Anda di halaman 1dari 16

You need 1,361 Calories/day to lose 2 lb per week.

1,361

What does a 1,200-calorie day look like?


By Kerri-Ann Jennings, January 3, 2016 - 1:30pm

Share

Blog Post

Add/Read Comments (17)

Losing weight is about calories in versus calories out. To lose weight, you need to eat fewer calories than you
burn each day through exercise and general living. How much you need to eat each day varies based on your
height, weight and activity level. (Find out how many calories you should be eating each day for weight loss by
using this formula: [Your weight x 12] 500 = Your daily calorie goal.) But most people will lose weight on a
1,200-calorie diet, which is also the lowest you really can go calorie-wise each day while still getting all the
nutrients you need.
So what does a 1,200-calorie day look like?
Related: What Does a 1,500-Calorie Diet Look Like?
Heres a meal plan I created for EatingWell Magazine. Along with specific meal and snack suggestions, Ive
also provided a calorie goal for you to shoot for at each meal. Follow it and you should be on your way to losing
the weight you want.

Breakfast: Aim for 250 to 300 calories.


Think about getting some dairy and fruit at breakfastthe protein from the dairy and fiber in the fruit will keep
you feeling full longer. This creamy Banana Spice Smoothie clocks in at 283 calories.
Lunch: Aim for 300 to 350 calories.
Lunch is a great time to get in healthy, fiber-filled, low-calorie vegetables, lean protein and whole grains. Try
this Mediterranean Plate: assemble a 4-inch whole-wheat pita bread, 1 ounce of feta cheese, a cup of grape
tomatoes, 6 Kalamata olives, 2 tablespoons hummus and a cup of raw spinach with 1 teaspoon of olive oil and a
squeeze of lemon juice drizzled on top. That's 346 calories.
Dinner: Aim for 400 to 500 calories.
Serve this Clementine & Five-Spice Chicken with 2 cups of bok choy sauted in 2 teaspoons olive oil with
garlic and 1/2 cup brown rice. The whole meal delivers 455 calories.
Snacks: Aim for 50 to 100 calories.
Fill the rest of your calorie allotment with 1 to 2 snacks. To round out this day, have a small apple as your
morning snack and in the afternoon 1/2 cup of raw sugar snap peas with a wedge of light Laughing Cow cheese.
(Want some snack inspiration? Check out these 100-Calorie Snacks.)

Here is a 1361-calorie meal plan which was created by one of the users of this site.
This 1361-calorie diet plan includes the following food items and may be imitated
if it fits your diet and eating patterns.

Calorie Breakdown by Meals What's in this meal?

Nutrition Facts
Serving Size: See Meal Plans

Calories
1361

Calories from Fat 343

Total fat in this plan:


Food groups used in this meal plan:

38 g - 59%
Total saturated fat in this plan:
10 g - 48%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
11%
Total sodium in this plan:
1730 mg - 72%
Total carbohydrates in this
plan:
211 g - 70%
Total dietary fiber in this plan:

% Daily Value*
Total Fat 38.09g
Saturated Fat 9.55g

Polyunsaturated Fat 10.37g


Monounsaturated Fat 15.65g
Cholesterol 32mg
Sodium 1730mg
Potassium 0mg
Total Carbohydrates 211.38g
Dietary Fiber 17.7g
Sugars 73.76g
Protein 52.94g
Vitamin A
Vitamin C
Calcium

18 g - 71%
Iron
*Percent Daily Values are based on a 2,000 calorie
diet. Your Daily Values may be higher or lower
depending on your calorie needs.

1361-Calorie Diet Meal Plan

BREAKFAST - 300 Calories


Print

Breakfast Plan Summary


Total calories consumed in this breakfast plan equals 300. The
amount of saturated fat is 30% of the total meal plan. Out of the
entire meal plan's fiber intake, the amount of fiber consumed in this
breakfast plan is 3.7g, 21% of the total fiber consumed for the day.
Does this breakfast plan include fruit? No
Sodium Levels: The sodium level in this plan is 25% of the total
sodium consumed in the entire meal plan for the day.
Protein Levels: This breakfast plan has 13.53g of protein, 26% of
the total meal plan

Serving

Item

Sodium

Close

(1 muffin)
English Muffins - Regular English Muffin

Add to:

View Full Nutrition

My Plan
1
(2 tbsp Reduced

Peanut Butter - 2 tbsp Reduced Fat

Add to:

