Lunch: Grilled chicken with cold chicory salad
Snack: Celery Sticks plus savory dill dressing
Dinner: Poached halibut plus steamed asparagus
Desert: Sugar Free Gelatin
Day Two
Breakfast: Nonfat greek yogurt plus 1 orange
Lunch: Tilapia or Tuna ( Oil Free, in water)
Snack: Fruit with warm vanilla sauce
Dinner: Chinese chicken salad
Desert: Fat-Free frozen strawberry sorbet
Day Three
Breakfast: Egg whites
Lunch: Mongolian beef with cabbage
Snack: Lemonade
Dinner: Tilapia with herbs
Dessert: Sugar Free Applesauce with cinnamon
Day Four
Breakfast: Strawberry Smoothie
Lunch: Chinese chicken salad
Snack: Tomato basil soup
Dinner: Creole shrimp plus steamed spinach
Dessert: Fruit with warm vanilla sauce
Day Five
Breakfast: Nonfat cheese plus a orange
Lunch: Shrimp cocktail plus ceviche
Snack: Melba toast with strawberry jam
Dinner: Baked ajun chicken plus saffron cabbage
Dessert: Apple chips
Day Six
Breakfast: Egg whites with allowed veggies of your choice
Lunch: Curried shrimp with tomatoes and Indian Rice
Snack: Melba toast with strawberry jam
Dinner: Pepper Crusted steak plus garlic spinach
Dessert: Chilled Sugar Free Orange Pops
Day Seven
Breakfast: ½ Grapefruit
Lunch: Breaded chicken cutlets plus cucumber salad
Snack: Your choice
Dinner: Creole Gumbo and grilled asparagus
Dessert: Zucchini Bread
Day Eight
Breakfast: Strawberry Smoothie
Lunch: Boneless chicken hot wings and coleslaw
Snack: Virgin mojito
Dinner: Fajitas with Mexican rice
Dessert: Apple cookies
Day Nine
Breakfast: Nonfat Greek yogurt
Lunch: Blackened chicken salad
Snack: Peanut Butter with Celery
Dinner: Tilapia with herbs plus steamed vegetables
Dessert: Chilled Orange Pops
Day Ten
Breakfast: Egg Whites
Lunch: Slow Roasted beef brisket
Snack: 1 apple
Dinner: Mexican chicken soup
Dessert: Fresh Strawberries

List Of Foods To Eat To Lose Weight
Proteins
Egg Whites (6) -100 calories
Chicken Breast -110 calories
Turkey Breast – calories
95% Lean Ground Beef – 135 calories
Eye of Round -180 calories
Flank Steak -165 calories
Top sirloin -190 calories
Bison ( buffalo)-110 calories
Venison (deer)-120 calories
1 can Tuna Fish in water-80 calories
Steak Lobster- 95 calories
Crab-85 calories
Shrimp-110 calories
Scallops-95 calories
Orange Roughy-75 calories
Cod-85 calories
Flounder/Sole-90 calories
Sea Bass/Tilapia-100 calories
Halibut/Mahi-Mahi -110 calories

VEGETABLES:
Each serving is weighed in at 1 cup
Lettuce (any variety)-10 calories
Cucumbers-20 calories
Tomatoes-35 calories
Celery-20 calories
Onions-65 calories
Spinach-10 calories
Chard-10 calories
Fennel-30 calories
Red Radishes-20 calories
Asparagus-30 calories
Cabbage-25 calories
Chicory-40 calories
Beet Greens-10 calories

VEGETARIAN PROTEIN:
Tofu (firm/extra firm)-75 -100 calories
Tofu Noodles-20 calories

DAIRY PROTEIN:

Make sure all products are “Fat Free”
Milk – 1 Cup (8 oz.)-90 calories
Yogurt (plain, non-fat) ¾ cup (6 oz.)-103 calories
Cottage Cheese (non-fat) ¾ cup (6 oz.)-100 calories

FRUIT:
Apple – 1 medium -74 calorie s
Orange – 1 medium-95 calories
Grapefruit – ¼ cup (sections)-85 calories
Strawberries – 1 cup (sliced)- 50 calories
Blueberries – ½ cup (whole)-40 calories

You can make a salad with a few different vegetables, just be sure to accurately calculate your portion sizes (2 cups total) and the corresponding calories. It is recommended that you have just one item at a time for ease of digestion and better results.
STARCHES
:
Melba Toast – (1) cracker-15 calories
Grissini Breadstick – (1)-15calories
Saltine Crackers – (1) piece-20 calories
Wasa “Lite” Crackers – (1) piece 25-45 calories

Black Coffee
Diary creamer (only 1 tablespoon of fat free milk per day is allowed for use in coffee/tea; does not count as a dairy selection).

Plain Black or Green Tea

Self–brewed. You may use sweeteners; Stevia and Saccharin (Sweet ‘N Low) are allowed. Aspartame, Sucralose (Splenda) and regular sugar are not allowed. You made add flavor with a fresh lemon, lime or orange only. No additional added flavors or ingredients in the tea packets or bags including fruit, rosebuds, roots, honey, etc. and do not consume pre-bottled teas.

Spices / Seasonings:

You can use any spice you want, just be sure it doesn’t contain sugar or starch. Salt and pepper are allowed. Read the ingredients of everything you consume, even a minor intake of something that is not allowed can affect your results.

Chewing Gum:

You can have gum, but be sure it is flavored ONLY with Xylitol (a natural sweetener). Most brands use Aspartame,
which is not allow.

Water: Drink at Least 3 liters of water every day