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Sample 1200 Calorie Diet - Nutrition Plan

Tekoa’s Sample 1200 Calorie Diet

Sample 1200 Calorie Diet

For those of you that read our post for “How Many Calories Should I Eat”.  Here is a sample 1200 calorie diet for women.  Depending on your height this could be a good thing to follow for a Power 90 nutrition plan or P90X nutrition plan (for women).  Tekoa followed this for Power 90 and increased it a bit for P90X.

Sample 1200 Calorie Diet

Tekoa’s Sample 1200 Calorie Diet which follows the “Fat Shredder” Ratios

Total Daily Calories: 1,235

Total Daily Ratio: 48% protein / 32% carbs / 20% fat

1 cup unsweetened Almond Milk (plus 2-3 oz. water)
1 scoop Chocolate Shakeology
1 Tbsp. Krema Peanut Butter (ingredients: peanuts)

A.M. Snack:
1 cup plain, non-fat Greek Yogurt
1 packet Stevia (natural, calorie-free sweetener)
1/2 cup fresh Blueberries

2 cups fresh Baby Leaf Spinach

topped with Chicken Salad:
4 oz. (measured when raw) baked boneless, skinless Chicken Breast
2 Tbsp. fat-free Sour Cream
10 Grape Tomatoes (cut in half)
2 tsp. Garlic & Herb Mrs. Dash
Black Pepper to taste

P.M. Snack:
1 cup unsweetened Almond Milk
1 scoop Vanilla Whey Protein Powder*

4 oz. (measured when raw) Salmon steak, topped with Honey Soy Sauce:
(2 tsp. reduced sodium Soy Sauce, 1 tsp. Honey, Red Pepper flakes to taste)
1 cup fresh, steamed Broccoli florets
1/4 cup Quinoa (measured when uncooked)
Cook quinoa according to directions on package. Add sodium-free seasoning to water before it comes to a boil.

2nd P.M. Snack**
1/2 cup low-fat Cottage Cheese

*Body Fortress brand whey protein powder is NOT the highest quality or purest whey protein, but it’s inexpensive and it is what we first started with. Body Fortress is available at Walmart.  These stats are based on using Body Fortress.

Though it costs more, we recommend BlueBonnet Whey Protein Isolate because it is pure and high quality. We also recommend brand (what we currently use) protein powder, which is a vegan (whey free) option.

**If you’ll be up more than 3 hours after dinner, we recommend having a small, high protein, low carb snack like our suggested one above. If you won’t be up late enough to require a 2nd P.M. snack, but still need to maintain the calorie and ratio targets of this meal plan, simply have the 2nd P.M. snack along with your dinner.

Modifications can be made to this sample 1200 calorie diet with the substitutions below:

If you don’t like cottage cheese, you can substitute 1/2 cup plain, non-fat Greek yogurt.
If you want something different than quinoa, you can have 1 medium, baked sweet potato (no butter or sugar). We recommend having the sweet potato for lunch, since it’s a starchy carb.