Blog By carausher on 24 February 2017

1200 Calorie Low Carb Meal Plan

Low Carb Meal Side Image 1 Ion Nutrition

Are you looking to shed a few pounds, but don’t quite know where to start, nor do you want to embark on a strict, limiting fad diet? Well you have come to the right place! At the end of the day losing weight comes down to eating less calories than you are exerting. This means focusing on lowering calorie intake, being mindful of the specific calories you choose to put into your body (to give you energy), and of course, exercising.

First things first, it is important to start your meal plan by dividing calories evenly among meals and snacks. A good goal is 350 kcal per meal, with 150 for a snack midmorning or mid afternoon to keep your insulin energy levels balanced. On a diet of 1,200 calories and 50-100 grams of carbohydrates per day, it is highly likely weight-loss will occur.

To begin, remove unhealthy carbs from your diet such as refined and processed sugars found in most packaged foods, sodas, and sweet treats. Replace with real, whole foods such as fresh fruits, nutrient-rich vegetables, whole grains, beans and nuts.

Let’s talk 350 calorie meals. Protein-foods meals are an important part of this, to keep you feeling satisfied. Here are some options for breakfast, lunch, dinner, and snacks to keep you on track with a 350 kcal per meal budget.

 

Breakfast

  1. Veggie Scramble
  • One hormone-free whole egg, one egg white
  • Chopped organic red pepper (½ cup)
  • Chopped organic mushrooms (1 cup)
  • Grated swiss cheese (1 oz)
  • Fresh organic spinach (1 handful)

→ Calories: 245 / Carbohydrates: 8.8 grams

2) Hard Boiled Egg & Blueberries

  • Hormone-free hard boiled eggs (2)
  • Fresh organic blueberries (½ cup)
  • Walnuts, halved (½ cup)

→ Calories: 286 / Carbohydrates: 13.2 grams

3) Berry Chia Smoothie

  • Light coconut milk (1 cup)
  • Frozen Blueberries (½ cup)
  • Chia seeds (2 tablespoons)
  • Stevia (to taste)

→ Calories: 274 / Carbohydrates: 24.8

 

Lunch

  1. Chef’s Salad
  • Chopped organic romaine lettuce (2 cups)
  • Baby organic spinach (2 cups)
  • Organic boneless, skinless chicken breast (3 oz)
  • Organic turkey bacon, cooked & crumbled (2 slices)
  • Dressing: 2 tbsp balsamic vinegar, ½ tsp olive oil, 1 clove garlic, a dash of red pepper flakes

→ Calories: 303 / Carbohydrates: 8.4 grams

2) Kale & Turkey Club

  • Organic kale, chopped (3 leaves)
  • Organic deli turkey (3 oz)
  • Swiss cheese (1 oz)
  • Organic turkey bacon, cooked & crumbled (1 slice)
  • Organic roma tomato (½ tomato)
  • Organic spicy sprouts ( 2 oz)

→ Calories: 260 // Carbohydrates 14.5 grams

 

Dinner

  1. Salmon and Artichokes
  • Wild Atlantic Salmon (6 oz)
  • Organic artichoke (1 whole)

→ Calories: 318 / Carbohydrates 14 grams

2) Chicken and Mashed Cauliflower with Asparagus

  • Organic boneless, skinless chicken breast (3 oz)
  • Organic cauliflower, steamed and mashed (1 cup)  
  • Nonfat, plain Greek yogurt (¼ cup)
  • Cheddar cheese (1 oz)
  • Asparagus, steamed (6 spears)

→ Calories: 324 / 14.2 grams

 

Snacks

  • Almonds (14) → Calories: 98 / Carbohydrates: 3.5 g
  • Walnuts (7 halves) → Calories: 98 / Carbohydrates: 5 g
  • Sunflower Seeds ( ½ oz) → Calories: 99 / Carbohydrates: 4 g
  • Pumpkin Seeds (2 tablespoons) → Calories: 114 / Carbohydrates: 1.3 g
  • Avocado (⅓ of a whole) → Calories: 96 / Carbohydrates: 5 g
  • Organic Red Pepper & Hummus (½ cup pepper slices, 2 tablespoons hummus) → Calories: 83 / Carbohydrates: 8.5 g
  • Almond Butter & Organic Celery (1 tbsp, 1 stalk) → Calories: 90 / Carbohydrates: 4 g