View Full Nutrition

My Plan
1
1 cup (8 fl oz)

Water - 1 cup (8 fl oz) water

Add to:

View Full Nutrition

My Plan

Water - 16 fl oz Bottled Water

Add to:

View Full Nutrition

My Plan

LUNCH - 362 Calories


Print

Lunch Plan Summary


Total calories consumed in this lunch plan equals 362. The amount of
saturated fat is 31% of the total meal plan. Out of the entire meal
plan's fiber intake, the amount of fiber consumed in this lunch plan is
3.7g, 21% of the total fiber consumed for the day.
Does this lunch plan include fruit? Yes
Sodium Levels: The sodium level in this plan is 29% of the total
sodium consumed in the entire meal plan for the day.
Protein Levels: This lunch plan has 11.05g of protein, 21% of the
total meal plan

Serving

Item

(1/4 cup)

Grapes - 1/4 cup grap

Add to Meal Cal.


28

Sat.

Fat

Chol.

Sodium

Fiber

0.02g

0.06g

0mg

1mg

0.4g

(1/4 cup)

Peas - 1/4 cup pea

0.01g

0.03g

(1)

Sandwiches - Peanut Butter and Jelly Sandwich

327

2.93g

1 cup (8 fl oz)

Water - 1 cup (8 fl oz) water

16 fl oz

Water - 16 fl oz Bottled Water

0mg

1mg

0.4g

14.23g 0mg

483mg

2.9g

0g

0g

0mg

5mg

0g

0g

0g

0mg

9mg

0g

DINNER - 435 Calories


Print

Dinner Plan Summary


Total calories consumed in this dinner plan equals 435. The amount
of saturated fat is 33% of the total meal plan. Out of the entire meal
plan's fiber intake, the amount of fiber consumed in this dinner plan
is 4.4g, 25% of the total fiber consumed for the day.
Does this dinner plan include fruit? No
Sodium Levels: The sodium level in this plan is 38% of the total
sodium consumed in the entire meal plan for the day.
Protein Levels: This dinner plan has 23.57g of protein, 45% of the
total meal plan

Serving

Item

1/2 cup

Green Beans - 1/2 cup green bean

1 cup

(1 cup cooked)

Add to Meal Cal.

Sat.

Fat

Chol.

Sodium

Fiber

17

0.01g

0.07g

0mg

3mg

1.9g

Milk - 1 cup milk

108

2.05g

3.14g

15mg

103mg

0g

Spaghetti - Spaghetti with Tomato Sauce and Chicken or

310

1.06g

5.58g

17mg

536mg

2.5g

Turkey

16 fl oz

Water - 16 fl oz Bottled Water

0g

0g

0mg

9mg

0g

SNACK - 264 Calories


Print

Snack Plan Summary


Total calories consumed in this snack plan equals 264. The amount of
saturated fat is 7% of the total meal plan. Out of the entire meal
plan's fiber intake, the amount of fiber consumed in this snack plan
is 5.9g, 33% of the total fiber consumed for the day.
Does this snack plan include fruit? Yes

Coming soon ...

Sodium Levels: The sodium level in this plan is 8% of the total


sodium consumed in the entire meal plan for the day.
Protein Levels: This snack plan has 4.79g of protein, 9% of the
total meal plan

Serving

Item

(1 small)

Add to
Meal

Chol Sodiu Fib


.
m
er

Cal.

Sat. Fat

Apples - 1 small appl

55

0.03g 0.18g 0mg

1mg

(1/2 cup)

