2 cups extra veggies (I included a variety in the printable 7 day meal plan).2 cups greens (can be any variety- romaine, iceberg, spinach, or a mix).8 ounces of Chicken (must be chicken breasts for the calories to match mine).
#Printable calorie tracker sheet free#
1 ounce low fat mozzarella cheese, or fat free cheese.Much less expensive that way! The Daily 1200 Calorie High Protein Meal Ideas: Breakfast:ģ73 calories, 52 g protein, 31 g carbs, 0 g fat I’ll only change up my meal plan weekly, rather than daily. While I like variety in a diet, I don’t like to get groceries for every meal being different. Minimize the groceries, but keep variety in! I like to eat 3 meals a day, with one dessert, so this is picture of what I ate in a day:Īfter eating the foods I planned for, I then went through and modified slightly the fruits and veggies each day to add variety to the meals, but keep the calories and macros constant. This week, after planning a 1200 calorie day, I decided to take some pictures! So, here’s what a 1200 calorie day looked like for me. Although this 1200 calorie high protein plan is low in fat, they are still there! What does 1200 calories look like Dietary Fats have been shown benefits, such as There isn’t really a need to eliminate carbs, even when you are trying to lose weight.įats, while my diet has been low in fat for a very long time, are also critical for weight loss. The more protein you can eat, the more efficient your metabolism is.If you want to build muscle, you need protein. Protein builds muscle! This is what I tell all the kids I teach nutrition to.Higher protein really did have me thinking about food less often! I always thought it didn’t matter if I was satiated or not, because I rarely ate out of hunger. I’ve noticed with a higher protein diet, that: If your goal is fat loss, protein has been shown in research to be important. (But if you need help, this is my list of favorite high protein foods) While it’s important to have a balanced diet (which I discuss a lot on my Choose MyPlate articles like this one) protein is often the most difficult micronutrient to get in your diet. The nutrient counts for the calories, carbs, and protein, as I am reporting them are taken from a report in MyFitnessPal, that you can see here. IMPORTANT: Products will vary on nutrition information. So, at the end of the day, you’ll likely be closer to 1200 calories, even if you think you are eating less. Bites, nibbles, sauces, veggies, vitamins, gum, and even sugar free foods actually do carry calories. Different tools, different reporting methods, and different products vary in calorie range.īut the biggest reason the plan is slightly under 1200 calories is because there is plenty of things we eat that often go untracked.
I go under on the planned calories for a few reasons.įor one, it’s difficult to get accurate measurements for calories of the foods you eat. When I create calorie focused meal plans, I meal plan in a way that the calories are a little under, rather than over. If you count macros, that is close to: 55% protein, 30% carbs, and 15% fat However, for this 1200 calorie that is high in protein, low in carbohydrates, and low in fats, the totals are: 1151 cal / 153 g protein, 86 g carbohydrates, 16 g fat. What are the total calories and macros for this weight loss meal planĪ low calorie diet has been shown to result in weight loss, despite the distribution of macros. The low fat piece is comes naturally, because I prefer foods that are low in fat. This week, my goals have been to plan for a daily target of 1200 calories with high protein, and low carbs. Most mornings, I’ll sit down with MyFitnessPal and plug in the foods I’m going to eat for the day, until the calories and macros come out to my match my goals. This doesn’t need to be complicated, and is the best way to set you up for sticking to your calories. All 3 Free Printables for the 1200 Calorie meal plan and shopping list:Ī critical habit in being successful with weight loss is to meal plan.The Daily 1200 Calorie High Protein Meal Ideas:.Minimize the groceries, but keep variety in!.1200 Calorie Daily High Protein Template.What are the total calories and macros for this weight loss meal plan.