Super Healthy 1200 Calorie Weight Loss Diet Plan

When you follow a calorie deficit plan, it is very important to know what you’re getting into. High calorie deficit should not be made a way of life. This diet plan is good for people who’ve just started on their weight loss journey or facing issues with weight plateau. This diet plan is followed to create a calorie deficient meal plan mainly with diet calorie intake. Calorie deficit however has to be balanced with increasing daily activity levels and dedicated workout sessions. The national institute for nutrition recommends minimum 1700 Kcalories / day for women and 2200 Kcalories for men.

Calorie restricted diet plan

  • Calorie restricted diet plan are followed by people to lose weight
  • However, very low calorie diets can result in poor metabolism and nutrirional deficiency leading to health issues
  • That’s why, high calorie deficit diet should not be made a way of life
  • To know your minimum calorie requirement, convert your body weight into lbs and multiply it by 10

1200 calorie veg diet plan break up

  • This meal plan consists of three mian meals
  • Each meal is of approx 300 calories
  • It also includes about 20-25 grams of protein
  • It includes one Indian tea with 50-70 calories
  • It also includes two snacks of about 200 calories

Breakfast

  • Today’s breakfast consisted of soaked moong dal and oats chilla and veggies

Ingredients

  • 1/2 cup soaked moong dal
  • 3 tbsp oats
  • 1/4 cup water
  • Spices of your choice

Instructions

  • Make a batter out of all the ingredients
  • Scatter the batter on tawa in a circular motion
  • Cook the chilla from both sides until it turns brown and crisp
  • You can make about three chillas out of this batter
  • On the same tawa, dry roast 1/2 capsicum and a medium sized tomato
  • You can have one cup Indian Tea 40-45 minutes post breakfast

Mid morning snack

  • 1 serving of seasonal fruit
  • Which today consisted of 1 cup watermelon

Lunch

  • The lunch was precooked quinoa with kala chana and veggies

Ingredients

–         Precooked quinoa and kala chana

–         3 tbsp cooked quinoa

–         Roasted cumin powder

–         Mixed dried herbs

–        Black pepper powder

Instructions

  • Mix all ingredients well
  • Add 1 tsp lemon juice
  • In a grinder, make paste of one tomato
  • Add 1/2 tsp oil in a pan, add cumin seeds
  • When the seeds start to crackle, add salt, turmeric and other spices
  • Add little water as required
  • Add baked chana and chopped capsicum and carrot
  • Cover and let them cook for 3-4 minutes
  • Serve the quinoa with 1/2 chopped cucumber and kala chana and veggies
  • You can consume your herbal tea 30-40 minutes post the lunch
  • For evening snacks have mixed seeds

Dinner

  • Dinner today would consist of low fat paneer and veggies with one roti

Ingredients

–        Low fat paneer

–        Herbs and spices of your choice

–        1.5 tsp extra virgin olive oil

–        Seasonal veggies

Instructions

    –        Marinate the low fat paneer or tofu

   –        In a bowl, add herb and spices of your choice

   –        I’ve added pink salt, black pepper powder, mixed herbs, coriander powder and turmeric

   –        Add 1-1.5 tsp extra virgin olive oil

   –        Mix well and coat the paneer cubes into marination

   –        Leave it for marination for 2 to 5 hours

   –        Spread some oil on the tawa or  cast iron pan

   –        Place the paneer cubes on it and cook on low heat until it turns crisp

   –        Add seasonal veggies to the marinated bowl and shake well

   –        Grill the veggies on medium to low heat until they turn crisp

   –        Serve well with one chapati and ghee

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