Beachbody Meal Plan 1200 Calorie Recipes (2024)

FAQs

What can I eat for only 1200 calories a day? ›

21 Day Fix Meal Prep for the 1,200–1,499 Calorie Level

Even at our lowest calorie level, 21 Day Fixers get plenty of food: 3 green containers, 2 purple containers, 4 red containers, 2 yellow containers, 1 blue container, 1 orange container, and 2 tsp. per day.

People on a 1,200-calorie diet need to eat nutrient-dense food to avoid feeling hungry and prevent malnourishment. Lean proteins tend to be very dense in nutrients and low in calories. By contrast, white carbohydrates, such as white bread, contain more calories and fewer nutrients.

Many studies have shown that following low calorie diets, including 1,200-calorie diets, can promote weight loss. For example, a study including 2,093 people with obesity demonstrated that a medically supervised 1,200-calorie meal replacement diet resulted in an average fat loss of 4.7% over 12 months ( 6 ).

For example, it would take one 3 to 6 months on average to lose 30 pounds on a 1200 calorie diet. It is based on CDC; one can lose 1 to 2 pounds per week on average.

To calculate your weight-maintenance calories, multiply your weight by 15. If 1,200 calories a day is more than 500 calories lower than your weight-maintenance calories, you can expect to lose more than 1 to 2 pounds per week.

Eat at least four servings of vegetables and three servings of fruits daily. Replace refined grains with whole grains. Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils. Cut back on sugar as much as possible, except the natural sugar in fruit.

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

Set a new daily calorie goal to create a 1,500 per day deficit. 3 lb (1.4 kg) is equal to 10,500 calories, which means you'll need to cut 1,500 calories per day using diet and exercise. Once you know how many calories you burn in a day, subtract 1,500 from it to get your daily calorie goal.

You might be struggling to lose weight on 1200 calories because your metabolism is slow. Losing weight can be a difficult task, especially if your metabolism is running slow. It's possible that with only a 1200 calorie diet, it might not be enough to shed off those extra pounds due to metabolism costs.

How much weight can I lose in 2 weeks eating 1200 calories a day? ›

The meals and snacks in this plan will have you feeling energized, satisfied and good about what's on your plate. And at 1,200 calories, this diet meal plan will set you up to lose upward of 4 pounds over the two weeks. Need a higher calorie level? See this same clean-eating meal plan at 1,500 and 2,000 calories.

So, if you're eating 1,200 calories and not losing weight, it could be that your body is really struggling to function on so little fuel and your metabolism is not functioning well enough to respond to a deficit in the way you'd like.

In general, a safe and sustainable rate of weight loss is about 0.5 to 1 kilogram (1 to 2 pounds) per week. Assuming a moderate rate of weight loss of 1 pound (0.45 kilograms) per week, it would take approximately 15 weeks to lose 15 pounds on a 1200-calorie diet.

1 pound of fat is equal to 3,500 calories. Doing a simple math for a 2 pound shed per week, you have to cut your calorie intake of 1000 calories per day. With that pace, you will be healthily losing 40 pounds in around 4-5 months.

Losing 5 pounds a week comes to reducing your food intake by 3500 calories over seven days. The value that represents the decrease in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit.

You can lose weight eating any kind of food there is. It's entirely a matter of a sustained calorie deficit. 1,200 calories is too low for just about anybody. If you're small enough to safely eat that little food then you aren't overweight.

Summary. What people refer to as “starvation mode” is the body's natural response to long-term calorie restriction. It involves a reduction in the number of calories your body burns, which can slow weight loss.