Granola - Lowfat Granola

209

0.61g 2.8g

0mg

135mg 3.4g

16 fl oz

Water - 16 fl oz Bottled Water

0g

0mg

9mg

0g

2.5g

0g

Plan:Eat Program LOSE WEIGHT Without Depriving Yourself of Good Food

By Kristin Militante

February 12, 2014

Plan:Eat Program LOSE WEIGHT Without Depriving Yourself of Good Food

When in Manila, it is inevitable to gain weight, especially after a string of festivities and celebrations. Just when
you thought that youre done with the seemingly endless buffets you indulged in last Yuletide season, weddings
and birthday parties begin kicking in. To add to that, the Chinese New Year (Kung Hei Fat Choy!) arrives and
you suddenly find yourself munching on a dozen tikoys (simply because you cant resist) and going to Chinese
New Year lunch/dinner gatherings day after day after day.
Exercise is pretty much out of the picture, too, thanks to the oh-so-cold January weather. Its simply BLISS to
lounge around the house and wrap yourself with your favorite blanket while watching your favorite TV show or
reading your newly-bought novel.
However, now that its February and the weather is starting to feel warm, it is difficult to deny that summer is
just around the corner. Perhaps you are already daydreaming about your upcoming summer outing: LaBoracay?
La Union? Batangas? Wait a minute. Suddenly, it sinks in: now your jeans are tighter. Your favorite t-shirt
doesnt seem to fit you right anymore. The rest of your clothes seem to have gotten smaller over the holidays.
And then, it dawns on you: you have to cut down and get rid of that excess weight in time for summer. You hate
to admit it but it is true: it is just SO DIFFICULT to make a shift to lessen your food intake and to eat less
flavorful (okay, thats a euphemism. I meant, bland) meals especially when youve spoiled your taste buds a
wee too much for the past few weeks.
Worry not! Plan:Eat Program is here to help you. The best part about it is that it wont feel like dieting at all.
For as low as P1,200 (exclusive of delivery charge), Plan:Eat Program will deliver your meals for breakfast,

morning snack, lunch, mid-afternoon snack and dinner right at your doorstep every weekday morning. Delivery
time is from 6am to 8:30am, but you may request them to deliver at a specific time that is most convenient for
you. Since I leave early for work, I asked them to deliver my meals by 6am. From my experience, they were
always punctual.
Here is a sample of their menu (it varies every week) carefully planned by their resident nutritionist-dietitian:

Seeing the meal plan got me excited! I loved how none of the dishes were repeated within the week.
To ensure that you get the right amount of nutrition your body needs, they will assess you based on your body
type, lifestyle and target weight and match it accordingly with the meal plan that best fits you before you start
the program. Choices are as follows:

Should you have any concerns regarding allergies, feel free to tell them. Im allergic to crab, but they found a
substitute for me to be able to still proceed with my Plan:Eat Program Diet. Check out the love note they sent
me along with the first set of meals they delivered on Day 1:

To be honest, I was initially quite scared that I would find 1,200 calories per day insufficient. I tried their
program a few days after the Christmas season (a time when Ive gotten used to eating everything I saw and left
absolutely no empty space in my tummy). Surprisingly, the meals they prepared for me kept me energized the
entire day.

breakfast: granola with dried fruit and nuts + yoghurt + coffee

top: apple (AM snack); bottom: caramel panna cotta (PM snack)

kani salad with sesame sauce

What I love about their meals is that they are all full of taste. The granola they served was a great mix of
flavors. Cranberries and the mix of nuts were apparent enough to make you relish the moment of eating
breakfast and not just to get it over with. The fruits they served were very fresh and juicy, too.
Another thing I like about Plan:Eat Program is that they arent very uptight with their meals. They let their
customers cheat a little bit. Take the caramel panna cotta, for example. This creamy dessert is usually a no-no to
strict dieters, but Plan:Eat Program dares to defy this norm. Furthermore, they use WHITE rice (this is a good
news to those who arent big fans of brown rice). Oh, and did I mention that sometimes they sprinkle bacon bits
on their pasta?

The best part about this meal plan is that it actually works. Before availing of their service, I weighed 121
pounds. In five days, I lost three pounds. I felt healthier, as well. My body felt lighter, but not frail. I felt
stronger, even. I could think more clearly and move around quickly (goodbye to that sluggish feeling that comes
with unnecessary fat). Come Saturday, it was easy for me to curb my cravings. Somehow, my taste buds got
disciplined by the Plan:Eat Program (thank God!).

The Grand Finale Finishing strong for the week with this Friday Set Meal
In conclusion, I would certainly recommend this meal program to anyone out there who wants to change their
eating behavior and lifestyle. Plan:Eat Program is the perfect partner in jumpstarting your way to weight loss
and healthy eating. Together, you will discover that dieting is meant to be easy, fun and stress-free! Heres to a
healthy new You when in Manila!

Plan:Eat Program
plan.eatprogram@gmail.com
0917-305-5510
IG: @planeat_program
Facebook: https://www.facebook.com/program.planeat

Plan:Eat Program LOSE WEIGHT Without Depriving Yourself of Good Food