What does 1200 calories look like? -LOSE WEIGHT BY EATING MEAL PLAN-

meal-plan-pic-for-web

I get questions each day asking for meal plans, because this is a create your own diet plan it’s all about doing your homework so lets get studying. Think about studying for your new “skinny” body, so that when you lose the weight you can stay fit and healthy for the rest of your life.

You need to learn how to do a meal plan because you won’t always be on a “diet.” Some diet plans give you weeks and weeks of what to eat, but they are doing the homework for you, so that you don’t pass the test and you have to keep on their plan, shakes, meals.. etc. I’ve done it, lost all the weight just to gain it all back again, because I never did my “homework” I was not ready for the “test.” And guess what I did? Each time I said “I will just go back on_____ diet and lose it again.” More money for them…

I want to empower you to make your own meal plan. So I will give you EVERYTHING for FREE!

Here is a Meal Planner in Word format for you to print out, then click on the links below it to choose your meals. Pick 2 breakfasts, 2 lunches and 5 dinners. Alternate the breakfasts and lunches every other day and use left overs for the last two dinners (or go out).

Weekly meal planner- print here

 

WATCH THE "HOW TO" VIDEO FROM EHOW

WATCH THE “HOW TO” VIDEO FROM eHow.com

Meal options (click on the links):

BREAKFASTS

LUNCHES

DINNERS

SNACKS should be fruit and veggies, no pre packaged junk just what comes from nature.

So, are you looking for an example? Here you go, there is a picture at the bottom and below an example of a 1200 calorie diet (I’m 120 lbs so that is my goal) figure out your goal calories with this equation, take your goal weight and add a zero to the end, 130 lbs = 1300 calories.

Day #1
Breakfast:
Chocolate, Banana and Almond Butter Smoothie- 151 calories
Cranberry Peach Scone w/ White Chocolate Chips- 218 calories
Lunch:
Turkey Cranberry Sandwich- 330 calories
Water or unsweetened iced tea
Dinner:
Chicken Fajitas- 300 calories
200 Calories left for snacks, like a banana and a handful of strawberries, or skip the snacks and have a glass of wine with dinner.

Day #2
Breakfast:
3 Apple Cinnamon Whole Wheat Pancakes with 2 tablespoons real maple syrup- 229 calories
Blended Mocha Cappuccino- 122 calories
Lunch:
Three Cheese Grilled Sandwich- 214 calories
Caprese Sandwich Snack- 80 calories and an iced tea
Dinner:
Citrus Rum Chicken with Rice and Beans- 325 calories
Again you have 200 calories left over for some fruit or a glass of wine with dinner.

meal-plan-pic-filled-in-for

My first cookbook Fruit Infusion: A Collection of Day Spa Inspired, Fruit Infused Waters has been released, I have kept the cost at only $3.99 to make sure EVERYONE can afford and benefit from it.

Try some of the FAT BURNING work out drinks, METABOLISM BOOSTING waters, HOMEMADE SODAS, TEA AND ICE CUBES in the cookbook. All created to help you drink more water and LOSE WEIGHT FASTER!

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<div><br><a href=”http://www.ehow.com/video_12306661_stepbystep-cook-through-week-menu.html”>A Step-by-Step for How to Cook Through the Week With a Menu</a> — powered by ehow</div>

9 thoughts on “What does 1200 calories look like? -LOSE WEIGHT BY EATING MEAL PLAN-

  1. Thank you for this!
    I’ve been using my ruler and sharpies to make my own every week. I like to see at a glance what I have planned for the week, that way I don’t end up just making something fast that isn’t even healthy for me.
    side note: all my meals are from your website and i’m always satisfied with what I eat (:

  2. Love this! Saw that you posted it on Pinterest the other day and was like “duh!”, but it was great to see it spelled out. Meal planning has always been an issue for me, so this simplification is great :)
    P.S. – now that I’ve found your blog I am telling everyone I know about it.

  3. I’m about 131-132 lbs. but my goal is 125. So I should be eating about 1200-1300 calories a day. But what if I go to the gym & burn 300-400 (sometimes even 500) calories? Do you add those calories to your daily calorie intake? I’ve always been confused about that. I have used myfitnesspal app a lot in the past year & it’s great (& convenient to track calories/water intake) but they add those calories that I burned to what I should eat). Thanks:)

    • Great question Julie! I would only increase your caloric intake by half of the amount of the burned calories. Example: You burn 500, you add 250.

      I would also make an effort to look at the added calories as fuel, not treats as many people do. Go for metabolism boosting foods like my Ranch Dip w/ veggies or Chocolate Banana Smoothie and feed your body.

      http://tonetiki.com/category/metabolism-boosting-meals/

      HAPPY COOKING!
      Audrey

  4. Thanks for the tip on using MyFitnessPal. I use this also and have a group of nurses at work using it too! I’m afraid of carbs, they have never been good to me. I’d love to try your scones, I love them, but I’m not sure I can handle them at this point. I started Jan 3 and have lost 23 lbs in Jan, but February has not been so good. I’m going to get the book you referenced and maybe do the detox. I’m diabetic, started at 285 but have been as high as 315. I want to cry at even having to put those numbers down. I have bad hips, knees, and have had surgery on both shoulders. At least my BS are under control now, I’m usually mid to high 90′s during the day. Fst is still up to 123, but goes down quickly. I’ve been doing a HFLC and am doing lab work for an upcoming Dr appt so we’ll see how my numbers are. I have been drinking at least 24oz upon waking of lemon ginger water, but I thought I’d try your pitcher of water in the frig. I found today that I didn’t taste much of the ginger, I’m used to grating and pressing in my garlic press directly into my large glass. Never used to like ginger, but now don’t want to start the day without it. I think that is the one thing that keeps me from eating from stress, from depression, from anything! I just can’t believe that I’m not hungry all the time! I’m going to start following you on Pinterest too. Thank you for doing this!

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