If you want to lose some extra pounds....
Following a low-calorie diet isn't difficult if you include lots of nutrient-dense foods. In fact, doing so is a necessity because with only 1,200 calories, there's no room for foods that aren't totally nutritious.
The Secret : Choose plenty of low-calorie, high-fiber fruits and vegetables, whole grains and low-fat protein sources. Here are two 1,200 calorie-per-day menus to get you started.
Breakfast
One cup oatmeal
One-half cup non-fat milk
One tablespoon honey
One-half cup blueberries
One cup plain coffee or tea
Lunch
Two slices 100% whole grain bread, deli-sliced turkey breast, tomato slice, lettuce, and one tablespoon mustard
One-half cup sliced carrots
Water
Dinner
Three ounces baked salmon
One cup green beans
Salad with one cup raw spinach, five cherry tomatoes and one-half cup broccoli florets with lemon juice as a dressing
Water with a slice of lemon
Snacks
One apple with 12 almonds
Several glasses of water
One cup non-fat milk
One-half cup plain yogurt with one tablespoon honey
One cup strawberries
Nutrition Information
Total calories: 1,215
Total protein: 72 grams (23% of calories)
Total carbohydrates: 185 grams (59.3% )
Total fat: 25 grams (17.7%)
Saturated fat: 5 grams
Sodium: 1,402 milligrams
Sugar: 107 grams
Cholesterol: 94 milligrams
Fiber: 28 grams
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